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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.

11 Barre Moves That Sculpt Your Body

Simple and effective moves for every level.

Portia Page, cpt, ncpt, pma, ace and afaa
By Portia Page, cpt, ncpt, pma, ace and afaaOct 28, 2024
Portia Page, cpt, ncpt, pma, ace and afaa
Pilates Teacher; Fitness and Wellness Expert; Balanced Body Educator; Author of "Pilates Illustrated"
Balanced Body Pilates Master Instructor since 2006, teaching a wide range of fitness classes including Step ...
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.

balet dance barre instructor
Shutterstock
Portia Page, cpt, ncpt, pma, ace and afaa
By Portia Page, cpt, ncpt, pma, ace and afaaOct 28, 2024
Portia Page, cpt, ncpt, pma, ace and afaa
Pilates Teacher; Fitness and Wellness Expert; Balanced Body Educator; Author of "Pilates Illustrated"
Balanced Body Pilates Master Instructor since 2006, teaching a wide range of fitness classes including Step ...
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.

Fitness & Workouts

Want barre movies that sculpt your body? You've come to the right place. For the last 20 years as a fitness instructor, I have taught more than 12,000 fitness classes all over the US and even as far away as Bangkok, Thailand, and my focus and specialty has been mind/body, and specifically, Pilates. For my own personal fitness practice, my go-to is Pilates, strength training; and Barre (or dance in general). Why? Barre/Dance appeals to my love of moving to the beat and it brings out my creative mind and frees up my body. With that in mind, here are 11 Barre moves that sculpt your body.

The Benefits of Strength Training

athlete in the gym with dumbbells. High quality photoShutterstock

For me, strength training has always been appealing – and being in the group fitness industry for over 30 years, I love to move to music! And moving to music while lifting weights fulfills the immediate benefits of weight training. Here is a quick list of benefits of strength training:

  1. You'll build muscle strength (helps with ability to do your daily tasks)
  2. It burns calories more efficiently (building muscle increases metabolic rate)
  3. You decrease risk of falls (ability to support your own body)
  4. It lowers risk of injury (improves overall strength and range of motion around joints)
  5. It helps with bone strength/density (weight-bearing exercises place stress on bones, which helps to build bone density and reduces risk of osteoporosis)
  6. It improves brain health (studies show improvements in cognitive function)
  7. You'll have better self-esteem and quality of life (helps you to work towards a goal and appreciate your own body’s ability to overcome challenges)

And while I love a good weightlifting workout with light to moderate weights (especially if I have my favorite music playing) – there’s nothing better than incorporating Barre/Dance moves and building strength with my own body weight. It also means that I can do this type of workout anywhere – outside, at the wall at home, and with or without music.

Step 1: START!

Two girls are getting ready for fitness trainingShutterstock

While this may be the toughest step – once started and implemented into a consistent and daily routine – it becomes an easy and adaptable item to your list of daily tasks.

Step 2: Survey Your Equipment and Get Creative

Different sports equipment and fitness ball in gymShutterstock

What do you have in the way of props, equipment, and space? Survey the area (unless you are working out in a dedicated group exercise room or gym) and figure out what you’ve got. For instance, I do pushups at my kitchen counter while making coffee (I know a bit much right? Yet, totally true and I will use other props like a chair or table for the same thing if I’m in a hotel room). I will also use a wall or doorway for balance and or a windowsill to bring the floor to me. For props – you can use soup cans if you don’t have weights, or a filled or partially filled water bottle to add a bit of resistance.

I fortunately have weights, plates, and a barbell so am fully equipped to take on any number of strength training options into my workouts. Other useful props for Barre and strength training are resistance bands (I prefer light and long), Pilates circle/ring, yoga blocks (I like the cork ones that have a bit of density and weight to them), foam rollers, are small stability balls are some favorite options.

Step 3: Think on Your Feet

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Your feet…while doing Barre doesn’t require shoes – you can wear them if you need support (a flexible cross trainer or dance shoe is best if you must wear shoes). I like to wear socks either with or without grip on the bottom if on a hard surface yet prefer being barefoot for carpet. For strength training with weights, it is recommended to wear shoes to protect your feet on hard surfaces and protect the foot if you drop a weight.

Step 4: One Step at a Time

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

Start slow and simple – for instance, set a goal of moving for 5 mins every other day. This might seem like nothing – yet it IS something, and if you make the goal 5 minutes of ‘movement’ you can walk around your space, or outside for 5 minutes and that is your workout every other day. Then you can start to define with more clarity your goals (i.e.: lose weight, gain more muscle, lift a certain weight, workout for 30 mins every other day, etc).

There’s nothing worse than laying out a plan that is too "lofty" – and while it might be well intentioned, if you fail to achieve your goal in the first week, you might be too defeated to re-think or restructure your plan. If you take a break, start again, and again, and again. Life will always ‘life’ for us – imposing challenges as well as inspirations. Doing something is always better than doing nothing! Some of My Favorite Barre Moves That Sculpt Your Body

Plie/Knee Bend

Photo of female left leg being bent in kneeShutterstock

From any foot starting position, bend the knees forward over the center of the foot, keeping the heels grounded and torso upright. Only go as far as possible without lifting the heels from the ground.

Releve/Heel Lift

Cropped shot of female runner standing on her tiptoes for strengthen her calves. Toe stretches can help keep you healthy and prevent common runner injuries.Shutterstock

Lift the heels off the floor by rolling onto the ball of the feet, keeping the ankle, knee, and hip in line with the center of the foot as the heel lifts.

Tendus (means: stretched)

Barefoot woman on the wooden floor. Concept of the underfloor heating in the apartment.Shutterstock

A brush of the toes along the floor, both legs stay straight throughout the movement. This can be done in any direction. The toes stay in contact with the floor.

Chair/Squat

Yoga with a chair. Fit adult caucasian woman practice squat with props on a mat in loft white studio indoor, selective focus. Fitness, workout, trainer, sport, healthy lifestyle, concept.Shutterstock

Bend the knees and hinge the hips at the same time to sit back and down. This can be done in parallel or turned out with the feet narrow or wide.

Lunges (90/90, Tilt, Curtsy)

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Beginning with the feet hip distance, take a long step back with either leg and place the ball of the foot down. Continue to bend both knees while keeping the torso upright and over the back knee. Straighten and step in to switch legs OR stay down and continue onto Forward Tilt Lunge by straightening and bending the back knee to bring the head and torso in line with the back heel. Bend to come upright and either continue with more repetitions or step in to step out with the other leg and switch sides. The curtsy the bending and straightening of the legs with 1-leg crossed bend the other. The back heel stays up and the front heel is grounded throughout all variations of the Lunges.

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

Chasse

Healthy,Foot,.,Feet,Shutterstock

Across floor – a move in which 1 foot ‘chases’ the other – typically done with straight legs & pointed toes.

Saute

Feet of woman standing on tiptoe at homeShutterstock

A jump, bend the knees and push off the feet from heel to toes to straighten the legs and lift from the ground. To land, toes to heels bring each foot to the floor and bend the knees to fully absorb the landing with ease.

Port de bras

legs of young dancers ballerinas in class classical dance, balletShutterstock

The technique and practice of arm movement in ballet. This simply means the carriage of the arms, or posture and movement of the arms. Moving from en bas (in front of hips), to first (out in front), to fifth (overhead), to second (out to the side); and then back to the hips. In other words – make a circular motion (front, overhead, side, start) and this can move in both directions. Excellent way to strengthen and sculpt the arms and shoulders while maintaining good, upright posture. For additional strengthening, do the movements with a light weight (1-3 lbs) in each hand (or a soup can or semi filled water bottle).

Attitude/Arabesque

Strong lady in pink leggins and blue hoodie exercising , lifting one knee up and looking ahead on sunny dayShutterstock

Bring one leg to the front of the body (lifted knee bent and turned out) – Attitude; and then sweep down and lift to the back (bent knee with a turned-out hip). And now some Floorwork Moves

Bridges

On a yoga mat, an Asian woman does a bridge abduction training. Bridge pulses are used in a fitness studio to tone glute muscles.Shutterstock

Knees bent, feet flat on the floor (or on the wall or stationary barre); lift the hips by articulating from the tailbone to the upper back; or lift the hips straight up keeping the lower back in the starting position. Either lower back down the way you came up, or pulse moving the hips down and up in a small range of motion. Option to lift one leg then the other while maintaining the lifted hips, or lift one leg as you press the hips up.

Press up (pushups)

Sporty Asian woman doing push-ups outdoorsShutterstock

From an all fours (hands under shoulders, knees under hips, torso 1-long line from head to tail), semi plank (hands under shoulders, hips extended and on the floor), or full plank position (hands under shoulders and toes under heels with the legs straight, 1-long line from head to heels); bend the elbows to bring the chest to elbow height, then straighten.

RELATED: Alexia Clark Shows Off Her Sports Bra and Shares Surprising Body Weight Exercises Alternatives

The Biggest Mistakes to Avoid

Man scratching his athlete's foot.Close up.Shutterstock

The biggest mistake is not doing Barre at all! Here are a few others:

  1. Clenching the glutes – i.e., tucking the pelvis too far under – adjusts the upper body out of alignment, overworking the glutes and underutilizing the hamstrings and quads.
  2. Not maintaining neutral alignment and posture throughout the movements – usually happens when someone is using too much resistance and/or not paying attention to where their body is in space.
  3. Raising too high on the toes can cause pain in the feet and damage to the metatarsals and the foot itself. Think of lifting the heels only high enough to slide a 1” platform under the heel, and when coming down to the floor from a relieve, keep reaching the crown of the head to the ceiling.

Portia Page is a Balanced Body Educator, a Pilates teacher, and the author of "Pilates Illustrated."

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Fitness & Workouts

11 Barre Moves That Sculpt Your Body

balet dance barre instructor
Shutterstock
Portia Page, cpt, ncpt, pma, ace and afaa
By Portia Page, cpt, ncpt, pma, ace and afaaOct 28, 2024
Portia Page, cpt, ncpt, pma, ace and afaa
Pilates Teacher; Fitness and Wellness Expert; Balanced Body Educator; Author of "Pilates Illustrated"
Balanced Body Pilates Master Instructor since 2006, teaching a wide range of fitness classes including Step ...
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.

Want barre movies that sculpt your body? You've come to the right place. For the last 20 years as a fitness instructor, I have taught more than 12,000 fitness classes all over the US and even as far away as Bangkok, Thailand, and my focus and specialty has been mind/body, and specifically, Pilates. For my own personal fitness practice, my go-to is Pilates, strength training; and Barre (or dance in general). Why? Barre/Dance appeals to my love of moving to the beat and it brings out my creative mind and frees up my body. With that in mind, here are 11 Barre moves that sculpt your body.

The Benefits of Strength Training

athlete in the gym with dumbbells. High quality photoShutterstock

For me, strength training has always been appealing – and being in the group fitness industry for over 30 years, I love to move to music! And moving to music while lifting weights fulfills the immediate benefits of weight training. Here is a quick list of benefits of strength training:

  1. You'll build muscle strength (helps with ability to do your daily tasks)
  2. It burns calories more efficiently (building muscle increases metabolic rate)
  3. You decrease risk of falls (ability to support your own body)
  4. It lowers risk of injury (improves overall strength and range of motion around joints)
  5. It helps with bone strength/density (weight-bearing exercises place stress on bones, which helps to build bone density and reduces risk of osteoporosis)
  6. It improves brain health (studies show improvements in cognitive function)
  7. You'll have better self-esteem and quality of life (helps you to work towards a goal and appreciate your own body’s ability to overcome challenges)

And while I love a good weightlifting workout with light to moderate weights (especially if I have my favorite music playing) – there’s nothing better than incorporating Barre/Dance moves and building strength with my own body weight. It also means that I can do this type of workout anywhere – outside, at the wall at home, and with or without music.

Step 1: START!

Two girls are getting ready for fitness trainingShutterstock

While this may be the toughest step – once started and implemented into a consistent and daily routine – it becomes an easy and adaptable item to your list of daily tasks.

Step 2: Survey Your Equipment and Get Creative

Different sports equipment and fitness ball in gymShutterstock

What do you have in the way of props, equipment, and space? Survey the area (unless you are working out in a dedicated group exercise room or gym) and figure out what you’ve got. For instance, I do pushups at my kitchen counter while making coffee (I know a bit much right? Yet, totally true and I will use other props like a chair or table for the same thing if I’m in a hotel room). I will also use a wall or doorway for balance and or a windowsill to bring the floor to me. For props – you can use soup cans if you don’t have weights, or a filled or partially filled water bottle to add a bit of resistance.

I fortunately have weights, plates, and a barbell so am fully equipped to take on any number of strength training options into my workouts. Other useful props for Barre and strength training are resistance bands (I prefer light and long), Pilates circle/ring, yoga blocks (I like the cork ones that have a bit of density and weight to them), foam rollers, are small stability balls are some favorite options.

Step 3: Think on Your Feet

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Your feet…while doing Barre doesn’t require shoes – you can wear them if you need support (a flexible cross trainer or dance shoe is best if you must wear shoes). I like to wear socks either with or without grip on the bottom if on a hard surface yet prefer being barefoot for carpet. For strength training with weights, it is recommended to wear shoes to protect your feet on hard surfaces and protect the foot if you drop a weight.

Step 4: One Step at a Time

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

Start slow and simple – for instance, set a goal of moving for 5 mins every other day. This might seem like nothing – yet it IS something, and if you make the goal 5 minutes of ‘movement’ you can walk around your space, or outside for 5 minutes and that is your workout every other day. Then you can start to define with more clarity your goals (i.e.: lose weight, gain more muscle, lift a certain weight, workout for 30 mins every other day, etc).

There’s nothing worse than laying out a plan that is too "lofty" – and while it might be well intentioned, if you fail to achieve your goal in the first week, you might be too defeated to re-think or restructure your plan. If you take a break, start again, and again, and again. Life will always ‘life’ for us – imposing challenges as well as inspirations. Doing something is always better than doing nothing! Some of My Favorite Barre Moves That Sculpt Your Body

Plie/Knee Bend

Photo of female left leg being bent in kneeShutterstock

From any foot starting position, bend the knees forward over the center of the foot, keeping the heels grounded and torso upright. Only go as far as possible without lifting the heels from the ground.

Releve/Heel Lift

Cropped shot of female runner standing on her tiptoes for strengthen her calves. Toe stretches can help keep you healthy and prevent common runner injuries.Shutterstock

Lift the heels off the floor by rolling onto the ball of the feet, keeping the ankle, knee, and hip in line with the center of the foot as the heel lifts.

Tendus (means: stretched)

Barefoot woman on the wooden floor. Concept of the underfloor heating in the apartment.Shutterstock

A brush of the toes along the floor, both legs stay straight throughout the movement. This can be done in any direction. The toes stay in contact with the floor.

Chair/Squat

Yoga with a chair. Fit adult caucasian woman practice squat with props on a mat in loft white studio indoor, selective focus. Fitness, workout, trainer, sport, healthy lifestyle, concept.Shutterstock

Bend the knees and hinge the hips at the same time to sit back and down. This can be done in parallel or turned out with the feet narrow or wide.

Lunges (90/90, Tilt, Curtsy)

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Beginning with the feet hip distance, take a long step back with either leg and place the ball of the foot down. Continue to bend both knees while keeping the torso upright and over the back knee. Straighten and step in to switch legs OR stay down and continue onto Forward Tilt Lunge by straightening and bending the back knee to bring the head and torso in line with the back heel. Bend to come upright and either continue with more repetitions or step in to step out with the other leg and switch sides. The curtsy the bending and straightening of the legs with 1-leg crossed bend the other. The back heel stays up and the front heel is grounded throughout all variations of the Lunges.

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

Chasse

Healthy,Foot,.,Feet,Shutterstock

Across floor – a move in which 1 foot ‘chases’ the other – typically done with straight legs & pointed toes.

Saute

Feet of woman standing on tiptoe at homeShutterstock

A jump, bend the knees and push off the feet from heel to toes to straighten the legs and lift from the ground. To land, toes to heels bring each foot to the floor and bend the knees to fully absorb the landing with ease.

Port de bras

legs of young dancers ballerinas in class classical dance, balletShutterstock

The technique and practice of arm movement in ballet. This simply means the carriage of the arms, or posture and movement of the arms. Moving from en bas (in front of hips), to first (out in front), to fifth (overhead), to second (out to the side); and then back to the hips. In other words – make a circular motion (front, overhead, side, start) and this can move in both directions. Excellent way to strengthen and sculpt the arms and shoulders while maintaining good, upright posture. For additional strengthening, do the movements with a light weight (1-3 lbs) in each hand (or a soup can or semi filled water bottle).

Attitude/Arabesque

Strong lady in pink leggins and blue hoodie exercising , lifting one knee up and looking ahead on sunny dayShutterstock

Bring one leg to the front of the body (lifted knee bent and turned out) – Attitude; and then sweep down and lift to the back (bent knee with a turned-out hip). And now some Floorwork Moves

Bridges

On a yoga mat, an Asian woman does a bridge abduction training. Bridge pulses are used in a fitness studio to tone glute muscles.Shutterstock

Knees bent, feet flat on the floor (or on the wall or stationary barre); lift the hips by articulating from the tailbone to the upper back; or lift the hips straight up keeping the lower back in the starting position. Either lower back down the way you came up, or pulse moving the hips down and up in a small range of motion. Option to lift one leg then the other while maintaining the lifted hips, or lift one leg as you press the hips up.

Press up (pushups)

Sporty Asian woman doing push-ups outdoorsShutterstock

From an all fours (hands under shoulders, knees under hips, torso 1-long line from head to tail), semi plank (hands under shoulders, hips extended and on the floor), or full plank position (hands under shoulders and toes under heels with the legs straight, 1-long line from head to heels); bend the elbows to bring the chest to elbow height, then straighten.

RELATED: Alexia Clark Shows Off Her Sports Bra and Shares Surprising Body Weight Exercises Alternatives

The Biggest Mistakes to Avoid

Man scratching his athlete's foot.Close up.Shutterstock

The biggest mistake is not doing Barre at all! Here are a few others:

  1. Clenching the glutes – i.e., tucking the pelvis too far under – adjusts the upper body out of alignment, overworking the glutes and underutilizing the hamstrings and quads.
  2. Not maintaining neutral alignment and posture throughout the movements – usually happens when someone is using too much resistance and/or not paying attention to where their body is in space.
  3. Raising too high on the toes can cause pain in the feet and damage to the metatarsals and the foot itself. Think of lifting the heels only high enough to slide a 1” platform under the heel, and when coming down to the floor from a relieve, keep reaching the crown of the head to the ceiling.

Portia Page is a Balanced Body Educator, a Pilates teacher, and the author of "Pilates Illustrated."

Fitness & Workouts

Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Annie_Landry1
Copyright create_movementcollective/Instagram
Annie Landry
By Annie LandryNov 29, 2024
Annie Landry
Annie Landry is a multifaceted dance and fitness professional with a passion for holistic wellness. Trained in ...
See Full Bio
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FACT CHECKED BY Christopher Roback

A dancer's body exemplifies the perfect balance of strength and grace—the result of years of dedicated training. Through disciplined practice, dancers develop remarkable flexibility and muscle control that makes complex movements appear effortless. One of their key techniques is working in a turned-out position, rotating from the hips while maintaining precise alignment through the knees and toes. This specialized positioning engages muscles differently than traditional parallel-stance exercises.

The good news? You don't need years of dance experience to benefit from these techniques. I'm Annie Landry, and as a former dancer turned certified personal trainer and corrective exercise specialist, I've developed six gentle yet effective moves that can help anyone achieve a stronger, more graceful physique while protecting their joints.

My Journey from Dancer to Fitness Expert

Group of happy people with coach dancing in gymShutterstock

Dance has been a part of my life since I was three years old. A big part of my dance education focused on flexibility training and Pilates. I love to focus on complex movements that work multiple muscle groups and/or incorporate stretching with strengthening for maximum benefits.

Now, as a former dancer and trainer, I use dance-based fitness moves to help my clients develop long, lean muscles. I love incorporating dance-based moves into fitness routines because they have a minimal impact on the joints but yield great results for strength and muscle tone.

What Makes Dance-Based Training So Effective for Transforming Your Body?

Back view of multiethnic zumba dancers performing movements in dance studioShutterstock

Dance, particularly ballet, lengthens the body while strengthening the muscles. Most people think they need heavy weights to see results, but dance training often requires use of body-weight which is very effective for toning. In technical dance training, we often move through the full range of motion. Simple modifications to exercises can improve results. When we actively engage the foot by pointing or flexing, we can better challenge the muscles that are activated in a leg lift, for example.

RELATED:Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

Before You Begin: Prepare Your Space

Group of happy beautiful young people enjoying a contemporary dancing class. Team of cheerful smiling dancers in casual wear practising a new choreo and having a good time together in a modern studioShutterstock

Before beginning any training program, you should receive clearance from a medical professional. If you are beginning a dance-based training program at home, you will also want to prepare your workout space by removing unnecessary obstacles.

I recommend completing exercises in front of a mirror. This will help you check your form to ensure that you are working safely and that you are engaging the proper muscles.

I also recommend using a base of support, such as a barre or the back of a chair, for the standing exercises. You can also use a kitchen counter or the back of the couch as a base of support, where you lightly rest your fingertips if the space is clear of other furniture, and you can move safely.

Sculpt Your Calves with Heel Lifts

Cropped shot of female runner standing on her tiptoes for strengthen her calves. Toe stretches can help keep you healthy and prevent common runner injuries.Shutterstock

Engaging the core and placing the feet next to one another, gently lift the heels while keeping the legs straight. Try to rise as high up on the ball of the foot as you can, then gently lower down with straight legs. Aim for three sets of fifteen repetitions.

This exercise can be completed with or without a base of support. It is great for the calves and the core.

Target Your Lower Body with Second Position Pulses

Graceful young woman in sportswear confidently leading ballet class with female amateur dancers following her movements in spacious serene dance studioShutterstock

Step your feet slightly wider than shoulder-width apart. Rotating from the hip, turn the legs out to achieve 45 degrees of rotation in Second position. Lift the heels with straight legs so that you are balancing on the balls of the feet. Then, lower down into a plie position by bending the knees. Maintain your original turned-out position on the balls of the feet as you gently pulse up and down. Each pulse should only require you to lift and lower two to three inches. Try to pulse for one minute, then repeat two more times.

This exercise can be completed facing a barre or base of support and holding on with both hands. For more of a challenge, place one hand on the barre and the other on your hip or out to your side. For the biggest balance challenge, complete the exercise without a base of support, placing the hands on the hips or out to your sides.

This exercise is great for the entire lower body. You will feel your calves and quads fire up. You may also feel a stretch in your inner thighs and the engagement of the rotator muscles underneath your seat. Engaging the core throughout the exercise helps you maintain control and a safe posture, in addition to giving you a great abdominal and back workout.

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Tone Your Core with Flat-back Arabesque Taps

Slim female in activewear performing exercise on barre while stretching legs against mirror during gymnastic class in studioShutterstock

Place your hands on the base of the support and walk back a few steps until you reach a flat-back position with the torso parallel to the floor. Send one leg behind you, placing the inside of the big toe on the floor. Maintain a slight bend in the standing leg. Lift the leg with the foot pointed, maintaining the turned-out position of the leg. Aim for a 90-degree lift, then return the leg to the starting position. Try fifteen repetitions on each side, then repeat two times.

This exercise engages the core and tones the outside of the leg. Lengthen the working leg by maintaining a straight leg and sending energy out through a pointed working foot.

Build Balance with Down Dog Hand Taps

Young sporty woman practicing yoga, doing Revolved Downward Facing Dog exercise, Parivrtta Adho Mukha shvanasana pose, working out wearing sportswear grey pants, top, indoor full length at yoga studioShutterstock

This exercise improves balance while stretching and lengthening through the spine and backs of the legs. Begin on the floor in a tabletop position, stacking your knees under the hips and hands under the shoulders. Then, send the hips high, straighten the legs, and shift the hips back into a downward-facing dog position. Maintaining your balance, lift one hand and tap it to the opposite shoulder. Return the hand to the starting position, then repeat on the other side. Do this for one minute, then repeat two more times.

Strengthen Your Hips with Side-lying Leg Circles

Elder women during exercising on mat. They're smiling and looking at camera.Shutterstock

Gently lie on one side, engage the core, and stack the hips directly on top of one another. Bring the feet slightly in front of you, hollowing out the torso. Slowly and with control, swing the top leg forward 90 degrees, then up to 180 degrees, and down behind the torso 90 degrees, making a full circle. Repeat fifteen times on each side, then try two more sets.

This exercise is great because it stretches the front of the hip flexors and engages the core, quads, and rotator muscles.

RELATED:10 Simple Stretches to Boost Flexibility and Relieve Tension Like a Dancer

Define Your Core with Supine Kicks

Great PilatesShutterstock

Lying on the floor with arms out to the side, lift the legs 90 degrees so that the feet are pointing towards the ceiling. Rotating from the hip, turn the toes out to 45 degrees into the first position. Pressing your spine into the floor and engaging your core, lower one leg to hover just above the floor. With control and maintaining a straight leg, return the leg to the starting position. Repeat on the other side. Do this for one minute, then repeat two more times.

This exercise is great for the abdominal muscles because you keep the core engaged for stability as you engage the quads and outer leg in a turned-out position. Pointed feet will also better engage your calf muscles.

Incorporating these exercises into your fitness routine will challenge and improve your strength and flexibility. As all these moves require core strength and stability, you can experience improved posture and balance with regular training, making the rest of your movements feel effortless. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Lose Weight Faster with These 11 Effective Workouts

Fitness,plank,Mountain,Climber,Exercises,home,fitness
Shutterstock
Leah Groth
By Leah GrothJun 09, 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.

If you are trying to lose weight and get in shape, you are likely aware that exercise should be part of the equation. However, some workouts and exercise moves are better than others when it comes to blasting fat and shedding pounds. Here are 11 effective workouts for losing weight, according to Karen "Kmax" Maxwell, CPT and Director of Training for CycleBar.

Cardio-Based Workouts

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Maxwell recommends starting with cardio-based workouts. “These are machine-based (other than swimming) or group-led classes with equipment that can be done at a gym or a group fitness studio,” she says.

  • Beginner = swimming, walking, elliptical machine, indoor cycling
  • Intermediate = indoor cycling, HIIT classes
  • Advanced = indoor cycling, HIIT classes

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Indoor Cycling

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As an instructor at CycleBar, Maxwell is a huge fan of indoor cycling for weight loss. “It spans all three levels due to the inclusive nature of the indoor cycling class,” she says. “At CycleBar we offer a Strength Ride which utilizes 8lb and 10lb bars and blends cycling, choreography, and strength-building exercises in a dynamic, music-infused workout, designed to blend the intensity of cycling with intentional upper-body isolation exercises focused on the core, biceps, triceps, obliques, shoulders, chests, and lats, all set to the beat of energizing music, engaging muscles across the entire body at all levels. Cycling is high-intensity but low-impact, so great for all fitness levels.”

Cardio with Bodyweight Exercises

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She also recommends cardio exercises using body weight. “No equipment necessary and can be done at home,” she notes. One of these is plank position exercises, which will build strength and flexibility. “You can always add the cardio element to plank exercises by doing faster and/or higher reps of moves like mountain climbers. Plank exercises are a key core-building stability exercise,” she explains, adding that all plank exercises can be modified to the knees. “Exercises where we stand on our feet add in more of a cardio aspect and tend to target the lower body,” she says.

Inchworm

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Maxwell recommends the inchworm, which is basically a standing walk to a plank. “The exercise targets your core muscles, shoulders, lats, glutes, and hamstrings. This really is a full-body move and great for increasing flexibility!” she says.

Level of Difficulty: Beginner, Intermediate

  • Stand with feet hip-width apart and keep the core engaged. Bend from the waist place hands on the floor, and walk hands forward, keeping legs straight. Once the high plank is achieved, walk hands back to feet.

Mountain Climber Twist

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Maxell recommends doing mountain climber twists. “This exercise targets your obliques, shoulders, lats, and core,” she says.

Level of difficulty: Beginner, Intermediate.

  • Begin in a high plank position with the core engaged. Bring your right knee into your left elbow, then your left knee towards the right elbow. Continue to alternate at a moderate pace without spinal flexion or hiking hips up. Aim to keep the core activated and in a neutral position.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Dancing

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Dancing is another great workout for weight loss. “Put on your favorite music and dance! Move your body in any way that feels good to you. Aim for 20-30 minutes of movement to engage your full body,” says Maxwell.

Level of difficulty: Beginner, intermediate, advanced.

Wide Mountain Climbers

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Wide mountain climbers, a modified mountain climber, “targets the obliques, shoulders, lats, hip flexors, and core,” says Maxwell.

Level of difficulty: Intermediate.

  • Begin in a high plank position with the core engaged. Bring the right foot outside of the right hand so you are in a low lunge position. Jump and switch feet in midair so you land with your left foot outside of your left hand and your right foot straight back. The hop really adds cardio to this strength-building move.

Shadow Boxing

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Shadowboxing targets the biceps, core, shoulders, and glutes. “Grab your imaginary gloves and release some aggression,” Maxwell says.

Level of difficulty: Intermediate.

  • Uppercut: Stand in a split stance with the right foot one step ahead of the left foot and hips squared (facing forward). With the right hand, punch up and to the left with a scooping motion. Quickly repeat on the other side. Alternate as quickly as possible while maintaining loose knees and a tight core. Halfway through, switch stance to the other side.

Invisible Jump Rope

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Next up is the invisible jump rope, which targets the calves, hamstrings, and quads.

Level of difficulty: Intermediate.

  • Hop over an invisible jump rope by staying on the ball of your toes and heels lifted. Flick your wrists with quick, small movements as if you are holding a jump rope.

Squat Jump

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Squat jumps target the quads, glutes, hamstrings, and core.

Level of difficulty: Advanced

  • Find a squat position (stand with feet a little wider than shoulder-width apart, hips stacked over knees and knees over ankles) and as you rise, jump up fully extending legs and drop arms down to help with momentum. Land lightly on toes.

RELATED: 9 At-Home Exercises for Burning Fat and Losing Weight

Plank Jacks

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Plank jacks are the final exercise Maxwell recommends. “This exercise targets core, shoulders, lats and glutes,” she says.

Level of difficulty: Intermediate, Advanced.

  • Begin in a high plank position. Both feet will jump out and then back in as if doing a jumping jack. Maintain level hips and a stable core.

💪🔥Body Booster: Start with cardio-based workouts like swimming, walking, or using the elliptical machine. As you progress, challenge yourself with indoor cycling or HIIT classes.

Fitness & Workouts

5 Daily Moves to Sculpt Your Summer Body in 8 Weeks

Liz Hilliard
​Bodyweight Squats for Better Balance
Copyright Liz Hilliard
Liz Hilliard
By Liz HilliardApr 12, 2025
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder & CEO of <a href="https://hilliardstudiomethod.com/">Hilliard Studio Method (HSM)</a>
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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.

Summer is approaching fast, and many of us are looking for ways to feel stronger and more confident in our bodies. As a fitness expert and founder of Hilliard Studio Method, I've helped thousands of people transform their bodies with effective, sustainable routines. My 8-week guide will help you build strength, increase energy, and feel your best this summer season.

Time to Pump Up Your Walks

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For the next two weeks we will focus on increasing the intensity of your walks and introduce 5 new exercises. The point of the daily walk is to keep your body moving, focus on yourself and your mental health and help you feel more creative and energized.

  • Increase your walks this week by 5-10 minutes and next week another 5-10 minutes.
  • Walk with a friend so you can chat and walk at a pace that makes you slightly breathless.

Your Daily Exercise Routine Starts Now

Liz Hilliard​Keep Moving Your BodyCopyright Liz Hilliard

Here are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the next two weeks. Remember to record your reps/timing and try to increase your totals at the end of each week.

1. Squats – Build Your Lower Body Foundation

Liz Hilliard

Copyright Liz Hilliard

Stand with feet slightly wider than your hips. Keep heels heavy and toes light. Lock in your core muscles and stand tall through your spine, keeping shoulders away from ears. Sit your tailbone back and down and hinge your chest forward while swinging your arms forward in front of your chest. Drive through the heels and squeeze through the glutes to raise back to standing, lowering arms by hips. Do not thrust the hips forward when coming to standing.

Work up to 20 consecutive reps. If this is too challenging or you feel unstable, practice sitting down and standing up from a chair without using your hands. When you are ready to add-on, place light weights in your hands.

On the final squat, stay low and press into the balls of the feet to raise the heels and try to balance for 10 seconds at a time. You should feel this in your calves, thighs and core.

2. Reach to Plank - Your Full-Body Energizer

Liz Hilliard​3. Side Plank - Sculpt Your WaistlineCopyright Liz Hilliard

After your last squat, return to standing. Reach arms to the ceiling overhead, squat and place hands on the floor under shoulders. Step one leg back at a time into a plank position. Make sure to keep your neck long, back flat and abdominals pulled in throughout. Step back up one leg at a time, press to standing and reach arms overhead. Think very safe, controlled, and low-impact burpee.

Work up to 10 consecutive reps. Take this as slowly or as quickly as you need without losing your form. The point is to energize the arms at the top and engage in a straight line with a strong plank at the bottom. If this is easy, keep adding one more rep at a time.

3. Side Plank - Sculpt Your Waistline

Liz Hilliard

Copyright Liz Hilliard

From tabletop all fours, there are three positions to start and work up to. Begin by keeping your Left hand under your shoulder and kickstand your Left leg shin to the side so your Left knee is directly under your hip. Pull your Right shoulder and hip back so they are stacked; shoulder over wrist, hip over knee, and top hip stacked over bottom hip. Raise Right outer thigh in the air until it's in line with your hip.

If this feels stable, take your Right foot in front of your body and press it into the floor and extend the body Left leg straight out of the hip on the floor with the blade of your Left foot on the floor so your head and heels are in one long line and you can use your front Right foot to help lift your Left hip higher to engage your obliques.

If this feels stable, float your top Right leg up to the sky for a full side plank. To keep your core fully engaged keep hips stacked.

Time how long you can hold this plank. Repeat on the other side and take slow deep breaths while you continue to pull your center core and waistband in. Try to hold a little bit longer each day.

4. Glute Bridge - Strengthen Your Backside

Liz Hilliard​2. Reach to Plank - Your Full-Body EnergizerCopyright Liz Hilliard

From side plank, flip over and lie on your back, head and shoulders on the mat, knees bent, feet flat. Squeeze your glute muscles and tuck your hip bones up toward your ribs. It is important to tuck tailbone and curl abdominals in to protect your back and activate your core. Press your feet into the floor and slowly raise glutes up into a bridge. Always keep your mid-back on the mat. You want to feel your hamstrings and glute, not your back.

Roll one vertebrae up and down at a time slowly for 10 reps. On the last one, hold at the top, bring Right knee to chest and extend leg straight to the ceiling and repeat the curl bridge up and down 10 more times. Repeat on the Left leg. Take breaks as needed but try to do this all consecutively. If it is too challenging to do one leg at a time, keep both feet down until you are able.

5. Bicycle Curls - Define Your Abs

Liz Hilliard

Copyright Liz Hilliard

After glute bridge, lower the hips to the floor and place your hands behind your head, elbows wide. You will be curling your chest up off the floor, not pulling your neck up, so the hands here are just to help you support your neck and gently tuck your chin to your chest.

Bend your Right knee and bring it up to your chest as you extend your Left long, hovering it off the floor. Curl up your chest up and twist your torso to your Right knee trying to keep your Right shoulder off the mat. Begin to bicycle the legs in and out and twist your torso to the opposite knee.
To modify, keep your head and shoulders on the mat and focus on your abs. Fully extend your legs with energy and pointed toes. Try to rotate side - to - side for 30 seconds, breaking as needed.
If you can easily do this, add on at the end of 30 seconds by extending your legs together in a straight line out to 45 degrees in the air with your head, shoulders and low back on the mat. Hold this for 8-20 seconds. When ready, you can lift your head and shoulders off the mat and hold the outer thighs or release arms to the ceiling for a hollow body hold from 8-20 seconds.
Make sure to record your time and progress daily!

Feed Your Body Right With Fiber

Liz Hilliard​Deadlifts: The Ultimate Functional ExerciseCopyright Liz Hilliard

Foods high in fiber are important because they keep your blood sugar levels even and give you a feeling of satiation. High fiber foods can reduce the risk of heart disease and stroke and aid in digestion.

High fiber foods include:

  • Broccoli
  • Brussels sprouts
  • Apples
  • Sweet potatoes
  • Chickpeas
  • Black beans
  • Chia seeds
  • Oatmeal
  • Popcorn
  • Quinoa
  • Berries

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).


Fitness & Workouts

4 Exercises That Helped Me Get Rid of Belly Fat and Transform My Body

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Leah Groth
By Leah GrothJul 09, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

What is the secret to getting rid of belly fat and flattening your abs? While there are a few components to achieving a perfectly chiseled and flat midsection, specific exercises can help get you there. In a viral video shared by the TikTok account @Itz_About_health that has racked up a whopping 5 million views, one woman claims that doing three sets of four ab exercises helped her achieve the abs of her dreams. “Exercises I did to go from this to this,” she says in the brief clip. She also demonstrates each of the moves, which you can easily do in the comfort of your own home.

Plank Dips

@itz_about_health

Weight Loss Exercises At Home #weightlose #fitness #weightlossresults #weightloss #lossweight #weightlossjourney #healthyandfit #igweightloss #fatlos

Her first move? 3 sets of 10 plank dips, which involves getting into plank position and dipping her waist from left to right. Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant tells The Body Network that planks are a great exercise. However, if you are a beginner, you might want to ease into the move.

Russian Twists

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Next she does 3 sets of 15 Russian Twists. “Weight is optional,” she says. Russian Twists are a great exercise for your core, but especially the obliques.

Related: This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Bicycle Crunches

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Her third exercise is 3 sets of 15 bicycle crunches. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Then crunch with your right elbow into your left knee. She repeats on the other side.

Knife Jacks

Pilates Position - Jack KnifeShutterstock

Her last exercise is 3 sets of 10 leg alternating knife jacks. Keeping her back on the ground, she lifts her left leg slightly up, meeting her right hand with a straight arm to the left leg. She repeats on the other side.

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

But Remember, Abs Are Made in the Kitchen

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Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal reminds that you can’t out-exercise a bad diet and that “abs are made in the kitchen.” In order to get flat abs you need to exercise but also “be diligent with your nutrition,” she says. “You can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.”

💪🔥Body Booster: Ab work will help build up your abdominal muscles. But if you really want flat abs you will have to adjust your diet accordingly.

Nutrition & Diet

7 Ways to Lose Weight Faster on Ozempic

Aliza Olive, MD 2025 glp1enhanced
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Leah Suzanne
By Leah SuzanneMay 05, 2025
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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 on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Whole Foods

Local market fresh vegetable, garden produce, clean eating and dieting concept

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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. 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.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the 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.

Wake Up

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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

How to Save Money and Maximize Results on GLP-1 Medications, According to an Expert

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMay 05, 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.
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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.

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Protein intake becomes critical

Whole baked chicken with mushrooms and potatoes close-up in a baking dish on a table. horizontal top view from above

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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

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The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

Mounjaro tirzepatide GLP-1 GIP receptor agonist, injection injectable type 2 diabetes, off label weight loss, PBS restrictions Australia, drug medication shortage​What Exactly Is Tirzepatide?Shutterstock

For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

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Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The bottom line on GLP success

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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

30 Zero-Carb Foods You Can Eat on Keto,

Kait Malthaner healthcoachkait
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Christopher Roback
By Christopher RobackMay 05, 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.
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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.

Finding truly carb-free foods can feel like searching for a needle in a haystack. Kait Malthaner, a certified health and nutrition coach specialising in blood sugar control and insulin resistance (aka Health Coach Kait), cuts through the confusion as a certified health and nutrition coach specializing in blood sugar control and insulin resistance. Kait is offering genuine guidance without the misleading information that plagues many nutrition resources. Discover her list of zero-carb and low-carb foods that will transform your keto or low-carb lifestyle today.

Beef

As Kait explains in her video, "All types of meat contain zero carbohydrates." Beef tops the list as an excellent protein source with absolutely no carbs. According to Mayo Clinic, beef provides essential nutrients like iron, zinc, and vitamin B12, crucial for energy production and immune function. Kait warns to "watch out for anything that has been pre-marinated or comes with any sauce. These are usually filled with sugar and will not be zero carb." Choose grass-fed options when possible for higher omega-3 content and better fatty acid profiles.

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

Chicken

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Chicken makes Kait's list of meats that "contain zero carbohydrates." This versatile protein source is not only carb-free but also lower in saturated fat than red meat. The Harvard T.H. Chan School of Public Health notes that chicken provides essential amino acids needed for muscle repair and growth. From roasting to grilling to air-frying, chicken adapts to countless preparation methods while keeping your carb count at zero, making it a staple for any low-carb meal plan.

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,Pan​9. PorkShutterstock

Pork is another meat that Kait confirms "contain(s) zero carbohydrates." This versatile protein provides thiamine (vitamin B1) at levels higher than most other foods, according to the National Institutes of Health. Pork tenderloin is particularly lean, while fattier cuts like bacon can add flavor to low-carb meals. However, Kait cautions, "with bacon, more often than not, there is added sugar as a preservative. Now if there is less than one gram, that's not really worth fussing over, but some brands will have more added, so make sure to check your labels."

Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,​10. TurkeyShutterstock

Turkey joins Kait's lineup of meats that "contain zero carbohydrates." Beyond being carb-free, turkey is notably high in protein while being lower in fat than many other meats. The Cleveland Clinic highlights turkey as an excellent source of selenium, a mineral that supports thyroid function and acts as an antioxidant in the body. Both white and dark meat contain zero carbs, though dark meat offers more iron and zinc, making turkey a nutritionally valuable addition to your zero-carb food arsenal.

Lamb

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Kait includes lamb on her list of meats that "contain zero carbohydrates." This flavorful red meat not only provides protein but also delivers a significant amount of conjugated linoleic acid (CLA), which may have anti-inflammatory properties according to research published by the National Institutes of Health. Lamb also contains taurine, an amino acid that supports cardiovascular health and neurological function. For optimal nutritional value, select grass-fed lamb when possible, as it typically contains higher levels of beneficial omega-3 fatty acids.

Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison makes Kait's list as one of the meats that "contain zero carbohydrates." This leaner alternative to beef provides protein with less fat and fewer calories. According to the USDA, bison meat contains higher levels of certain nutrients compared to conventional beef, including more iron and some B vitamins. This game meat offers a rich, slightly sweet flavor while keeping your carb count at absolute zero, making it an excellent choice for those looking to diversify their protein sources on a ketogenic diet.

Duck

Peking Duck

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Duck appears on Kait's list of meats that "contain zero carbohydrates." This poultry option is richer in flavor than chicken while remaining completely carb-free. The Cleveland Clinic notes that duck provides more iron than chicken or turkey, supporting healthy oxygen transport throughout the body. Though higher in fat than some poultry options, this makes duck particularly suitable for keto diets where healthy fats are encouraged. The skin can be rendered to create duck fat, which Kait also lists as a zero-carb cooking fat.

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Salmon

Frying pan with two salmon steaks and herbs, Shallow dof.

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Moving to seafood, Kait confirms that "Salmon, sardines, mackerel, tuna, shrimp, crab, lobster, cod, trout, bass, anchovies, and herring...all contain zero carbohydrates." Salmon stands out for its exceptional omega-3 fatty acid content. Harvard Medical School emphasizes that these fatty acids support heart health by reducing inflammation and lowering triglycerides. Wild-caught salmon also provides vitamin D, a nutrient many Americans lack. This flavorful fish delivers protein and healthy fats without adding a single carb to your daily count.

Sardines

Freshly grilled sardines on a silver plate fish​7. SardinesShutterstock

Kait includes sardines in her list of seafood that "all contain zero carbohydrates." These small fish pack a nutritional punch far beyond their size. The Harvard T.H. Chan School of Public Health notes that sardines are one of the best sources of calcium when consumed with bones, providing more than dairy products without the carbs. They're also rich in vitamin B12, which supports nervous system function and energy production. As a sustainable seafood choice that requires no refrigeration when canned, sardines offer convenience and nutrition without carbs.

Mackerel

Mackerels served on silver plate with lemon, fish

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Mackerel makes Kait's list of seafood options that "all contain zero carbohydrates." This fatty fish provides one of the highest concentrations of omega-3 fatty acids available, according to the National Institutes of Health. Mackerel also delivers vitamin D, B12, and selenium – all crucial nutrients that many people don't get enough of. The American Heart Association recommends fatty fish like mackerel for heart health, making it a smart choice for those following both heart-healthy and ketogenic dietary patterns.

Tuna

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a table​Tuna and Salmon: Protein-Rich Fish OptionsShutterstock

Kait lists tuna among the seafood options that "all contain zero carbohydrates." This widely available fish provides lean protein with virtually no fat, making it one of the most protein-dense foods you can eat. According to Mayo Clinic, tuna provides significant amounts of selenium and vitamin D. Canned varieties offer convenience and long shelf life, while fresh tuna steaks provide a meaty texture perfect for grilling. Either way, tuna delivers substantial nutrition while keeping your carb count at zero.

Shrimp

Whole fresh peeled cooked prawns in bowl

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Shrimp appears on Kait's list of seafood that "all contain zero carbohydrates." These versatile shellfish are not only carb-free but also extremely low in fat while providing high-quality protein. The Cleveland Clinic highlights that shrimp contain astaxanthin, a carotenoid with antioxidant properties that may support brain and nervous system health. Though once controversial for their cholesterol content, research published in the Journal of the American College of Nutrition suggests that shrimp consumption doesn't negatively impact heart disease risk factors.

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American Cheese

Slices of tasty processed cheese on white marble background

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Kait notes that "Most cheeses are only going to have trace amounts of carbohydrates with less than one gram total carbs per serve," and includes American cheese in her zero-carb list. While processed, American cheese still provides calcium and protein without significant carbs. The National Dairy Council explains that the meltability of American cheese comes from its emulsifiers, making it perfect for keto-friendly burgers or omelets. For the most nutritional value, look for varieties with the shortest ingredient lists and minimal additives.

Blue Cheese

Blue cheese

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Blue cheese appears on Kait's list of zero-carb cheeses. This distinctive, boldly flavored cheese offers more than just zero carbs – it also provides beneficial compounds from its unique mold cultures. Research published in the Journal of Agricultural and Food Chemistry found that blue cheese contains compounds that may have anti-inflammatory properties. The strong flavor means a little goes a long way, helping you add richness to salads, steaks, or vegetable dishes without adding carbs to your daily count.

Parmesan

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

Parmesan makes Kait's list of zero-carb cheeses. This hard, aged cheese provides significant protein along with calcium and phosphorus, which work together to support bone health. According to Harvard Health, aged cheeses like parmesan contain minimal lactose, making them suitable for those with lactose sensitivity. Parmesan's concentrated flavor means small amounts can enhance dishes without adding carbs, and its long shelf life makes it a practical staple for low-carb kitchens.

Feta

Fresh Greek Feta Cheese. Healthy ingredient for cooking salad. Chopped Goat feta cheese with herbs.

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Feta appears on Kait's list of zero-carb cheeses. This tangy Greek cheese provides beneficial probiotics due to its fermentation process, according to research published in the Journal of Dairy Science. Feta contains less fat than many other cheeses while providing calcium, phosphorus, and protein. Made traditionally from sheep's milk or a combination of sheep and goat milk, feta offers distinctive flavor for zero carbs, making it an excellent addition to salads, egg dishes, and more on a ketogenic diet.

Cheddar

British cheeses collection, Scottish coloured and English matured cheddar cheeses close up

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Cheddar is included in Kait's zero-carb cheese list. This versatile cheese provides substantial amounts of vitamin K2, which plays an important role in bone and cardiovascular health, according to research published in the Journal of Nutrition. The aging process of cheddar reduces its lactose content to negligible levels, making it both zero-carb and more digestible for those with mild lactose intolerance. From mild to extra-sharp varieties, cheddar offers flavor options while maintaining its zero-carb status.

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Chicken Eggs

Fresh chicken eggs​7. EggsShutterstock

Kait includes "Chicken eggs, duck eggs, fish eggs, also known as roe" in her list of zero-carb animal products. Chicken eggs provide complete protein containing all essential amino acids in the ideal ratios for human nutrition. According to the Harvard T.H. Chan School of Public Health, eggs also provide choline, a nutrient crucial for brain health and often lacking in the average diet. With less than 1g of carbohydrate per egg, they're practically carb-free while offering versatility in cooking methods from boiling to frying to baking.

Duck Eggs

duck eggs neatly arranged in an egg box or tray to be processed into salted eggsShutterstock

Duck eggs appear on Kait's list of zero-carb animal products. Larger than chicken eggs, duck eggs provide more protein, fat, and nutrients per egg. According to USDA data, duck eggs contain more omega-3 fatty acids than chicken eggs. Their higher fat content and extra-large, rich yolks make them particularly valuable for baking on a keto diet, where they can provide stability and richness without the need for carb-heavy ingredients. The minimal carb content makes them suitable for even the strictest low-carb approaches.

Fish Eggs (Roe)

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

Kait includes "fish eggs, also known as roe" on her zero-carb animal products list. This delicacy isn't just luxurious – it's also nutritionally dense. According to the National Institutes of Health, fish roe provides exceptional amounts of omega-3 fatty acids and vitamin D. It also contains unique phospholipids that support brain health. Whether enjoying caviar, salmon roe, or tobiko, you're getting substantial nutrition with virtually no carbohydrates, making fish eggs a nutrient-dense option for special occasions on a ketogenic diet.

Beef Bone Broth

Homemade Organic Beef Bone Broth in a Bowl

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Kait lists "beef bone broth, chicken bone broth, fish bone broth" among zero-carb animal products. Beef bone broth provides collagen, which breaks down into gelatin during the cooking process. According to Harvard Health, collagen proteins may support joint health and gut integrity. The nutrients extracted during the long simmering process include minerals like calcium, magnesium, and phosphorus in forms easily absorbed by the body. With no carbs and a satisfying umami flavor, beef bone broth makes an excellent base for low-carb soups or a warming beverage.

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Chicken Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

Chicken bone broth appears on Kait's list of zero-carb animal products. This traditional food provides glycine, an amino acid that supports detoxification pathways and may improve sleep quality, according to research published in the journal Nutrients. The Cleveland Clinic notes that the gentle simmering of bones extracts minerals in forms that are easily absorbed by the body. Chicken bone broth offers lighter flavor than beef varieties while maintaining zero carbohydrates, making it versatile for cooking or sipping throughout your keto journey.

Butter

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Kait lists "Butter, ghee, beef tallow, coconut oil, avocado oil, olive oil, MCT oil, flaxseed oil, cod liver oil, palm oil, duck fat, chicken fat, and bacon grease" as zero-carb fats and oils. Butter contains butyrate, a short-chain fatty acid that may support gut health, according to research published in the World Journal of Gastroenterology. The Cleveland Clinic notes that butter also provides fat-soluble vitamins A, D, E, and K2, particularly when sourced from grass-fed cows. With no carbohydrates, butter adds richness and flavor to vegetables and proteins on a ketogenic diet.

Ghee

Pure OR Desi Ghee also known as clarified liquid butter. Selective focus

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Ghee makes Kait's list of zero-carb fats and oils. This clarified butter has had milk solids removed, making it virtually lactose-free and suitable for many who can't tolerate regular dairy. According to Ayurvedic tradition and supported by research in the Journal of Clinical and Diagnostic Research, ghee may support digestion and absorption of fat-soluble nutrients. With a higher smoke point than butter, ghee works well for high-heat cooking while maintaining zero carbohydrates, making it a versatile fat source for ketogenic cooking.

Beef Tallow

Creamy Homemade beef tallow glass , close-up

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Beef tallow appears on Kait's list of zero-carb fats and oils. This traditional cooking fat provides a stable option for high-heat cooking due to its high smoke point and predominance of saturated fats, which resist oxidation. Research from the USDA indicates that tallow from grass-fed cattle contains conjugated linoleic acid (CLA), which may have anti-inflammatory properties. With absolutely no carbohydrates and a neutral flavor that won't overpower your food, beef tallow makes an excellent choice for frying or roasting on a ketogenic diet.

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.​MCT OilShutterstock

Coconut oil is included in Kait's zero-carb fats and oils list. This tropical oil contains medium-chain triglycerides (MCTs) that are metabolized differently than longer-chain fats. According to the Harvard T.H. Chan School of Public Health, MCTs go directly to the liver where they can be converted to ketones, potentially supporting ketosis. The mild coconut flavor works well in both sweet and savory dishes, while the complete absence of carbohydrates makes it suitable for even the strictest ketogenic approach.

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Avocado Oil

fresh avokado, green avocado and oil in bottle

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Avocado oil appears on Kait's list of zero-carb fats and oils. This heart-healthy oil is high in monounsaturated fats, particularly oleic acid, which research published in the American Journal of Clinical Nutrition suggests may help reduce inflammation. With one of the highest smoke points of any cooking oil (about 520°F), avocado oil is ideal for high-heat cooking methods. Mayo Clinic notes that it also provides vitamin E, an antioxidant that supports skin and immune health. With zero carbs, it's perfect for ketogenic cooking.

Mayonnaise

Close-up of mayonnaise on a spoon on a bright table.​SaucesShutterstock

Kait explains that "sauces will vary greatly depending on the brand. Most generic brands have added sugar and other ingredients you want to stay away from, but if you can find the following sauces with no added sugar from brands such as Primal Kitchen and Undivided Food Co., they will probably be less than one gram total carbs per serve." She includes mayonnaise on this list. Made primarily from eggs and oil, traditional mayonnaise contains minimal carbohydrates. Look for versions made with healthy oils like avocado oil rather than inflammatory seed oils for optimal nutrition on a ketogenic diet.

Sour Cream

Sour cream is stirred with a spoon in a bowl on a wooden background. Close up. High angle view.

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Sour cream appears on Kait's list of potentially zero-carb sauces. This fermented dairy product provides probiotics that support gut health, according to research published in the Journal of Dairy Science. While commercial varieties may contain stabilizers that add trace carbs, most sour cream contains less than 1g carbohydrate per serving, making it practically zero-carb. The Cleveland Clinic notes that fermented dairy products like sour cream may be easier to digest than fresh dairy for those with mild lactose sensitivity, making it a versatile condiment for your low-carb lifestyle.

Bok Choy

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetables​Leafy Greens (Bok Choy, Kale)Shutterstock

Kait explains, "It is impossible for any vegetable, or fruit for that matter, to truly be zero carb. However, the following vegetables have less than one gram total carbs per serve." She includes bok choy on this list. This Asian vegetable provides substantial vitamin K, which supports bone health and proper blood clotting, according to the National Institutes of Health. Bok choy also offers antioxidant compounds while keeping carbs minimal, making it an excellent addition to stir-fries or as a side dish on a ketogenic diet.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Arugula appears on Kait's list of vegetables with "less than one gram total carbs per serve." This peppery green provides nitrates that may support cardiovascular health by improving blood flow, according to research published in the Journal of Nutrition. Harvard Health highlights arugula as an excellent source of vitamin K and folate. With its distinctive flavor and minimal carbohydrate impact, arugula makes salads more interesting without compromising ketosis, making it a smart choice for adding variety to your low-carb meal plan.


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Iceberg Lettuce

Chopped iceberg lettuce -ingridient for cooking Studio Photo4. Lettuce (Iceberg): 14 caloriesShutterstock

Iceberg lettuce makes Kait's list of vegetables with "less than one gram total carbs per serve." While often dismissed as nutritionally empty, iceberg lettuce actually provides hydration, fiber, and small amounts of vitamins A and K, according to the USDA. Its high water content (96%) and crisp texture make it perfect for lettuce wraps as bread alternatives on a ketogenic diet. With virtually no carbohydrate impact, iceberg lettuce offers volume and crunch to meals without affecting blood sugar or ketosis.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

When discussing vegetables with slightly higher but still low carb counts, Kait includes "Asparagus, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, green bell pepper, mushrooms, and zucchini" as having under five grams of total carbohydrates. Asparagus provides inulin, a prebiotic fiber that supports gut health, according to research published in the British Journal of Nutrition. The Cleveland Clinic notes that asparagus also contains asparagine, a compound that acts as a natural diuretic, potentially helping reduce water retention. With low carb impact, asparagus makes an elegant side dish for keto meals.

Olives

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.​Healthy FatsShutterstock

In the fruit category, Kait lists "Olives and coconut flakes" as containing less than five grams of total carbohydrates. These savory fruits provide heart-healthy monounsaturated fats, primarily oleic acid. According to research published in the journal Nutrients, olives contain polyphenols that may have anti-inflammatory and antioxidant effects. Mayo Clinic highlights that the Mediterranean diet, which features olives prominently, is associated with heart health benefits. With minimal carbs and maximum flavor, olives make perfect keto-friendly snacks or recipe ingredients.

Macadamia Nuts

macadamia nuts peeledin bowl on wooden table background.

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Kait lists "Macadamia nuts, almonds, Brazil nuts, hazelnuts, hemp seeds, walnuts, sesame seeds, pecans, peanuts, chia seeds" among nuts and seeds with less than five grams of total carbs. Macadamias have the highest fat content of any nut, with over 75% coming from monounsaturated fats. According to the Journal of Nutrition, their favorable omega-3 to omega-6 ratio may support cardiovascular health. With only about 4 grams of carbs per ounce and substantial manganese content, macadamias offer luxurious texture and flavor for keto snacking or recipes.

Almonds

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Almonds appear on Kait's list of nuts with less than five grams of total carbs. These versatile nuts provide vitamin E, magnesium, and fiber while keeping carbs relatively low. According to research published in the Journal of the American Heart Association, regular almond consumption may help improve cholesterol profiles. Harvard Health notes that almonds provide L-arginine, an amino acid that supports healthy blood vessel function. With approximately 3g net carbs per ounce, almonds offer nutrition and versatility while fitting into ketogenic macronutrient targets.

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

When discussing dairy beyond zero-carb options, Kait mentions "Cottage cheese, ricotta, and heavy cream" as having slightly higher carbs but still suitable for low-carb diets. Cottage cheese provides casein protein, which digests slowly and may support muscle maintenance during overnight fasting, according to research in the British Journal of Nutrition. The Cleveland Clinic highlights cottage cheese as a good source of selenium, which supports thyroid function. With approximately 3-4g carbs per half-cup, cottage cheese can fit into even strict ketogenic diets when portioned appropriately. 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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