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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Ditch these 19 junk foods and transform your health.

FACT CHECKED BY Christopher Roback
Thomas DeLauer
FACT CHECKED BY Christopher Roback

Have you ever found yourself mindlessly snacking on junk food, unable to stop even when you're full? You're not alone. Thomas DeLauer (@ThomasDeLauerOfficial), a YouTuber with over 3.68 million subscribers, knows this struggle all too well. After losing an impressive 110 pounds, DeLauer now shares content about improving your life through better nutrition and lifestyle choices. In this eye-opening article, he reveals the 19 junk foods he vows never to eat again. Read on to discover which foods might be sabotaging your health and weight loss goals.


The Science Behind Junk Food Addiction

Scientists spent a lot of time analyzing why it’s so difficult for us to resist junk food. “The reasons that our bodies crave these foods is because they are loaded with ingredients that tap into the pleasure centers in our brain, the so-called dopamine reward pathway, which is the same pathway that street drugs like cocaine tap into,” Uma Naidoo is an instructor in the Department of Psychiatry at Harvard Medical School and the author of the books “This Is Your Brain on Food” and “Calm Your Mind with Food,” tells The Harvard Gazette. “When we consume ultra-processed foods that are highly palatable, such as highly sugary foods or sodas and so on, the dopamine, which is the feel-good neurotransmitter, makes you feel better in the short term, and it reinforces that loop of you wanting to eat it again,” adds Naidoo.

How Sugar and Fat Fuel Our Stress Eating Habits

“Sugar makes us want to eat more sugar. Fat makes us want to eat more fat. Our brains are chasing that pleasurable state of food euphoria,” registered dietitian Beth Czerwony, RD, tells Cleveland Clinic. “Especially when we're stressed, junk food often soothes us with the least amount of fuss and effort. We look for sugary and fatty foods to make us feel good. When you eat foods you enjoy, you stimulate the feel-good centers in your brain, triggering you to eat even more,” she says. Read on to discover the worst offenders, according to DeLauer.

Doritos: The Perfect Storm of Unhealthy Ingredients

Hot and spicy corn chips. Abstract food textures.Shutterstock

DeLauer identifies Doritos as one of the worst junk foods: "Doritos, one of the worst things. There's no particular order, okay? You've got a high amount of fat, you've got tremendous texture. There are food scientists that make millions of dollars doing what they do because they're so good at it, getting the texture, just the powder when it hits your mouth, just the texture of the powder on your hands and how you lick your fingers afterwards, that has an impact on your brain that keeps you coming back for more. Not to mention refined starch, not to mention the MSG."

Fried Sweet Foods: A Dangerous Combination

"Next step is going to be any kind of fried sweet food. So a funnel cake, a churro, a Twinkie is a perfect example. Why? Because you have the texture from the fat, the sugar, those combinations. Those are the bad ones," DeLauer warns in the video.

Ramen: Hidden Dangers in a Popular Comfort Food

DeLauer explains in the video why ramen makes the list: "Ramen is a very high glycemic, ultra-refined noodle. There's usually a bunch of soybean oil and possibly even trans fat oils added into the mix. But then if you look at most ramen, there's what is called TBHQ in it. Now, more research needs to be done, but TBHQ could be associated with neuronal cell death and actual DNA damage."

Fruit Loops: A Breakfast Disaster

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

"Fruit loops don't really combine sugar and fat, but fruit loops are so high glycemic and the problem that we have with them is the time of day we typically eat them. You roll out of bed and you have fruit loops and you're not having any protein along with it, right? So you have this big glycemic spike," DeLauer points out in his video.

Milkshakes: The Liquid Calorie Trap

In his video, DeLauer explains why milkshakes are particularly problematic: "When you have what are called gut incretins, gut hormones that register how quickly something's coming in, well, they send feedback to the brain to tell you to get full. When something comes in a liquid form like this that's very high calorie, you have a minimal glucagon-like peptide GLP one response, so very limited feedback to the brain to tell you to stop, so you could pound a 600, 700 calorie milkshake and not even have a blip on your radar of feeling full."

White Chocolate: All the Bad, None of the Good

Bar and pieces of white chocolate on a blue wooden background. Top view. Place for text.Shutterstock

"I say this because although there are worse things out there than white chocolate, it's pure cocoa butter, cocoa mass fat, and sugar," DeLauer explains. He contrasts this with dark chocolate, which has polyphenols that can counteract some of the effects of sugar.

French Fries: The Addictive Side Dish

DeLauer notes, "French fries, okay, now here's the deal. French fries next to potato chips. I would arguably say that french fries are going to be much more satiating. In fact, you might know Grego Gallagher Keno body, he talks about this all the time. He talks about how although french fries aren't the healthiest food, he would rather eat french fries than potato chips because potato chips are just endless, right? French fries, you can actually get kind of full from them, but you got to get around the fact that there's soybean oil, trans fats, high glycemic carbohydrates because of the way the potatoes are cooked, and next thing you know, you're just eating a ton of them."

Ice Cream: The Classic Indulgence

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

DeLauer briefly mentions ice cream, acknowledging its obvious place on the list.

Salty Fried Foods: A Triple Threat

Salt shakerShutterstock

In his video, DeLauer explains, "The reason is when there's salt added to the equation, there's a study published in Nature that demonstrated that salt might impact our brain from a different angle, so they found that it could alter brain signaling, which means that if we have fat, we have sugar, and we have high salt, not just a little bit of salt, but high salt. We have multiple signals going into the brain."

RELATED:Quit Ozempic? 4 Ways to Maintain Your Weight Loss Results

Flavored Yogurt: Hidden Sugar Bomb

DeLauer warns, "Don't need to go into a lot of detail on this super thin, so it just digests really fast. It's pure sugar. Come on, it's not good stuff. At least go for straight-up Greek yogurt."

Donuts: The Ultimate Junk Food

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

"Again, you're taking high amounts of refined carbs and you're frying them in crude oil, and then you're putting additional fats and you're making them as succulent as possible, so you're satisfying this entirely different region of your brain," DeLauer explains.

Barbecue Sauce: Unexpected Sugar Source

Bowl with tasty barbecue sauce and roasted pork on dark wooden backgroundShutterstock

DeLauer points out, "Don't get me wrong, there's healthier options for barbecue sauce. Primal Kitchen's got some good ones, things like that. They're out there, but we do need to look at the fact that most of them have a bunch of high fructose corn syrup."

Margarine: Trans Fat Central

DeLauer simply states, "This is on the list because honestly, it's pure trans fat, so independent of being hyper palatable, it's just terrible for you."

RELATED:4 Weight Loss Mistakes I Will Never Make Again That “Kept Me Fat”

Frozen Pizza: Convenience at a Cost

Sad Woman Looking at the Pizza in Her Plate. Female obsessing over counting calories thinking about eating fast-foodShutterstock

In his video, DeLauer warns, "Frozen pizzas you really run into just bottom-of-the-barrel refined garbage, high fat, lower protein, a bunch of preservatives. It's just easy to cram your calories."

Mayonnaise: The Condiment Culprit

Close-up of mayonnaise on a spoon on a bright table.Shutterstock

DeLauer explains, "Mayonnaise could be a superfood. It could definitely be a superfood if it's made with avocado oil or macadamia oil or whatever, but usually, it's cruddy soybean oil, but that's not the issue. It's what we put mayonnaise on. We start putting mayonnaise on hot dogs and put mayonnaise on burgers. You see the drill here, right? We got a high fat, super smooth, creamy texture that makes our brain feel good, and we smother it on bread."

Nachos: The Ultimate Temptation

Dipping,Crispy,Nacho,Cheese,Sauce,chips,dip,food,diet,cravingShutterstock

"Nachos are so calorically dense, plus you get the cheesy consistency. Now, I don't want to sound like a weirdo. It's small science, but there is some evidence out there that cheese can actually affect our opioid receptors as well," DeLauer reveals.

RELATED: I’m a Nutritionist and These are 7 Tips I Give My Clients for Lasting Results

Hot Dogs: Not as Innocent as They Seem

DeLauer notes, "Now straight-up beef frank is going to be great. ButcherBox has a really good 100% beef hotdog as well. Again, super awesome, but most of the hotdogs you're getting at the ballpark? They're not that. They're probably going to be like 50% meat, and then it's going to be on a refined bun."

M&Ms and Skittles: Colorful Trouble

Close,Up,Of,Multicolored,Skittles,Sweets,candyShutterstock

"The reason I say M&Ms is because you got the sugar and the fat, but you also have artificial colors in there, and there are some interesting studies. There was one in particular in Environmental Health. It looked at adolescents, but it found that when they had yellow number five or red dye number 40, it actually was linked to more ADD and ADHD," DeLauer explains.

Fake Dark Chocolate: A Wolf in Sheep's Clothing

Pieces of dark chocolate with mint on wooden tableShutterstock

DeLauer concludes with, "There are a lot of dark chocolates out there that aren't actually dark chocolate or they're sugar-free chocolates that still have a bunch of maltitol and still have other binding agents. When you eat them, you still have a major blood sugar spike. Even though they're sugar-free, they still have a lot of carbs. They're going to wreck your gut, and they're not food that satiates you."

RELATED:I’m a Nutritionist and This Protein-Packed Breakfast Helps Me Shed Pounds and Boost My Metabolism

How to Curb Your Junk Food Cravings

Czerwony says these strategies can help you master your food cravings:

Practice mindfulness: Try to eat and drink without distractions. Czerwony advises: “Avoid eating in the car or while watching TV or answering emails. Really focus on enjoying and tasting your food. You’ll find that a few bites can satisfy your craving — and save a lot of calories.”

Try an air fryer: “One of the best recent inventions is the convection air fryer. It allows you to eat things that have a fried consistency, minus the oil,” explains Czerwony. “It’s a healthier way to indulge.”

Embrace meal planning: Czerwony says when you plan ahead, you empower yourself to make good decisions. “Even if you choose a food that’s not healthy, it shouldn’t be a problem if you plan for it by eating healthier for a couple of days before or after.” Other ways to plan include stashing healthy snacks in your bag or desk and planning dinners ahead of time so your mind (and not your stomach) decides the menu.

Give yourself non-food-related rewards: If treating yourself always involves unhealthy foods, you could be sabotaging your health goals. Instead, treat yourself to a new outfit, some pampering, or another activity that makes you smile.

Drink lots of water: It’s easy to confuse thirst cues with hunger cravings. To stay hydrated all day, keep a water bottle within reach.

Get a good night’s sleep: Keep those hunger hormones in check with adequate rest.

Manage stress: “If you cultivate a healthy lifestyle, those cravings often go away because the body isn’t responding to stress. Try meditation, exercise, or reading to settle yourself down in stressful moments.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Have you ever found yourself mindlessly snacking on junk food, unable to stop even when you're full? You're not alone. Thomas DeLauer (@ThomasDeLauerOfficial), a YouTuber with over 3.68 million subscribers, knows this struggle all too well. After losing an impressive 110 pounds, DeLauer now shares content about improving your life through better nutrition and lifestyle choices. In this eye-opening article, he reveals the 19 junk foods he vows never to eat again. Read on to discover which foods might be sabotaging your health and weight loss goals.


The Science Behind Junk Food Addiction

Scientists spent a lot of time analyzing why it’s so difficult for us to resist junk food. “The reasons that our bodies crave these foods is because they are loaded with ingredients that tap into the pleasure centers in our brain, the so-called dopamine reward pathway, which is the same pathway that street drugs like cocaine tap into,” Uma Naidoo is an instructor in the Department of Psychiatry at Harvard Medical School and the author of the books “This Is Your Brain on Food” and “Calm Your Mind with Food,” tells The Harvard Gazette. “When we consume ultra-processed foods that are highly palatable, such as highly sugary foods or sodas and so on, the dopamine, which is the feel-good neurotransmitter, makes you feel better in the short term, and it reinforces that loop of you wanting to eat it again,” adds Naidoo.

How Sugar and Fat Fuel Our Stress Eating Habits

“Sugar makes us want to eat more sugar. Fat makes us want to eat more fat. Our brains are chasing that pleasurable state of food euphoria,” registered dietitian Beth Czerwony, RD, tells Cleveland Clinic. “Especially when we're stressed, junk food often soothes us with the least amount of fuss and effort. We look for sugary and fatty foods to make us feel good. When you eat foods you enjoy, you stimulate the feel-good centers in your brain, triggering you to eat even more,” she says. Read on to discover the worst offenders, according to DeLauer.

Doritos: The Perfect Storm of Unhealthy Ingredients

Hot and spicy corn chips. Abstract food textures.Shutterstock

DeLauer identifies Doritos as one of the worst junk foods: "Doritos, one of the worst things. There's no particular order, okay? You've got a high amount of fat, you've got tremendous texture. There are food scientists that make millions of dollars doing what they do because they're so good at it, getting the texture, just the powder when it hits your mouth, just the texture of the powder on your hands and how you lick your fingers afterwards, that has an impact on your brain that keeps you coming back for more. Not to mention refined starch, not to mention the MSG."

Fried Sweet Foods: A Dangerous Combination

"Next step is going to be any kind of fried sweet food. So a funnel cake, a churro, a Twinkie is a perfect example. Why? Because you have the texture from the fat, the sugar, those combinations. Those are the bad ones," DeLauer warns in the video.

Ramen: Hidden Dangers in a Popular Comfort Food

DeLauer explains in the video why ramen makes the list: "Ramen is a very high glycemic, ultra-refined noodle. There's usually a bunch of soybean oil and possibly even trans fat oils added into the mix. But then if you look at most ramen, there's what is called TBHQ in it. Now, more research needs to be done, but TBHQ could be associated with neuronal cell death and actual DNA damage."

Fruit Loops: A Breakfast Disaster

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

"Fruit loops don't really combine sugar and fat, but fruit loops are so high glycemic and the problem that we have with them is the time of day we typically eat them. You roll out of bed and you have fruit loops and you're not having any protein along with it, right? So you have this big glycemic spike," DeLauer points out in his video.

Milkshakes: The Liquid Calorie Trap

In his video, DeLauer explains why milkshakes are particularly problematic: "When you have what are called gut incretins, gut hormones that register how quickly something's coming in, well, they send feedback to the brain to tell you to get full. When something comes in a liquid form like this that's very high calorie, you have a minimal glucagon-like peptide GLP one response, so very limited feedback to the brain to tell you to stop, so you could pound a 600, 700 calorie milkshake and not even have a blip on your radar of feeling full."

White Chocolate: All the Bad, None of the Good

Bar and pieces of white chocolate on a blue wooden background. Top view. Place for text.Shutterstock

"I say this because although there are worse things out there than white chocolate, it's pure cocoa butter, cocoa mass fat, and sugar," DeLauer explains. He contrasts this with dark chocolate, which has polyphenols that can counteract some of the effects of sugar.

French Fries: The Addictive Side Dish

DeLauer notes, "French fries, okay, now here's the deal. French fries next to potato chips. I would arguably say that french fries are going to be much more satiating. In fact, you might know Grego Gallagher Keno body, he talks about this all the time. He talks about how although french fries aren't the healthiest food, he would rather eat french fries than potato chips because potato chips are just endless, right? French fries, you can actually get kind of full from them, but you got to get around the fact that there's soybean oil, trans fats, high glycemic carbohydrates because of the way the potatoes are cooked, and next thing you know, you're just eating a ton of them."

Ice Cream: The Classic Indulgence

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

DeLauer briefly mentions ice cream, acknowledging its obvious place on the list.

Salty Fried Foods: A Triple Threat

Salt shakerShutterstock

In his video, DeLauer explains, "The reason is when there's salt added to the equation, there's a study published in Nature that demonstrated that salt might impact our brain from a different angle, so they found that it could alter brain signaling, which means that if we have fat, we have sugar, and we have high salt, not just a little bit of salt, but high salt. We have multiple signals going into the brain."

RELATED:Quit Ozempic? 4 Ways to Maintain Your Weight Loss Results

Flavored Yogurt: Hidden Sugar Bomb

DeLauer warns, "Don't need to go into a lot of detail on this super thin, so it just digests really fast. It's pure sugar. Come on, it's not good stuff. At least go for straight-up Greek yogurt."

Donuts: The Ultimate Junk Food

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

"Again, you're taking high amounts of refined carbs and you're frying them in crude oil, and then you're putting additional fats and you're making them as succulent as possible, so you're satisfying this entirely different region of your brain," DeLauer explains.

Barbecue Sauce: Unexpected Sugar Source

Bowl with tasty barbecue sauce and roasted pork on dark wooden backgroundShutterstock

DeLauer points out, "Don't get me wrong, there's healthier options for barbecue sauce. Primal Kitchen's got some good ones, things like that. They're out there, but we do need to look at the fact that most of them have a bunch of high fructose corn syrup."

Margarine: Trans Fat Central

DeLauer simply states, "This is on the list because honestly, it's pure trans fat, so independent of being hyper palatable, it's just terrible for you."

RELATED:4 Weight Loss Mistakes I Will Never Make Again That “Kept Me Fat”

Frozen Pizza: Convenience at a Cost

Sad Woman Looking at the Pizza in Her Plate. Female obsessing over counting calories thinking about eating fast-foodShutterstock

In his video, DeLauer warns, "Frozen pizzas you really run into just bottom-of-the-barrel refined garbage, high fat, lower protein, a bunch of preservatives. It's just easy to cram your calories."

Mayonnaise: The Condiment Culprit

Close-up of mayonnaise on a spoon on a bright table.Shutterstock

DeLauer explains, "Mayonnaise could be a superfood. It could definitely be a superfood if it's made with avocado oil or macadamia oil or whatever, but usually, it's cruddy soybean oil, but that's not the issue. It's what we put mayonnaise on. We start putting mayonnaise on hot dogs and put mayonnaise on burgers. You see the drill here, right? We got a high fat, super smooth, creamy texture that makes our brain feel good, and we smother it on bread."

Nachos: The Ultimate Temptation

Dipping,Crispy,Nacho,Cheese,Sauce,chips,dip,food,diet,cravingShutterstock

"Nachos are so calorically dense, plus you get the cheesy consistency. Now, I don't want to sound like a weirdo. It's small science, but there is some evidence out there that cheese can actually affect our opioid receptors as well," DeLauer reveals.

RELATED: I’m a Nutritionist and These are 7 Tips I Give My Clients for Lasting Results

Hot Dogs: Not as Innocent as They Seem

DeLauer notes, "Now straight-up beef frank is going to be great. ButcherBox has a really good 100% beef hotdog as well. Again, super awesome, but most of the hotdogs you're getting at the ballpark? They're not that. They're probably going to be like 50% meat, and then it's going to be on a refined bun."

M&Ms and Skittles: Colorful Trouble

Close,Up,Of,Multicolored,Skittles,Sweets,candyShutterstock

"The reason I say M&Ms is because you got the sugar and the fat, but you also have artificial colors in there, and there are some interesting studies. There was one in particular in Environmental Health. It looked at adolescents, but it found that when they had yellow number five or red dye number 40, it actually was linked to more ADD and ADHD," DeLauer explains.

Fake Dark Chocolate: A Wolf in Sheep's Clothing

Pieces of dark chocolate with mint on wooden tableShutterstock

DeLauer concludes with, "There are a lot of dark chocolates out there that aren't actually dark chocolate or they're sugar-free chocolates that still have a bunch of maltitol and still have other binding agents. When you eat them, you still have a major blood sugar spike. Even though they're sugar-free, they still have a lot of carbs. They're going to wreck your gut, and they're not food that satiates you."

RELATED:I’m a Nutritionist and This Protein-Packed Breakfast Helps Me Shed Pounds and Boost My Metabolism

How to Curb Your Junk Food Cravings

Czerwony says these strategies can help you master your food cravings:

Practice mindfulness: Try to eat and drink without distractions. Czerwony advises: “Avoid eating in the car or while watching TV or answering emails. Really focus on enjoying and tasting your food. You’ll find that a few bites can satisfy your craving — and save a lot of calories.”

Try an air fryer: “One of the best recent inventions is the convection air fryer. It allows you to eat things that have a fried consistency, minus the oil,” explains Czerwony. “It’s a healthier way to indulge.”

Embrace meal planning: Czerwony says when you plan ahead, you empower yourself to make good decisions. “Even if you choose a food that’s not healthy, it shouldn’t be a problem if you plan for it by eating healthier for a couple of days before or after.” Other ways to plan include stashing healthy snacks in your bag or desk and planning dinners ahead of time so your mind (and not your stomach) decides the menu.

Give yourself non-food-related rewards: If treating yourself always involves unhealthy foods, you could be sabotaging your health goals. Instead, treat yourself to a new outfit, some pampering, or another activity that makes you smile.

Drink lots of water: It’s easy to confuse thirst cues with hunger cravings. To stay hydrated all day, keep a water bottle within reach.

Get a good night’s sleep: Keep those hunger hormones in check with adequate rest.

Manage stress: “If you cultivate a healthy lifestyle, those cravings often go away because the body isn’t responding to stress. Try meditation, exercise, or reading to settle yourself down in stressful moments.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.


Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you want to lose weight but aren’t sure what to eat and what to avoid? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds. In one of his viral videos, he shares some of the types of food that used to be a big part of his diet but he avoids at all costs now. “Here are some foods I just flat out will never, ever eat again,” he says in the clip.


There Are 8 Foods He Wishes He “Had Never Eaten”

“I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?” he says. “And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. So, let's go ahead and jump in. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore.”

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Margarine & Shortening

Margarine and shortening is the first on his list. “The trans fats that are in margarine and shortening, these are horrible,” he says. “It's pure hydrogenated oil, which means they've taken an oil and artificially turned it into a solid. Our body doesn't know how to utilize that.” He maintains that it can take 50 days for your body to break them down. Trans fat has also been linked to visceral fat accumulation, “which, outside of just being a pot belly and being unsightly, is one of the most metabolically active tissues in the body. When you form visceral fat, it is pretty much a guarantee that you're going to have increases in inflammation and increases in metabolic disease risk,” he says. Instead, he uses butter, ghee, and coconut oil.

Pudding Cups

“Another one that I won't ever eat again after understanding the gut barrier, not the gut biome, is instant pudding or pudding cups,” he says. Why? They have emulsifiers in them, including polysorbate 20, polysorbate 60, and polysorbate 80. “There is a study published in the European Journal of Allergy and Immunology that found that just a 1% solution of polysorbate 20 or polysorbate 80 led to a complete disruption of the gut barrier,” he says. “So flat out, I avoid emulsifiers and instant puddings, and pudding cups are full of them.”

Soybean Oil Foods

Next up, “any kind of shelf-stable food that has soybean oil in it,” he says. “Now, the things I'm talking about are mainly going to be things like tomato sauce. If I'm buying marinara and there is soybean oil in it, I know pretty much for a fact that soybean oil has gone rancid.” He explains that soybean oil “is a very unstable polyunsaturated fat” and has been linked to increases in liver markers. “Liver stress markers are linked to increases in fat mass, decreases in glucose tolerance, and increases in fasting glucose actually causing metabolic issues,” he says.

Regular Soda

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

“Another thing I will never drink is a regular soda,” he says, pointing out there are lots of other options that don’t have high fructose corn syrup in them. “Anything that has high fructose corn syrup, I will just not touch,” he says, citing a study published that took a look at the effect of high fructose corn syrup versus sucrose on the brain. “It was found that sucrose regular sugar mildly impaired brain memory and function, but high fructose corn syrup significantly impaired memory and learning and the ability to solve tasks.”

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Fruit Loops

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Next up, Fruit Loops. “I used to eat them a lot, believe it or not, especially when I was overweight, and I'll never touch them again” – and not because of the sugar. It’s because of red dye number 40, which has been linked to behavioral issues and hyperactivity in kids. “When you look at adults, it's a little bit different. You might see instances of neuroinflammation,” he says.

Mayonnaise

Next up, mayonnaise. While he will eat mayo from Primal Kitchen or from Chosen Foods, he won’t eat the regular kind that is “just nasty soybean oil that has been sitting on a shelf forever.”

Doritos

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Next up, Doritos. “It's just a gateway food, and it's something I used to eat flat out. No way.” He says it is high in fat, sugar, artificial colorings, and MSG, “which is making you want to eat more of them” and “lights your brain up like a Christmas tree and it's gonna make you want to eat more and that can't be good.”

Gluten

The last one? “I don't eat gluten. I won't eat food with gluten. Why? Because I know how wheat is harvested here in the United States,” he says. “When I eat gluten, I am sick. When I eat gluten, my joints hurt. And when I eat gluten, my brain is foggy,” he says. However, he maintains that the gluten in Europe doesn’t seem to have the same effect. “Something is happening here. Maybe it's the glyphosate. Maybe it's the relationship with Prolein. Maybe it's the fact that we overconsume wheat so much that we start to build antibodies. There are all these different theories, and they all kind of make sense,” he says.

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Follow Him on Social Media

For more of Thomas DeLauer’s health tips, you can follow him on social media. Here is his YouTube channel, Instagram, and website. 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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Ilana Muhlstein
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.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.


The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

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Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Are you struggling with weight issues, diabetes, or hypertension? Meet Scott Sampson (@Becoming_Superhuman), a realtor and social media influencer who once faced these same challenges. At his heaviest, Scott tipped the scales at 300 pounds and was pre-diabetic and pre-hypertensive. But through a dramatic change in his diet, he managed to shed an impressive 120 pounds in less than a year. Scott's story isn't just about weight loss; it's about reclaiming health and vitality. Read on to discover the simple yet effective approach that transformed Scott's life - and could change yours, too.


He Eliminated Processed Foods

Scott's journey began with a crucial step: cutting out processed foods. "If it comes in a box, a bag, a bottle, 99% of the time, it is not good for you," he explains in his video. This meant avoiding anything with more than two ingredients. Scott emphasizes, "If it had more than two ingredients, I didn't eat it." This simple rule helped him navigate the complexities of modern food choices and focus on wholesome options.

Clinical dietitian Debra Ruzenskywarns: "Processed meat is any meat that has been preserved by salting or smoking. As well as the well-known examples like hot dogs and bologna, it includes almost all deli meats used in sandwiches, bacon bits added to soups and salads, and sausage and pepperoni you find on pizzas.”

He Embraced Whole Foods

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The core of Scott's diet revolves around whole foods - items with just one ingredient. "Real food is basically a one-ingredient food. It's a potato, it's a cabbage, it's a steak, it's a ham slice of ham. It's tomatoes, it's fruit, vegetables, proteins," Scott clarifies. By sticking to these basics, he ensured his body received the nutrients it needed without the harmful additives often found in processed foods.

He Went Low-Carb

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Given his pre-diabetic condition, Scott opted for a low-carb approach. "I had to remove all of the refined carbs from my diet," he shares in his video. This meant saying goodbye to potatoes, rice, bananas, sweet fruits, starchy vegetables, and grains. Instead, he focused on meat, vegetables, and occasional low-sugar fruits like berries. Scott cautions against overdoing fats, especially for those trying to lose weight: "If you're trying to lose weight, you already have plenty of energy stored up in your body in the form of fat. You don't have to give your body more fat."

Cutting carbs is significantly easier than counting calories and being constantly hungry—especially as limiting calories can slow down metabolism. "Insulin — you can think of (it) as the ultimate fat cell fertilizer," saysDr. David Ludwig, professor of nutrition at Harvard School of Public Health. "Too much insulin, fat cells get programmed to hoard calories. So there aren't too many calories in the bloodstream. And that's why we get hungry." Jeff Volek, a professor at Ohio State University, adds, "When you limit carbohydrates, the body gets really good at burning its own body fat because it doesn't have a lot of sugar to burn for fuel.”

He Warns Against Overdoing Fats on Ketogenic Diets

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Scott warns against common misconceptions about ketogenic diets: "If you look at a standard ketogenic diet, it's going to have a large amount of fats, maybe 50% fat or more, takes out the carbs, but it increases it by the fats." He cautions against overdoing fats, especially for those trying to lose weight: "If you're trying to lose weight, you already have plenty of energy stored up in your body in the form of fat. You don't have to give your body more fat,” he says in his video.

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, warns that ketogenic diets can lead to nutrient deficiencies. She says, "Ketogenic diets should not be followed long term. Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains, for overall health, especially digestive health and disease prevention."

Transitioning to a Fat-Burning Machine

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Scott acknowledges that transitioning to a low-carb diet can be challenging. "Your body's going to go through a transition where it has to turn from a glucose burning machine... into a machine that burns fat for fuel," he explains in his video. This process can take several weeks, and Scott suggests temporarily adding healthy fats to ease the transition. "At the beginning of your low-carb diet, you should maybe add in a little bit of fat. And then as your body becomes fat adapted... you can start eliminating those things."

"Metabolic rate is determined by many variables, and you can get measurements done that can estimate this more accurately for you. Knowing your metabolic rate can help you to plan your nutrition and exercise effectively for fat loss. Your metabolic rate does change with age, foods you eat and changes in skeletal muscle mass," saysLacy Puttuck, MS, RDN, CISSN, CSCS, a Registered Dietitian also at Top Nutrition Coaching.

"Body type plays a role in how and where body fat is lost. The shape of your body does determine where fat will be stored more readily and where loss can be challenging. It is important to know that with the right techniques in nutrition and exercise, you can lose that body fat, but it cannot be targeted. When we are in a caloric deficit and working to maintain lean mass, body fat will be lost,” Puttuck adds.

He Recommends Clean Fats and Warns Against Processed Oils

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Scott recommends using clean, healthy fats like olive oil, avocado oil, coconut oil, beef tallow, and butter. However, he warns against processed oils: "Not canola oil, not soybean oil, not safflower oil... The rest of those oils are not good for us. They're highly processed. They cause inflammation in our bodies."

Fat is essential for health—but as with sodium, you can have too much of a good thing. "Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight," says the American Heart Association. "Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally adequate diet."

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

Prioritizing Protein

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Scott emphasizes the importance of protein, especially for older adults. "We need to prioritize proteins. We need to make sure that proteins are something that we can consume as much as we can," he advises.

Dave Asprey, health science entrepreneur and author, says that "Protein is an amazing weight loss tool". He recommends consuming "at least 1 gram of protein per pound of your ideal body weight per day". Protein helps control appetite by increasing feelings of fullness. Asprey explains, "Protein increases satiety by increasing the hormones that tell your body that it's full. "Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men), adds Collingwood.

Balanced Meals with Protein and Cruciferous Vegetables

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His typical meals include a protein source accompanied by plenty of vegetables, particularly cruciferous ones like broccoli, cauliflower, asparagus, and Brussels sprouts.

He also notes that cooking certain vegetables can make them more digestible: "Spinach, for example, when you cook it, it has a lot less oxalates after you cook it than eating it raw. The same thing with bell pepper and things like that."

The Do-Not-Eat List

Scott found success by creating a strict "do-not-eat" list. For him, moderation wasn't an option. "I cannot moderate. I'm a food addict," he admits candidly in his video. By completely eliminating certain trigger foods, Scott avoided the slippery slope of "just one bite" turning into overindulgence.

Thomas DeLauer, a wellness YouTube star who lost over 110 pounds, shared similar advice.

"I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?" he says. "And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore."

Bounce Back After Slip-Ups

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However, he acknowledges that occasional slip-ups may happen: "Sometimes you may fall off that wagon... The key is to get right back on and keep going." Scott shares that he allowed himself occasional cheat meals during holidays, but emphasizes the importance of quickly returning to the healthy eating plan.

Collingwood advises caution with the term “cheat.” She recommends not completely restricting favorite foods but balancing them with nutrient-dense, lower-calorie options. Portion control is key for higher-calorie foods. She suggests including favorite foods in your diet but limiting their portions. Daily indulgences may not work for everyone. She states, “If a small amount sets you off to binge, then skip altogether. But if your personality allows you to have a few bits of chocolate or a bite or two of dessert, then go for it.”

RELATED:8 Signs You Are Burning Fat During Exercise

Knowledge is Your Power

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Contrary to popular belief, Scott doesn't attribute his success to willpower. Instead, he credits knowledge. "What I do believe I've got is knowledge. I've been able to study to go and look at and to study what these things are doing inside my body," he explains. Understanding the negative impacts of certain foods made it easier for Scott to avoid them, turning his diet into an informed choice rather than a constant battle of will.

Find Your Inspiration

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Scott emphasizes the importance of finding lasting inspiration over fleeting motivation. "Motivation is something that, it's kind of like taking a bath. You get all clean and you look really good and you're powering down the road all motivated, but it starts wearing off after time," he says. Instead, he encourages finding a deep, personal reason for change. For Scott, it's the desire to maintain health well into his later years: "I want to be healthy until I die. And that's what I'm trying to do."

Understand Your "Why"

Asian senior couple practice yoga excercise, tai chi tranining, stretching and meditation together with relaxation for healthy in park outdoor after retirement. Happy elderly outdoor lifestyle conceptShutterstock

Scott encourages finding a deep, personal reason for change. "If your motivation is I want to be 70, 80, 90 years old and be able to get down on the floor and play with my grandkids, my great grandkids, then that's pretty impressive motivation," he suggests.

Collingwood, underlines the importance of understanding the motivation behind weight loss. She says, "Losing weight and keeping it off is one of the most difficult behavior changes to make in life. If you don't have a strong reason pulling you to make the hard changes, it is not likely to stick".

Collingwood advises spending time exploring the root causes of your desire to lose weight. She adds, "I spend a lot of time asking about why they want to make changes and digging deeper into the reasons to really get at the root of the motivation.”

RELATED:11 High-Protein Hacks for Women to Burn Fat and Build Muscle Every 4 Hours

Take Aways’ From Scott’s Journey

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Scott’s journey shows that dramatic weight loss is possible with the right approach and mindset. By focusing on whole foods, eliminating processed options, and finding genuine inspiration, Scott transformed not just his body, but his entire life. His story serves as a beacon of hope for anyone looking to take control of their health and change their future.

“How to lose body fat” is a question I get asked a lot as a nutritionist at Top Nutrition Coaching. Maybe a client wants to shrink their belly, reduce some arm flab, or slim down a double chin—no matter the area they want to target, it’s important to know how to reduce body fat. “There are three key components of a sustainable body fat loss plan,” says Puttuck: “Weight training, a higher protein diet, and adopting healthy habits.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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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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 trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat