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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 Stop Eating Processed Meats

Discover the surprising changes.

Ferozan Mast
By Ferozan MastJun 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Young sad woman wear white clothes hold eat burger show hand stop gesture say "no."
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Ferozan Mast
By Ferozan MastJun 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Processed meats are a staple of the standard American diet—and experts are warning about the health consequences. “Processed meat is any meat that has been preserved by salting or smoking,” clinical dietitian Debra Ruzensky tells MD Anderson Cancer Center. “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.” So why is processed meat damaging to our health, and what happens when you stop eating it? Here’s what the experts have to say.

Your Sodium Intake Decreases

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Not eating processed meats will mean less sodium in your diet. “Processed meats are any meats transformed by salting, curing, smoking or adding chemical preservatives,” says UCLA Health. “That transformation often leaves processed meat with a high concentration of salt, in addition to the saturated fat many types of meat already contain. The added salt can quickly add up, increasing blood pressure, weight, and the risk of heart disease – three common causes of CVD.”

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

Reduced Risk of Stomach Cancer

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Cutting down on processed meats lowers your chance of getting stomach cancer, experts say. “Research shows that eating processed meats like bacon and cold cuts can increase your chances for stomach and colorectal cancer,” employee wellness dietitian Lindsey Wohlford tells MD Anderson Cancer Center.

Lower Risk of Colorectal Cancer

Asian woman lying sick in hospital.Shutterstock

When you stop eating processed meats, you lower your risk of colorectal cancer. “The World Health Organization defines processed meat as carcinogenic to humans,” nutritional epidemiologist Dr Keren Papier tells The Guardian. “Eating an extra 50 grams of processed meat a day – about two slices of ham – could increase the risk of colorectal cancer by 18%.”

Lower Risk of Type 2 Diabetes

Measuring blood sugar with a blood glucose meterShutterstock

Processed meat is linked to type 2 diabetes, researchers say. “Every additional daily serving of processed red meat was associated with a 46% greater risk of developing type 2 diabetes, and every additional daily serving of unprocessed red meat was associated with a 24% greater risk,” according to the Harvard T.H. Chan School of Public Health.

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

Lower Haem Iron Intake

big group of meat, bread and vegetablesShutterstock

Researchers think the haem iron content of processed meats is part of what makes it so dangerous. “Several potential mechanisms have been proposed to explain the link between processed meat and cancer,” says Papier. “One of these is its high haem iron content, which may promote the formation of potentially carcinogenic N-nitroso compounds.”

Less Inflammation

Women show hands pain, numbness, tingling (pins and needles), muscle weakness affected. Signs of neuropathy, stroke, paresthesia, vaccination or Vaccine side effect disease Guillain Barre syndrome,etcShutterstock

Processed meats cause inflammation, experts say. “All processed foods can cause inflammation,” says UChicagoMedicine. “They can alter the bacteria that live in our gut, and that alteration has the ability to interact with our immune system and eventually trigger it in a way that leads to chronic inflammation.”

Improved Gut Bacteria

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Eliminating processed meats can improve your gut bacteria. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.”

Nitrates and Health

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

One of the major red flags with processed meats is the use of nitrates. “There is some evidence that the way the meat is processed may have health implications,” says Papier. “For instance, curing meat with sodium nitrites, which gives some processed meats their recognizable color, can increase the formation of N-nitroso compounds that may have carcinogenic potential.”

Weight Loss

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Studies show that processed foods are linked to weight gain. "If we can figure out what it is about ultra-processed foods that drive people to overeat and gain excess weight, then we can at least then target which ones to avoid," says researcher Kevin Hall.

Less Bloating

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Processed foods may cause bloating. “Processed foods, such as hotdogs and chips, also can create bloating,” according to Orlando Health. “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.”

Is Any Bacon Safe?

Fried bacon slices, closeupShutterstock

“I’ve got a lot of bacon-loving friends who ask me this all the time!” Colleen Doyle, MS, RD, Managing Director, Nutrition and Physical Activity at the American Cancer Society, tells NBC News. “Unfortunately, this is another big question mark. It isn’t known whether there is a safe level of consumption for processed meat — or for unprocessed red meat.” 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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Nutrition & Diet

What Happens to Your Body When You Stop Eating Processed Meats

Young sad woman wear white clothes hold eat burger show hand stop gesture say "no."
Shutterstock
Ferozan Mast
By Ferozan MastJun 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Processed meats are a staple of the standard American diet—and experts are warning about the health consequences. “Processed meat is any meat that has been preserved by salting or smoking,” clinical dietitian Debra Ruzensky tells MD Anderson Cancer Center. “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.” So why is processed meat damaging to our health, and what happens when you stop eating it? Here’s what the experts have to say.

Your Sodium Intake Decreases

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Not eating processed meats will mean less sodium in your diet. “Processed meats are any meats transformed by salting, curing, smoking or adding chemical preservatives,” says UCLA Health. “That transformation often leaves processed meat with a high concentration of salt, in addition to the saturated fat many types of meat already contain. The added salt can quickly add up, increasing blood pressure, weight, and the risk of heart disease – three common causes of CVD.”

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

Reduced Risk of Stomach Cancer

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Cutting down on processed meats lowers your chance of getting stomach cancer, experts say. “Research shows that eating processed meats like bacon and cold cuts can increase your chances for stomach and colorectal cancer,” employee wellness dietitian Lindsey Wohlford tells MD Anderson Cancer Center.

Lower Risk of Colorectal Cancer

Asian woman lying sick in hospital.Shutterstock

When you stop eating processed meats, you lower your risk of colorectal cancer. “The World Health Organization defines processed meat as carcinogenic to humans,” nutritional epidemiologist Dr Keren Papier tells The Guardian. “Eating an extra 50 grams of processed meat a day – about two slices of ham – could increase the risk of colorectal cancer by 18%.”

Lower Risk of Type 2 Diabetes

Measuring blood sugar with a blood glucose meterShutterstock

Processed meat is linked to type 2 diabetes, researchers say. “Every additional daily serving of processed red meat was associated with a 46% greater risk of developing type 2 diabetes, and every additional daily serving of unprocessed red meat was associated with a 24% greater risk,” according to the Harvard T.H. Chan School of Public Health.

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

Lower Haem Iron Intake

big group of meat, bread and vegetablesShutterstock

Researchers think the haem iron content of processed meats is part of what makes it so dangerous. “Several potential mechanisms have been proposed to explain the link between processed meat and cancer,” says Papier. “One of these is its high haem iron content, which may promote the formation of potentially carcinogenic N-nitroso compounds.”

Less Inflammation

Women show hands pain, numbness, tingling (pins and needles), muscle weakness affected. Signs of neuropathy, stroke, paresthesia, vaccination or Vaccine side effect disease Guillain Barre syndrome,etcShutterstock

Processed meats cause inflammation, experts say. “All processed foods can cause inflammation,” says UChicagoMedicine. “They can alter the bacteria that live in our gut, and that alteration has the ability to interact with our immune system and eventually trigger it in a way that leads to chronic inflammation.”

Improved Gut Bacteria

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Eliminating processed meats can improve your gut bacteria. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.”

Nitrates and Health

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

One of the major red flags with processed meats is the use of nitrates. “There is some evidence that the way the meat is processed may have health implications,” says Papier. “For instance, curing meat with sodium nitrites, which gives some processed meats their recognizable color, can increase the formation of N-nitroso compounds that may have carcinogenic potential.”

Weight Loss

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Studies show that processed foods are linked to weight gain. "If we can figure out what it is about ultra-processed foods that drive people to overeat and gain excess weight, then we can at least then target which ones to avoid," says researcher Kevin Hall.

Less Bloating

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Processed foods may cause bloating. “Processed foods, such as hotdogs and chips, also can create bloating,” according to Orlando Health. “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.”

Is Any Bacon Safe?

Fried bacon slices, closeupShutterstock

“I’ve got a lot of bacon-loving friends who ask me this all the time!” Colleen Doyle, MS, RD, Managing Director, Nutrition and Physical Activity at the American Cancer Society, tells NBC News. “Unfortunately, this is another big question mark. It isn’t known whether there is a safe level of consumption for processed meat — or for unprocessed red meat.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

What Happens to Your Body When You Stop Eating Snacks

Woman eating snacks in night next to the opened fridge.
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Ferozan Mast
By Ferozan MastJun 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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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.

Is your health and weight loss regimen being undermined by constant snacking and grazing? “It’s not just about what we eat that matters to our health – it’s also how often we eat and when,” longevity expert Luigi Fontana, MD, PhD, FRACP, tells the Sydney Morning Herald. “Our ancestors didn’t have the luxury of three meals a day and snacks. The way we eat has changed, and our eating frequency has increased for no physiological reason. People snack even if they’re not hungry.” Here’s what happens to your body when you stop mindlessly snacking and start focusing on nutritious, healthy meals.

Weight Loss

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When you stop snacking, you automatically take in less calories. “Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight,” says the Mayo Clinic. “And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

Decreased Inflammation

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Studies show that constant snacking all day long can lead to increased inflammation. “What we do know is that not only does snacking increase your likelihood of elevated inflammatory markers, but eating excessive calories also leads to weight gain,” says Jenna Macciochi, PhD, via The Conversation. “Eating late has also been linked to elevated cholesterol and glucose and can make you more insulin resistant. This leaves you feeling more hungry the following day.”

RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet

Better Digestion

Man eatsShutterstock

“The time between meals is your gut microbiome’s downtime,” Andrew Riposta, CHN, IIN, NASM-CPT, tells Oxygen Mag. “During downtime, it repairs itself. If you’re having a few meals a day and snacking all day between, your gut has no break from all that hard work.”

Hungry For Meals

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

By relying on just your regular meals instead of snacks, you may choose more nutrient-filled foods. “Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients,” according to the Harvard T.H. Chan School of Public Health.

More Energy

Woman listening to music on her earplugs and MP3 player while jogging along a country road in a healthy lifestyle, exercise and fitness conceptShutterstock

You might find yourself with more energy throughout the day by not snacking. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles.”

No Sugary Drinks

Assorted Organic Craft Sodas with Cane SugarShutterstock

Sugary drinks count as snacks, too—by replacing them with healthier alternatives, you will cut calories and improve your overall health. “If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Sugar drinks easily can add excess calories and pounds,” says the American Heart Association.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

Preventing Cell Damage

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

Eliminating snacks can help improve your health on a cellular level. “Our bodies aren’t designed to eat so many times during the day,” Professor Fontana tells the Sydney Morning Herald. “Each time we eat, we produce insulin to control our blood glucose – and one effect of turning insulin on too often is that it inhibits the processes that help repair damage to the body’s cells. We know that when cells accumulate damage, they’re more vulnerable to diseases, including cancer and dementia.”

Blood Sugar Improvement

Measuring blood sugar with a blood glucose meterShutterstock

Cutting out snacks can help stabilize blood sugar (assuming you are not diabetic). “You’ll see improvements in caloric intake, mental clarity, body fat, and digestion,” Riposta tells Oxygen Mag. “Your blood glucose numbers will regulate better because you’re not sending them on a roller-coaster ride as often every day.”

Belly Fat

Young woman touching her belly looking in mirror at homeShutterstock

Studies show that once you stop snacking—especially at night—you can see a reduction in belly fat. “Previous research by us and others had shown that late eating is associated with increased obesity risk, increased body fat, and impaired weight loss success. We wanted to understand why,” Frank Scheer, HMS professor of medicine and director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women’s, tells the Harvard Gazette.

RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home

Better Food Choices

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

Not snacking can immediately eliminate unhealthy foods from your diet. “The biggest potential downside of snacking is that the foods people most commonly choose are not those that promote good health,” clinical nutritionist Martin MacDonald tells The Guardian. “That means that regular snacking on top of meals can easily lead to overconsumption of calories and unhealthy fat gain.”

Avoid Temptation

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

If you want to prevent snacking, don’t keep snack foods in the house. “If I do have a snack in the afternoon, it would just be a piece of fruit,” Professor Fontana tells the Sydney Morning Herald. “We don’t have sweets, biscuits, or packaged snacks in the house either – if they’re not there, you don’t eat them.”

RELATED: 7 Habits from Ben Affleck's Trainer That Will Transform Your Body in 6 Months

Sensible Snacking

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

If you do need to have a snack, make sensible choices. “Choose nutrient-dense foods that will help fill the gaps in your eating plan,” Allyn Wergin, RDN, tells the Mayo Clinic. “Focus on incorporating whole foods, such as fruits, vegetables, whole grains, and low-fat dairy products. Try to combine carbohydrates, protein, and fat for long-lasting, satisfying snacks. Choose these options rather than packaged items high in calories, fat, and sodium, such as chips, candy, or cookies.”

💪🔥Body Booster: Don’t keep snacks in the house. If they're not there, you can’t eat them.

Nutrition & Diet

I'm a Coach and These 5 Foods Were Ruining My Health Until I Quit Them

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Copyright connieriet/Instagram
Alek Korab
By Alek KorabOct 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓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 wondered how small dietary changes could transform your health? Connie Riet, a mindfulness life coach and minimalist, shares her personal journey of rediscovering wholesome eating habits. Her story resonates with many who've strayed from nutritious diets only to find their way back to better health.

Connie Riet is a passionate mindfulness life coach and minimalist dedicated to helping individuals achieve greater peace, clarity, and fulfillment. Her experience as a certified life coach has equipped her with valuable insights into healthy living and personal growth. Raised on a small rural farm, Connie's journey back to wholesome eating offers practical wisdom for anyone looking to improve their health through diet.

"I always feel my very best, have high energy, and am sick far less often when I am eating healthy foods," Connie shares. "I grew up on a small rural farm where my mom cooked from scratch, and we had a large family garden that we ate from, and I really feel like I reaped the health benefits from being raised this way with wholesome, simple whole foods."

Ditch the Drive-Thru

Connie found that eliminating fast food made the quickest impact on her well-being. "Whenever I did eat fast food, there was a gurgle in my tummy. My tummy wanted to reject it, and I instantly became bloated, heavy, and gassy," she recalls in her post.

Connie noticed her skin became chalky, her hair lost its shine, and she never felt truly satisfied after a fast food meal. She explains, "The quality of fast food is not very good and lacks the nutritional substance that I would prefer. It's often not fresh, but instead packaged or frozen so that it can be prepared quickly."

How Fast Food Affects Your Body

Fast food can have a significant impact on your health. Dietitian Nancy Geib, RD, LDN, notes that while an occasional fast food meal isn't a big concern, making it a regular habit could have serious health repercussions. Fast food is often high in sodium, saturated fat, and refined carbohydrates, which can contribute to various health issues such as high blood pressure, cholesterol problems, digestive issues, and weight gain.

Identify the Unhealthiest Fast Food Options

According to the Cleveland Clinic, some of the most unhealthy fast food options include:

  1. Pizza: A single slice of pepperoni pizza contains about 680 milligrams of sodium, 12 grams of fat, and 300 calories.
  2. Burger and Fries: A double cheeseburger and large fries provide about 1,200 calories and up to 1,700 milligrams of sodium.
  3. Cold-Cut Combo: Processed deli meats are loaded with sodium and carcinogenic agents like nitrates.
  4. Hot Dog: A single hot dog contains over half of your daily recommended saturated fat intake and 33% of your sodium intake.
  5. Fried Chicken: One fried chicken breast can pack 500 calories, 34 grams of fat, and over 1,200 milligrams of sodium.

Make Healthier Fast Food Choices

It's possible to eat fast food without derailing your diet if you choose wisely. Opt for meals with lean proteins, vegetables, and fiber, and avoid anything supersized. "You can make an informed choice by doing research to find out the nutritional content of a particular fast food item," says Geib. "All of the major restaurants should have that information online or be able to hand it to you in the restaurant if you ask."

Skip the Processed Snacks

Overly processed foods like packaged cookies, crackers, protein bars, candy, chips, and cereal were next on Connie's list to eliminate. "As convenient as these snack items are, they tend to have a lot of preservatives so that they can keep their shelf life for months," Connie points out. She noticed retention of water and puffiness when consuming these foods.

The Impact of Processed Foods

Processed foods are often loaded with harmful additives, colors, and emulsifiers, high in sugar, saturated fat, and salt, but low in health-promoting vitamins and fiber. This can lead to serious health risks, including high blood pressure, heart disease, diabetes, obesity, and certain types of cancer. Fang Fang Zhang, PhD, from Tufts University, tells WebMD that these foods can also cause inflammation in the gut, leading to digestive issues.

Unhealthy Processed Food Options

Processed meats, sugary drinks, dairy-based desserts, and breakfast foods have the strongest links to early death, according to a 30-year study. Mingyang Song, ScD, from Harvard T.H. Chan School of Public Health, points out that the most notable associations were seen with meat, poultry, and seafood-based ready-to-eat products.

Choose Whole Foods for Better Health

"I find that simple whole foods that are recognizable are far more satisfying to me than processed foods. I like knowing the fuel that I'm putting in my body so that I can look and feel my best," Connie shares. Opt for fresh fruits, vegetables, whole grains, and lean proteins instead of processed snacks.

Ditch Sugary Drinks

Connie discovered that large portions of sugar negatively impacted her body. "I tend to gain weight rather quickly. I feel sluggish and I break out," she explains. Connie highlights the hidden dangers of sugary drinks: "There is typically a ton of added sugar in many drinks like soda, energy drinks, coffee drinks, and juice. Sugary drinks are empty calories without any nutritional value."

Understand the Impact of Sugary Drinks

Senior Dietitian Victoria Taylor from the British Heart Foundation explains that diets high in sugar are linked to obesity, which increases the risk of heart and circulatory diseases. Consuming sugary drinks regularly can contribute to weight gain, tooth decay, and elevated blood sugar levels.

Identify the Most Unhealthy Sugary Drink Options

Some of the worst offenders when it comes to sugary drinks include sodas, energy drinks, and even some fruit juices. According to Taylor, "many of them come with as much as nine or 10 teaspoons of sugar in a bottle or can."

Choose Healthier Drink Alternatives

The British Heart Foundation advises looking for drinks labeled 'no added sugar' or those containing less than 5g of sugar per 100ml. Additionally, opting for plain water, herbal teas, or milk can be better choices. "A daily 150ml glass of pure, unsweetened juice still counts as one of your 5-a-day," says Taylor, "but a piece of whole fruit is a better choice."

Avoid Hidden Sugars and Chemicals

Connie's most recent dietary change was eliminating store-bought condiments. After traveling abroad, where such items were less available, she discovered a simple salad dressing recipe of olive oil, vinegar, mustard, and seasonings. Upon returning home, she realized, "I didn't realize before how many chemicals and added sugars are in condiments, but the heavy flavor really overpowered the simplicity and taste of the food I was eating."

Beware of Excessive Sugar in Condiments

Many store-bought condiments, particularly those marketed as "sweet," contain surprisingly high amounts of added sugar. “Condiments like relish, ketchup, or BBQ sauce are full of sugar. For example, ketchup and sweet pickle relish have around 5 grams of sugar per 1 tablespoon serving. Skip the store-bought condiments and cook up this lower-sugar version of BBQ sauce,” advises National Kidney Foundation.

Watch Out for Artificial Additives

Some condiments may include artificial additives such as artificial colors, flavors, and preservatives. These chemicals have been linked to various health concerns, including allergies, hyperactivity, and potential long-term health risks.

Be Mindful of Sodium Content

Condiments, especially those containing soy sauce or other salty ingredients, can be high in sodium. Excessive sodium intake is associated with high blood pressure, heart disease, and stroke.

Choose Healthier Fats in Condiments

Some condiments, such as mayonnaise and certain salad dressings, may contain unhealthy fats. “Try to keep saturated fat at less than 10% of total daily calories. Monounsaturated fat — found in olive, peanut, and canola oils — is a healthier option than saturated fat. Nuts, fish, and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with healthy fats,” suggests the Mayo Clinic.

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Make Your Own Healthy Condiments

Now, Connie makes her own salad dressings, barbecue sauce, veggie dips, and sandwich spreads using simple, whole food ingredients. This allows her to control the ingredients and avoid hidden sugars and chemicals.

Reconsider Your Meat Intake

Seventeen years ago, Connie experimented with eliminating red and white meat for 30 days. "After the 30 days of not eating red or white meat, the layer of blubber was gone, so that was nice, but more than that, I noticed that my energy was way up and I didn't have that weighed down heavy feeling that I did have when I was eating meat," she shares.

Understand the Impact of Red Meat

While red meat can be a good source of protein, B vitamins, iron, and zinc, frequent consumption has been linked to increased risks of heart disease, certain cancers, and obesity. Registered dietitian Julia Zumpano, RD, LD, from Cleveland Clinic, warns, "Growing research has shown negative health impacts with frequent consumption of red meat, especially processed red meat."

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Identify Unhealthy Red Meat Options

Processed red meats, such as bacon, sausages, and deli meats, are particularly unhealthy due to their high levels of sodium, nitrates, and saturated fats. These can contribute to cardiovascular diseases and other health issues.

Choose Healthier Meat Alternatives

Experts from Cleveland Clinic recommend choosing leaner meats like chicken, turkey, and fish as healthier alternatives. Additionally, plant-based options like beans, lentils, and tofu are excellent sources of protein and other nutrients without the associated health risks of red meat.

Listen to Your Body and Make Individual Choices

Connie emphasizes that her choices may not suit everyone: "Not eating meat is definitely not for everybody. I'm actually the only person in my whole family who doesn't eat meat. Each person, individual, and their bodies will run better on different kinds of food, and I truly believe that each of us is our best judge when it comes to what foods really impact our overall wellbeing and our health and our energy and how we feel."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Embark on Your Own Health Journey

By sharing her personal journey, Connie encourages others to listen to their bodies and make dietary choices that support their individual health and well-being. As she puts it, "This began my thirst for knowledge about how food helped me feel and the effects it had on my overall health. I started to really listen into my body and eliminate certain types of food or certain foods and just kind of notice if it made a difference or an impact on how I was feeling." And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body

Melanie_Murphy17
Copyright Melanie Murphy/YouTube
Christopher Roback
By Christopher RobackOct 22, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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

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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.

Nutrition & Diet

What Happens to Your Body When You Stop Eating on the Go

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Ferozan Mast
By Ferozan MastJul 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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Eating on the go can’t be avoided at times—we live busy lives, and many cultures simply don’t support sitting down at a table three times a day. But if you do get a chance to sit down and really focus on your food, it may positively impact your health, weight, and mental wellness. Here are things that happen to your body when you stop eating on the go.

Better Digestion

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Eating on the go can cause stress. “If you are eating while overloaded with stimuli and under stress, your body doesn't know that it's supposed to be digesting,” Carolyn Denton, LN, tells the University of Minnesota Twin Cities. “As you dash out the door in the morning, toast in hand, or eat lunch in front of a computer screen, or when anxiously worrying about the day or experiencing negative emotions tied to a relationship, the message you are giving your body is ‘don't digest.’”

Less Overeating

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Eating without distraction lets you focus on intuitive eating and knowing instinctively when it’s time to stop. If you’re eating while watching TV or on the computer, those signals are harder to notice. Not eating on the go means less mindless snacking and overeating.

Better Relationship With Food

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Food is so much more enjoyable when you can sit down and relax. “Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating,” says Harvard T.H. Chan School of Public Health. “Pause periodically to engage these senses.”

Enjoying Food

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Food is meant to be enjoyed and appreciated. Your meals fuel you and can positively impact your health and happiness. By sitting down and enjoying your food without distraction, you can really focus on how it tastes and makes you feel.

Weight Loss

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Eating without distractions can affect how much you eat and help you lose weight. “When you sit down for a meal, you eat more leisurely, which helps you manage your portion size and avoid extra calories,” gastroenterologist Mustafa Al-Shammari, MD, tells Henry Ford Health. “You also tend to chew your food more thoroughly when sitting, which aids digestion.”

Hunger and Fullness Cues

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Sitting down and eating mindfully may impact your hunger and fullness cues. “Hunger isn’t the only thing that influences how much we eat during the day,” Howard E. LeWine, MD, says via Harvard Health. “Attention and memory also play roles. For example, after you start eating, it takes 20 minutes or so before the brain begins to start sending out ‘I’m full’ or ‘I’m not hungry anymore’ signals that turn off your appetite. If you are hurrying or not paying attention, it’s easy to take in many more calories than you need in 20 minutes.”

Nutritious Options

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Making good meal choices is easier when you aren’t running around flustered. “Keep healthy food choices, such as fruits and vegetables, readily available in cabinets, cupboards, and the refrigerator to encourage mindful, healthy eating habits,” says Utah State University.

Expressing Gratitude

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Not eating on the go can encourage a spiritual aspect to your meal times. “Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table,” says Harvard Health. “Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.”

Satisfaction After Eating

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Acknowledging how nice your meal was leads to less hunger and cravings. “The benefits of mindful eating include making healthier choices, slower rate of eating, awareness of portion sizes, eating less by listening to our bodies hunger and satiety cues, enjoying food more, and increased satisfaction after eating,” Christine McKinney, RD LDN CDE, tells Johns Hopkins. ‘These benefits will also improve glycemic control.”

Healthier Food Choices

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Focusing on your food can encourage better choices. “Mindful eating can reduce your daily calorie intake,” Dr. LeWine says. “By paying attention to what you are putting into your mouth, you are more likely to make healthier food choices. And you will enjoy meals and snacks more fully. That’s a pretty good three-fer!” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
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Leah Groth
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

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

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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

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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

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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

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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

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

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Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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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

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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

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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

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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

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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

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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

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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”

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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.

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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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

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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

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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

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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

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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

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“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

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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

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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

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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.”

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She Doesn’t Use Food As Comfort Any More

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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.

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