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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.

7 Best Drinks For Intermittent Fasting, According to Nutrition Expert

Stay hydrated without ruining your results.

Christopher Roback
By Christopher RobackMay 09, 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.

Kaitlin Malthaner Health Coach Kait
Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackMay 09, 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.

Nutrition & Diet

Most of us have heard about intermittent fasting and its impressive benefits for weight loss, reduced inflammation, and improved blood sugar control. But confusion often sets in when it comes to what you can consume during your fasting window. Health coachKait Malthaner, BSc Nutrition & Exercise, specializes in blood sugar control and insulin resistance, and she's here to clear up the confusion. Understanding what breaks your fast can be the difference between seeing results or undermining your efforts—read on to discover the seven drinks you can enjoy while maintaining all the benefits of your fast.

Understanding What It Means to Break a Fast

Breaking a fast means more than simply consuming food after a period of abstaining. It all depends on your fasting goals. "In broad terms, to break a fast means to conclude a period of fasting by consuming food, but there's a bit more to it than that. And it all comes down to why you are intermittent fasting," Kait explains in her post. Your definition of "breaking a fast" should align with your personal objectives, whether that's weight loss, improved insulin sensitivity, or autophagy.

Why Your Fasting Goals Matter

Intermittent,Fasting,Hungry,diet​The Power of Intermittent FastingShutterstock

Your specific intermittent fasting goals determine what you can consume without breaking your fast. For autophagy—the cellular cleaning process—even minimal calories can interrupt benefits. "If autophagy is your main goal, then anything you consume beyond water and electrolytes will technically break your fast and reduce autophagy," says Kait. However, if you're fasting primarily for weight loss or blood sugar regulation, you have more flexibility in what you can consume during your fasting window.

How Insulin Impacts Your Fast

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

The key factor in determining what breaks a fast is how a substance affects your insulin levels. "What we want to look at here is if certain drinks impact our insulin because when insulin is low, blood sugar is low, and we're burning fat," Kait points out. When insulin rises, even slightly, many of the benefits of fasting diminish. Understanding this mechanism helps you make better choices about what to consume during your fasting hours.

Sweetened Beverages

Sugar,Free,Soft,drink,soda,coke,cola,diet​Only Drink Diet SodaShutterstock

Diet sodas might seem like a safe bet with zero calories, but appearances can be deceiving. "While diet soda may have zero calories and zero sugar, this does not mean these drinks are healthy. Some of the sweeteners added to diet soda can spike your insulin significantly," warns Kait. Even just the taste of sweetness can trigger an insulin response, which means diet drinks do break your fast. This applies to any artificially sweetened beverages, even those marketed as "zero calorie."

Milk and Alternatives

Woman drinking milk​Raw Grass-Fed DairyShutterstock

You might be surprised to learn that even unsweetened plant-based milks can interrupt fasting. "Milk will break a fast as it contains carbs, sugar, and protein. Almond milk and other milk alternatives will also break your fast for the same reason, even if they are unsweetened," Kait explains. The carbohydrates and proteins in these beverages trigger insulin release, which halts the fasting state. Even small amounts added to coffee or tea can be enough to impact your fast.

Protein-Based Drinks

Homemade Organic Beef Bone Broth in a Bowl​Beef Bone BrothShutterstock

Protein supplements should be saved for your eating window. "While protein does not raise insulin as much as carbs do, it still does cause a rise, and this rise is more significant in people who are insulin resistant," says Kait. This means bone broth, protein powders, collagen supplements, and BCAAs all break your fast. These should be consumed during your eating window to maintain fasting benefits.

Herbal Teas and Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.​Probiotic Foods: KombuchaShutterstock

Be careful with your tea selection during fasting. "A lot of herbal teas contain dried fruit, which contains carbs and sugar and will break a fast," Kait cautions. Similarly, kombucha might seem like a healthy option, but it's not fasting-friendly. "Although it is low in calories, it does contain carbs and sugar and will break your fast," she explains. Always check ingredients carefully before assuming a "health" drink is fasting-compatible.

Water and Electrolytes

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,A​Electrolytes Are Absolutely EssentialShutterstock

The most essential drink during fasting is simple water. "Regular water will not break your fast, and you should drink it during your fasting window," Kait advises. You can enhance your hydration by adding electrolytes: "A bonus tip is to add a pinch or two of salt into your water to get some extra electrolytes, which can make fasting a whole lot easier." This simple addition can help combat headaches and fatigue while maintaining your fasting state.

Black Coffee and Tea

Beautiful woman in cowboy hat drinking coffee on patio in front of her houseShutterstock

Good news for coffee lovers—your morning brew can stay. "Black coffee does not break a fast as it has no impact on insulin," says Kait. The same applies to certain teas: "Natural teas such as green tea and peppermint, with no added sugar of course, will not break a fast." These beverages can actually enhance your fast by providing small amounts of caffeine, which can suppress appetite and boost metabolism while maintaining the fasted state.

Sparkling Water

Glass,Water,Sparkling,soda​Soda for Sparkling WaterShutterstock

If you're tired of regular water, you have another option. "Unflavored sparkling water will not break a fast, and can be a great way to mix things up if you're tired of still water," Kait shares. The carbonation might even help you feel fuller temporarily, making your fasting window more manageable. Just make sure it's unflavored and doesn't contain artificial sweeteners that could trigger an insulin response.

Apple Cider Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Apple cider vinegar is a fasting-friendly addition to your regimen. "Apple cider vinegar is one thing I am asked about frequently, and no, it will not break your fast," confirms Kait. Small amounts can be added to water to provide flavor without interrupting your fast. Some research even suggests it might improve insulin sensitivity, potentially enhancing your fasting benefits.

Lemon Water

Woman squeezes lemon juice into a glass.​1. LemonShutterstock

Adding a splash of citrus to your water is perfectly acceptable. "A squirt of lemon juice in water will also not break a fast," Kait explains. The minimal amount of carbohydrates in a small amount of lemon juice isn't enough to trigger significant insulin release. This simple addition can make plain water more appealing during longer fasting periods while providing a small amount of vitamin C.

The Bulletproof Coffee Controversy

Popular health care drink : Bulletproof CoffeeShutterstock

Bulletproof coffee sits in a gray area of fasting. "This one is a bit controversial. Depending on what is in your bulletproof coffee and how much can of course make a difference," Kait admits. Pure fats like MCT oil and small amounts of butter or heavy cream may not significantly impact insulin. "If you have a small amount of MCT oil, that will not break your fast. MCT oil actually enhances certain benefits of fasting," she explains. However, she cautions against going overboard with additions.

How to Use Bulletproof Coffee Correctly

bulletproof coffee, keto paleo drink blended with butter and coconut oilShutterstock

If you choose to include bulletproof coffee in your fasting regimen, moderation is key. "A bulletproof coffee with a tablespoon of MCT oil and a tablespoon of butter, probably fine. Again, if your goals are relating to weight loss, insulin sensitivity, and blood sugar regulation," says Kait. Remember that bulletproof coffee should serve a purpose: "The thing with bulletproof coffee is it is meant to replace a meal. You drink it in the morning and it helps you push your first true meal until later in the day. If it's not doing that for you, then it's not benefiting you."

Your Fasting Drink Guide

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

The golden rule for fasting-friendly drinks is simple. "Anything that contains carbs, sugars, or protein will stimulate insulin and will break your fast, as well as anything that is sweet tasting. Any low calorie drinks that do not trigger insulin are fair game, and fat in small quantities is probably okay as well," Kait summarizes. Using this framework, you can make informed decisions about what to consume during your fasting windows while preserving the health benefits you're working toward.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

drinkssustainable-weight-lossintermittent-fasting

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Nutrition & Diet

7 Best Drinks For Intermittent Fasting

Kaitlin Malthaner Health Coach Kait
Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackMay 09, 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.

Most of us have heard about intermittent fasting and its impressive benefits for weight loss, reduced inflammation, and improved blood sugar control. But confusion often sets in when it comes to what you can consume during your fasting window. Health coachKait Malthaner, BSc Nutrition & Exercise, specializes in blood sugar control and insulin resistance, and she's here to clear up the confusion. Understanding what breaks your fast can be the difference between seeing results or undermining your efforts—read on to discover the seven drinks you can enjoy while maintaining all the benefits of your fast.

Understanding What It Means to Break a Fast

Breaking a fast means more than simply consuming food after a period of abstaining. It all depends on your fasting goals. "In broad terms, to break a fast means to conclude a period of fasting by consuming food, but there's a bit more to it than that. And it all comes down to why you are intermittent fasting," Kait explains in her post. Your definition of "breaking a fast" should align with your personal objectives, whether that's weight loss, improved insulin sensitivity, or autophagy.

Why Your Fasting Goals Matter

Intermittent,Fasting,Hungry,diet​The Power of Intermittent FastingShutterstock

Your specific intermittent fasting goals determine what you can consume without breaking your fast. For autophagy—the cellular cleaning process—even minimal calories can interrupt benefits. "If autophagy is your main goal, then anything you consume beyond water and electrolytes will technically break your fast and reduce autophagy," says Kait. However, if you're fasting primarily for weight loss or blood sugar regulation, you have more flexibility in what you can consume during your fasting window.

How Insulin Impacts Your Fast

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

The key factor in determining what breaks a fast is how a substance affects your insulin levels. "What we want to look at here is if certain drinks impact our insulin because when insulin is low, blood sugar is low, and we're burning fat," Kait points out. When insulin rises, even slightly, many of the benefits of fasting diminish. Understanding this mechanism helps you make better choices about what to consume during your fasting hours.

Sweetened Beverages

Sugar,Free,Soft,drink,soda,coke,cola,diet​Only Drink Diet SodaShutterstock

Diet sodas might seem like a safe bet with zero calories, but appearances can be deceiving. "While diet soda may have zero calories and zero sugar, this does not mean these drinks are healthy. Some of the sweeteners added to diet soda can spike your insulin significantly," warns Kait. Even just the taste of sweetness can trigger an insulin response, which means diet drinks do break your fast. This applies to any artificially sweetened beverages, even those marketed as "zero calorie."

Milk and Alternatives

Woman drinking milk​Raw Grass-Fed DairyShutterstock

You might be surprised to learn that even unsweetened plant-based milks can interrupt fasting. "Milk will break a fast as it contains carbs, sugar, and protein. Almond milk and other milk alternatives will also break your fast for the same reason, even if they are unsweetened," Kait explains. The carbohydrates and proteins in these beverages trigger insulin release, which halts the fasting state. Even small amounts added to coffee or tea can be enough to impact your fast.

Protein-Based Drinks

Homemade Organic Beef Bone Broth in a Bowl​Beef Bone BrothShutterstock

Protein supplements should be saved for your eating window. "While protein does not raise insulin as much as carbs do, it still does cause a rise, and this rise is more significant in people who are insulin resistant," says Kait. This means bone broth, protein powders, collagen supplements, and BCAAs all break your fast. These should be consumed during your eating window to maintain fasting benefits.

Herbal Teas and Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.​Probiotic Foods: KombuchaShutterstock

Be careful with your tea selection during fasting. "A lot of herbal teas contain dried fruit, which contains carbs and sugar and will break a fast," Kait cautions. Similarly, kombucha might seem like a healthy option, but it's not fasting-friendly. "Although it is low in calories, it does contain carbs and sugar and will break your fast," she explains. Always check ingredients carefully before assuming a "health" drink is fasting-compatible.

Water and Electrolytes

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,A​Electrolytes Are Absolutely EssentialShutterstock

The most essential drink during fasting is simple water. "Regular water will not break your fast, and you should drink it during your fasting window," Kait advises. You can enhance your hydration by adding electrolytes: "A bonus tip is to add a pinch or two of salt into your water to get some extra electrolytes, which can make fasting a whole lot easier." This simple addition can help combat headaches and fatigue while maintaining your fasting state.

Black Coffee and Tea

Beautiful woman in cowboy hat drinking coffee on patio in front of her houseShutterstock

Good news for coffee lovers—your morning brew can stay. "Black coffee does not break a fast as it has no impact on insulin," says Kait. The same applies to certain teas: "Natural teas such as green tea and peppermint, with no added sugar of course, will not break a fast." These beverages can actually enhance your fast by providing small amounts of caffeine, which can suppress appetite and boost metabolism while maintaining the fasted state.

Sparkling Water

Glass,Water,Sparkling,soda​Soda for Sparkling WaterShutterstock

If you're tired of regular water, you have another option. "Unflavored sparkling water will not break a fast, and can be a great way to mix things up if you're tired of still water," Kait shares. The carbonation might even help you feel fuller temporarily, making your fasting window more manageable. Just make sure it's unflavored and doesn't contain artificial sweeteners that could trigger an insulin response.

Apple Cider Vinegar

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisle​Apple Cider Vinegar and Warm WaterShutterstock

Apple cider vinegar is a fasting-friendly addition to your regimen. "Apple cider vinegar is one thing I am asked about frequently, and no, it will not break your fast," confirms Kait. Small amounts can be added to water to provide flavor without interrupting your fast. Some research even suggests it might improve insulin sensitivity, potentially enhancing your fasting benefits.

Lemon Water

Woman squeezes lemon juice into a glass.​1. LemonShutterstock

Adding a splash of citrus to your water is perfectly acceptable. "A squirt of lemon juice in water will also not break a fast," Kait explains. The minimal amount of carbohydrates in a small amount of lemon juice isn't enough to trigger significant insulin release. This simple addition can make plain water more appealing during longer fasting periods while providing a small amount of vitamin C.

The Bulletproof Coffee Controversy

Popular health care drink : Bulletproof CoffeeShutterstock

Bulletproof coffee sits in a gray area of fasting. "This one is a bit controversial. Depending on what is in your bulletproof coffee and how much can of course make a difference," Kait admits. Pure fats like MCT oil and small amounts of butter or heavy cream may not significantly impact insulin. "If you have a small amount of MCT oil, that will not break your fast. MCT oil actually enhances certain benefits of fasting," she explains. However, she cautions against going overboard with additions.

How to Use Bulletproof Coffee Correctly

bulletproof coffee, keto paleo drink blended with butter and coconut oilShutterstock

If you choose to include bulletproof coffee in your fasting regimen, moderation is key. "A bulletproof coffee with a tablespoon of MCT oil and a tablespoon of butter, probably fine. Again, if your goals are relating to weight loss, insulin sensitivity, and blood sugar regulation," says Kait. Remember that bulletproof coffee should serve a purpose: "The thing with bulletproof coffee is it is meant to replace a meal. You drink it in the morning and it helps you push your first true meal until later in the day. If it's not doing that for you, then it's not benefiting you."

Your Fasting Drink Guide

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

The golden rule for fasting-friendly drinks is simple. "Anything that contains carbs, sugars, or protein will stimulate insulin and will break your fast, as well as anything that is sweet tasting. Any low calorie drinks that do not trigger insulin are fair game, and fat in small quantities is probably okay as well," Kait summarizes. Using this framework, you can make informed decisions about what to consume during your fasting windows while preserving the health benefits you're working toward.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 50 Pounds in 90 Days With This Proven Approach, Says Expert

Woman pulling her big jeans and showing weight loss.
Shutterstock/VGstockstudio
Leah Groth
By Leah GrothMay 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Losing 50 pounds in 90 days sounds downright preposterous. However, according to one expert it’s not only doable – but not as hard as you would imagine. Adam Potash (@adampotashapproach) is a diet and fitness influencer and coach who has amassed a massive following for his weight loss technique. He claims you can lose 20 pounds in 30 days and 50 pounds in 90 days by using his method. In one viral TikTok video he breaks down how to do it.

1. Keep Enjoying Your Food

@adampotashapproach

Heres hpwnto lose 50 pounds in the next 90 days #loseweightwithme #lose50pounds #tiktokweightloss #weightlossforwomen #theapproach #fypシ

“Alright guys, here's how you're going to lose 50 pounds in the next 90 days. It's actually going to be a lot easier than you think,” he says in the viral video. “You're going to lose 20 pounds in your first month. You're going to lose 15 pounds in your second month. I'll buy another 15 pounds in your third month.” He goes on to explain that intermittent fasting is the way to do it. “I'm going to give you some of the basics and if you can follow this, you can eat out anywhere you go with your girlfriends. This isn't going to feel depriving or restrictive in any way. I want you to enjoy food.”

Related: Woman Amazes With Flat Belly After Shedding 50 Pounds in Less Than a Year

2. Eat Your First Meal at Noon

Fitness,Breakfast,running,healthy,eating,saladShutterstock

“Your first meal's going to be around 12:00 PM,” he says. “You want that to be a big, hearty meal. That meal is going to contain protein, vegetables, and good carbs. So no processed carbs, no breads, no pastas. Most other carbs are okay,” he says.

3. Fruit Snack a Few Hours Later

Frozen,Frosted,Berries,Bowl,Frozen,Berriy,strawberry,strawberries,blueberries,rasberry,rasberriesShutterstock

A few hours after that, “between three and four, you're going to have a healthy snack,” he says, suggesting an apple, “but you can have really any fruit, mixed berries, melon, mango, and trail mix as well,” he says. “Totally up to you. You can even go as far as have a yogurt, even hummus if that's your thing.”

4. Last Meal at 8 PM

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

“Your last meal is going to be before 8:00 PM,” he continues. “So three meals within an eight hour window. For the last meal he recommends protein and vegetables, avoiding carbs as “most of those carbohydrates” should be in your lunchtime meal “when you need it most.”

5. From 8 PM to Noon You Can Only Drink Water or Black Coffee

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

“Here's the kicker,” Adam continues. Between that last meal and your first meal water and coffee are the only acceptable drinks. “That coffee must be black. No artificial sweeteners, no Splenda, no stevia, nothing like that. And of course, no creamers of any kind,” he concludes.

6. How Does Intermittent Fasting Work

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Related: Whitney Johns Shows Off Her Fit Body and Unveils Her at Home Workout

7. What Does Science Say About Intermittent Fasting

Skip breakfast concept with no symbol and clock on plateShutterstock

However, one July 2017 study out of University of Illinois at Chicago and published in JAMA found that Intermittent fasting is no more effective for weight loss than daily calorie restriction. They also determined that it was less sustainable, as more people were likely to stop doing it than those simply restricting calories.

💪🔥Body Booster: Intermittent fasting helps some people lose weight, ultimately by restricting calorie intake into a designated feasting time. However, not everyone finds the method as sustainable as simply cutting calories.

Nutrition & Diet

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

Dr_Morgan_Nolte3
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.
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.

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

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

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

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"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

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

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

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

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

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

"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

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

The 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.

Fitness & Workouts

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

Closeup,Of,Female,Lips,Consuming,A,Drink,With,Straw.
Shutterstock
Leah Groth
By Leah GrothSep 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

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

What Is a “True” Fast

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

What Happens When You Break a Fast

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

Water

Girl drinking water from bottle in forrestShutterstock

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

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

Apple Cider Vinegar

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

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

Lemon Juice

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

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

Diet Sodas

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

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

Diet Sodas Made with Stevia

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

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

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

Black Coffee

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

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

Bulletproof Coffee

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

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

Coffee with Half-and-Half or Cream

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

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

Coffee with Non-Dairy Creamer

Pouring Cream into a Cup of CoffeeShutterstock

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

Tea

Japanese green teaShutterstock

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

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

Coconut Water

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

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

Coconut Milk

Bottle of tasty fresh coconut milk on blue grunge backgroundShutterstock

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

Pre-Workout Powder

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

Alcohol

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

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

Milk

milk pouring from bottle into glass on old wooden tableShutterstock

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

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

Electrolytes

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

Nutrition & Diet

10 Best Foods to Eat Before and After Fasting, According to Dave Asprey

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Dave Asprey/Facebook
Leah Groth
By Leah GrothAug 29, 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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✓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.

Before you go on a fast – whether for religious reasons or to try and lose weight fast – you should always plan in terms of what you should eat before and after. Why? Before fasting, you want to give your body the nutrients it needs to sustain the fast. And, when breaking the fast, you want to ease your digestive system back into action. Here are the best foods to eat before and after fasting, according to Dave Asprey, health science entrepreneur, bestselling author, and the "Father of Biohacking."

Before Fasting: High-Quality Protein

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

“Before a long period of fasting, you’ll want to choose low-toxin and high-nutrient foods like the ones I recommend on The Bulletproof Diet," Asprey tells Body Network. This includes high-quality proteins like grass-fed meat.

Related: This Is How I Lost 100 Pounds in 4 Months

Low Toxin Veggies

red leaf lettuceShutterstock

He also recommends “low toxin vegetables like arugula or red lettuce,” he tells us.

Low-Toxin Starches and Carbs

Milk and honey on the wooden table closeupShutterstock

Next, he recommends preparing for your fast with low-toxin starches and carb sources such as white rice, raw honey, and fruit.

High-Quality Fats

ButterShutterstock

“You’ll also want to include high-quality fats like C8 MCT oil and butter,” he says.

An Example of a Great Pre-Fast Meal

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Asprey offers an “example meal,” recommending a grass-fed steak (high-quality protein), a cup of blueberries, mango (high quality carbs), and steamed broccoli topped with ghee (low-toxin veggies and healthy fats)” he says.

Breaking Fast: Salt Water

Salt shakerShutterstock

“When breaking a fast,” Asprey recommends starting with water with added salt. “Water with salt helps hydrate your body,” he says.

Remineralized Coffee

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

“Coffee, specifically remineralized coffee like Danger Coffee, also assists in replenishing your body with electrolytes that you have lost during a longer fast,” says Asprey.

Low-Toxin, High Nutrient Food

Dave_Asprey2Dave Asprey/Facebook

“Just as you’d want to choose low-toxin and high-nutrient foods before starting your fast, you’ll also want to follow this guideline when breaking your fast,” Asprey continues.

An Example of a Great Post-Fast Meal

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

An example “breakfast” meal “is a wild-caught salmon filet (high-quality protein), white rice (starch) topped with grass-fed butter (healthy fat), with an arugula salad dressed with a mixture of MCT oil and apple cider vinegar (healthy fats and low-toxin veggies),” he says.

Take Digestive Enzymes and Betaine HCI

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He also recommends a few supplements. “Because your digestion may take a while to kick back into full gear after a long fast, it’s best to take digestive enzymes and betaine HCl with your meal to enhance absorption.”

💪🔥Body Booster: Before and after a fast, try to eat low-toxin, high-nutrient food. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

20 Foods That Strip Belly Flab

Melissa Pfeister
20 Foods That Strip Belly Fat
Copyright Melissa Pfeister
Melissa Pfeister
By Melissa PfeisterMay 10, 2025
Melissa Pfeister
Melissa Pfeister is the founder of the health and wellness brand Stripped with Melissa and the host of the podcast Side Piece.
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Growing up in Ohio, my life revolved around sports. I was so serious about being “the female Michael Jordan” that I convinced my parents to build a half-basketball court in our backyard and turn our basement into a full-blown workout facility. Playing sports and working out year-round ultimately got me into learning about food and healthy ways of eating. That then turned into wanting to help others do the same, which is why I became a Stanford Medicine-certified nutritionist and started my business, Stripped with Melissa. This turned into working with Body Network's sister site, Eat This, Not That! on their Medical Expert Board. Helping people with their nutrition and on their weight loss journey is my greatest love and passion! Read on to discover the key foods that help reduce belly fat and learn proven tactics to kickstart your weight loss journey and stay on track.

Good Ol’ H2O

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

Yes, water! Water is SO awesome for your entire body, especially when trying to burn belly fat or any fat. Not only does water fill you up without filling you out, but it keeps your body hydrated. A hydrated body allows for fat molecules to break down, helping you to burn off energy!

Avocado

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

Not only is avocado one of my absolute favorite foods ever, but it’s also full of omega-3 fatty acids which helps to reduce visceral fat. Visceral fat is also known as “toxic fat” stored for winter or any season deep within your body, especially within your belly. The more we can chop away at the visceral fat, the slimmer and healthier your belly and body become!

Kale & Spinach

kale salad leaves close up with water drops background​Leafy GreensShutterstock

Numbers 3 & 4 go to the rockstars kale and spinach. Not only can you eat them raw or cook them up in so many ways, but dark leafy greens are low-calorie, little to no fat, and perfect for getting that belly lean and mean!

Eggs in the package​EggsShutterstock

Numbers 5 & 6 go to my other loves, eggs and fish! Protein-packed foods like these two all-stars increase your body’s metabolic function, which gets your body working, resulting in less abdominal fat! Whole eggs are great, but just using the whites is very eggcellent with lower calories than eating the egg yolk as well.

Hot Sauce

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers​Spice Up Your Food with Healthy CondimentsShutterstock

Number 7 might be my all-time favorite ever… hot sauce! The hot part of your favorite spicy food comes from a compound called capsaicin. This has been shown to boost your metabolism, helping your body to burn more calories and fat. Hot sauce or salsa are also beneficial when used as a healthy, low-calorie ingredient or condiment instead of high-fat butter or margarine. When in doubt, hot sauce it out!

Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

Beans beans, they’re good for your heart, the more you eat them the more you… lose that weight! Yes, it’s true, beans ARE the magical fruit! Low-fat and loaded with fiber, beans help to keep your body filling up without filling you out!

Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

Cinnamon is SO fine that’s why it’s #9! Oh, how I LOVE cinnamon. Whether adding to your morning coffee or bowl of oatmeal, there are many benefits to using cinnamon. As with hot sauce or salsa, it has zero to no calories and is an amazing substitute for sugar. While sipping that cinnamon in your coffee, digestion is improved which lends to your metabolism kicking into gear and burning extra calories and fat!

Nuts

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,​Nuts and SeedsShutterstock

Number 10 is NUTS! No, really, nuts like almonds are full of those amazing omega-3 fats, protein, vitamins, and minerals which help to keep you feeling fuller longer. They also contain amygdalin, a compound shown to help reduce belly and body fat overall. So enjoy. It’s time to be nutty!

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Nowadays, so many of us have an uneasy gut. Gut issues are a pain, literally, and absolutely no fun. The great news, there’s a way to help and eating yogurt is one of them! Yogurt is an amazing source of probiotics helping to support the bacteria good for gut health. These probiotics assist you not only in feeling better in your gut but helping you lose that stubborn belly fat!

Chicken & Turkey

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

#12 & lucky 13…Get your meat! Well, chicken and turkey! I cannot say enough about foods high in protein. But please do me a favor and sub out that red meat for the low-fat, and most importantly, healthy fat turkey and chicken!

Salmon and Tuna

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Is that tasty chicken of the sea… salmon and tuna! Remember with those almonds and avocados, salmon is full of heart and belly healthy omega-3s which help to boost your metabolism and reduce that underneath visceral belly fat! Both are also high in protein helping you to feel fuller for a longer time.

Apples

Ripe red apples on table close upShutterstock

An apple a day keeps the belly fat away! Apples are one of the highest-fiber fruits packing a huge healthy punch to that belly fat. Fiber slows digestion in your gut, helping you feel fuller longer. Although apple contain natural sugar, the high fiber actually slows down blood sugar absorbed as well!

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats baby! Grab those oats, add some cinnamon, and make a heart healthy, belly fat fighting meal! Oats are high in soluble fiber which, like with the fiber in those apples, slows digestion by the absorption of water AND blood sugar. Oats are oatastic so enjoy your cinnamon flavored oatmeal for breakfast!

Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Broccoli is so good for your body! Broccoli contains vitamin K which is amazing for fat metabolism. Broccoli also contains a compound called carotenoids that helps to get the fat burning going and help you lose that belly fat!

Protein Shake

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Shake shake, shake it off! And by shake, I mean grab a protein shake. Some of us don’t get enough protein in the day, so having a protein shake is a quick and easy way to fuel up on that goodness your body needs. Along with all the amazing protein packed foods above, the protein in these shakes make you feel fuller longer while helping your muscles burn fat and get the recharge they need to keep burning, building and getting stronger!

Green Tea

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.​5. Green TeaShutterstock

Want a drink?! Well look no further! Number 20 is one of my favorite go-to’s Green Tea! Whether you’re a hot tea or an iced tea lover, green tea contains not only caffeine, but a type of antioxidant called catechin. Catechin combined with the caffeine can speed up your metabolism, increasing the amount of energy used and helping to break down that stubborn excess belly fat. So, grab a glass or cup, add some cinnamon and say bye-bye to that weight!

Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your Body

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

You know that old saying “You are what you eat”? Well, I’m a very firm believer in it! Eating donuts every day doesn’t mean you are going to turn into one however, all the calories, sugar and fat in those donuts will leave its mark on your body. A funny story about that little saying too…when first becoming a mom, I was big on making sure my baby had enough vegetables. When taking my boy to his one-year check-up, the doctor asked if I often fed him orange-colored vegetables like sweet potatoes, carrots, and squash. I proudly responded, “Yes!” She then asked me to look at the bottom of his feet and pointed out the light color of orange they were. While she was very proud as his pediatrician, she said he’s literally turning orange, so maybe don’t have to feed him so many!

Belly Flab Strip Tip: Take It One Day at a Time

overweight woman on scale at homeStep Five: Stay ConsistentShutterstock

Please know when you’re about to begin your weight loss journey, take it one day at a time and take small steps! Losing weight and getting healthy is a marathon, not a sprint. It’s not about crazy fad diets that are impossible to sustain long term. Just as you would starting back to riding a bike or working out, slow and steady wins the race! Staying positive and taking everything, no matter how small you might think it may be, as a win is huge. We are always so busy with work, kids and taking care of everyone else, it’s important to take care of yourself. The healthier and happier you are, both physically and mentally, the better you are for everyone else!

Oh, how I love all the deliciously amazing foods that are great for your entire body, especially for your belly! There are so many to choose from, but these are some of my favorites!

Belly Flab Strip Tip: Start Small

Melissa Pfeister

Copyright Melissa Pfeister

I’m a firm believer that small changes make a BIG difference. It’s not about a complete 180 of your eating. Take one meal and start to make changes. Get comfortable with the new routine. Strive for being confident. As much as you are wanting a change physically, we must change your mental game and outlook as well. Don’t forget to be proud of yourself. The more fun you have with it, the more success you will have in the long run. All these foods are amazing for your body and to burn belly fat, for best results though get moving and keep that exercise going. The more you move, the more your body is working and helping you on your successful belly-fat fighting, weight loss journey!

About the author: Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.

Fitness & Workouts

I Lost 50 Pounds in 8 Months by Walking

Carlo Costanzo vCloudInfo
I Lost 50 Pounds in 8 Months by Walking
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Leah Suzanne
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
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You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video, he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.

He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom Concept​Here’s How Many Calories You Can Burn WalkingShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,Seashore​Your Sustainable Path ForwardShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

tourist couple walking on cobblestone street vacation in europe on holiday break​Don’t Increase Walking Too FastShutterstock

“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

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He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Man walking on sunlit trail in autumn forest enjoying peaceful walk in nature​Walk for 30 MinutesShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

Person using Apple i-phone to press and access the MyFitnessPal app / application​1. Track Your Food IntakeShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

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Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.”

Nutrition & Diet

Mom Lost 35 Pounds in 5 Months with 5 Habits

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Copyright cortisol.savvy.mama/Instagram
Leah Suzanne
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
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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 dealing with high cortisol and struggling to lose weight? Katie Tufte is a mom and influencer whose mission is “helping moms conquer weight loss, energy, and support cortisol + GLP-1 naturally.” In a new social media post, she reveals the simple changes she made to lose weight fast. “5 habits that helped me go from 175 to 140 pounds in 5 months,” she writes.

She Discovered She Had High Cortisol

“When I discovered I was dealing with high cortisol, I felt stuck—like nothing was working for me. But I made a few key changes to my daily routine that helped me lower cortisol naturally and finally start losing weight,” she writes.

Less Intense Workouts

Swapping out high-intensity workouts for lower-intensity alternatives was a game-changer. “I started walking…a lot! And strength training 3-4 times a week!” she reveals.

She Hydrated

She also prioritized hydration. However, she didn’t drink plain water; instead drinking water infused with minerals. “Staying hydrated with electrolytes,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Went to Bed Earlier

By setting an earlier bedtime, getting more sleep also enabled her to lose weight faster. “Prioritizing sleep is crucial for stress relief and hormone balance,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Changed Her Diet

She also made some dietary changes. “I started eating balanced meals, focusing on increasing protein to stabilize my blood sugar,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Cortisol Supporting Supplement

She maintains that taking a cortisol-supporting supplement was very helpful. “This was the game-changer that helped manage my stress levels effectively,” she says.

You Can Break the Cycle

“Within 5 months, I lost 30 pounds that I’d been struggling with for years, and my energy levels came back! And about a year later, I added in gut health and lost another 5! By supporting your cortisol levels and gut health, you can finally break free from the cycle of stress and weight gain,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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