Skip to content
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@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

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

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

doritos on wooden table, copy spaceShutterstock

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.

Ilana_Muhlstein2
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

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

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

Composition with assorted organic vegetables and fruits.Shutterstock

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

Different fresh ripe berries as background, top viewShutterstock

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

Overweight female is standing on white scales at homeShutterstock

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

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

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

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

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

tara_collingwood5dietdivatara/Instagram

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

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

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

happy young woman with hair bun looking away while taking bathShutterstock

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

Senior Couple Exercising In ParkShutterstock

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.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.