Skip to content
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.

The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet

Ditch these carb-heavy culprits to boost energy, burn fat, and stay on track.

Carb,Addiction.,Dieting,Girl,Dreamily,Looks,At,Tempting,Sweets,In
Shutterstock

Carbohydrates are a necessary part of a balanced diet, providing the energy your body and brain need to function. However, not all carbs are created equal. While some are nutrient-dense and fiber-rich, others are highly processed, stripped of their natural benefits, and packed with hidden sugars. These unhealthy carbs can quickly derail your weight-loss efforts by spiking your blood sugar, triggering cravings, and promoting fat storage—especially around your belly. Worse yet, they’re often disguised as “healthy” options, making it even harder to avoid them. By identifying these sneaky culprits and replacing them with smarter choices, you can boost your energy levels, reduce cravings, and stay on track with your diet. Here are the 10 worst offenders and what to eat instead to support your weight-loss journey and overall health.


White Bread

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,Bread

White bread is made from refined grains, which strip away the fiber and nutrients. The result is a carb that quickly spikes blood sugar, leaving you hungry soon after. Replace white bread with whole-grain or sprouted bread for a fiber boost that keeps you full longer.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Sugary Cereals

Chocolate,Balls,Corn,Flakes,In,A,White,Bowl,,White,Background.Shutterstock

Many breakfast cereals are loaded with sugar and lack the fiber needed to balance blood sugar levels. Instead, choose oatmeal or unsweetened granola and add fresh fruit for a naturally sweet, fiber-rich alternative.

Pastries and Donuts

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

These carb-heavy treats are packed with sugar, fat, and empty calories. They offer little nutritional value and contribute to rapid fat storage. Opt for whole-grain toast with almond butter or a homemade muffin made from whole grains and natural sweeteners.

Chips and Crackers

Sandwich,Crackers,Filled,With,Peanut,Butter,Flavored,Cream,In,WhiteShutterstock

Most chips and crackers are made from refined flour and often include unhealthy oils and additives. Swap them for whole-grain crackers or veggie sticks with hummus for a healthier snack that satisfies your crunch craving.

White Rice

White,Rice,In,BowlShutterstock

White rice is low in fiber and nutrients, making it less filling and more likely to cause blood sugar spikes. Replace it with brown rice, quinoa, or cauliflower rice for a nutrient-dense alternative that supports weight loss.

Flavored Yogurt

Strawberry,Yogurt,With,Fresh,Strawberry,In,Heart-like,Formed,On,WoodenShutterstock

Though it may not seem like a carb-heavy food, flavored yogurts often contain added sugars that can sabotage your goals. Opt for plain Greek yogurt and sweeten it naturally with berries or a touch of honey.

RELATED: This Is Exactly How to Lose Body Fat This Year

Sugary Drinks

Plastic,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,Variety,OfShutterstock

Sodas and sweetened teas are loaded with liquid carbs that provide no fiber or nutrition. Replace these with water, sparkling water, or herbal teas to stay hydrated without the sugar rush.

Pasta

Spaghetti,Alla,Puttanesca,Or,Neapolitan,Pasta,On,A,Gray,Background.Shutterstock

Regular pasta is made from refined flour, which lacks fiber and nutrients. Opt for whole-grain pasta, chickpea pasta, or zucchini noodles for a more balanced meal.

Baked Goods

Homemade,No,Bake,Cookies,And,Cream,Cheesecake,,Creamy,Cheesecake,WithShutterstock

Cookies, cakes, and other baked goods are often made with refined flour and sugar, offering empty calories that contribute to weight gain. Choose homemade treats with whole-grain flours and natural sweeteners when you want a dessert.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Pizza Crust

Close-up,Of,An,Olive,,Onion,,And,Ham,Pizza,With,Parmesan-brushedShutterstock

Traditional pizza crust is made with refined flour, which offers little fiber or nutrition. Opt for whole-grain, cauliflower, or thin-crust options to enjoy pizza without the guilt. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Carb,Addiction.,Dieting,Girl,Dreamily,Looks,At,Tempting,Sweets,In
Shutterstock
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.

Carbohydrates are a necessary part of a balanced diet, providing the energy your body and brain need to function. However, not all carbs are created equal. While some are nutrient-dense and fiber-rich, others are highly processed, stripped of their natural benefits, and packed with hidden sugars. These unhealthy carbs can quickly derail your weight-loss efforts by spiking your blood sugar, triggering cravings, and promoting fat storage—especially around your belly. Worse yet, they’re often disguised as “healthy” options, making it even harder to avoid them. By identifying these sneaky culprits and replacing them with smarter choices, you can boost your energy levels, reduce cravings, and stay on track with your diet. Here are the 10 worst offenders and what to eat instead to support your weight-loss journey and overall health.


White Bread

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,Bread

White bread is made from refined grains, which strip away the fiber and nutrients. The result is a carb that quickly spikes blood sugar, leaving you hungry soon after. Replace white bread with whole-grain or sprouted bread for a fiber boost that keeps you full longer.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Sugary Cereals

Chocolate,Balls,Corn,Flakes,In,A,White,Bowl,,White,Background.Shutterstock

Many breakfast cereals are loaded with sugar and lack the fiber needed to balance blood sugar levels. Instead, choose oatmeal or unsweetened granola and add fresh fruit for a naturally sweet, fiber-rich alternative.

Pastries and Donuts

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

These carb-heavy treats are packed with sugar, fat, and empty calories. They offer little nutritional value and contribute to rapid fat storage. Opt for whole-grain toast with almond butter or a homemade muffin made from whole grains and natural sweeteners.

Chips and Crackers

Sandwich,Crackers,Filled,With,Peanut,Butter,Flavored,Cream,In,WhiteShutterstock

Most chips and crackers are made from refined flour and often include unhealthy oils and additives. Swap them for whole-grain crackers or veggie sticks with hummus for a healthier snack that satisfies your crunch craving.

White Rice

White,Rice,In,BowlShutterstock

White rice is low in fiber and nutrients, making it less filling and more likely to cause blood sugar spikes. Replace it with brown rice, quinoa, or cauliflower rice for a nutrient-dense alternative that supports weight loss.

Flavored Yogurt

Strawberry,Yogurt,With,Fresh,Strawberry,In,Heart-like,Formed,On,WoodenShutterstock

Though it may not seem like a carb-heavy food, flavored yogurts often contain added sugars that can sabotage your goals. Opt for plain Greek yogurt and sweeten it naturally with berries or a touch of honey.

RELATED: This Is Exactly How to Lose Body Fat This Year

Sugary Drinks

Plastic,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,Variety,OfShutterstock

Sodas and sweetened teas are loaded with liquid carbs that provide no fiber or nutrition. Replace these with water, sparkling water, or herbal teas to stay hydrated without the sugar rush.

Pasta

Spaghetti,Alla,Puttanesca,Or,Neapolitan,Pasta,On,A,Gray,Background.Shutterstock

Regular pasta is made from refined flour, which lacks fiber and nutrients. Opt for whole-grain pasta, chickpea pasta, or zucchini noodles for a more balanced meal.

Baked Goods

Homemade,No,Bake,Cookies,And,Cream,Cheesecake,,Creamy,Cheesecake,WithShutterstock

Cookies, cakes, and other baked goods are often made with refined flour and sugar, offering empty calories that contribute to weight gain. Choose homemade treats with whole-grain flours and natural sweeteners when you want a dessert.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Pizza Crust

Close-up,Of,An,Olive,,Onion,,And,Ham,Pizza,With,Parmesan-brushedShutterstock

Traditional pizza crust is made with refined flour, which offers little fiber or nutrition. Opt for whole-grain, cauliflower, or thin-crust options to enjoy pizza without the guilt. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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.

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.

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.


High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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.

Despite what you might believe, carbs are not the enemy when it comes to weight loss. In fact, eating the right ones can actually help you burn fat fast. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she introduces the concept of “smart” carbs and reveals 11 you should add to your diet ASAP.


Not All Carbs Are Created Equal

She starts by saying that it’s likely that you or a friend has said, “I'm trying to lose weight. I'm cutting out carbs.” However, this isn’t the case. “We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal,” she explains.

High Quality Versus Low Quality Carbs

“If your diet is filled mainly with low-quality carbs, which have almost no nutrients, then yes, you will overeat and gain weight. However, high-quality carbs are packed with nutrients and are slow to digest. Adding these carbs into your diet can help speed up metabolism, burn fat and help you lose weight,” she says.

What Are Smart Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

She calls them smart carbs. “They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined,” she says.

1. Sweet Potato

fresh sweet potatoes on a dark rustic background.Shutterstock

The first smart carb is sweet potato. “Despite the name sweet potato doesn't actually belong to the potato family in comparison to normal potato. Sweet potatoes are less starchy and contain less calories. Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A,” she says. “As a potato, it is also naturally sweet, which means you can add them into your diet without any additional sweetness,” she continues. “I love having sweet potatoes as my pre or post-workout snack to give me the energy boost and to satisfy my muscles. But that doesn't mean you should completely avoid irregular potatoes because they are still packed with nutrients and fiber. Consume them in moderation, and they can be part of your healthy diet.”

2. Bananas

Fresh bananas on wooden backgroundShutterstock

“Bananas are very rich in potassium, a natural diuretic, which will reduce water retention and bloating, giving you a flatter belly. Bananas are also rich in glucose, a highly digestible sugar that provides quick energy. Hence, it is always the number one snack choice for endurance-based activity such as running a marathon,” she says. “Just consuming two bananas prior to your workout can help you to sustain up to 90 minutes of steady-pace cardio. The low GI and high fiber also mean carbs are slowly released into your body, avoiding sugar crashes and spurring the muscle recovery process. So add bananas to improve your workout performance and improve digestive health.”

3. Squash

Acorn Squash - Small, sweet winter squash, often baked and served with butter and sugar, or stuffed.Shutterstock

Number three is squash, “whether it's butternut squash, pumpkin, or acorn squash,” he says. “100 grams of baked squash has only 37 calories and is loaded with vitamins A, C, and calcium. Eating food rich in vitamin C can help enhance your workout performance and reduce fatigue. This also means that your body will become more efficient in burning fat. And, of course, calcium is extremely important for bone health. Squash is also high in antioxidants, which will help you to maintain your youthful appearance. They're delicious, roasted, added onto salad, or blended to make creamy soups or stew. They are perfect all year round, and because they are so low in calories but packed with nutrients, it is hard to overeat, and you should add them into your diet,” she says.

4. Oats

A Scoop of Rolled OatsShutterstock

“Start your morning with oats,” she recommends. “It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged. The majority of the fiber in oats is soluble fiber. Just think of it like a sponge. It absorbs water expense in the stomach, hence keeping you fuller for longer. Eating low GI carbs causes a steady rise in your blood sugar, which will be used for immediate energy rather than being stored as body fat. Choose pure rolled oats and add your own toppings, such as nuts and seeds, fruits, or cinnamon powder. Avoid instant oatmeal, which tends to have flavoring and also sweetness.”

5. Beetroot

Fresh beet on wooden backgroundShutterstock

“Beetroot is a non-starchy high-carb vegetable. A half-cup portion of sliced beets has 8.5 grams of total cups, which consists of 1.7 grams of dietary fiber and 6.8 grams of sugar,” she says. “The ideal weight loss food. Simply add it into baked goods, make juices, or top it onto salad to enhance the flavor of your dishes.”

6. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is the next smart carb. “It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss. Every cup of cooked quinoa contains eight grams of protein and five grams of fiber with no saturated fats. It is also gluten-free,” she says.

7. Buckwheat

Buckwheat Grains on Plate on Wooden Background, Top View, Copy Space.Hulled kernels of buckwheat grains close up. Food background.Shutterstock

“Just like quinoa, buckwheat is gluten-free, and it's a complete source of protein despite its name,” she says. However, it “is not related to wheat, and it is not a green,” she notes. “The edible portion is a seed from a plant related to greens like rhubarb. Instead of consuming pasta, try replacing it with buckwheat noodles, also known as soba noodles. Traditional pasta is made from refined flour, which tends to be higher in calories, cups, and sugar. On the other hand, soba noodles have less calories and are higher in fiber and protein. Each cup of cooked soba noodles contains about 113 calories, whereas spaghetti contains 220 calories, and the whole wheat version contains 174 calories. Just by applying this simple swap, you will reduce your calorie intake, and you will lose weight.”

8. Barley

bowl of barley grains on a wooden tableShutterstock

Next barley. “This underrated green is one of the world's oldest superfoods containing all the essential nutrients. It is also a killer appetite suppressant that can help to reduce your cravings. Because of its anti-inflammation properties, eating barley will not make you feel bloated; instead you will feel lighter and satisfied. You can replace rice with barley. You can make stir fry, barley, rice risotto, barley soups, or stew or toss it onto salads. Half a cup of cooked barley contains 97 calories, 22 grams of carbs, and three grams of fiber. Pearled. Barley is the most common barley, but barley growths contain even more nutrients. You will be getting 20 to 25% of your daily fiber needs in one serving,” she says.

9. Black Beans

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Number nine is black beans. “Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber. They're also rich in folate, a B vitamin that feels like muscle growth, and copper, which strengthens the tendons. They are rich in soluble fiber, which aids in reducing visceral fats, the fats that accumulate around the belly area, which can also lead to diabetes, heart disease, and other illnesses. So bean eaters have a 23% lower risk of expanding waistlines and a 22% lower risk of being obese. Beans are also a really cheap source of protein, making them an excellent choice for plant-based eaters or meat eaters. Buy the low sodium version or rinse your beans to reduce the sodium content before eating them,” she says.

10. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is a super green that “has a lot of similarities to quinoa,” she says. “It is high in fiber, high in protein, and it's gluten-free. One cup of amaranth has 252 calories, 46 grams of carbs, five grams of dietary fiber, and nine grams of protein, compared to white rice at 45 grams of carbs, only 1.2 grams of dietary fiber, and 4.2 grams of protein. So it is a much better option compared to rice,” she adds.

11. Popcorn

Popcorn with remote control on white table.Shutterstock

The last on her list is popcorn. “Popcorn is a whole grain, which means it's a great sauce of dietary fiber. It is gluten-free, sugar-free, and fat-free air popped. Popcorn is a great low-calorie snack to include in your diet. One cup of plain air-popped popcorn only has 31 calories. It has a lower calorie per unit volume compared to other snacks, which makes it an ideal choice for weight loss. You will feel more satisfied when snacking on popcorn than when snacking on pretzels, potato chips, and nachos, which tend to be higher in saturated fats, sugar, and sweetness. But just be aware of flavored popcorn as they will pack additional sodium, sugar, and fat, which can ruin your diet,” she says.

Consume Smart Carbs in Moderation

“Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs,” she says. “Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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 feel tired after meals, fight constant cravings, or struggle to lose weight despite your best efforts? Your carb intake might be the hidden obstacle in your weight loss journey. More importantly, your personal carb tolerance could be the key to breaking through plateaus and achieving lasting results.


Dr. Ashley Lucas brings unique expertise to this challenge. As the founder of PhD Weight Loss and a Registered Dietitian with a PhD in Sports Nutrition and Chronic Disease, she's helped thousands of clients collectively lose over 366,000 pounds. Her research-backed approach to carb management has transformed how we think about weight loss.

Let's explore the clear signs that you're exceeding your carb tolerance and learn how to adjust your intake for optimal results.

The Science of Carb Tolerance: Why It Matters

"Carb tolerance refers to your body's capacity to handle carbohydrates without triggering excessive insulin spikes," explains Dr. Lucas in her post. When you consume carbohydrates, your body breaks them down into glucose, which enters your bloodstream. Your pancreas then releases insulin to move this glucose into cells for energy.

"Think of it like this," Dr. Lucas suggests. "If you exceed your daily carb threshold consistently, your body stops burning fat efficiently and starts storing it instead. But if you stay within your unique carb tolerance level, your body can effectively burn fat for fuel."

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

Understanding Your Body's Response to Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

"When you eat carbs, your body breaks them down into glucose because this is the simplest form of sugar that your body can utilize," Dr. Lucas explains. This process is normal, but problems arise with overconsumption.

"If you eat more carbs than your body needs consistently, like chronically overeating your unique carb tolerance level, then that excess glucose gets stored as glycogen in your muscles and liver," she notes. Once these stores are full, the remaining glucose converts to fat.

Why Individual Carb Tolerance Varies

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

Dr. Lucas emphasizes the individual nature of carb tolerance through personal experience: "I can see the difference in me versus my husband. My husband can't tolerate very many at all. I don't tolerate a ton, but much more than he does and still maintain a healthy weight."

This variation depends on several key factors:

  1. Genetics: Your genetic makeup influences carb metabolism
  2. Metabolic health: Conditions like insulin resistance affect processing
  3. Physical activity: Active individuals typically handle more carbs
  4. Body composition: More muscle mass means better carb tolerance
  5. Age: Insulin sensitivity often decreases with age.

Clear Signs You're Exceeding Your Carb Tolerance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

"If you've got belly fat, you're likely eating above your carb tolerance level," Dr. Lucas warns. She explains that excess carbs particularly affect fat storage around the belly, chest, throat, and head areas.

Key indicators include:

  • Post-meal energy crashes
  • Constant hunger and cravings
  • Weight gain or plateaus
  • Increased belly fat
  • Difficulty concentrating.

The Insulin Connection: Understanding Fat Storage

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

"Insulin is often called the fat storage hormone," Dr. Lucas explains, "because its primary role is to regulate blood sugar by moving glucose into your cells." This process becomes particularly important when considering refined carbs.

"When you eat carbs, specifically refined carbs like white bread, sugary snacks, sugary drinks, pasta crackers, your blood sugar rises, it spikes and causes your pancreas to release insulin," she continues.

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

How Your Body Processes Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Dr. Lucas breaks down two distinct metabolic responses: "Insulin sensitive individuals are usually lean, naturally lean, they're active, they have healthy metabolic function. Their cells respond efficiently to insulin, meaning that they can eat a moderate or even high amount of carbs without storing a lot of excess fat."

Conversely, "Insulin-resistant individuals are often overweight or more sedentary. They're dealing with metabolic conditions like diabetes, high blood pressure, high cholesterol, and high belly fat. They're going to have a harder time processing carbs."

Finding Your Personal Carb Sweet Spot

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

"Luckily, you don't need a bunch of expensive blood tests to figure out your carb tolerance," Dr. Lucas reassures. She recommends a systematic approach:

  1. Track your carb intake for 1-2 weeks
  2. Monitor your body's response
  3. Gradually reduce carbs by 10-20 grams daily.

Making Smart Adjustments

Soft drinksShutterstock

When reducing carbs, Dr. Lucas highlights strategy: "Focus on cutting out the refined carbs first, like white bread, sugary snacks, and sodas. Then replace them with nutrient-dense protein, forward animal protein, healthy fats, maybe some veggies, and maybe some berries because they're lower sugar and higher fiber."

The Science Behind Sustainable Results

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

While managing carb intake is crucial, research supports a comprehensive approach. According to Mayo Clinic, "A safe and sustainable rate of weight loss is 1 to 2 pounds per week." This moderate approach allows for lasting results rather than quick fixes.

The National Weight Control Registry reports, "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." Success factors include regular physical activity, consistent eating patterns, and ongoing self-monitoring.

Balancing Your Overall Nutrition

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

The Mayo Clinic recommends that "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." However, these ratios can be adjusted based on your carb tolerance.

National Institutes of Health research says consistent meal timing "aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

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

The Protein and Hydration Connection

Woman,Holding,Glass,With,Clean,Water,At,Home,,CloseupShutterstock

When reducing carbs, maintaining adequate protein becomes crucial. WebMD notes, "Adequate protein intake within a calorie-reduced diet helps preserve muscle mass during weight loss. Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance."

Additionally, WebMD highlights that "Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness."

Keys to Long-Term Success

Young,Woman,Walks,Outdoor,As,WorkoutShutterstock

Mayo Clinic adds, "Sustainable weight loss requires setting realistic goals and focusing on long-term changes to eating and exercise habits. Behavioral therapy and a strong support system are often key to success."

As per Dr. Lucas's advice, if the process feels overwhelming, it doesn't mean it won't work for you – it just means you might need personalized support to find your optimal carb level. With patience and consistency, you can discover your body's ideal carb tolerance and achieve lasting weight loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Marci Nevin marcinevin
Copyright marcinevin/Instagram
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.

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Autumn Bates
Copyright autumnelle_nutrition/Instagram
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.

Struggling with stubborn belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.