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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.
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

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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 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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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 8Shutterstock
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 EatShutterstock
“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 FastingShutterstock
“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 DietsShutterstock
“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 YouShutterstock
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 FoodsShutterstock
“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 DrinksShutterstock
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 FoodsShutterstock
“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 BenefitsShutterstock
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 DrawbacksShutterstock
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 LossShutterstock
“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 TipsShutterstock
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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        3 Truths I Tell My Patients About 16:8 Fasting as a Medical Professional
    

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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 8Shutterstock
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 EatShutterstock
“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 FastingShutterstock
“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 DietsShutterstock
“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 YouShutterstock
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 FoodsShutterstock
“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 DrinksShutterstock
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 FoodsShutterstock
“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 BenefitsShutterstock
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 DrawbacksShutterstock
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 LossShutterstock
“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 TipsShutterstock
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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        Lose 20 Pounds in 60 Days with Intermittent Fasting
    

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By Ferozan MastSep 08, 2024
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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
Shutterstock
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
Shutterstock
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?
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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!
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
Shutterstock
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?
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
    
Dr. Morgan Nolte, Zivli/YouTube
By Christopher RobackNov 18, 2024
Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
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?
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"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
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"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
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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 WaterShutterstock
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 FastingShutterstock
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 ElectrolytesShutterstock
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
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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 SugarsShutterstock
"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 CycleShutterstock
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 SleepShutterstock
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 ResultsShutterstock
"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 FastingShutterstock
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
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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/YouTube
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 FoodShutterstock
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 EatingShutterstock
“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
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“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 EatingShutterstock
“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 SnackingShutterstock
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 BreakfastShutterstock
“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 MealShutterstock
“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 MealShutterstock
“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 VinegarShutterstock
“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 FiberShutterstock
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 DShutterstock
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 ComfortableShutterstock
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 TogetherShutterstock
“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 OMADAfter 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 PMShutterstock
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 MixShutterstock
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 FastingShutterstock
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 SaysShutterstock
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 MediaYou 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
    

        Shutterstock/Photoroyalty
    
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.
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   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
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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
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
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 
Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Ann Rev Nutr. 2017;37(1):371-393. doi: 10.1146/annurev-nutr-071816-064634.
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/
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
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
        She Lost 50 Lbs by Doing These 3 Things
    

        This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
    

        alexxandra.fitt/Instagram
    
By Leah GrothFeb 19, 2025
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:
                       
✓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 weight and transform your life by changing your routine in small ways? Alexandra (@alexx.fitt) has amassed a following on TikTok by sharing videos about losing 50 pounds. In a new post, she reveals a few of her go-to habits for weight loss. “3 things that have truly helped me lose weight and transform my life,” she writes in a recent post. “This helped me go from 200 pounds to 150 pounds.” 

            
                Find an Activity You Are “Absolutely Obsessed With”
            
            
        
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The first thing she did that was a game-changer? “Finding an activity I am absolutely OBSESSED with,” she reveals in the post. “When I was losing weight I did not go to the gym at all it was during Covid so everything was closed. Instead I just walked every single day because I loved it and this can be bikini, running, swimming whatever u love.”

            
                Don’t Focus on the Scale
            
            
        
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Next, it’s not all about the numbers. “Don’t focus on the scale,” she says. “Focus on how you feel instead. Don’t weigh yourself each week don’t do any extra things because the scale will flexuate. Instead hide your scale for a month don’t weigh yourself and just focus on feeling your best.”

            
                Don’t Burn Out
            
            
        
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Her third habit? “No more BURN OUT,” she says. “Okay hear me out ladies stop with the burn out you don’t have to lift heavy 6x a week if u only have time for 3 that’s great. Stop doing hours of cardio and focus on small changes each day. The secret is consistency.”
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Walk
            
            
        
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In another one of her viral clips, she reveals that her weight loss was primarily the result of a single exercise. “I lost 40 pounds just by walking, and here's how I did it”, she said, “what you're going to do to start losing weight by walking.” She went on to offer a few tips on how to maximize the burn, starting with starting small. “Number one, don't start big. You don't have to go on a two hour walk every single day,” says Alexandra. 

            
                Take Shorter Walks Before or After Breakfast and Lunch
            
            
        
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She also takes short walks after every meal. “I would go on a 10, 15 minute walk after my big meals,” she explains. “So usually my first walk would be in the morning, like 10 minutes before breakfast. I would eat breakfast, go about my day, and then during lunch,” she continues. “If you're at school, at work, I know you're able to get outside and get your body moving.”

            
                Take a Longer Walk After Dinner
            
            
        
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She also walks at the end of the day, after her meal. “This helps your food digest, it helps get rid of bloating, everything,” she says, explaining that “usually after dinner” she would take her “longer walk,” which would be “ a 30 minute walk.” Should you walk before or after meals? According to research, waiting until after your meal is more effective. A 2022 study published in the journal Sports Medicine found that walking as little as two to five minutes after a meal may lower your blood sugar.

            
                Aim for 10,000 Steps a Day
            
            
        
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In total, Alexandra tries to aim for “10,000 steps” per day, she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                Cook Double
            
            
        
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In another Instagram post, she reveals a few of her best “lazy girl hacks” for weight loss. Alexandra’s first hack is to cook double. She says, “this way you’re gonna have leftovers for lunch for the next couple days & no need to cook!” 

            
                Make Healthy Swaps
            
            
        
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She also suggests making healthy swaps. “Get the nuts, get the pre-cut veggies instead of having a chocolate bar, have a protein bar on hand,” she suggests.
RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

            
                Invest in an Air Fryer
            
            
        
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“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Coach Lost 75 Pounds with These Foods
    

        Coach Reveals Easy Exercise Hack That Helped Her Lose 75 Pounds
    

        Copyright hey.aimee.meier/Instagram
    
By Leah GrothFeb 19, 2025
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:
                       
✓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 weight by starting your day with a delicious chocolate smoothie? One weight loss coach claims to have the perfect recipe. Aimee Meier is a weight loss warrior and fat loss-slash-hormone expert who helps her clients lose weight without medication. In a new social media post, she unveils her viral smoothie recipe for fat loss. “When your high protein breakfast smoothie goes viral because women realize they can lose weight plus have more energy when they swap this in for breakfast,” she writes. 

            
                It Is Packed with Protein and Healthy Fats
            
            
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“Ready to kick sugar to the curb?! HERE IS HOW,” she writes in the post. “Here is the key - prioritize protein & healthy fats. “This will help stabilize blood sugar levels, keep you full, and keep cravings down.”

            
                You Should Aim for 100 Grams of Protein and 50 Grams of Fat
            
            
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How many grams should you aim for? “The goal: 100 grams of protein & 50 grams of fat EVERY DAY,” she continues. “This is The 100-50 Method.”
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                The Smoothie Has 32 Grams of Protein and 22 Grams of Fat
            
            
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This is the beauty of her viral drink. “This smoothie is one of my favorites to get 32 grams of protein (& 22 grams of fat), which helps kick sugar cravings all day,” she says. 

            
                Here Is How to Make It
            
            
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Ingredients:
8 ounces of water (& 2-3 ice cubes)
2 scoops creamy chocolate protein powder 
2 tbsp chia seeds
2 tbsp ground flax seeds.

            
                You Will Lose Weight Fast
            
            
        ShutterstockAimee claims that following this program helped her lose weight quickly. “Focusing on The 100-50 Method approach is what let me finally lose the 75 pounds I had carried around after having five babies (who were no longer babies when I lost the weight 😅)” she wrote.

            
                She Also Swears by 3 Foods that Mimic Ozempic
            
            
        ShutterstockIn another post, she reveals three foods she eats daily “that mimic the effects of Ozempic in a natural way,” she writes. She explains that Ozempic “helps keep your blood sugar levels from getting too high. In your body, this medicine acts like a hormone called GLP-1. It stimulates your body to make more insulin after you eat, prevents your liver from releasing stored sugar, and slows the movement of food through your body,” she writes.

            
                Here Is How These 3 Foods Mimic Ozempic
            
            
        5 Ways to Suppress Your Appetite Without Taking OzempicShutterstock/Roman SamborskyiHow do the three foods mimic Ozempic? “By helping regulate blood sugar levels,” “helping you feel fuller longer,” and supporting insulin sensitivity, she says. 
RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

            
                Greek Yogurt
            
            
        Eating Too Little at a Time​ShutterstockThe first food is Greek yogurt. “Rich in protein, Greek yogurt slows digestion, which helps regulate blood sugar after meals. The protein also keeps you satiated, curbing hunger for longer. And the probiotics in Greek yogurt improve gut health, which can impact metabolism and inflammation, both related to insulin sensitivity,” she says. 

            
                Chia Seeds
            
            
        ShutterstockThe second food is chia seeds. “Packed with fiber and healthy fats, both of which slow digestion and stabilize blood sugar. By slowing the release of glucose into the bloodstream, chia seeds help prevent spikes and crashes, which can support insulin regulation and steady energy levels. The fiber also keeps you fuller longer, reducing the urge to snack and helping with weight management,” she says.
RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

            
                Avocado
            
            
        ShutterstockThe third food? Avocado. “Avocados contain healthy fats, particularly monounsaturated fats, which help the body better respond to insulin. This aids blood sugar regulation. The fiber in avocados also slows digestion and keeps you feeling full longer, reducing cravings and supporting weight control,” she reveals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 Foods to Eat on Ozempic and 4 to Avoid
    

        Planning for Long-Term Success
    

        Shutterstock
    
By Christopher RobackFeb 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you noticed your appetite vanishing since starting Ozempic? You're not alone. While this breakthrough medication is transforming weight loss treatment, many patients are struggling with unexpected nutrition challenges. "It works so well that they forget to eat. We're actually seeing cases of malnutrition and dehydration," Dr. Vijaya Surampudi, a Board Certified in Internal Medicine, Endocrinology and a Physician Nutrition Specialist, and the associate director of the UCLA Medical Weight Management Clinic at UCLA Health, shared with WebMD. Don't let your weight loss journey compromise your health. Read on to discover the essential foods you need—and the ones to avoid—to make Ozempic work safely and effectively for you.

            
                How Ozempic Changes Your Eating Patterns
            
            
        ​These Were Game ChangersShutterstock"We're still learning about how they work, but simplistically, I think of it in three ways," explains Dr. Surampudi. "One, they work in the way that we initially brought them to light with diabetes medications: They tell the pancreas to release more insulin, depending on what your blood glucose is. Two, they slow digestion down. Three, they also seem to have an effect on the brain, where they're actually quieting the brain down a little bit and helping you not think about food as much." Read on to learn six foods you should eat.
RELATED: 20 Possible Ozempic Side Effects

            
                1. High-Quality Proteins
            
            
        Shutterstock"Because these medications reduce your appetite and you can't eat as much, and because food stays in your stomach longer so you stay full longer, it's really important to make sure the food that you are eating is very high nutritional quality," explains Geri Lynn Grossan, registered dietitian nutritionist. She suggests eating protein first at meals since it's not something our bodies store.

            
                2. Eggs and Lean Meats
            
            
        ​7. EggsShutterstockDr. Surampudi recommends focusing on the most bioavailable sources of protein: "Eggs, chicken, and fatty fishes are great sources of protein." These options are especially important when your appetite is reduced.

            
                3. Plant-Based Proteins
            
            
        ​15. EdamameShutterstock"If you're more plant-based or you prefer to avoid animal products, look at things like tofu, edamame, and tempeh, which are all soy products. You can also get protein out of lentils and some beans," Dr. Surampudi explains.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                4. Colorful Vegetables
            
            
        12. Bell Peppers: 20 caloriesShutterstock"Each color represents a different phytonutrient," explains Dr. Surampudi. "If you've got three different-colored bell peppers, you're getting three sets of different phytonutrients. That doesn't mean every plate has to look like a rainbow, but throughout the week make sure you're varying your vegetables."

            
                5. Low-Sugar Fruits
            
            
        47. Raspberries: 45 caloriesShutterstock"Fruit over the years has gotten very, very sweet," notes Dr. Surampudi. "It has a higher carbohydrate count than once upon a time, so I usually recommend no more than two fruits per day, and people should view it more as a dessert or a snack."

            
                6. Whole Grains and Legumes
            
            
        ​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstockGrossan recommends incorporating whole grains, beans, lentils, and legumes as part of a balanced diet. These foods provide sustained energy and additional protein. Read on to discover four foods to avoid.
RELATED:20 Things to Avoid While on Ozempic

            
                1. High-Fat Foods
            
            
        ​9. PizzaShutterstock"Fats take a longer time to digest, so they already naturally spend a longer time in the stomach," Dr. Surampudi explains. "If you have an external stimulus that's slowing your digestion down, and then you have fat sitting in your stomach even longer, it might make you feel more nauseous."

            
                2. Processed Foods
            
            
        ShutterstockThink about what your grandma was eating 50 years ago, suggests Grossan. The rise in processed foods has changed our understanding of real food, and these should be limited while on Ozempic.

            
                3. Deep-Fried Items
            
            
        ​1. French Fries and Potato ChipsShutterstockDr. Surampudi specifically warns about avoiding "very highly processed fatty foods and deep fried foods" as they can increase side effects like nausea and vomiting.

            
                4. Excess Alcohol
            
            
        ​7. Beer and AlcoholShutterstock"Alcohol can play a funny role. It can worsen side effects for some people, like nausea and vomiting," Dr. Surampudi cautions. She recommends following standard guidelines: two or fewer drinks per day for men and one or less for women.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

            
                Staying Hydrated is Essential
            
            
        ShutterstockWater becomes even more crucial while on Ozempic. "Not only does it curb hunger, but people sometimes forget that they're thirsty, so they're not drinking enough water," Dr. Surampudi emphasizes.

            
                When Things Don't Feel Right
            
            
        ​Walk 10,000 Steps Per DayShutterstockIf you're experiencing side effects, Dr. Surampudi advises: "Listen to your body. For overindulgence, take a walk. It helps with motility and getting the food to digest a little bit more." She also emphasizes the importance of talking to your doctor about dose adjustments if side effects persist.

            
                The Long-Term View
            
            
        ​The Right Way to StopShutterstock"I think this is just the beginning," Dr. Surampudi shares. "I think these medications are going to be an incredible tool in weight management. But it's important to remember it's just that: a tool in the toolbox, and we still need to prioritize diet and exercise."
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

            
                Your Next Steps
            
            
        Shutterstock
Consider working with a registered dietitian to create a personalized meal plan. Many insurance plans cover nutritional counseling for obesity, making it an accessible way to optimize your Ozempic journey while ensuring proper nutrition.
A healthy weight loss goal is about two pounds per week. If you're losing more than that, you might not be getting enough calories to support your body's needs. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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