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Nutrition & Diet
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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.

13 Popular Drinks Ranked From Least to Most Harmful

Check your go-to drink's health impact now!

Leah Groth
By Leah GrothOct 22, 2024
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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Beautiful,Woman,With,Pink,Hair,Doll,Cup,Of,Coffee, drink, soda, milkshake, smoothie
Shutterstock
Leah Groth
By Leah GrothOct 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Nutrition & Diet

Is your go-to drink negatively impacting your health? You might be drinking fluids, thinking you are hydrating, when you are actually harming your body. The British Heart Foundation recently ranked 13 drinks, best to worst, and some of their findings might surprise you. Body Network’s Resident RDN, The Diet DivaTara Collingwood, also weighs in.

13. Water

Fit European woman relaxing and drinking water on seaside promenade after running and training outdoors in the evening, panorama, copy spaceShutterstock

Water is unsurprisingly the healthiest drink, “hydrating, inexpensive and sugar-free,” says the BHF. “Obviously, the BEST way to hydrate! No calories, pure and refreshing,” adds Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can add a squeeze of lemon, orange, lime, etc. to flavor it if you like.

12. Tea or Coffee Without Sugar

Stylish happy young woman wearing boyfriend jeans, white sneakers bright yellow sweatshirt.She holds coffee to go. portrait of smiling girl in sunglasses Street fashion conceptShutterstock

The next best option is tea or coffee without sugar. “Calorie-free and flavorful with a hit of caffeine for those who are looking for a pick me up,” says Collingwood. “Of course, you can also choose decaf versions of them as well,” she adds. A bonus? “Coffee and tea are also both a source of antioxidants.”

11. Sugar-Free Drinks

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

Sugar-free drinks, including sugar-free cola and sugar-free lemonade, are next on the list. “Calorie-free but have lots of flavor, sugar-free drinks can hydrate just the same as water, especially if they are caffeine-free,” says Collingwood.

10. Fruit Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

Fruit juice is the fourth healthiest drink. “100% fruit juices don’t have any added sugar and typically are a good source of various vitamins and minerals, especially Vitamin C,” says Collingwood. “You don’t need a large serving size to get the nutritional value. Just 4 to 8 ounces can provide a one-half-cup to one cup serving of fruit for the day. Fruit juice won’t have the fiber that whole fruit has, but it can still be part of a healthy diet to contribute a serving of fruit,” she explains.

9. Tea or Coffee with Sugar

Close up sugar cubes and cane in wooden spoon on the tableShutterstock

Number five is tea or coffee with sugar. “The added sugar contributes calories without a lot of nutritional value,” Collingwood says. “Just a teaspoon of sugar won’t add too much-added sugar, but be careful with fancy coffee drinks with pumps of syrup that can contribute a lot of added sugar very quickly.”

RELATED: 3 Truths I Tell My Patients About 16:8 Fasting as a Medical Professional

8. Fruit Juice with Added Sugar

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Fruit juice with added sugar is also an okay option. “You will still get the benefits of fruit juice from the vitamins, minerals, and antioxidants, but the added sugar contributes more calories, and it is not overly filling,” Collingwood says.

7. Squash with Added Sugar

Reading, UK - February 14 2019: Bottles of Robinson’s Fruit Squash on a supermarket shelf.Shutterstock

Squash, a non-alcoholic beverage with syrup used in beverage making with added sugar, is a so-so option. “This is not an American thing,” notes Collinwood. “With added sugar, it definitely will be high in calories and without a lot of nutritional value.”

6. Fizzy Drinks with Added Sugar

Soft drinksShutterstock

You might want to stay away from fizzy drinks with added sugar. Collingwood notes that they have “no nutritional value (or very little) with a lot of added sugar which contributes empty calories,” she says.

5. Tonic Water

Close-up of glass with cold beverage and ice cubes into which hand of bartender accurate pours fizzy drink from bottle. Cocktail making process.Shutterstock

Tonic water is not a great option. “Traditional tonic water has sugar and is similar to the fizzy drinks above,” says Collingwood. “No nutritional value and empty calories. Better to choose diet tonic for a calorie-free version.”

RELATED: I Achieve My Ideal Body With These 16 Simple Steps Anyone Can Follow

4. Cola with Sugar

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

Cola with sugar is another no-no for many of the same reasons: High in calories and low in nutritional value. “Better to choose ‘zero’ or diet version for calorie-free,” says Collingwood.

3. Energy Drink

Cairo, Egypt, October 1 2023: Crushed dented Red Bull energy drink, a brand of energy drinks created and owned by the Austrian company Red Bull GmbH, Its slogan, (Red Bull Gives You Wings), isolatedShutterstock

While energy drinks “vary quite a bit by brand,” if they have sugar, you should stay away. However, sugar-free drinks aren't great for you. “A source of a lot of caffeine, and many have B vitamins. Many brands make claims that the B Vitamins provide energy, but really the energy is ‘false energy’ coming from the large amount of caffeine,” says Collingwood.

2. Hot Chocolate or Coffee with Sugar and Whipped Cream

Woman with blanket warming her hands in mug of hot drink with whipped creamShutterstock

Hot chocolate or coffee drinks with lots of sugar or whipped cream should be avoided. “Very calorie dense with a lot of sugar and could also have a good deal of fat depending on the milk or cream used,” says Collingwood.

RELATED: 10 Weight Loss Mistakes Women Over 40 Need to Stop Making Now

1. Ice Cream Milkshakes

Frozen Blended Vanilla Milkshake with Ice Cream and SprinklesShutterstock

And last but not least, ice cream milkshakes should be avoided. “Extremely calorie dense from the sugar and fat in the ice cream without a lot of nutritional value,” says Collingwood. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

13 Popular Drinks Ranked From Least to Most Harmful

Beautiful,Woman,With,Pink,Hair,Doll,Cup,Of,Coffee, drink, soda, milkshake, smoothie
Shutterstock
Leah Groth
By Leah GrothOct 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Is your go-to drink negatively impacting your health? You might be drinking fluids, thinking you are hydrating, when you are actually harming your body. The British Heart Foundation recently ranked 13 drinks, best to worst, and some of their findings might surprise you. Body Network’s Resident RDN, The Diet DivaTara Collingwood, also weighs in.

13. Water

Fit European woman relaxing and drinking water on seaside promenade after running and training outdoors in the evening, panorama, copy spaceShutterstock

Water is unsurprisingly the healthiest drink, “hydrating, inexpensive and sugar-free,” says the BHF. “Obviously, the BEST way to hydrate! No calories, pure and refreshing,” adds Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “You can add a squeeze of lemon, orange, lime, etc. to flavor it if you like.

12. Tea or Coffee Without Sugar

Stylish happy young woman wearing boyfriend jeans, white sneakers bright yellow sweatshirt.She holds coffee to go. portrait of smiling girl in sunglasses Street fashion conceptShutterstock

The next best option is tea or coffee without sugar. “Calorie-free and flavorful with a hit of caffeine for those who are looking for a pick me up,” says Collingwood. “Of course, you can also choose decaf versions of them as well,” she adds. A bonus? “Coffee and tea are also both a source of antioxidants.”

11. Sugar-Free Drinks

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

Sugar-free drinks, including sugar-free cola and sugar-free lemonade, are next on the list. “Calorie-free but have lots of flavor, sugar-free drinks can hydrate just the same as water, especially if they are caffeine-free,” says Collingwood.

10. Fruit Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

Fruit juice is the fourth healthiest drink. “100% fruit juices don’t have any added sugar and typically are a good source of various vitamins and minerals, especially Vitamin C,” says Collingwood. “You don’t need a large serving size to get the nutritional value. Just 4 to 8 ounces can provide a one-half-cup to one cup serving of fruit for the day. Fruit juice won’t have the fiber that whole fruit has, but it can still be part of a healthy diet to contribute a serving of fruit,” she explains.

9. Tea or Coffee with Sugar

Close up sugar cubes and cane in wooden spoon on the tableShutterstock

Number five is tea or coffee with sugar. “The added sugar contributes calories without a lot of nutritional value,” Collingwood says. “Just a teaspoon of sugar won’t add too much-added sugar, but be careful with fancy coffee drinks with pumps of syrup that can contribute a lot of added sugar very quickly.”

RELATED: 3 Truths I Tell My Patients About 16:8 Fasting as a Medical Professional

8. Fruit Juice with Added Sugar

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Fruit juice with added sugar is also an okay option. “You will still get the benefits of fruit juice from the vitamins, minerals, and antioxidants, but the added sugar contributes more calories, and it is not overly filling,” Collingwood says.

7. Squash with Added Sugar

Reading, UK - February 14 2019: Bottles of Robinson’s Fruit Squash on a supermarket shelf.Shutterstock

Squash, a non-alcoholic beverage with syrup used in beverage making with added sugar, is a so-so option. “This is not an American thing,” notes Collinwood. “With added sugar, it definitely will be high in calories and without a lot of nutritional value.”

6. Fizzy Drinks with Added Sugar

Soft drinksShutterstock

You might want to stay away from fizzy drinks with added sugar. Collingwood notes that they have “no nutritional value (or very little) with a lot of added sugar which contributes empty calories,” she says.

5. Tonic Water

Close-up of glass with cold beverage and ice cubes into which hand of bartender accurate pours fizzy drink from bottle. Cocktail making process.Shutterstock

Tonic water is not a great option. “Traditional tonic water has sugar and is similar to the fizzy drinks above,” says Collingwood. “No nutritional value and empty calories. Better to choose diet tonic for a calorie-free version.”

RELATED: I Achieve My Ideal Body With These 16 Simple Steps Anyone Can Follow

4. Cola with Sugar

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

Cola with sugar is another no-no for many of the same reasons: High in calories and low in nutritional value. “Better to choose ‘zero’ or diet version for calorie-free,” says Collingwood.

3. Energy Drink

Cairo, Egypt, October 1 2023: Crushed dented Red Bull energy drink, a brand of energy drinks created and owned by the Austrian company Red Bull GmbH, Its slogan, (Red Bull Gives You Wings), isolatedShutterstock

While energy drinks “vary quite a bit by brand,” if they have sugar, you should stay away. However, sugar-free drinks aren't great for you. “A source of a lot of caffeine, and many have B vitamins. Many brands make claims that the B Vitamins provide energy, but really the energy is ‘false energy’ coming from the large amount of caffeine,” says Collingwood.

2. Hot Chocolate or Coffee with Sugar and Whipped Cream

Woman with blanket warming her hands in mug of hot drink with whipped creamShutterstock

Hot chocolate or coffee drinks with lots of sugar or whipped cream should be avoided. “Very calorie dense with a lot of sugar and could also have a good deal of fat depending on the milk or cream used,” says Collingwood.

RELATED: 10 Weight Loss Mistakes Women Over 40 Need to Stop Making Now

1. Ice Cream Milkshakes

Frozen Blended Vanilla Milkshake with Ice Cream and SprinklesShutterstock

And last but not least, ice cream milkshakes should be avoided. “Extremely calorie dense from the sugar and fat in the ice cream without a lot of nutritional value,” says Collingwood. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

7 Foods You Should Never Eat, According to a Nutrition Expert

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Copyright Dr. Eric Berg DC/YouTube/Shutterstock
Alek Korab
By Alek KorabSep 24, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

We all want to eat healthier, but sometimes, the foods we think are good for us can actually be harmful. Dr. Eric Berg, DC, a 59-year-old nutrition expert, discusses the truth about getting healthy and losing weight in his popular video. As the director of Dr. Berg's Nutritionals and a best-selling Amazon author, Dr. Berg specializes in Healthy Ketosis and Intermittent Fasting. With his wealth of knowledge, he's identified seven common foods that you should avoid to optimize your health and well-being.

1. Orange Juice: Not as Healthy as You Think

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Orange juice might shock you," says Dr. Berg in his video. "They pasteurize it, destroying much of its nutritional value. It's essentially sugar water that spikes your blood sugar." Dr. Berg explains that the heating process kills enzymes and nutrients, leaving you with little benefit.

Body Network’s Resident RDN, Tara Collingwood, agrees. “Whole fruit is much better than juice because you get the fiber to keep you full longer,” she says.

2. Soy Protein Isolates: A Hidden Danger

Many vegetarian products and protein shakes contain soy protein isolates. However, Dr. Berg warns in his video, "This is really not a natural food for humans. It's not fermented, doesn't do well in our bodies, and actually irritates the liver."

While soy protein is often praised for its health benefits, there are some concerns about its potential negative effects. According to Harvard Health, some soy products contain estrogen-like chemicals that could have adverse effects. Specifically, soy isoflavones, which are compounds found in soy, have estrogen-like properties that can bind to estrogen receptors in the body. This has led to concerns about potential disruptions to natural hormone levels.

3. High Fructose Corn Syrup: The Sneaky Sugar

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Found in sodas, drinks, and even salad dressings, high fructose corn syrup is a filler you should avoid. Dr. Berg identifies this as a "given" in the list of foods to never eat.

"High fructose corn syrup has crept into more of our foods over the last few decades. Compared with regular sugar, it’s cheaper and sweeter, and is more quickly absorbed into your body. But eating too much high fructose corn syrup can lead to insulin resistance, obesity, Type 2 diabetes and high blood pressure," warns Cleveland Clinic.

RELATED:The One Workout Worth Doing Daily to Lose Belly Fat

4. Commercial Meats with Nitrates: A Cancer Risk

Fried bacon slices, closeupShutterstock

"When you buy bacon or sausage or meats, make sure it's nitrate-free," advises Dr. Berg in his video. He points out that studies have linked nitrates to cancer. Opt for grass-fed, paleo, and hormone-free options instead.

"Nitrates and nitrites prevent bacterial growth and give deli meat its distinctive color and flavor. But there’s a downside. Nitrates convert to nitrites, and when nitrites interact with protein, that creates compounds called nitrosamines—which may cause cancer,” says Consumer Reports.

5. Commercial Milk: Hormones in Your Glass

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Dr. Berg in his video recommends choosing organic or at least hormone-free milk. He explains, "There's a little hormone called RBST, which has some negative effects on the body."

According to the Harvard Gazette, there are concerns about the presence of hormones in commercial milk. Specifically, cow’s milk contains significant amounts of female sex hormones, such as estrogen, which have been linked to hormone-dependent cancers like those of the testes, prostate, and breast.

6. TV Dinners: A Nutritional Nightmare

ready to eat spicy chicken sauce spaghetti in a plastic box.Shutterstock

"TV dinners and pot pies are very low-quality food," says Dr. Berg in his video. He warns that combining protein, starch, and dessert in one meal can cause a massive insulin spike.

According to the BBC, TV dinners often contain high levels of sodium, sugar, and additives, which can contribute to health issues such as obesity, heart disease, and other chronic conditions. Additionally, ultra-processed foods, which include many TV dinners, have been linked to an increased risk of cancer, diabetes, and strokes.

RELATED:5 Tips to Keep Weight Off After the GLP-1 Shots

7. Imported Fruit: Potential Pesticide Problems

farmers spraying pesticides in strawberry garden - Location: Brazlândia-DF/BrazilShutterstock

Dr. Berg in his video cautions against fruit from certain countries. "There's a chance they might use DDT, which is banned in America but still sold to other countries," he explains. This exposure can be particularly harmful to children.

"Of the 100 individual fruit or vegetable samples in our analysis with the highest pesticide risk levels, 65 were imported. Most of those – 52 – came from Mexico, and the majority involved strawberries (usually frozen) or green beans (nearly all contaminated with acephate, the pesticide that's prohibited for use on green beans headed to the US)," The Guardian, reported based on a comprehensive pesticide analysis conducted by Consumer Reports.

By avoiding these seven foods, you can take a significant step towards improving your overall health and nutrition. Remember, being informed about what you eat is the first step to a healthier you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

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Leah Groth
By Leah GrothSep 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you on a keto diet but aren’t sure what you can drink while you are fasting? Eric Berg, DC, is a doctor and chiropractor who specializes in keto and intermittent fasting. He regularly shares videos on how to lose weight with time-restricted eating and has amassed a whopping 12.1 million YouTube subscribers. In a viral video, he discusses “the non-acceptable and acceptable liquids during intermittent fasting,” which he calls a “very important topic because so many people make mistakes when they're fasting.”

What Is a “True” Fast

“A true fast is really not eating anything except drinking water,” he says. “The problem with that is the majority of the population has a lot less stored nutrients than we had even 20 years ago. So you're going to experience all sorts of side effects and problems if you don't enhance your fasting with certain nutrients.”

What Happens When You Break a Fast

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“The benefits of fasting can get nullified with anything that spikes insulin. So the whole goal of doing fasting is to lower your insulin as low as possible,” he says. “When you consume pure fat, okay, you don't trigger insulin. When you consume fiber, which is a carbohydrate, you're not going to trigger insulin. Your body is going to go after that fat as its primary calories before it taps into your own body fat. So even though you're in ketosis, the ketones are coming from the dietary fat, not your own fat. This is why you may not be losing weight,” he says. However, if you consume pure fat during a fast, “it's not gonna increase insulin, it's not gonna bump you outta ketosis, but it's just gonna stop your weight loss.”

Water

Girl drinking water from bottle in forrestShutterstock

Number one, water. “Of course, there's good water, and there's bad water. Tap water is just filled with chemicals. So if you need to get a filter, get one and start using it because there are plastics, there are chemicals, there are hormones in the water supply, not to mention the toxic chemicals that they use to kill off germs and things in the city water. So just get a filter,” he suggests. “Spring water is the best you can do. Bottled water. Pellegrino is a bit expensive, but it has all the minerals, and it's naturally carbonated.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

Apple Cider Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

You can also add apple cider vinegar to water. “ACV vinegar will greatly help your blood sugars. It's an acid so it's going to help your digestion. So you're gonna just digest better. And even though you drink it when you're not eating, it's still gonna help your digestion,” he says. He recommends adding a tablespoon in water a few times a day.

Lemon Juice

Bunches of fresh yellow ripe lemons on lemon tree branches in Italian gardenShutterstock

Next up, lemon juice. “Lemon juice has citrates, which help inhibit oxalates. So it decreases the risk of getting a kidney stone. Lemon juice does have vitamin C, but only if it's a fresh lemon. If it's in a lemon concentrate, it's pasteurized. It's not going to have pretty much any vitamin C at all. So the goal is not to drink it for vitamin C. The goal is to drink it to help prevent kidney stones by inhibiting oxalates. And it's also good for other things too. It helps the liver, it helps the gallbladder and it also has certain phytonutrients that help in other ways.”

Diet Sodas

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Diet sodas are a “big fat no,” he says. “The artificial sweeteners, especially aspartame, affects your microbiome and that can indirectly affect your insulin levels and create insulin resistance and that can actually cause you to put on weight.”

Diet Sodas Made with Stevia

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

However, diet sodas made with stevia, “that's a whole different story. Totally fine,” he says. Monk fruit is another good sweetener as well.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

Black Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

Next up, coffee. “If you're just doing black coffee, it's not going to hurt you at all. So that would be a yes on the list. The only point I'm gonna bring up is caffeine. If you're drinking a lot of coffee throughout the day, you're gonna be consuming a lot of caffeine and that can inhibit your sleep cycles, which will then increase cortisol and that will slow down your weight loss. So I would recommend only doing one cup in the morning if possible. That's what I do. And my cup is actually pretty small. Of course the coffee is strong, but it's a very small cup. I would definitely spend a little bit more money and get organic because out of all the things that are sprayed with pesticides, coffee beans are at the top of the list.

Bulletproof Coffee

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

Next up is Bulletproof coffee, which has butter or MCT oil added. “This brings up the point that I talked about in the beginning: It's not going to bump you out of ketosis; it's going to bump you out of losing weight if you have a slow metabolism,” he says. “But I do recommend Bulletproof Coffee in the very beginning while you start this program because it's gonna allow you to do longer fasting and it has other benefits for your cognitive ability because MCT oil and even butter will help you generate ketones for your brain and it's going to help you with memory and focus and concentration.

Coffee with Half-and-Half or Cream

Two,Women,Discussing,Business,Projects,In,A,Cafe,coffee,teaShutterstock

“Now what about half and half versus cream?” he asks. “Half and half is half milk and half cream. And then you have whole cream or whipping cream. Now half and half has maybe 1.6 grams of carbs. So I mean, it's pretty small, but it has some in two tablespoons, whereas whole cream has zero carbs. So I would always recommend doing the whole cream in your coffee versus the half and half,” he says.

Coffee with Non-Dairy Creamer

Pouring Cream into a Cup of CoffeeShutterstock

Next up, coffee with non-dairy creamers. “Those things are filled with chemicals, so I would avoid those at all costs,” he says.

Tea

Japanese green teaShutterstock

Next, tea. “Green tea is very good to consume when you're fasting. There are certain phytonutrients in tea, even if you heat the tea that will help your metabolism, that will speed things up, that have antioxidant properties that have other phytonutrients that fight cancer, that have phytonutrients that support blood sugars, and the list goes on and on and on. I highly recommend consuming some type of herbal tea. Green tea is one of them. There's many others on a keto plan, but just one point about that is that these teas sometimes have caffeine. So take that in consideration because that can start affecting your sleep, especially if you're sensitive.”

RELATED:I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body

Coconut Water

Glass with fresh coconut water and coconuts on the table.Shutterstock

Next, coconut water, which has between 11 to 16 grams of sugar, he points out. “So you definitely want to avoid coconut water. Some people drink it for hydration thinking it's a great electrolyte drink, but it comes with a package, it comes with a lot of sugar. And anytime you eat sugar or when you're fasting, you nullify your results for a good amount of time.

Coconut Milk

Bottle of tasty fresh coconut milk on blue grunge backgroundShutterstock

“Coconut milk also has some carbs, but it really depends on the type of coconut milk,” he says. “The coconut milk from brand name Silk actually has one gram of carbs, so that may be okay. So coconut water is a no, coconut milk could be a maybe.”

Pre-Workout Powder

Portrait photo of impressed shocked woman bob brown hair wear 3d glasses specs poued lips drink soda nice film isolated on yellow color backgroundShutterstock

The next drink is “pre-workout powders that you would put in your drink, like branch chain amino acids,” he said. “Not good at all.” Why? “This protein is not a complete protein, it is just amino acids.” You don't want them while you're fasting, as they will “definitely bump you out of ketosis,” he says. “It will bump you out of fat burning.”

Alcohol

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

What about alcohol? “You've probably heard of types of alcohol that are so-called keto friendly. They have no carbs in them. Here's the problem. The alcohol itself really toxifies your liver, which is gonna affect your fasting results and your ability to lose weight and your autophagy. It's not a good idea in any amounts,” he says.

Milk

milk pouring from bottle into glass on old wooden tableShutterstock

Is milk keto friendly? “That would be a big fat, no, because one cup has 12 grams of carbs and zero fiber,” he says.

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

Electrolytes

Orange fizzy powder and water glass with copy space. Healthy supplement.Shutterstock

Another drink he approves of? Electrolytes, “if it doesn't have any added sugar, if it's sweetened with stevia or monk fruit, totally fine,” he says. “Electrolytes are essential when you're fasting. So are other nutrients like B vitamins and vitamin D and Omega-3 fatty acids because the last thing you want to have happen is run out of these nutrients when you're fasting and get dizzy or faint or feel weak.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods to Ditch for Fat Loss, Says Weight Loss Coach

Depressed and sad young woman in kitchen
Shutterstock/Jiri Miklo
Leah Groth
By Leah GrothJun 12, 2024
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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Gerard Hall (@ghallfitness) is a transformation coach and social media influencer who shares content surrounding health and wellness. One of his main goals is to help people get into the best shape of their lives – mentally, physically, and emotionally. In one of his many viral videos, he gets real about dieting, listing five foods you should ditch ASAP if you are trying to lose weight and burn fat. “Everyday foods you should avoid if you want to lose fat,” he says at the start of the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his suggestions.

1. French Fries

@ghallfitness

5 Foods to AVOID if you want to Lose Fat 🍟 #fatloss #weightloss #health #diet #nutrition #calories #fyp #trending

“Number one french fries,” says Gerard. “This shit wreaks havoc on your waistline. This McDonald’s fries has 500 calories. You would have to jog for a whole hour to burn that shit off. I personally recommend you just eat baked potatoes instead.” Collingwood agrees. “French fries are very high in calories and are actually not very filling,” she says. “If you’re dipping them into ketchup or Ranch then you’re adding even more empty calories from sugar and also a dose of sodium. Plus French fries are very addictive and difficult to control portion control!”

Coke

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“Number two, Coke,” says Gerard. “One can of Coke has 10 teaspoons of sugar, which makes it highly addictive. Drink water or switch to Diet Coke instead and no, the Diet Coke won't kill you.”

Collingwood “absolutely agrees” that regular sodas have no place in a weight loss diet. “It is pure sugar that doesn’t provide any satiety. I agree with water, flavored water, seltzer, and even diet soda.”

Related: The Biggest Weight Loss Mistake I Made, and What I Did Instead to Lose 60 Pounds

Fruit Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

Number three? “Fruit juice sounds healthy, but again, way too much sugar,” says Gerard. “Juicing removes a lot of fiber and nutrients. You are far better off just eating the fruit instead.”

Again, Collingwood agrees. “Whole fruit is much better than juice because you get the fiber to keep you full longer,” she says.

Candy Bars

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

“Number four, candy bars,” he says. “High in sugar, low in nutrients. Your body doesn't recognize this as food leaving you hungry for more and more,” he points out. “Just eat like a damn adult.” Candy is indeed empty calories, “but at the same time I am a fan of a little square or two of chocolate to take care of a sugar craving when I want a sweet treat,” says Collingwood. “Full sized candy bars have now become king sized as the norm, so stay away from that large size and just go with the smaller piece or two.”

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

Coffee

Aerial view of various coffeeShutterstock

And, lastly, coffee. “Now if you drink it black, you're good, but if you're adding loads of sugar and cream, then you're going to have problems, especially if you're smashing four to five cups a day.” Collingwood notes that coffee is false energy “and it is dangerous to increase caffeine intake to try to prevent hunger,” she says. “Plus when you add the sugary syrups, cream, whipped cream, and more you can have as many calories as a small meal! One or two cups of coffee and adding low fat milk and using sugar free sweeteners can definitely fit into a reduced calorie diet and the milk provides nutritional value.”

💪🔥Body Booster: An easy way to blast fat is by making little tweaks to your diet. For example, eliminating sugary drinks, candy bars, or super fatty food.

Nutrition & Diet

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Dr_Erik_Richardson1
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

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

High-Calorie Coffee Drinks: The Hidden Calorie Trap

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

Pizza: The Perfect Storm of Calories

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

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

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

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

Beer: The Belly Builder

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

Pastries: The Breakfast Trap

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

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

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

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

Candy Bars: The Concentrated Calorie Bomb

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

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

White Bread: The Sugar in Disguise

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

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

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

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

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

French fries or potato chips with sour cream and ketchupShutterstock

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

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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