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

Dr. James O'Donovan tells all about fasting, including what to eat and the pros-slash-cons.

Leah Groth
By Leah GrothOct 21, 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 Christopher Roback
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Leah Groth
By Leah GrothOct 21, 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 Christopher Roback
Nutrition & Diet

Are you considering trying intermittent fasting to lose weight? Doctor James O'Donovan, MBBS, specializes in aging and regularly shares videos on promoting longevity. In one of his viral videos, he discusses a popular weight loss method, 16:8 intermittent fasting, going over everything you need to know about the trending eating style.

What Is Intermittent Fasting?

“Intermittent fasting is when you alternate between periods of eating and fasting. This type of eating is often described as ‘patterns’ or ‘cycles’ of fasting,” he writes in the caption of the clip. “Intermittent fasting isn't about starving yourself — it's about cutting way back on calories for short time periods. The belief is that your body becomes satisfied with smaller portions while also reducing cravings for unhealthy snack foods. That is, as long as you maintain a healthy diet while trying it all out.”

16:8 Fast for 16 Hours and Feast for 8

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

16:8 Intermittent fasting is “a popular type of intermittent fasting that involves fasting for 16 hours and an 8-hour eating window,” he writes. He goes on to explain what it is, “what time windows you might want to choose for your fast, food groups to consider, and benefits and drawbacks of intermittent fasting.”

It’s Not About What You Eat, But When You Eat

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

“Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits - for example, for losing weight and for better control of diabetes,” he says.

More Details About Intermittent Fasting

MALE HANDS HOLDING KNIFE AND FORK AND A CLOCK AS A FOOD PLATE ON YELLOW BACKGROUND. INTERMITTENT FASTING, KETOGENIC DIET, WEIGHT LOSS AND SLIMMING DIETS CONCEPT. HEALTHY LIFESTYLE. TOP VIEW.Shutterstock

“Intermittent fasting involves limiting your daily food intake to a certain window of time. Now, one of the most popular types of intermittent fasting is a diet that's called the 16 eight intermittent fasting diet,” he continues. “Essentially, this involves limiting your intake of food and drinks, which contain calories, to a set window of eight hours a day. Now, for the remaining 16 hours, you abstain from food and drink. However, you are still allowed to drink water and other non-calorie beverages, such as plain coffee or tea. Importantly, you can repeat this cycle as frequently as you like, from just once or twice a week to every day, and it will all depend on your personal preference as well as what fits in with your lifestyle.”

It’s Easy to Follow and Is Less Restrictive Than Other Diets

Waist-up photo of slim young woman smiling while cutting cucumber on wooden boardShutterstock

“While other diets often set out strict draws, 16 eight, intermittent fasting is easy to follow, and it might provide measurable results with minimal disruption to your diet,” he notes. “It's generally considered less restrictive and more flexible than many other diets, and it works well with most lifestyles.”

RELATED: I’m 70 but Look 40 Thanks to These 7 At-Home Exercises

Choose a Time Window That Works for You

Attractive sport woman in sportswear use smart watch outdoors at urban environmentShutterstock

It’s key to choose a time window that works for you. “You should begin by picking an eight-hour window and limiting your food intake to that time span. Now, this is obviously going to depend on your lifestyle, but some popular eight-hour time windows to eat are from 7:00 AM to 3:00 PM, 9:00 AM to 5:00 PM, 12:00 PM to 8:00 PM, as well as 2:00 PM to 10:00 PM,” he says. “Basically, what I'm trying to convey by this is that there is no one fixed way to do things. The best thing to do is that when you're starting out, try to experiment and pick the timeframe that best fits your schedule.” He also recommends setting a timer for the start and stop times of your feast period.

Eat Nutritious Whole Foods

Beautiful woman harvesting apples, eating themShutterstock

“Now we've discussed the time window. Let's just discuss some of the food and meal plans now to maximize the potential health benefits of any diet,” he continues. “It's important to stick to nutritious whole foods and beverages during your eating period. Filling up on nutrient-rich foods will basically help you round out your diet and support a healthy weight. Trying to balance each meal with a variety of whole foods can include things like fruits, such as apples, bananas, berries, oranges, pears, or tomatoes, and vegetables, so things like broccoli, brussels sprouts, cauliflower, cucumbers, and leafy greens. Things like spinach and kale, as well as whole grains, are really important.”

He also recommends barley, buckwheat, quinoa, rice, and oats, healthy fats like olive oil and avocados, and protein sources, including eggs, fish, meat, poultry, nuts, and seeds.

And Stick to Zero Calorie Drinks

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

He also tackles the topic of beverages. “In terms of drinking, I would just encourage you to drink water and avoid any calorie beverages,” he says. “These are things like pops and sodas. I would just stay very clear of those.”

Avoid Ultra Processed Foods

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).Shutterstock

“It's important also to avoid ultra-processed foods, things like packaged snacks, deep fried items, sugary drinks, and most frozen meals,” he continues. “These foods are often full of bad sugars and preservatives, which are going to spike your blood sugars quickly, and they're going to make you feel more hungry. And ultra-processed foods have actually been linked with a whole host of negative health outcomes, so things like type two diabetes, high blood pressure, certain cancers, and even dementia.”

RELATED: I Lost 90 Pounds in 3 Years Without Giving Up My Favorite Foods

Here Are the Potential Benefits

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

He goes on to discuss the potential benefits of this diet. “The first potential benefit of restricting your eating window to a few hours a day is that you can cut your calorie intake over the course of the day, which may, in turn, contribute to weight loss. For example, one review of the scientific literature on intermittent fasting found that it's in 11 of the 13 studies on intermittent fasting. It was reported there was statistically significant weight loss in participants,” he says. Another benefit? Improving blood sugar.

“Intermittent fasting has been shown to reduce fasting insulin and blood sugar levels, potentially decreasing your risk of diabetes. Now, if you've got type two diabetes, intermittent fasting might be an effective intervention, but you should speak to your own doctor before embarking on this diet to see if it will work for you.”

Here Are the Potential Drawbacks

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

He also discusses potential drawbacks. “The first thing to state is that it's important that if you decide to embark on this type of fasting, that you do it gradually and you consider stopping or consulting your doctor if you've got any concerns or you experience any negative symptoms,” he says. “One of the other downsides is the potential for overeating as well as potential weight gain. That's because restricting your intake to just eight hours a day may cause some people to eat more than usual during the eating periods in an attempt to make up for the hours spent fasting. Now, this may lead to weight gain, digestive problems, and unhealthy eating habits.”

He adds that some people experience short-term physical symptoms. “These include things like hunger, weakness, and fatigue, although these often subside once you get into a routine,” he says.

Fasting Doesn’t Necessarily Lead to Weight Loss

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“Now, interestingly, current research doesn't suggest that intermittent fasting leads to any more weight loss than typical diets that recommend overall calorie restriction. Both eating patterns may lead to moderate weight loss. Now, suppose weight loss is your primary goal. In that case, you might prefer to lower your calorie intake instead of fasting intermittently to prevent the overeating that can occur when restricting intake to certain time windows,” he says.

RELATED: I Wore a 25-Pound Vest for a Year and These 7 Things Happened

Here Are His Top Tips

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

He goes on to reveal his top intermittent fasting tips. “If you do want to start this, you should start with just one to two days a week and see if it works for you,” he says. “You should try different timings to see which fits your lifestyle. If you've got a long-term health condition, you should first consult your doctors to discuss whether or not this is the right type of dieting for you. This is important if you're taking any medications if you've got diabetes, low blood pressure, or a history of disordered eating. It's also important not to view 16-8 intermittent fasting as a substitute for eating a balanced diet rich in whole foods. And similarly, intermittent fasting is discouraged if you're trying to conceive your pregnant or your breastfeeding.” 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

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

If,(intermittent,Fasting),16,And,8,Diet,Rule,And,Weight
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Leah Groth
By Leah GrothOct 21, 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
✓Fact-Checked

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

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

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

Are you considering trying intermittent fasting to lose weight? Doctor James O'Donovan, MBBS, specializes in aging and regularly shares videos on promoting longevity. In one of his viral videos, he discusses a popular weight loss method, 16:8 intermittent fasting, going over everything you need to know about the trending eating style.

What Is Intermittent Fasting?

“Intermittent fasting is when you alternate between periods of eating and fasting. This type of eating is often described as ‘patterns’ or ‘cycles’ of fasting,” he writes in the caption of the clip. “Intermittent fasting isn't about starving yourself — it's about cutting way back on calories for short time periods. The belief is that your body becomes satisfied with smaller portions while also reducing cravings for unhealthy snack foods. That is, as long as you maintain a healthy diet while trying it all out.”

16:8 Fast for 16 Hours and Feast for 8

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

16:8 Intermittent fasting is “a popular type of intermittent fasting that involves fasting for 16 hours and an 8-hour eating window,” he writes. He goes on to explain what it is, “what time windows you might want to choose for your fast, food groups to consider, and benefits and drawbacks of intermittent fasting.”

It’s Not About What You Eat, But When You Eat

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

“Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits - for example, for losing weight and for better control of diabetes,” he says.

More Details About Intermittent Fasting

MALE HANDS HOLDING KNIFE AND FORK AND A CLOCK AS A FOOD PLATE ON YELLOW BACKGROUND. INTERMITTENT FASTING, KETOGENIC DIET, WEIGHT LOSS AND SLIMMING DIETS CONCEPT. HEALTHY LIFESTYLE. TOP VIEW.Shutterstock

“Intermittent fasting involves limiting your daily food intake to a certain window of time. Now, one of the most popular types of intermittent fasting is a diet that's called the 16 eight intermittent fasting diet,” he continues. “Essentially, this involves limiting your intake of food and drinks, which contain calories, to a set window of eight hours a day. Now, for the remaining 16 hours, you abstain from food and drink. However, you are still allowed to drink water and other non-calorie beverages, such as plain coffee or tea. Importantly, you can repeat this cycle as frequently as you like, from just once or twice a week to every day, and it will all depend on your personal preference as well as what fits in with your lifestyle.”

It’s Easy to Follow and Is Less Restrictive Than Other Diets

Waist-up photo of slim young woman smiling while cutting cucumber on wooden boardShutterstock

“While other diets often set out strict draws, 16 eight, intermittent fasting is easy to follow, and it might provide measurable results with minimal disruption to your diet,” he notes. “It's generally considered less restrictive and more flexible than many other diets, and it works well with most lifestyles.”

RELATED: I’m 70 but Look 40 Thanks to These 7 At-Home Exercises

Choose a Time Window That Works for You

Attractive sport woman in sportswear use smart watch outdoors at urban environmentShutterstock

It’s key to choose a time window that works for you. “You should begin by picking an eight-hour window and limiting your food intake to that time span. Now, this is obviously going to depend on your lifestyle, but some popular eight-hour time windows to eat are from 7:00 AM to 3:00 PM, 9:00 AM to 5:00 PM, 12:00 PM to 8:00 PM, as well as 2:00 PM to 10:00 PM,” he says. “Basically, what I'm trying to convey by this is that there is no one fixed way to do things. The best thing to do is that when you're starting out, try to experiment and pick the timeframe that best fits your schedule.” He also recommends setting a timer for the start and stop times of your feast period.

Eat Nutritious Whole Foods

Beautiful woman harvesting apples, eating themShutterstock

“Now we've discussed the time window. Let's just discuss some of the food and meal plans now to maximize the potential health benefits of any diet,” he continues. “It's important to stick to nutritious whole foods and beverages during your eating period. Filling up on nutrient-rich foods will basically help you round out your diet and support a healthy weight. Trying to balance each meal with a variety of whole foods can include things like fruits, such as apples, bananas, berries, oranges, pears, or tomatoes, and vegetables, so things like broccoli, brussels sprouts, cauliflower, cucumbers, and leafy greens. Things like spinach and kale, as well as whole grains, are really important.”

He also recommends barley, buckwheat, quinoa, rice, and oats, healthy fats like olive oil and avocados, and protein sources, including eggs, fish, meat, poultry, nuts, and seeds.

And Stick to Zero Calorie Drinks

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

He also tackles the topic of beverages. “In terms of drinking, I would just encourage you to drink water and avoid any calorie beverages,” he says. “These are things like pops and sodas. I would just stay very clear of those.”

Avoid Ultra Processed Foods

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).Shutterstock

“It's important also to avoid ultra-processed foods, things like packaged snacks, deep fried items, sugary drinks, and most frozen meals,” he continues. “These foods are often full of bad sugars and preservatives, which are going to spike your blood sugars quickly, and they're going to make you feel more hungry. And ultra-processed foods have actually been linked with a whole host of negative health outcomes, so things like type two diabetes, high blood pressure, certain cancers, and even dementia.”

RELATED: I Lost 90 Pounds in 3 Years Without Giving Up My Favorite Foods

Here Are the Potential Benefits

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

He goes on to discuss the potential benefits of this diet. “The first potential benefit of restricting your eating window to a few hours a day is that you can cut your calorie intake over the course of the day, which may, in turn, contribute to weight loss. For example, one review of the scientific literature on intermittent fasting found that it's in 11 of the 13 studies on intermittent fasting. It was reported there was statistically significant weight loss in participants,” he says. Another benefit? Improving blood sugar.

“Intermittent fasting has been shown to reduce fasting insulin and blood sugar levels, potentially decreasing your risk of diabetes. Now, if you've got type two diabetes, intermittent fasting might be an effective intervention, but you should speak to your own doctor before embarking on this diet to see if it will work for you.”

Here Are the Potential Drawbacks

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

He also discusses potential drawbacks. “The first thing to state is that it's important that if you decide to embark on this type of fasting, that you do it gradually and you consider stopping or consulting your doctor if you've got any concerns or you experience any negative symptoms,” he says. “One of the other downsides is the potential for overeating as well as potential weight gain. That's because restricting your intake to just eight hours a day may cause some people to eat more than usual during the eating periods in an attempt to make up for the hours spent fasting. Now, this may lead to weight gain, digestive problems, and unhealthy eating habits.”

He adds that some people experience short-term physical symptoms. “These include things like hunger, weakness, and fatigue, although these often subside once you get into a routine,” he says.

Fasting Doesn’t Necessarily Lead to Weight Loss

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“Now, interestingly, current research doesn't suggest that intermittent fasting leads to any more weight loss than typical diets that recommend overall calorie restriction. Both eating patterns may lead to moderate weight loss. Now, suppose weight loss is your primary goal. In that case, you might prefer to lower your calorie intake instead of fasting intermittently to prevent the overeating that can occur when restricting intake to certain time windows,” he says.

RELATED: I Wore a 25-Pound Vest for a Year and These 7 Things Happened

Here Are His Top Tips

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

He goes on to reveal his top intermittent fasting tips. “If you do want to start this, you should start with just one to two days a week and see if it works for you,” he says. “You should try different timings to see which fits your lifestyle. If you've got a long-term health condition, you should first consult your doctors to discuss whether or not this is the right type of dieting for you. This is important if you're taking any medications if you've got diabetes, low blood pressure, or a history of disordered eating. It's also important not to view 16-8 intermittent fasting as a substitute for eating a balanced diet rich in whole foods. And similarly, intermittent fasting is discouraged if you're trying to conceive your pregnant or your breastfeeding.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 20 Pounds in 60 Days with Intermittent Fasting

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Ferozan Mast
By Ferozan MastSep 08, 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
✓Fact-Checked

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

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

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

Losing 20 pounds in 60 days can be achieved, depending on your starting weight—and intermittent fasting could be a very useful tool to help make that happen. “Fasting changes where your body gets its energy. Typically, your energy comes from sugar. If you eat constantly while awake and don’t exercise, your body simply runs on the calories you consume,” says UCLA Health. “If you don’t use all the sugar you take in during the day, your body stores it as fat. When you go hours without eating, your body eventually runs out of stored sugar to use. Instead, it begins to burn fat to produce energy.” Here’s how intermittent fasting can help with weight loss and overall health.

1. Pick a Fasting Window

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

Your fasting window is how long you fast for, and your eating window is the time allotted for meals. “There are lots of options to choose from,” Mary Hyer, RD, LDN, CCRP, tells Mass General Brigham. “But in the scientific world, you have to go at least 12 hours for it to be considered a fast. You still have to make sure you’re picking healthy foods. But intermittent fasting is one tool that can kickstart a healthy lifestyle change.”

2. Ease Into It

Closeup view from above of a woman eating brasil nuts with healthy food on the backgroundShutterstock

You might find it easier to ease into fasting by changing some other behaviors first. “If fasting sounds scary, try to avoid snacking between meals and especially late-night snacking,” Hyer says. “That can be an easy way to give yourself time for your blood sugar to recover between meals.”

3. What Can I Drink?

healthy fitness girl with protein shake. Smile sport woman in the sunny dayShutterstock

Try not to take in any calories during your fasting period. “While there are no hard-and-fast rules regarding what you can consume during your unrestricted eating periods, experts agree that maintaining a healthy, well-rounded diet produces the best results,” says UCLA Health. “During fasting times, limit yourself to water and zero-calorie drinks.”

4. Eating Less

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

The shorter your eating window, the less you are likely to eat. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day,” Richard Joseph, MD, tells Harvard Health. “If this is sustainable as a lifestyle, it could add up to modest weight loss (3% to 8% on average, based on current data) that can produce beneficial improvements in cardiometabolic markers such as blood pressure, LDL cholesterol and triglyceride levels, and average blood sugar.”

5. Stay Active

Young female athlete using resistance band while working out in the living room.Shutterstock

You can lose lean muscle as well as fat with intermittent fasting, so make sure to support muscle growth through exercise. “Given the importance of lean muscle mass for revving your metabolic rate, regulating your blood sugar, and keeping you physically able overall, pairing resistance training with an intermittent fasting protocol is strongly advised,” Richard Joseph, MD, tells Harvard Health.

RELATED: I Lost 120 Pounds in a Year by Walking. Here's How Many Steps You Need to Do to Lose.

6. No Snacking

Looking Inside RefrigeratorShutterstock

Intermittent fasting can prevent mindless snacking, which causes weight gain. “Take a moment to think about your eating habits,” Melinda Gong, RD CDCES CSOWM, tells UC Davis Health. “If you notice that you tend to snack a lot at night, intermittent fasting could give you a cut-off time and help you eat less. If you notice your last meal of the day is late in the evening, maybe you can eat earlier to allow your body to start fasting at that time.”

7. Health Benefits

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

Intermittent fasting has benefits beyond weight loss. “Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer,” Manpreet Mundi, MD, tells the Mayo Clinic. “For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.”

8. Long-Term Weight Loss

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

A study from the University of Illinois Chicago shows intermittent fasting can lead to long-term weight loss. “That is pretty exciting,” Courtney Peterson, a professor of nutrition at the University of Alabama at Birmingham, tells NPR. “This study has the most compelling results suggesting that people can stick with it, that it's not a fad diet in the sense that people can do it for three months and they fall off the wagon for a year.”

RELATED: 10 Simple Ways To Lose Weight for Women Over 50

9. Portion Control and Calories

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Remember, portion control and calories still count for weight loss with intermittent fasting. “During your eating window, focus on eating a healthy diet and maintaining portion control. Don’t eat too many calories and avoid junk food and fast food,” says Family Doctor. “While you don’t need to eat anything in particular, you do need to make sure you’re getting the nutrition you need. Some people choose to use the Mediterranean diet as a guideline for what to eat. This plan focuses on fruits, vegetables, beans, whole grains, and fish. You can also choose lean proteins and healthy fats.”

10. Stay the Course!

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

Don’t be discouraged by unpleasant symptoms as your body adjusts to the new way of eating. “It may take 2 to 4 weeks for your body to get used to eating on an intermittent fasting schedule. During those first few weeks, you may have headaches and feel hungry, grouchy, or tired,” says Family Doctor. “Know you may feel this way before you start and make a plan to push through these feelings. After a few weeks, your body will get used to this eating pattern and those symptoms should go away. In the end, many people say that feel better following an intermittent fasting lifestyle.”

11. Lower Bad Cholesterol

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Experts say intermittent fasting can positively impact cholesterol and some cancers. “If you add exercise to the mix, it’s a great combination for not only weight loss but also improved health benefits,” says Family Doctor. “Intermittent fasting may help people who have cardiovascular disease, neurological disorders, and some cancers. Intermittent fasting may also help lower your bad cholesterol and improve symptoms of arthritis.”

RELATED: 20 Powerful Methods to Achieve Your Best Body Ever

12. Who Shouldn’t Fast?

Doctor nutritionist, dietician and female patient on consultation in the office. young smiling female nutritionist in the consultation room. Nutritionist desk with healthy fruit and measuring tape.Shutterstock

Always talk to your doctor before starting any drastic dietary change. “Intermittent fasting is safe for many people, but it's not for everyone,” Dr. Mundi says. “Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes, or other medical problems, talk with your doctor before starting intermittent fasting.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Fasting Mistakes This Weight Loss Expert Says You Need to Stop Making Now

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Dr. Morgan Nolte, Zivli/YouTube
Christopher Roback
By Christopher RobackNov 18, 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.
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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 struggling to see results with intermittent fasting? You're not alone. Many people start their fasting journey with high hopes, only to hit frustrating plateaus. The good news? Most fasting setbacks come down to a few simple, fixable mistakes. Dr. Morgan Nolte, a board-certified clinical specialist in geriatric physical therapy and founder of Zivli, has identified the most common pitfalls that derail fasting success. With her expertise in metabolic health and weight management, she helps clients overcome these obstacles to achieve lasting results. Read on to discover how to avoid these common pitfalls and finally unlock the weight loss results you've been working toward.

What Is Intermittent Fasting?

Unlike traditional diets that focus on what to eat, intermittent fasting centers on when you eat. As Johns Hopkins neuroscientistMark Mattson explains, "Our bodies have evolved to be able to go without food for many hours, or even several days or longer." This natural fasting ability stems from our prehistoric ancestors, who often went long periods between successful hunts.

How Does It Work?

"After hours without food, the body exhausts its sugar stores and starts burning fat," says Mattson, who has studied intermittent fasting for 25 years. He calls this "metabolic switching." This differs from typical American eating patterns, where frequent meals prevent burning fat. "If someone is eating three meals a day, plus snacks, and they're not exercising, then every time they eat, they're running on those calories and not burning their fat stores."

You're Overeating Processed Foods During Your Eating Window

"Even keto or low-carb processed foods can halt your progress," warns Dr. Nolte in her post. She emphasizes that while intermittent fasting is powerful, what you eat matters just as much as when you eat. The golden rule remains: focus on real, unprocessed foods to optimize both weight loss and metabolic health.

You're Fasting Too Long Too Soon

Shocking your body with dramatic fasting windows can backfire. Dr. Nolte recommends gradually increasing your fasting period by 30-60 minutes rather than jumping straight to lengthy fasts. "Starting too aggressively often leads to a restriction mindset and eventual overeating," she explains.

You're Not Drinking Enough Water

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

Many forget that we get significant hydration from food. "When fasting, you need to be extra mindful about water intake," says Dr. Nolte. She recommends drinking half your body weight in ounces daily, aiming for clear or light yellow urine as an indicator of good hydration.

You're Consuming Sweet Drinks While Fasting

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

Even zero-calorie sweeteners can trigger insulin release. "Anything sweet, including alcohol and diet drinks, signals your brain that calories are coming," Dr. Nolte explains. This can increase hunger and disrupt fat burning, defeating the purpose of your fast.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

You're Skipping Electrolytes

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Dr. Nolte admits this was her own mistake for years. "Unflavored electrolytes during fasting can improve muscle recovery and overall energy," she shares. She recommends either using plain LMNT supplements or making your own mixture with magnesium, potassium, and sea salt.

You're Afraid to Exercise While Fasting

Exercise during fasting can be highly effective when done right. Dr. Nolte recommends Zone 2 aerobic exercise at about 70% of your maximal heart rate. "This level of activity is perfect for fat burning while maintaining muscle mass," she notes.

You're Eating Too Many Starches and Sugars

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"There are essential proteins and fats, but no essential starches or sugars," Dr. Nolte points out. To maximize fasting benefits, she advises reducing starchy and sugary foods even during eating windows, as these trigger the largest insulin responses.

RELATED:Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

You're Fasting at the Wrong Time in Your Cycle

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For menstruating women, timing matters. Dr. Nolte recommends focusing fasting efforts during days 1-14 of your cycle. "The week of your period through ovulation is optimal for fasting," she explains, while suggesting more flexibility around ovulation and pre-menstrual phases.

You're Fasting Despite Poor Sleep

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Sleep deprivation increases hunger hormones, making fasting much harder. "If you're not getting at least seven hours of sleep, focus on improving that before extending your fasts beyond 14 hours," Dr. Nolte advises.

You're Being Impatient About Results

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"There is no entitlement in weight loss," Dr. Nolte emphasizes. Initial weight loss might be water weight as insulin levels drop, and that's normal. She encourages focusing on long-term health benefits rather than quick fixes, noting that sustainable results take time.

The Benefits of Intermittent Fasting

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The science behind fasting is compelling. "Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers," Mattson notes in his research published in the New England Journal of Medicine. Studies have shown improvements in memory, heart health, physical performance, and blood sugar control.

RELATED:This 15-Minute Walking Workout Has 87,000 People Burning Fat Without Leaving Home

Safety and Considerations

While intermittent fasting can be practiced safely by many people, it's not suitable for everyone. Mattson advises that "it can take two to four weeks before the body becomes accustomed to intermittent fasting." He notes that while initial hunger and irritability are common, many people stick with it after the adjustment period because they notice improved well-being. However, certain groups should avoid fasting, including children, pregnant women, people with type 1 diabetes, and those with a history of eating disorders. Always consult with your healthcare provider before starting any fasting regimen. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a Doctor and This Is Exactly How to Lose “Serious Weight” with Intermittent Fasting

Dr. Eric Berg DC
Dr. Eric Berg DC/YouTube
Leah Groth
By Leah GrothJul 15, 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
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FACT CHECKED BY Alek Korab
✓Evidence-Based

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

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

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

Do you want to lose “serious” weight? Intermittent fasting is a method you should check out, says one expert. 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 talks about “doing intermittent fasting for some serious weight loss.”

There Are Many Pros to Intermittent Fasting, he Says

“There are many magical and very cool things about intermittent fasting that you need to be aware of,” he says at the start of the video. “First of all, it's extremely cheap. In fact, it's free. In fact, you'll save money. It's easy and it doesn't require any effort. You're not doing something, you're just avoiding something. You're avoiding food. Fasting gives you a lot of extra time so you're not constantly cooking all day. Fasting will help you live longer. It makes you smarter because it improves your cognitive function. It elevates your mood and lowers your risk for many diseases. So there are a lot of benefits.”

You Also Don’t Have to Spend a Lot of Time or Money on Food

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He also adds that “because you're not cooking all day, you're gonna have a lot of extra time on your hands. So you're gonna have to find something to do. And because you're not spending all this extra money on food, you'll have a lot of extra money that you have to figure out what to do and that's a problem.”

Intermittent Fasting Is Not a Diet But a Pattern of Eating

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

“Intermittent fasting is not a diet, it's a pattern of eating and not eating,” he continues. It's putting you in the driver's seat of when you tell your body it can eat and when it needs to avoid eating.” He points out that “so many times you'll get a very unhealthy answer if you ask your body what it's in the mood for. This especially applies to when your blood sugars are a problem because if your blood sugars are too low or too high, you're gonna get an insane answer. So it's kind of like you being in the backseat of a car and having some insane driver drive you around. This is not a good situation because you're no longer in control and unfortunately food has been controlling you your entire life. In fact, our whole existence revolves around food. So doing it in the fasting starts to put you in control over this insanity, which is a very powerful thing for you personally with your willpower, with your self discipline, and especially for your health.”

Every Time You Eat, You Trigger insulin

“The one thing that you need to know about intermittent fasting is that every time you eat, you trigger insulin. So insulin not only increases with sugar and carbs, but also from just eating in general. So the less frequent you eat, the less insulin you're gonna trigger and the more benefits you're gonna have,” Dr. Berg continues.

Bodies Have Evolved Over Time to Not Eating

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“Our bodies have evolved over a very long period of time to not eating, because long ago

food wasn't very available. So our bodies have adapted and developed all sorts of very amazing genetics for surviving without food. And when I'm talking about survival, I'm talking about those genes that are survival genes, repair genes, disease genes turning off. Like for example, cancer turns off when you fast. So all sorts of fascinating survival things related to your DNA get activated when you start fasting,” he reveals.

Step 1: Stop Snacking

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The average person who is consuming three meals a day with snacks in between meals, “like six meals,” will be getting “a lot of spikes of insulin through the day and their body is suffering immensely from this,” he says. “So the first thing to do is to stop snacking. That's step number one. So then you just have three meals a day. And so then you do that until you're comfortable.”

Step 2: Skip Breakfast

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“The next stage is to skip your breakfast or that first meal,” he says. “So in other words, when you wake up in the morning because you're not snacking, you're not really gonna be hungry, especially if you're doing keto,” he continues. “So let the lack of appetite in the morning dictate whether you eat or not because the underlying principle is don't eat unless you're hungry.”

Step 3: Push Back the Timing of Your First Meal

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“So you wake up, you're not hungry, don't eat, go as long as you can until your first meal. Okay? So you work up to your first meal being let's say at noon, right? Lunchtime. So let's say you're eating at 12 and six. That gives you 18 hours of fasting, okay? You have this window of eating, which is six hours, and then you have 18 hours of fasting,” he continues.

Step 4: Add Fat at the End of the Meal

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“Now to add a little help to the situation, if you add more fat at the end of the meal, whether it's avocado, handful of nuts like macadamia nuts or pecans or any type of fat, that will allow you to fast longer in, get into the next stages easier,” he says.

Step 5: Add Vinegar

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“As a side note, there's a lot of other things we can do to improve this situation, especially with blood sugars as well. For example, if you eat a big salad as the first thing that you eat in your meal and you put olive oil dressing on an extra virgin olive oil and you put some balsamic vinaigrette or even apple cider vinegar on that salad, you're gonna create a really cool effect with your blood sugars,” Dr. Berg claims.

Step 6: Eat a Lot of Fiber

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Next, make sure “you're eating a lot of fiber,” he says. Fiber buffers. Insulin fiber is the only carbohydrate that won't trigger insulin. The oil in the extraversion. Olive oil is also another thing that really won't trigger insulin that much, if at all. And the oil helps you extract some of the fat soluble nutrients from that salad. And I'm talking about the phytonutrients, which are fat soluble. So you get the benefit of that vinegar, whether you do outside of vinegar or balsamic vinaigrette gives you a very potent antidiabetic effect 'cause it helps you lower blood sugars as well as insulin. Yu can also add some cinnamon to your diet, “like whether it's in that drink or in something else, cinnamon is another potent thing to help your blood sugars,” he says.

Step 7: Add Vitamin D

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He also recommends getting vitamin D. “It is another thing you can add to this mix and just get more sun that will help you,” he says.

Step 8: Fast for 18 Hours Until You Get Comfortable

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At this poing you're at the stage where you're eating two meals a day and during a six hour window. “Now ideally you wouldn't wanna snack within that window, but if you had to, that would be the time to snack, not in the fasting window, because we want that 18 hours of just pure fasting. So you're gonna do this for a period of time until you get comfortable,” he says.

Step 9: Shift to a 20 Hour Fasting Period, Making Meals Closer Together

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“As you get used to it, then you wanna take it to the next step, especially if you wanna lose more weight,” he says. “What we wanna do is we wanna take those two meals and get 'em closer together, like within a four hour period. So let's say for example, you get up in the morning, you fast all the way to noon, you're still not hungry, you keep going, and then you fast until two o'clock, you have your first meal and your second meal at six. So now we have a four hour eating window and a 20 hour fasting window, which is gonna be even better. And you're gonna see more fat loss.

Step 10: Move to OMAD

After a “couple weeks until you feel comfortable,” he recommends switching to one meal a day, AKA OMAD. “Now what's happening is we collapse these two meals together as one, one large meal. Make sure it's nutrient dense and it's healthy and that's all you're gonna eat. Now, of course, you're not gonna be able to eat the same calories as you would when you're doing two meals, but the benefit of this is not really that you lower your calories, it's the fact that you're fasting for 23 hours. That's gonna produce even greater benefits for your immune system, for your brain, for your anti-aging, for your repair.”

Step 11: Eat Your Meal No Later Than 3:00 PM

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He also recommends adding “another tweak” to the OMAD plan. “It's just a slight change that could make a big difference with your sleep and even a greater improvement in your blood sugars and insulin and insulin resistance. And that would be having that last meal no later than 3:00 PM,” he recommends. He points out that “the later that you eat, apparently that can interfere with your sleep cycles and that can stir up certain genes that are related to food and that can inhibit your sleep. So you might wanna just try this, eat a little bit sooner, make it a big meal right in the middle of the day, like maybe two or three, and see if you don't sleep a lot better.”

Step 12: Add Exercise or Keto to the Mix

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He says there are a “lot of other things” you can do to improve your result, like adding exercise. “We can also add the healthy version of the ketogenic diet, which I promote, which just is higher quality ingredients and more nutrients in that meal.”

Step 13: Interject Periodic Prolonged Fasting

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The last phase of fasting is really interjecting some periodic prolonged fasting episodes. So you can add in like once a week or once every two weeks of 48 hour fast or even a 72 hour fast. It's a three day or even 128 hour fast, which is a five day fast, which could be unbelievable for your immune system and especially if you wanted to prevent cancer because as soon as you start fasting for long periods of time, you are literally destroying cancer in your body,” he claims.

Start Slow and Gradually Improve Your Fasting, He Says

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The bottom line? He recommends starting slow with intermittent fasting and “gradually improving your fasting to the point where you're really doing it for some serious weight loss and health benefits.”

Follow Dr. Eric Berg on Social Media

You can follow Dr. Eric Berg on social media. Here is his YouTube page. You can also subscribe to his newsletter via his website.

Nutrition & Diet

4 Incredible Ways Your Body Changes When Intermittent Fasting

Dieting woman pointing on a clock wit salad on her side.
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Annette Snyder, MS, RD, CSOWM
By Annette Snyder, MS, RD, CSOWMApr 27, 2024
Annette Snyder, MS, RD, CSOWM
Annette Snyder, MS, RD, CSOWM, is a Certified Registered Dietitian and Certified Specialist in Obesity and Weight Management (CSOWM) at Top Nutrition Coaching, with nearly twenty years of experience.
See Full Bio
FACT CHECKED BY Alek Korab
✓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.

Time-restricted eating (TRE), including intermittent fasting (IF), is a popular approach to achieving health-related goals, including weight loss. Here, we’ll take a look at what happens during fasting and why IF is thought to be helpful for improving health. My name is Annette Snyder, and I’ve been a registered dietitian (RD) for nearly 20 years. I’ve had extensive experience in the practice areas of weight management, diabetes care, and digestive disorders, especially via my work with Top Nutrition Coaching. I currently maintain additional board certification (CSOWM) in weight management through the Commission on Dietetic Registration, the credentialing body for the Academy of Nutrition and Dietetics. I’m passionate about the new things nutrition science is teaching us. My goal is to share that knowledge in a way that inspires others to get curious about their health.

1. What is Time-Restricted Eating (TRE) or Intermittent Fasting (IF)?

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TRE can take different forms; IF is the most popular at present. While I’ve heard it described as “a fancy way to keep skipping breakfast,” there is more to it than that. Typically, when we talk about eating patterns, we look at the what and often why of how people nourish themselves the way they do. TRE focuses primarily on when. Essentially, there is a specific window of time for eating, and the remainder is fasting, with only water or plain tea or coffee consumed. The goal is to get the body from burning the calories you eat from food to storing fat for fuel during the fasting period.

Related: I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks

2. What Happens to Your Body During a Fast

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So what is going on during a fast? The body’s circadian rhythm has a lot to do with why fasting might benefit health. Circadian rhythms (*1) are the ‘physical, mental, and behavioral changes an organism experiences over a 24-hour cycle.’ Light and dark have the biggest influence, though they are not the only factors. We have learned (*2) that food-processing organs like your liver or pancreas follow the circadian rhythm. During the daytime, the pancreas makes and releases insulin, which in turn tells the liver to take sugar from the blood and put it into storage as well as guide sugar into the cells where energy is made (bringing the raw materials to the factory, so to speak).

During times of fasting and to promote more emergency sugar storage, the pancreas releases more of the hormone glucagon3. Toward the end of the day and during the night, the pancreas slows down insulin production. In the last few hours of the day, toward bedtime, melatonin (made in the pineal gland in the brain) also kicks in and slows the making of insulin, slowing down gut motility. Stomach emptying and digestion-related blood flow are better during the daytime and less toward and during the night (*3).

With the brain needing to rest and do its daily repairs and clean up, the body follows suit. While we sleep, our body is busy breaking down cholesterol and repairing or removing damaged cell mitochondria. When we eat during normal sleeping hours, these processes have to stop so food can be broken down, and fat stores are built up. Even if your calorie count looks perfect, if you eat during this time, you may see problems (like weight gain) occur. Your body just isn’t set up for those 2 AM tacos!

3. You Run on Stored Fuel

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During a fast, we run on stored fuel. At first, we get the fuel from stored sugar in the liver and muscles (glycogen). When that supply runs out, typically within 12-24 hours (*4), we start making fuel from ketones in our mitochondria. Ketones come from breaking down body fat. This fuel switchover and the higher level of ketones in the blood have been pinpointed as the reason for some of the health benefits. We also start to make sugar from proteins during this time. Protein stores can come from muscle. The dependence on this process gradually stops (*4) as the body gets better at using ketones. (There is a risk of losing muscle mass if you’re not paying attention to your nutrition.)

Related: 3 Simple Weight Loss Tips You'll Wish You Knew Sooner

4. You May Have Increased Focus

Magnetic,Resonance,Image,(mri),Of,The,Brain,doctor,hospital,surgeonShutterstock

Some scientists suggest that higher ketone levels help brain function (*5). Levels of the neurotransmitter GABA (which has a calming effect) go up, and levels of glutamate (which has an exciting effect) go down. This is thought to enhance focus. Studies have also found increased brain levels of BDNF (brain-derived neurotrophic factor), which has a huge role in keeping neurons (nerve cells) healthy and firing (*6). BDNF can increase the number of mitochondria (energy-producing factories) in the body’s cells. Fasting is considered a mild stressor, and the neurons adjust and respond by increasing their mitochondria. When the nerve cells make more fuel, it powers and helps create more synapses (the space between neurons where ‘messages’ from neurotransmitters travel). Synapses could be compared to a highway, and adding more highways results in better transmission of messages (the vehicles on the highways).

5. Final Word From the Expert

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As you can see, your body is pretty cool. It adapts. Learning to work with it and its natural rhythms instead of against it may be the best thing you can do for your health. Stay curious, friends!

Cited References

  1. National Institutes of Health (NIH) (n.d.). Circadian rhythms. National Institute of General Medical Sciences. Retrieved January 14, 2024, from https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
  2. Arble DM, Bass J, Laposky AD, Vitaterna MH, Turek FW. Circadian timing of food intake contributes to weight gain. Obesity (Silver Spring). 2009;17(11):2100-2102. doi:10.1038/oby.2009.264
  3. Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Ann Rev Nutr. 2017;37(1):371-393. doi: 10.1146/annurev-nutr-071816-064634.
  4. Sanvictores T, Casale J, Huecker MR. Physiology, Fasting. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534877/
  5. Poff AM, Rho JM, D'Agostino DP. Ketone Administration for Seizure Disorders: History and Rationale for Ketone Esters and Metabolic Alternatives. Front Neurosci. 2019;13:1041. Published 2019 Oct 15. doi:10.3389/fnins.2019.01041
  6. Markham A, Bains R, Franklin P, Spedding M. Changes in mitochondrial function are pivotal in neurodegenerative and psychiatric disorders: how important is BDNF?. Br J Pharmacol. 2014;171(8):2206-2229. doi:10.1111/bph.12531
Nutrition & Diet

6 Daily Habits a Dietitian Recommends to Lose 25 Pounds Fast

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
Christopher Roback
By Christopher RobackApr 21, 2025
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.

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

6 Strength Exercises That Reverse Muscle Loss After 50

Josh York joshyorkgg
Copyright joshyorkgg/Instagram
Josh York
By Josh YorkApr 21, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
See Full Bio
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✓Expert-Recommended

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

As a Certified Personal Trainer, I've helped thousands of clients maintain their strength as they age. Many people don't realize that muscle loss begins in our 30s and accelerates after 50, affecting everything from metabolism to mobility. The good news? It's never too late to rebuild. These six exercises are designed specifically for adults over 50 who want to regain strength, improve balance, and enhance overall quality of life.

Why Your Muscles Need Extra Attention After 50

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

As people age, they face multiple natural, age-related challenges that include muscle loss, reduced protein synthesis, hormonal shifts, and lifestyle factors like inactivity and poor nutrition. These challenges make it difficult to both gain muscle and maintain strength.

In order to combat these challenges as a trainer, it is important to create personalized, targeted strategies. This has shaped my approach by taking the time to carefully evaluate each client's starting health level to get a baseline and learn their goals. I then meticulously create a plan that strategically incorporates strength training with a balanced nutrition, lifestyle changes, and a high-level of motivation.

How Strength Training Benefits Your Aging Body

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Strength training is particularly important to fight the natural muscle-loss that comes with aging by increasing muscle mass and strength. It additionally aids in improving balance, maintaining bone density, enhancing overall physical fitness, and reducing the risk of falls and injuries. Consistent strength training can also help with enhanced metabolic health to reduce the potential risk of diabetes and improved cardiovascular health.

1. Squats: The Foundation Builder

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature​Practice Tips for SquatsShutterstock

How to do it step-by-step:

  • Stand with your feet straight and shoulder-width apart.
  • Place your hands either on your hips or hold your arms straight in front of you at shoulder-height.
  • Bend your knees while keeping your back straight.
  • Lower to a 90-degree angle.
  • Slowly stand back up and repeat.

How often and how many reps/sets: Aim to do squats two to three times per week with completing three sets of 10 to 15 reps each session.

Why it works: Squats are great because they engage major lower muscle groups that include the quadriceps, hamstrings, glutes, and calves. They also aid in strengthening the core and lower back. This is an exercise that challenges the body to work harder through resistance, creating increased muscle mass and strength.

Mistakes to avoid: Remember to not lean forward or arch your back throughout the exercise as these mistakes can lead to injuries.

2. Lunges: Balance and Strength Combined

Elderly men, training and stretching for morning workout in the park or forest. Senior, lunges exercise and motivation for wellness, fitness and healthcare strong legs cardio or running outdoorsShutterstock

How to do it step-by-step:

  • Begin with your feet together and shoulder-width apart.
  • Place your hands on your hips.
  • Take a step forward with one leg.
  • Bend your knees until at a 90-degree angle.
  • Raise your body back up.
  • Bring the front foot back to the start position.
  • Repeat with the opposite leg.

How often and how many reps/sets: Like squats, lunges should be worked on two to three times a week with two to three sets of 10 to 15 reps each side.

Why it works: Lunges work the same muscle groups as squats, but instead this contributes to overall muscle maintenance and gains. These are also helpful to improve balance and stability, crucial in avoiding falls as we age.

Mistakes to avoid: Mistakes to avoid with lunges include taking too short or long of a step, leaning too far forward, and having your front knee push out over your toes.

3. Tricep Dips: Upper Body Strength Builder

Side view of a determined middle-aged man exercising tricep dips or triceps extension with a chair as workout routine for the arms at home during pandemic

Shutterstock

How to do it step-by-step:

  • Sit on the ground in front of a chair or bench.
  • Place your feet flat on the ground.
  • Put your palm on the chair or bench with your fingers facing forward.
  • Lift your hips off the ground.
  • Lower your body back down by bending your elbows.
  • Press down on your hands to straighten your arms back to the raised position.

How often and how many reps/sets: For the most effective results, perform tricep dips with two to three sets of 10 to 15 reps from two to three times per week.

Why it works: Similar to squats, this is a resistance exercise for the upper-body that targets the triceps, a muscle that naturally weakens with age. Tricep dips help to stimulate muscle protein synthesis and spark muscle growth.

Mistakes to avoid: Maximize the exercise by not rounding or shrugging your shoulders and completing the full range of motion.

4. Push-Ups: Total Upper Body Strengthener

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyle​Push-UpsShutterstock

How to do it step-by-step:

  • Lie flat on your stomach.
  • Put your hands next to your chest.
  • Press up on your hands to lift off the ground.
  • Bend your elbows to lower back to the ground and repeat.

How often and how many reps/sets: Work on push-ups two to three times per week with sets of eight to 12 reps. You should be looking to complete three to five sets during each session.

Why it works: Push-ups are another resistance workout to stimulate muscle growth and repair. The challenge of push-ups forces your muscles to adapt and become stronger, assisting in slowing down or reversing the natural decline in muscle mass.

Mistakes to avoid: It is important to avoid flaring your elbows out as your lower to the ground. You also want to keep from sagging or raising your hips in order to target the proper muscle groups.

5. Sit-Ups: Core Power Builder

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living sit ups room.5 Ways to Get a Toned Upper Body in Just 30 Minutes, From Pro BodybuilderShutterstock

How to do it step-by-step:

  • Lie on your back.
  • Bend your knees so your feet are flat on the floor.
  • Cross your arms and place your hands on the opposite shoulder or interlock your hands behind your head.
  • Curl your body up towards your knees.
  • Slowly control your body back down to the ground.

How often and how many reps/sets: Look to complete two to three sets of 10 to 15 reps from three to five days a week when it comes to sit-ups.

Why it works: Sit-ups are effective in strengthening your rectus abdominis, obliques, and hip flexors – improving core stability and reducing the risk of falls with age. These can additionally help with muscle endurance improvement.

Mistakes to avoid: Avoid arching your back or pulling on your neck when doing sit-ups. Focus on engaging your core and controlling the movement to properly do this workout.

6. Plank: Full-Body Stability Master

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

How to do it step-by-step:

  • Lie flat on the floor with your stomach down.
  • Place your hands or elbows under your shoulders.
  • Push up off the ground to raise your body.
  • Hold the position for a pre-selected duration.

How often and how many reps/sets: Planks should be completed two to three times per week with three sets of eight to 12 reps and a one-minute rest between each set.

Why it works: Work on planks to improve balance, posture, and overall body function by activating your core, glutes, hamstrings, and lower back to maintain and build strength.

Mistakes to avoid: The most common mistakes to avoid are sagging or raising your hips. Keep your body in a straight line to get a proper workout completed

Your Weekly Workout Plan for Optimal Results

Home Workout. Smiling Senior Woman Doing Squats While Training In Living Room, Sporty Elderly Lady Exercising On Fitness Mat, Older Female Making Weight Loss Exercises, Enjoying Active Lifestyle1. Squat Pulse with Calf RaiseShutterstock

Split the days into muscle-group specific sessions. For example, day one would be lower body and core, day two is for upper body, day three is rest or light activity, day four is full body, day five is rest or light activity, day six is core and upper body, then day seven is for rest.

An example of the breakdown would be:

Day 1 – Lower Body and Core

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Sit-Ups: 2-3 sets of 10-15
  • Planks: 3 sets of 8-12 30-second holds

Day 2 – Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 3 – Rest or Light Activity

Day 4 – Full Body

  • Squats: 3 sets of 10-15
  • Lunges: 2-3 sets of 10-15 per side
  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 5 – Rest or Light Activity

  • Walking, yoga, stretching, mobility

Day 6 – Core and Upper Body

  • Push-Ups: 3-5 sets of 8-12
  • Tricep Dips: 2-3 sets of 10-15
  • Sit-Ups: 2-3 sets of 10-15
  • Plank: 3 sets of 8-12 30-second holds

Day 7 - Rest

What Results to Expect From Your New Routine

Mature couple having a workout together in the park​1. Walking LungesShutterstock

Constancy is the key to any workout routine and generating the best results.

After four weeks, people would experience increased energy and stamina, better joint mobility and flexibility, improved balance and stability, slight strength improvements, and more muscle awareness.

At the end of eight weeks, there will be noticeable strength gains and visibly leaner muscle tone to go along with better endurance and recovery and potential weight loss or body composition changes.

Committing to this routine for 12 weeks will lead to consistent and sustainable strength improvements, better functional fitness, enhanced body confidence, reduced join pain or stiffness, lower risk of injury, and improved mental health.

One Final Tip for Getting Started

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

Start by focusing on form over weight. Mastering the movements first with controlled reps will lead to amplified results over time and reduce injury risk. As you begin feeling more comfortable, you can gradually increase the resistance to challenge yourself. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost Over 100 Pounds with These 12 Ready-to-Eat Trader Joe’s Foods

Mayra Wendolyne LowCarbLove Low Carb Love
I Lost 130 Pounds on the Keto Diet and This Is How
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Leah Suzanne
By Leah SuzanneApr 21, 2025
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✓Evidence-Based

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

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

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

Are you trying to lose weight by keeping carbs to a minimum? Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 10 ready-to-eat Trader Joe’s foods that are low carb and perfect for weight loss.

Chicken Salad

One item she loves is the chicken. “I am definitely a salad person, $4.99. This is one of my favorite chicken salads. The homemade chicken salad is so fire. I really, really love it,” she says, noting that it’s 10 ounces, and already made. “You can make a sandwich, you can put it on top of a salad, and it's a really, really good amount.”

Tuna Salad

She is also a fan of tuna salad. “If you like tuna, it's made with albacore, so it's more juicy, has a little bit of celery, green onions. These are just great, great options when you're on the run and you want to come grab it. I feel like for lunch, right, this is a lot better, a much better choice than going to McDonald's or somewhere and picking up something that's super carby, super full of just junk.”

Mozzarella and Tomato Salad

She moves on to a mozzarella and tomato salad with just four grams of carbs. “Just ready to go. Boom.”

Greek Salad

Next up, a Greek salad, “same scenario, it has chicken in it. Four grams of carbs, I love it. $5.99, you have a nice salad with chicken.”

Kettle Cooked Chicken Soup

Her next item is kettle cooked chicken soup at $4.99. “I've heard good things about this guy,” she says. “It's six carbs minus the fiber. So four carbs per cup,” she adds. “All you have to do is warm it up.”

Lobster Bisque

The lobster bisque is “going viral on TikTok,” she says, noting that it’s “a low-carb pasta” and makes a “little fancy dinner.”

Chicken Fajitas

Next up, chicken fajitas. “It's already seasoned chicken breast with peppers, onions, 15 ounces. Keeping it really low carb at three grams of carbs per serving.” She recommends serving it with rice and salad.

Hard Boiled Eggs or Egg Bites

Hard-boiled eggs, for $2.99, and egg bites are a great item to keep in your fridge. The egg bites “have spinach and kale and then the cheese and uncured bacon,” she says.

Greek Nonfat Yogurt

She also stocks up on Greek nonfat yogurt. “They have plain. I usually love the plain because I'd rather add my stevia and my sweetener and kind of control that. They are great because you can “grab one and eat it in the car” or make it into a parfait, add it to smoothies, or use it in salad dressing.

Cottage Cheese

“We all know that cottage cheese is definitely having its moment,” she says, holding up a huge container of organic cottage cheese.

Truffle Marcona Almonds

“Let me show you the one thing I pick up every single time I come here. If you have not tried these, right here, the truffle Marcona almonds. They are everything,” she claims. She eats them with “a little beef jerky” which makes a “great snack in the car.”

Raw Almonds

She also gets raw almonds. “one pound of roasted and unsalted for $5.99.” She says they are low carb, but high in calories, “so you just want to be careful with that.” 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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