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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.

What Happens to Your Body When You Quit Cereal

Sorry, marshmallows are not a food group.

FACT CHECKED BY Alek Korab
Young caucasian woman having breakfast
Shutterstock
FACT CHECKED BY Alek Korab

Is cereal a good choice for breakfast? That depends on the ingredients, which unfortunately have not been the best. Breakfast cereals tend to be highly processed, with refined carbs, additives, and lots of added sugars. None of these are good for your health or your waistline. “Cereal brands have gotten better at reducing added sugars over the years, but a lot still contain pretty high amounts,” wellness dietician Amanda Beaver tells Houston Methodist. "It's important to look at the added sugar content on the nutrition label to ensure you're making a healthy breakfast cereal choice.” Here’s what happens to your body when you stop eating unhealthy cereals.


Weight Loss

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight lossShutterstock

One of the major upsides to cutting out ultra-processed foods like cereal is weight loss. “There is a very reputable scientist, Kevin Hall, in the United States. He ran a clinical trial and found that when people eat an ultra-processed food diet, they eat about 500 calories more per day, compared to people on a whole food diet, eating the same amounts of fat, salt, sugar and fiber,” Dr. Chris van Tulleken, author of Ultra-Processed People, tells NPR. “And there's a lot of epidemiological evidence that shows it is the ultra-processed food that interferes with our body's ability to say, ‘you know what, I can stop eating now.’”

Less Bloating

woman clutching her stomach with her hands in discomfortShutterstock

One significant bonus of not eating ultra-processed cereals is less bloating. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated,” Stacy Loudon, ACSM-CPT, tells South Lake Hospital. “Sugary foods and snacks break down in your body and can make you gassy. Even what you drink can upset your stomach.”

Better Energy

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

Highly processed nutrient-poor cereals can cause energy slumps. “If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it’s possible your eating habits are contributing to low energy levels,” Samantha Cassetty, RD, tells TODAY. “Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue.”

Cholesterol Improvements

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Not eating cereals can positively impact your cholesterol. “I think a lot of people don't realize that insulin resistance and high cholesterol are linked,” Dr. Joshua Septimus tells Houston Methodist. “If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up.”

Better Satiety

Young woman looking into the fridge, feeling hungry at nightShutterstock

Cereals may make you feel hungry even after eating. “Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them,” Amy Shah, MD, tells CNBC. “This means they’ve been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits.”

Better Oral Health

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Because ultra-processed foods tend to be high in sugar and starch, they may negatively impact your teeth both in health and appearance. By replacing cereal with an option such as eggs or Greek yogurt, you are immediately improving your dental health.

Strong Hair and Nails

Manicure and Hands Spa. Beautiful Woman hand closeup. Manicured nails and Soft hands skin wide banner. Beauty treatment. Beautiful woman's nails with beautiful baby boomer manicure copy space forShutterstock

Your hair, skin, and nails need nutrients to grow and thrive—ultra-processed foods are usually nutrient poor, so your appearance suffers. By avoiding foods such as starchy sugary cereals and opting for healthy choices such as berries and oatmeal, your hair and nails may grow thicker and stronger.

Better Sleep

Good morning, new day, weekend, holiday. Happy middle aged woman sits on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

Eliminating cereals could lead to better sleep. “Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep),” according to Harvard Health. “During this sleep stage, the pituitary gland in the brain releases a burst of growth hormone, which helps build and repair muscles, bones, and other tissues.”

Better Moods

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Eating whole foods instead of ultra-processed cereals can improve your mood. “This is no surprise. There is a connection between our mood and the foods that we eat,” Susan Albers, PsyD, tells the Cleveland Clinic. “What we eat every day is a daily investment in how we feel.”

Better Skin

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

Ultra-processed foods like cereals may wreak havoc on your complexion. “If you’re like most Americans, you consume plenty of high-glycemic foods and beverages,” says the American Academy of Dermatology. “These foods and beverages raise your blood sugar quickly. Examples include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Young caucasian woman having breakfast
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FACT CHECKED BY Alek Korab
Evidence-Based

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

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

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

Is cereal a good choice for breakfast? That depends on the ingredients, which unfortunately have not been the best. Breakfast cereals tend to be highly processed, with refined carbs, additives, and lots of added sugars. None of these are good for your health or your waistline. “Cereal brands have gotten better at reducing added sugars over the years, but a lot still contain pretty high amounts,” wellness dietician Amanda Beaver tells Houston Methodist. "It's important to look at the added sugar content on the nutrition label to ensure you're making a healthy breakfast cereal choice.” Here’s what happens to your body when you stop eating unhealthy cereals.


Weight Loss

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight lossShutterstock

One of the major upsides to cutting out ultra-processed foods like cereal is weight loss. “There is a very reputable scientist, Kevin Hall, in the United States. He ran a clinical trial and found that when people eat an ultra-processed food diet, they eat about 500 calories more per day, compared to people on a whole food diet, eating the same amounts of fat, salt, sugar and fiber,” Dr. Chris van Tulleken, author of Ultra-Processed People, tells NPR. “And there's a lot of epidemiological evidence that shows it is the ultra-processed food that interferes with our body's ability to say, ‘you know what, I can stop eating now.’”

Less Bloating

woman clutching her stomach with her hands in discomfortShutterstock

One significant bonus of not eating ultra-processed cereals is less bloating. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated,” Stacy Loudon, ACSM-CPT, tells South Lake Hospital. “Sugary foods and snacks break down in your body and can make you gassy. Even what you drink can upset your stomach.”

Better Energy

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

Highly processed nutrient-poor cereals can cause energy slumps. “If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it’s possible your eating habits are contributing to low energy levels,” Samantha Cassetty, RD, tells TODAY. “Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue.”

Cholesterol Improvements

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Not eating cereals can positively impact your cholesterol. “I think a lot of people don't realize that insulin resistance and high cholesterol are linked,” Dr. Joshua Septimus tells Houston Methodist. “If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up.”

Better Satiety

Young woman looking into the fridge, feeling hungry at nightShutterstock

Cereals may make you feel hungry even after eating. “Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them,” Amy Shah, MD, tells CNBC. “This means they’ve been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits.”

Better Oral Health

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Because ultra-processed foods tend to be high in sugar and starch, they may negatively impact your teeth both in health and appearance. By replacing cereal with an option such as eggs or Greek yogurt, you are immediately improving your dental health.

Strong Hair and Nails

Manicure and Hands Spa. Beautiful Woman hand closeup. Manicured nails and Soft hands skin wide banner. Beauty treatment. Beautiful woman's nails with beautiful baby boomer manicure copy space forShutterstock

Your hair, skin, and nails need nutrients to grow and thrive—ultra-processed foods are usually nutrient poor, so your appearance suffers. By avoiding foods such as starchy sugary cereals and opting for healthy choices such as berries and oatmeal, your hair and nails may grow thicker and stronger.

Better Sleep

Good morning, new day, weekend, holiday. Happy middle aged woman sits on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

Eliminating cereals could lead to better sleep. “Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep),” according to Harvard Health. “During this sleep stage, the pituitary gland in the brain releases a burst of growth hormone, which helps build and repair muscles, bones, and other tissues.”

Better Moods

Woman sits with her back in the field and admires the sunset in the mountainsShutterstock

Eating whole foods instead of ultra-processed cereals can improve your mood. “This is no surprise. There is a connection between our mood and the foods that we eat,” Susan Albers, PsyD, tells the Cleveland Clinic. “What we eat every day is a daily investment in how we feel.”

Better Skin

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

Ultra-processed foods like cereals may wreak havoc on your complexion. “If you’re like most Americans, you consume plenty of high-glycemic foods and beverages,” says the American Academy of Dermatology. “These foods and beverages raise your blood sugar quickly. Examples include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Ever find yourself grabbing that sugary breakfast cereal or reaching for ice cream after dinner, knowing there must be a better way? Katie Dunlop was there, too. Despite working in the fitness industry, she struggled with the same food choices that trip up most of us. Then she discovered something that changed everything: it wasn't about giving up favorite foods – it was about making smarter swaps. Through these simple changes, Katie lost 45 pounds and transformed her life. Now, as the creator of Love Sweat Fitness with over a million social media followers, she's sharing the exact food swaps that anyone can use to see similar results. Ready to discover how small changes in your kitchen can lead to big changes on the scale?


Why Your Breakfast Cereal Isn't Working

"I used to eat cereal for breakfast every single morning," Katie recalls. "There's even a popular diet where you're supposed to eat two bowls of their cereal a day and magically lose weight. I tried all those crazy diets." She explains that most cereals, despite their healthy-looking packaging, are processed with hidden sugars. "Even when it says it has fruit and yogurt, you're basically getting dehydrated fruit the size of an ant and yogurt without any probiotic benefits."

Power Up with Protein Pancakes Instead

"People expect me to say boring oatmeal, which I actually love," Katie shares. "But protein pancakes are a game-changer." She emphasizes that this swap gives you significantly less sugar and four times the protein of regular cereal. "You can still enjoy them with maple syrup and a little whipped cream, and you'll have so much more energy and fuel for your day," she explains. The higher protein content helps build lean muscle while burning fat naturally.

The Truth About Your Daily Drinking Habits

"When I was struggling with my weight and health, I knew drinking was one of my biggest issues," Katie admits. Working at a wine bar, she was consuming sugary cocktails and wine daily. "It wasn't about having a problem with alcohol – it was about those hidden calories adding up." She explains that 3,500 excess calories equals one pound of fat, making it crucial to be mindful of liquid calories.

RELATED:This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Smart Cocktail Alternatives That Still Feel Special

Katie's approach to drinking shifted dramatically: "I don't need to give up the experience of enjoying a cocktail to reach my goals." She suggests zero-proof alternatives made with real botanicals. "For me, it's about the experience of mixing up something special. I can still enjoy Taco Tuesday with a mocktail that saves me 300-500 calories without feeling deprived."

The Hidden Calorie Trap in Your Cooking Oil

"Most people don't realize how quickly cooking oil adds up," Katie points out. "Healthy fats are essential, but portion control is key." She explains that most people unknowingly use two to four tablespoons when cooking, which can add up to 56 grams of fat before you've even eaten your meal.

Transform Your Cooking with Flavorful Broth

"I save my olive oil for salads where I can really control the portion and enjoy the flavor," Katie shares. Her game-changing swap? Using broth for cooking. "Whether I'm using the stovetop, oven, or Instant Pot, broth adds amazing flavor with minimal calories. Plus, you get the added benefit of protein instead of excess fat."

RELATED:10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Why You Shouldn't Fear Bread

"It's night and day when I look at my body composition from when I was cutting out carbs versus now," Katie reveals. "I'm way fitter, more muscular, and more toned, eating carbs consistently throughout the day." The key, she explains, is understanding how your body processes different types of bread.

Choosing Bread That Works With Your Body

"Look for whole, not enriched or processed ingredients," Katie advises. She recommends checking the ingredient list: "If it says 'enriched,' that's your cue to put it back." She explains that whole grain options provide more fiber and slower-burning energy, while grain-free alternatives can offer excellent nutrition with fewer carbohydrates.

The Ice Cream Trap: Why It's More Than Just Calories

"I used to be the biggest ice cream eater in the world," Katie admits. She explains that many "healthy" ice cream alternatives contain artificial sweeteners and questionable ingredients. "When you stop eating excess sugar, your body actually stops craving it. That's why I created my sugar detox guide – breaking that cycle is crucial."

Create Your Own Healthy Frozen Treat

Katie's protein-rich ice cream alternative has become a family favorite. "My husband loves this just as much as regular ice cream now," she shares. By combining Greek yogurt, sugar-free protein powder, and natural peanut butter, you create a dessert that's not just healthier but helps your fitness goals. "For the true ice cream experience, freeze it for 30 minutes. You'll get that perfect frozen yogurt texture with all the protein benefits."

RELATED:Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

The Long-Term Benefits of Smart Swaps

"These aren't just about weight loss," Katie emphasizes. "When you make these swaps, you're improving your metabolism, energy levels, sleep quality, and overall health." She explains that reducing excess sugar and making mindful swaps helps stabilize blood sugar, leading to better energy throughout the day and improved sleep at night.

Making These Swaps Work in Real Life

"It's not about perfection – it's about progress," Katie concludes. She recommends starting with one swap at a time and giving your body time to adjust. "When you focus on adding better alternatives rather than just removing foods, the transition becomes much easier. Your tastes will actually change, and you'll start craving these healthier options naturally." 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.

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.

We've all been there — craving that late-night snack or quick convenience food. For Melanie Murphy, an Irish author and YouTuber, these cravings were more than occasional indulgences. They were the start of a 15-year struggle with disordered eating and food addiction. "I was addicted to industrially produced edible food-like substances," Melanie admits. "Pop-Tarts, Pringles, sausage rolls, and Coca-Cola were my weaknesses." But what happens when you decide to quit ultra-processed foods cold turkey? Read on to discover Melanie's surprising journey and how it might inspire your own health transformation.


The Dangers of Ultra-Processed Foods

Before diving into Melanie's story, it's crucial to understand the scale of the problem. According to a recent study, eating higher levels of ultra-processed foods shortens life space. The risk increases up to 14 percent for women and 15 percent for men. The study found that people who ate ultra-processed foods were 10 percent more likely to die from heart disease or diabetes compared to those in the bottom 10 percent. It also found that people who consumed most of these types of food were generally younger and heavier.

The study did note that even those who were at normal weight and generally consumed a healthy diet were not immune to the risk of consuming ultra-processed foods. They, too, were at a higher risk of early death.

"Our study results support a larger body of literature, including both observational and experimental studies, which indicate that ultra-processed food intake adversely impacts health and longevity," said lead author Erikka Loftfield, an investigator at the National Cancer Institute in Bethesda, Maryland. "However, there is still a lot that we don't know, including what aspects of ultra-processed foods pose potential health risks."

Melanie's Health Scare and Two-Month Challenge

After a health scare in February, Melanie found herself unable to eat most foods. As she recovered, she craved only whole foods like eggs, parsnips, and organic steak. This unexpected shift led her to embark on a two-month journey of eating only whole, unprocessed foods. "I was kind of just eating a lot of those things over and over again with loads of pink salt," Melanie recalls in her post. "I felt like I was being so nourished. It was like my dead granny was just hugging me and feeding me the stews she used to make on a Sunday."

The Surprising Benefits of Quitting UPFs

The results were dramatic. "It was like this kind of brain fog veil was lifted away," Melanie recounts. She experienced less joint pain, better sleep, stable energy levels, improved skin, and significant weight loss. "I lost nearly another 10 pounds since then. And it's just continually, just very slowly. It's like inflammation is going or something," she marvels.

Improved Energy and Physical Stamina

Other improvements included better digestion and increased physical stamina. "After my COVID, I was just in bits. I couldn't even clean the kitchen without getting out of breath. I was that sick," Melanie shares. "Now, I've regained my ability to go for fast walks, and I'm doing yoga and all this kind of stuff."

The Challenges of Whole Food Eating

While the health benefits were clear, Melanie acknowledges the difficulties of this lifestyle change. "The hard part is being prepared," she admits. "Having the house stocked up with this stuff, having stuff prepared to take with me places." She also notes the social challenges, including judgment from others.

A New Perspective on Food and Health

Melanie's experience has changed her relationship with food. "My taste buds feel like they've changed," she says. Simple whole foods now taste incredibly satisfying to her. More importantly, her focus has shifted from weight to overall health. "It's about the feeling, how I feel. I feel so healthy. I feel healthier than I have in maybe ten years."

RELATED: 13 Popular Drinks Ranked From Least to Most Harmful

Warning Signs You May Be Eating Too Many Processed Foods

A woman who eats a lot of fast foodShutterstock

While Melanie's journey is inspiring, it's important to recognize the signs that you might be consuming too many processed foods. According to preventive cardiologistStephen Devries, MD, "Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it's sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods." Here are some warning signs to watch out for:

Unexplained Weight Gain

If you're struggling with weight gain despite your best efforts, processed foods might be the culprit. Dr. Devries explains, "Ultra-processed foods are the perfect storm to promote overconsumption and weight gain. They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients."

Constant Thirst

Finding yourself constantly reaching for water? The Mayo Clinic warns that processed foods often contain high levels of sodium. "As it turns out, you don't even need to [add salt] because manufacturers have already added salt for you — and too much, in fact." This excess sodium can lead to persistent thirst.

Frequent Headaches

If you're experiencing more headaches than usual, your diet might be to blame. West Tennessee Healthcare reports, "Around 5% of people with migraines may develop a headache shortly after consuming processed meat products." These "hot dog headaches" are thought to be caused by nitrites, common preservatives in processed meats.

Persistent Bloating

Feeling bloated more often than not? Stacy Loudon, ACSM-CPT, explains, "Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated. Sugary foods and snacks break down in your body and can make you gassy."

Skin Problems

Your diet could be affecting your skin. The American Academy of Dermatology notes, "If you're like most Americans, you consume plenty of high-glycemic foods and beverages. These foods and beverages raise your blood sugar quickly." This rapid rise in blood sugar can lead to skin issues.

High Blood Sugar

Processed foods can significantly impact your blood sugar levels. Harvard Health reports, "The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet." This increased risk persists even after accounting for other known risk factors.

Constant Fatigue

If you're always tired despite getting enough sleep, your diet might be the issue. Samantha Cassetty, RD, tells TODAY, "If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it's possible your eating habits are contributing to low energy levels. Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue."

Poor Sleep Quality

Your diet can affect your sleep more than you might think. Harvard Health reports, "Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep)." This crucial sleep stage is when your body repairs and regenerates tissues.

Constant Hunger

If you find yourself always hungry, ultra-processed foods might be to blame. Dr. Amy Shahtells CNBC, "Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them. This means they've been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits."

In conclusion, while Melanie's journey from food addiction to vibrant health through whole foods is inspiring, it's important to be aware of how processed foods might be affecting your own health. By recognizing these warning signs, you can take the first step towards a healthier diet and potentially experience the same transformative benefits that Melanie did. 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.

Do you want to give up processed sugar but aren’t sure how? Annie Murray is a fitness trainer and social media influencer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves,” she writes in her Instagram bio. “In February 2021, at age 51 and in menopause, I gave up processed sugar and refined carbohydrates,” she writes in the post. “Now aged 54 and post-menopause, I am still living a sugar-free life. She then goes on to reveal the things that helped her achieve this.


Processed Sugar Increases Inflammation, She Says

She starts by explaining the reasons why she decided to give up processed sugar. “I had read that consuming too much of these food types can lead to inflammation in the body, which may increase the risk of developing chronic diseases,” she writes in her post.

It Also Impacts Blood Sugar, Which Affects Mood and Energy Levels

“Also, for women during menopause, declining estrogen levels can reduce insulin sensitivity. This can lead to higher blood sugar levels, cravings for sugary foods, and weight gain, particularly around the abdomen. Fluctuations in blood sugar can also affect mood and energy levels, causing irritability or fatigue,” she says.

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

After Two Weeks, She Felt Better

“After two weeks of removing cakes, biscuits, sweets, and any food containing processed sugar from my diet, the withdrawal symptoms, like headaches, disappeared. I felt less bloated, had more energy, and improved my sleep. My blood sugar levels felt stable, and the cravings for sugary snacks disappeared,” she says.

Read All Food Labels

Her first piece of advice is to read all food labels. “To avoid processed sugar, I had to learn to read food labels. Sugar is usually added to food to enhance the taste and extend the shelf-life of products. These empty calories contain almost no beneficial nutrients such as vitamins, minerals, fiber, protein, or healthy fats. Sugar has over 56 different names, such as maltodextrin, palm sugar, high fructose corn syrup, and dextrose,” she writes.

Eat a Nutrient-Rich Whole Food Diet

Second, eat a nutrient-rich whole-food diet. “I replaced refined carbs and processed sugar with a nutrient-rich diet that includes lots of protein, complex carbs, healthy fats, and fiber from fruits and veggies. I cook everything from scratch to know what goes into my food,” she says.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Eat Protein at Every Meal

Third, eat protein at every meal. “I aim to consume at least 100g of protein daily. A high-protein diet helps manage my blood sugar levels and keeps me fuller longer. My main protein sources include lean meats, cottage cheese, Greek yogurt, quinoa, legumes, nuts, and seeds,” she says.

She Also Ditched Drinking

In another post, she discusses one more sugar she gave up: Alcohol. “It just wasn’t working for me anymore. Due to the hormonal changes I was experiencing, I felt my body was no longer able to process it in the same way,” she says. “For a menopausal woman, alcohol can have a negative effect on building muscle, and this is because of the following.”

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Alcohol Decreases Muscle Protein Synthesis

First, drinking leads to decreased muscle protein synthesis, she maintains. “Alcohol reduces muscle protein synthesis, which is already affected by the natural decline in estrogen during menopause,” she writes.

Alcohol Lowers Hormone Levels

It also leads to lowered hormone levels. “Menopause lowers estrogen and testosterone levels, essential for muscle maintenance. Alcohol reduces testosterone and increases cortisol, promoting muscle breakdown,” says Annie.

Alcohol Impairs Recovery

It also impairs recovery. “Alcohol can disrupt sleep, which is crucial for muscle recovery. Poor sleep is common during menopause and can be worsened by alcohol, leading to slower muscle repair,” she says.

RELATED: 5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

Alcohol Reduces Nutrient Absorption

Finally, it can lead to reduced nutrient absorption. “The body prioritizes the metabolism of alcohol over the processing of proteins and carbohydrates, potentially hindering recovery and muscle building,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

Fresh chicken eggs​7. EggsShutterstock

"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

Greek yogurt on wooden background, Health food from yogurt concept​2. Greek YogurtShutterstock

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)

Canned tuna on wood background​7. Canned FishShutterstock

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

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

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