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The 6 Things You Should Never Eat for Breakfast, According to a Nutritionist

Is your favorite breakfast on her list?

Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Happy couple having tasty breakfast in cafe
​Don’t Skip Breakfast
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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Breakfast is often considered the most important meal of the day, as it can fuel you with all the protein, nutrients, and energy you need for the hours ahead. However, eating the wrong breakfast may do more harm than good. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 6 things you should never eat for breakfast, and you might be surprised by what is on her list.


1. Sugary Cereals

Colorful,Sugary,Cereals,Falling,Into,A,White,Bowl,And,MilkShutterstock

The first item you should skip? Sugary cereals. “They might be convenient and taste great, but they’re often loaded with added sugars and refined carbs, leading to a blood sugar spike and crash shortly after,” Collingwood says.

2. Pastries

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

Another grab-and-go item you should skip? Pastries, including donuts, croissants, and muffins.”These are basically desserts disguised as breakfast,” Collingwood claims. “High in sugar and fat, low in protein and fiber — not ideal for starting your day.”

3. Flavored Yogurt with Add-Ins

Strawberry Yogurt​5. Flavored YogurtsShutterstock

While yogurt is often healthy, if it tastes like dessert, you may want to reconsider. “Sounds healthy, right? But many flavored yogurts are packed with sugar (sometimes more than a candy bar) and artificial flavors. Go for plain Greek yogurt and add your own fruit or nuts,” Collingwood suggests.

4. White Bread Toast with Butter or Jam

smooth peanut butter and jam bread toast, american traditional sandwichShutterstock

You can eat toast in the morning, but make sure it is healthy. “White bread offers very little nutrition — it’s quickly digested, leaving you hungry again soon. Combine that with sugary jam or just butter, and there’s not much staying power,” says Collingwood.

5. Breakfast Meats

Czech sausages​Best: Chicken SausageShutterstock

Breakfast meats, like bacon and sausage, aren’t the best choices. “Delicious, but processed meats are high in saturated fats, sodium, and preservatives. They can be part of a balanced meal occasionally, but not ideal as a daily breakfast staple,” says Collingwood.

6. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

You might have grown up drinking a glass of fruit juice in the morning, but Collingwood doesn’t advise carrying that habit on. “It might seem like a healthy choice, but most juices are high in sugar and lack the fiber of whole fruit. Drinking juice causes a rapid sugar spike — better to eat the actual fruit,” she suggests. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Happy couple having tasty breakfast in cafe
​Don’t Skip Breakfast
Shutterstock
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Breakfast is often considered the most important meal of the day, as it can fuel you with all the protein, nutrients, and energy you need for the hours ahead. However, eating the wrong breakfast may do more harm than good. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 6 things you should never eat for breakfast, and you might be surprised by what is on her list.


1. Sugary Cereals

Colorful,Sugary,Cereals,Falling,Into,A,White,Bowl,And,MilkShutterstock

The first item you should skip? Sugary cereals. “They might be convenient and taste great, but they’re often loaded with added sugars and refined carbs, leading to a blood sugar spike and crash shortly after,” Collingwood says.

2. Pastries

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

Another grab-and-go item you should skip? Pastries, including donuts, croissants, and muffins.”These are basically desserts disguised as breakfast,” Collingwood claims. “High in sugar and fat, low in protein and fiber — not ideal for starting your day.”

3. Flavored Yogurt with Add-Ins

Strawberry Yogurt​5. Flavored YogurtsShutterstock

While yogurt is often healthy, if it tastes like dessert, you may want to reconsider. “Sounds healthy, right? But many flavored yogurts are packed with sugar (sometimes more than a candy bar) and artificial flavors. Go for plain Greek yogurt and add your own fruit or nuts,” Collingwood suggests.

4. White Bread Toast with Butter or Jam

smooth peanut butter and jam bread toast, american traditional sandwichShutterstock

You can eat toast in the morning, but make sure it is healthy. “White bread offers very little nutrition — it’s quickly digested, leaving you hungry again soon. Combine that with sugary jam or just butter, and there’s not much staying power,” says Collingwood.

5. Breakfast Meats

Czech sausages​Best: Chicken SausageShutterstock

Breakfast meats, like bacon and sausage, aren’t the best choices. “Delicious, but processed meats are high in saturated fats, sodium, and preservatives. They can be part of a balanced meal occasionally, but not ideal as a daily breakfast staple,” says Collingwood.

6. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

You might have grown up drinking a glass of fruit juice in the morning, but Collingwood doesn’t advise carrying that habit on. “It might seem like a healthy choice, but most juices are high in sugar and lack the fiber of whole fruit. Drinking juice causes a rapid sugar spike — better to eat the actual fruit,” she suggests. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

We all want to eat healthier, but sometimes, the foods we think are good for us can actually be harmful. Dr. Eric Berg, DC, a 59-year-old nutrition expert, discusses the truth about getting healthy and losing weight in his popular video. As the director of Dr. Berg's Nutritionals and a best-selling Amazon author, Dr. Berg specializes in Healthy Ketosis and Intermittent Fasting. With his wealth of knowledge, he's identified seven common foods that you should avoid to optimize your health and well-being.


1. Orange Juice: Not as Healthy as You Think

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Orange juice might shock you," says Dr. Berg in his video. "They pasteurize it, destroying much of its nutritional value. It's essentially sugar water that spikes your blood sugar." Dr. Berg explains that the heating process kills enzymes and nutrients, leaving you with little benefit.

Body Network’s Resident RDN, Tara Collingwood, agrees. “Whole fruit is much better than juice because you get the fiber to keep you full longer,” she says.

2. Soy Protein Isolates: A Hidden Danger

Many vegetarian products and protein shakes contain soy protein isolates. However, Dr. Berg warns in his video, "This is really not a natural food for humans. It's not fermented, doesn't do well in our bodies, and actually irritates the liver."

While soy protein is often praised for its health benefits, there are some concerns about its potential negative effects. According to Harvard Health, some soy products contain estrogen-like chemicals that could have adverse effects. Specifically, soy isoflavones, which are compounds found in soy, have estrogen-like properties that can bind to estrogen receptors in the body. This has led to concerns about potential disruptions to natural hormone levels.

3. High Fructose Corn Syrup: The Sneaky Sugar

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Found in sodas, drinks, and even salad dressings, high fructose corn syrup is a filler you should avoid. Dr. Berg identifies this as a "given" in the list of foods to never eat.

"High fructose corn syrup has crept into more of our foods over the last few decades. Compared with regular sugar, it’s cheaper and sweeter, and is more quickly absorbed into your body. But eating too much high fructose corn syrup can lead to insulin resistance, obesity, Type 2 diabetes and high blood pressure," warns Cleveland Clinic.

RELATED:The One Workout Worth Doing Daily to Lose Belly Fat

4. Commercial Meats with Nitrates: A Cancer Risk

Fried bacon slices, closeupShutterstock

"When you buy bacon or sausage or meats, make sure it's nitrate-free," advises Dr. Berg in his video. He points out that studies have linked nitrates to cancer. Opt for grass-fed, paleo, and hormone-free options instead.

"Nitrates and nitrites prevent bacterial growth and give deli meat its distinctive color and flavor. But there’s a downside. Nitrates convert to nitrites, and when nitrites interact with protein, that creates compounds called nitrosamines—which may cause cancer,” says Consumer Reports.

5. Commercial Milk: Hormones in Your Glass

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Dr. Berg in his video recommends choosing organic or at least hormone-free milk. He explains, "There's a little hormone called RBST, which has some negative effects on the body."

According to the Harvard Gazette, there are concerns about the presence of hormones in commercial milk. Specifically, cow’s milk contains significant amounts of female sex hormones, such as estrogen, which have been linked to hormone-dependent cancers like those of the testes, prostate, and breast.

6. TV Dinners: A Nutritional Nightmare

ready to eat spicy chicken sauce spaghetti in a plastic box.Shutterstock

"TV dinners and pot pies are very low-quality food," says Dr. Berg in his video. He warns that combining protein, starch, and dessert in one meal can cause a massive insulin spike.

According to the BBC, TV dinners often contain high levels of sodium, sugar, and additives, which can contribute to health issues such as obesity, heart disease, and other chronic conditions. Additionally, ultra-processed foods, which include many TV dinners, have been linked to an increased risk of cancer, diabetes, and strokes.

RELATED:5 Tips to Keep Weight Off After the GLP-1 Shots

7. Imported Fruit: Potential Pesticide Problems

farmers spraying pesticides in strawberry garden - Location: Brazlândia-DF/BrazilShutterstock

Dr. Berg in his video cautions against fruit from certain countries. "There's a chance they might use DDT, which is banned in America but still sold to other countries," he explains. This exposure can be particularly harmful to children.

"Of the 100 individual fruit or vegetable samples in our analysis with the highest pesticide risk levels, 65 were imported. Most of those – 52 – came from Mexico, and the majority involved strawberries (usually frozen) or green beans (nearly all contaminated with acephate, the pesticide that's prohibited for use on green beans headed to the US)," The Guardian, reported based on a comprehensive pesticide analysis conducted by Consumer Reports.

By avoiding these seven foods, you can take a significant step towards improving your overall health and nutrition. Remember, being informed about what you eat is the first step to a healthier you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.


Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian foodShutterstock

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

Barbecue Grilled Hot Dog with Yellow Mustard and ketchup on wooden tableShutterstock

"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

French fries or potato chips with sour cream and ketchupShutterstock

"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

Greek yogurt in a potShutterstock

"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Asian,Healthy,Woman,Dieting,Weight,Loss.,Slim,Woman,Measuring,Waist
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight isn’t just about what you eat—it’s also about when you eat. The foods you choose at night can make or break your weight-loss goals. Late-night snacks often disrupt sleep, spike blood sugar, and lead to unnecessary calorie consumption. If you want to wake up feeling refreshed and on track with your diet, avoiding these six foods before bed can make all the difference. By steering clear of these options, you’ll promote better digestion, reduce belly fat, and set yourself up for success.


Sugary Desserts

Various,Colorful,Candies,,Lollipops,,And,Macaroons.,Flat,Lay,Over,StoneShutterstock

Desserts like cakes, cookies, and ice cream might satisfy a late-night sweet tooth, but they’re a poor choice if you’re trying to lose weight. High in sugar and fat, these treats cause a spike in blood sugar followed by a crash that can disrupt sleep. Additionally, the empty calories provide no real nutrition, leaving you feeling sluggish the next morning. Swap sugary desserts for a handful of fresh berries or a piece of dark chocolate if you need a sweet treat that won’t derail your progress.

Fried Foods

Fast,Food,Products,:,Onion,Rings,,French,Fries,And,FriedShutterstock

Fried foods like french fries, chicken wings, and onion rings are heavy, calorie-dense, and hard for your body to digest. Eating fried foods at night forces your digestive system to work overtime, which can lead to discomfort and disrupted sleep. Plus, the high fat content contributes to weight gain, especially when consumed close to bedtime. Opt for baked or roasted alternatives if you’re craving something savory but want to stay on track.

Pizza

Tasty,Pizza,With,Dry,Smoked,Sausages,,Olives,,Pepper,And,ParsleyShutterstock

Pizza might be a favorite comfort food, but it’s one of the worst options to eat before bed. Loaded with refined carbs, greasy cheese, and fatty toppings, pizza takes a long time to digest and can lead to indigestion or acid reflux. The high calorie count also makes it easy to exceed your daily limit, especially if you’re not burning calories while sleeping. Instead, try a whole-grain flatbread topped with vegetables and a sprinkle of low-fat cheese to satisfy your craving without sabotaging your goals.

RELATED: 11 Weight Loss Mistakes 90% of People Make Without Knowing

Sugary Cereals

Colorful,Sugary,Cereals,Falling,Into,A,White,Bowl,And,MilkShutterstock

Sugary cereals are often marketed as a healthy snack, but they’re anything but when eaten at night. Packed with refined sugars and low in fiber, these cereals cause blood sugar spikes and crashes that can lead to disrupted sleep and increased hunger the next day. Swap them out for a small bowl of unsweetened Greek yogurt topped with chia seeds or a sprinkle of cinnamon for a more balanced nighttime snack.

Alcoholic Beverages

Cocktails,Assortment,Served,On,Dark,Background.,Classic,Drink,Menu,Concept.Shutterstock

A glass of wine or a cocktail might seem like a relaxing way to end the day, but alcohol is a major culprit in sabotaging weight loss. Alcohol disrupts sleep patterns, dehydrates the body, and slows down metabolism, making it harder to burn fat. It’s also high in empty calories, which can add up quickly. If you want a nighttime drink, choose herbal tea or sparkling water with a splash of lemon to hydrate and relax without derailing your efforts.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Spicy Foods

Chili,Peppers,On,A,Black,BackgroundShutterstock

Spicy foods may be delicious, but they can wreak havoc on your sleep and digestion if eaten too close to bedtime. Foods with chili peppers or hot sauces stimulate your metabolism but can also cause heartburn or indigestion, making it difficult to get a restful night’s sleep. This lack of quality sleep can interfere with your weight-loss goals by increasing hunger hormones and cravings the next day. Stick to milder options in the evening to avoid these pitfalls. Avoiding these six foods at night can significantly impact your weight-loss journey. By making smarter choices, you’ll sleep better, feel more energized, and wake up closer to your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Young girl on dieting for good health concept. Close up female using hand reject junk food by pushing out her favorite sweet donuts and fried chicken and choose green apple and salad for good health.
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Even if you aren’t trying to lose weight, eating the right food – and avoiding the wrong – is a key part of health. Food is linked to everything from heart and brain health to overall longevity. So what food should you avoid at all costs? Here is what the experts say.


Doughnuts

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Blanca Garcia, RDN, and nutrition specialist at www.healthcanal.com, recommends avoiding doughnuts. “Although very tasty, doughnuts are sugar on top of sugar; the dough that it’s made of is refined flour, which, when consumed, gets absorbed quickly into the bloodstream, increasing sugar levels. But also, most doughnuts are coated with actual sugar, sugary toppings, and sugary fillings,” she says. “They are also dipped in oil, which increases the fat content. Doughnuts have an excess amount of simple carbohydrates and fat. There is no protein or vitamins and minerals to contribute to health, at no point is doughnut healthy.”

Related: 4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

Soda

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

Blanca also suggests avoiding mainstream soft drinks. “Soda is such a common beverage in homes, restaurants, gatherings, and work gatherings. Regular soda only contributes sugar, no proteins, vitamins or minerals. There is nothing soda can do to contribute to health, it actually displaces the space of foods that do contribute to nutrients,” she says.

Fried Chicken

Breaded Fried Chicken Wings, Fingers and Drumsticks on Wooden Rustic Background Top View. Hot Crispy Chicken Nuggets, Fillet Strips, Meat Pieces in BreadcrumbsShutterstock

Chicken is a source of protein, some vitamins and minerals can be healthy if baked, broiled, or grilled, says Blanca. “However, when deep fried with coating, it increases in simple carbohydrates from the coating and is fully engulfed in fat, which significantly increases its fat content besides the already natural fat content found in chicken.”

Nutritionally Empty Foods

French fries or potato chips with sour cream and ketchupShutterstock

Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness, stresses the importance of avoiding all nutritionally empty foods. “To lose weight, both nutrients and quality ingredients matter. ‘Nutritionally empty’ foods like chips, baked goods, fried food, and sugary beverages can get in the way of progress because they all contain lots of simple carbohydrates that are high calorie but not very filling, leaving you hungry or improperly fueled,” she says.

Sugary Drinks

Soft drinksShutterstock

“Starting the day with a sugary coffee like Starbucks frappuccinos could be seriously impeding your weight loss goals,” says Hadley, pointing out that one Frappuccino “can easily add 300+ calories to your day without any nutrients to help keep you feeling satisfied, fueled, or even full.”

Fried Foods

French fries in hot fat in a deep fryerShutterstock

Focusing on macronutrients like protein and fat is a common goal for many looking to lose weight, but it’s important to recognize that quality also matters, says Hadley. “Fried chicken, for example, may have high protein content but the fried food can increase levels of inflammation that may actually lead to weight gain. Instead, opt for minimally processed ingredients, gentle cooking methods, and focus on adding colors from fruit and veg to fuel your body at a cellular level.”

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Foods with Ingredients You Can’t Pronounce

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Mark Hyman, MD, one of the world’s leading physicians and one of Gwyneth Paltrow’s go-to health experts, discussed foods to avoid on episode 818 of his podcast, The Doctors Farmacy. “First of all, if you read something on a label and you don’t know what it is and you can’t pronounce it, don’t eat it,” Hyman instructed, listing Butylated hydroxytoluene, or BHT, as an example as it “is a known carcinogen that’s banned in most countries except the United States.” He adds that food is “not a chemistry project,” so “if you can’t pronounce it, don’t eat it.”

Refined Oils

Oil,Cooking,Oil,Synthetic,fatShutterstock

Refined oils are a no-no, according to Hyman. This includes canola, vegetable, soybean, corn oils, and margarine.

Hydrogenated Fats

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

Hydrogenated fats are also a big fat no. Hyman explains it “means they’ve chemically altered the fat. It’s a plant oil that is liquid at room temperature and they’ve injected it with hydrogen to bind to the fats, and it’s kind of a chemical thing.” He adds that “there’s no doubt, there’s no controversy, there’s no nutrition scientist, no professional association, no government that says that this is something we should be consuming anymore. It’s just a hard no.”

Related: Which Pasta is Best for Weight Loss?

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Another “hard rule” according to Dr. Hyman is avoiding high fructose corn syrup, because it is “not a whole food” and is “a highly processed industrial food product.” He adds that it has mercury in it and is “basically deconstructed” food. “So in normal sugar, glucose and fructose are bound together. In high fructose corn syrup, they’re not, they’re free, and it’s free fructose,” he says, explaining that it enters your body and causes insulin resistance, inflammation, and elevates uric acid. In order to absorb fructose unlike glucose, “it requires a lot more energy,” he continues, “and so when you’re eating a lot of fructose, it takes a lot of energy in the gut and that actually causes the gut to weaken and leak and become leaky. And then you get these holes in your intestine and that causes food and bacteria to leak in, causing inflammation throughout the body, which leads to heart disease, diabetes, obesity, cancer, Alzheimer’s, you name it, it’s really bad.”

Fast Food

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Another “no brainer” according to Hyman? “Don’t go to fast food restaurants.” He explains that a chicken nugget has “27 or 37 ingredients and one of which is chicken. Just don’t eat that food. It’s made in ways that are really bad. In fact, a burger at McDonald’s is actually, I think only 50% beef and in the rest of it’s all this weird filler and stuff that we should be eating.”

Anything with MSG

Monosodium glutamate, MSG on wooden spoon. Copy space., a flavor enhancer in many asian foodShutterstock

Hyman says that “you have to be really diligent” about identifying foods that have MSG, or monosodium glutamate. “Now, this is an excitotoxin. This is something that glutamate is an important neurotransmitter that regulates something called NMDA receptors in the brain. And if you overstimulate these, it actually can lead to all kinds of brain issues and cognitive dysfunction,” he explains.

Mostly Everything in Aerosol Cans

cans, PAM, cooking, spray, grocery, store, oil, cooking, aerosolShutterstock

While certain spray cans are okay, ”aerosol is just bad for the environment. It’s bad for the ozone layer, and I wouldn’t eat it,” says Hyman.

Artificial Sweeteners

Equal,Artificial,Sweetener,By,Merisant, sugar, sweetShutterstock

Artificial sweeteners should also be avoided, says Hyman. Not only could they lead to weight gain, but it affects your microbiome, and can create inflammation. “It has a huge effect on your microbiome. It causes fermentation, bloating, distension, and I would really encourage you all just to stay away from the sugar alcohols for that reason,” he says. “I think stevia may be all right, monk fruit may be all right. We’re still trying to figure that out. But I would really stay away from all the other artificial sweeteners.”

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

Processed Foods

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“Processed foods that have added sugars, trans fats, and artificial ingredients should be avoided at all costs. They tend to cause weight gain, swelling/inflammation, and even chronic diseases like diabetes and heart disease,” says Antoni Adamrovich, MSN, BA, APRN, FNP-C; the Chief of Medicine and Co-Founder of tb2.health.

“Try to limit your intake of beverages with high sugar (e.g., soda, artificially sweetened juices, etc.) and high-sodium foods (e.g., processed snacks, fast food, etc.). Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.),” he says. “Regularly eating these types of foods will go a long way in supporting your health and well-being. They provide your body with the essential vitamins, minerals, and antioxidants you need, while minimizing the intake of empty calories.”

💪🔥Body Booster: A good rule to follow? If you can’t pronounce an ingredient, you might not want to eat it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.