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4 Incredible Ways Your Body Changes When Intermittent Fasting

Learn how this popular diet trend can transform your health.

FACT CHECKED BY Alek Korab
Expert-Recommended

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

Dieting woman pointing on a clock wit salad on her side.
Shutterstock/Photoroyalty
FACT CHECKED BY Alek Korab
Expert-Recommended

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

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


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

Intermittent,Fasting,Hungry,dietShutterstock

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

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

2. What Happens to Your Body During a Fast

,Woman,Weight,Machine,To,Balance,Weigh,scales,weigh, loss, diet,thinking, puzzledShutterstock

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

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

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

3. You Run on Stored Fuel

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

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

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

4. You May Have Increased Focus

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

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

5. Final Word From the Expert

Intermittent,Fasting,,Clock,,,Up,Diet,meal,time,dinner,foodShutterstock

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

Cited References

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

More For You

Dieting woman pointing on a clock wit salad on her side.
Shutterstock/Photoroyalty
FACT CHECKED BY Alek Korab
Expert-Recommended

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

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


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

Intermittent,Fasting,Hungry,dietShutterstock

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

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

2. What Happens to Your Body During a Fast

,Woman,Weight,Machine,To,Balance,Weigh,scales,weigh, loss, diet,thinking, puzzledShutterstock

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

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

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

3. You Run on Stored Fuel

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

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

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

4. You May Have Increased Focus

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

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

5. Final Word From the Expert

Intermittent,Fasting,,Clock,,,Up,Diet,meal,time,dinner,foodShutterstock

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

Cited References

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

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

Are you considering going fast? Before you hop on the trending diet method, it’s crucial that you do a little research on the various types. Dr. Jason Fung is a specialist physician, nephrologist, and New York Times best-selling author of The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code. In a viral YouTube video, he discusses “the different types of fasts that you can do because there's a lot of different variations that you can try then still get good results, and it's coming right up.”


Fasting Is a Period of Time You’re Not Eating

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

“A fasting period is defined as any period of time that you're not eating. So, in the classic definition, you're really only allowed water. And if you take anything else by definition, that is breaking your fast,” he says.

There Are Various Reasons You Might Want to Fast

The man who measures a waist with a tape measureShutterstock

There can be lots of different reasons you might want to fast, he continues. “You can try do it to lose weight, you can do it for controlling your blood sugars. There's lots of different reasons why you might fast, and in those circumstances, you can allow certain things into your fast that are going to make it easy.”

Different Methods Might Make It Easier to Sustain a Fast

Why should you consider trying a different fasting method? There are “different variations of fasting that you can try that might make it easier to sustain the fast and therefore get good results in terms of what you're aiming for,” he says.

1. The Classic Fast

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

“The classic fast only allows water with nothing else, and there are lots of ways that you can still add some flavor to the water and still make it taste good,” he says. “So you can try lemon or lime, for example. You can squeeze lemon in and drop it in. There are lots of flavorful oils in the skin or the rind that can make it taste good. You can infuse herbs into it. So mint is very popular, and cucumber is very good. Then, you can infuse fruit flavors. So if you use something like strawberries, for example, you can cut them up, put them in water, let them steep overnight, and you'll get the flavor of the strawberry with very little calories.”

You Can Add Apple Cider Vinegar

Apple cider vinegar and lemons. Copy space.Shutterstock

Apple cider vinegar is another thing you can add to water, “and while it's still just water only, it has a little bit of that tanginess,” he says. “Some people find it's very helpful in terms of suppressing hunger.”

2. Dry Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

Number two is dry fasting, says Dr. Fung. “This is used classically in certain types of religious fasting, and dry fasting does not even allow water. So, the amount of time you can do it is limited. Certainly, anything over 24 hours is not recommended, and many people get thirsty long before that.”

While Dry Fasting and Metabolizing Fat, Water Will Be Released

“Taking something to drink often makes it easier to fast. So, some people find dry fasting a little harder, but surprisingly, some people find it easier, and there's a reason for that,” he continues. “When fat is being metabolized, it actually breaks down, and water is released. This is one of the reasons why bears, for example, will hibernate all winter and they're not drinking any water, so you might wonder how they're getting their, uh, water, why they're not getting dehydrated. And it's because the metabolism of the fat will actually release a little bit of water during fasting.”

This Makes People Urinate a Lot

Door handle open to toilet can see toiletShutterstock

“What can sometimes happen is people may find that they're urinating a lot,” he continues. “As you fast, the insulin levels go down, and insulin tends to hold water within our bodies. So when we fast, that insulin level allows that water to come out. So some people get a lot of urine, and some people even get diarrhea, and they find it very bothersome. And in this situation that's where dry fasting for a short period of time might be very useful to make it easier for you.”

Some People Find Their Hunger Levels Drop During a Dry Fast

“The other interesting thing is some people find that their hunger is much less when they do a dry compared to a water only or a flavored water fast,” says Dr. Fung. “And if it works for you, there's no reason not to do it. But again, I stress that anything longer than 24 hours is not recommended because you do get dehydrated very quickly.”

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

3. Tea Fast

Japanese green teaShutterstock

Number three is a tea fast. “So in addition to allowing flavored waters and waters, you also allow herbal teas and also teas with no other cream or sweeteners. So no artificial sweeteners, no artificial flavors, but green teas, black teas, oolong teas,” says Fung. “There are also other variations like herbal teas, which are not real teas because they don't have the tea leaf. They're herbs. So mint teas, chamomile teas, and cinnamon, for example, are all very good. There are other varieties that you can get now, like mushroom teas, which some people find very useful because they don't have any calories and have no effect on insulin.”

These Can Be Helpful for Weight Loss

Weight,Scale,scales,loss,diet,health,feetShutterstock

“As you fast, your body is going to metabolize the glucose in your body, so your blood glucose often gets better, and then you're going to metabolize fat. So you will find that you can lose weight, and the tea or the herbal tea may make it a lot easier,” he says.

4. Coffee Fast

cup of fresh fatty coffee with butter and coconut oil - ketogenic diet conceptShutterstock

“The fourth variant you can try is allowing coffee. So black coffee is good, and it contains a lot more caffeine than tea,” he says. “So some people find it very useful. Also, a lot of people are very addicted to or used to having coffee in their system, so they find it very useful to maintain that normal rhythm when they're eating or when they're fasting. So coffee and a little bit of cream is okay; both teas and coffees, when it's hot, are great as iced variations as well.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

5. Bone Broth Fast

Saucepan with bouillon with a ladle on rustic wooden table. Bone brothShutterstock

The fifth type of variation is bone broth. “Bone broth is clearly a type of food in that it has proteins, but it often has fats and some calories. However, the amount is very small. So while it's not a true fast, you can use it to help suppress hunger,” he says.

Because It Has Fats and Calories, You Might Be Able to Fast Longer

Bone,Broth,Chicken,diet,foodShutterstock

Because of the fat and calories, “you can use it to go longer periods of time,” says Dr. Fung. “And by doing that, you can sometimes get excellent results in terms of blood sugars and weight loss. We recommend homemade broths using bone. If you don't want to use bones, you can use vegetable broths, but try to avoid canned broths that tend to have a lot of processing, bouillon cubes, MSG, and that kind of thing. It's better to make your own and use the bones, vegetables, and herbs. Some people also add some vinegar into the mix.”

6. Fat Fasting

Fried bacon slices, closeupShutterstock

“The sixth type of fasting is fat fasting, and we talk about this a lot where we use high-fat foods,” says Dr. Fung. “Well, again, not a true fast does allow some people to do very well in terms of their weight loss.”

The Fat Suppresses Hunger

cup of fresh fatty coffee with butter and coconut oil - ketogenic diet conceptShutterstock

“The fat really helps suppress the hunger, and because it's also very satiating and you can sometimes still lose a lot of weight on these high-fat diets, it is sometimes very useful,” Fung continues. “Bulletproof coffee is a type of fat fasting because you have the coffee and then usually a large amount of oil or butter or MCT oil. Therefore, it really classifies it as food. There's a significant number of calories there, and that can sometimes be very good. We have heard lots of people say they've done great on that.”

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

7. 5-2 Fasting

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

The seventh type of fasting is the five to two fasting, popularized by Dr. Mosley in the UK “and it has five normal days of eating and two days of fasting, which is not a true fast, but he allows 500 calories during that day of fasting,” he says. “So clearly, it's not limited by time, but on those two days, it's an ultra low-calorie day. And again, that is sometimes a great strategy for some people to use with a lot of success.”

8. Fiber Fast

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

“The eighth type of fast is what can be sometimes called a fiber-fast, where you're just allowing very, very high fiber foods such as chia seeds, for example. So chia seeds, you can put them in some liquid, and they will bloom up form, form sort of a gel, and you can put a little bit of flavoring in that, and when you eat it, it makes you full, but there's a lot of fiber in there,” he says. “So it sort of takes up a lot of space and keeps you full. And if it allows you to do more of the regular fasting, then sometimes the net benefit is there.”

There Are Other Variations

Skip breakfast concept with no symbol and clock on plateShutterstock

According to Fung, there are “lots more other ways to vary” fasting, “including the amount of time you're fasting, but these are ways you can change what is allowed during the fast. And by doing that, you might find that one strategy really works for you. And if it works, great, go ahead and use it. If not, you can change and try different other things.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

The Key Is Finding Which Is Right for You

“The key is to see what works for yourself because we're all different. So give them all a try, and I hope you'll have the best of luck,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

If,(intermittent,Fasting),16,And,8,Diet,Rule,And,Weight
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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


What Is Intermittent Fasting?

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

16:8 Fast for 16 Hours and Feast for 8

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

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

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

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

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

More Details About Intermittent Fasting

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

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

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

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

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

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

Choose a Time Window That Works for You

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

Eat Nutritious Whole Foods

Beautiful woman harvesting apples, eating themShutterstock

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

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

And Stick to Zero Calorie Drinks

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

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

Avoid Ultra Processed Foods

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

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

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

Here Are the Potential Benefits

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

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

Here Are the Potential Drawbacks

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

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

Fasting Doesn’t Necessarily Lead to Weight Loss

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

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

Here Are His Top Tips

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

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Can you actually lose 25 pounds in a month? According to one weight loss influencer, the answer is yes. Rosa Charice (@rosacharice) has amassed nearly 400,000 followers on TikTok by sharing about her massive and rapid weight loss. In one video she reveals a significant secret to dropping tons of weight fast. “If you are trying to lose weight simply with a calorie deficit alone, and it isn't working for you, then you should try this instead. I was able to lose 25 pounds in just 30 days,” she says. Here is everything you need to know about how she did it.


Intermittent Fasting Helped Her Lose Weight

@rosacharice

It took me only 4 months to lose 100 pounds… and then I lost even MORE weight with intermittent fasting ❗️❤#loseweight #blacktiktok

Rosa reveals that restricting her eating hours was instrumental in her weight loss journey. “I was able to lose weight so fast by intermittent fasting and not even restricting myself,” she says in the clip. “I didn't even have to do much tracking after that.”

She Used an Intermittent Fasting App

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She added that she used a fitness app to help her lose weight. “One of my favorite apps at the moment to use for weight loss or weight management is called Label. I have previously recommended this app to help you count calories, but they also recently just added a fasting feature,” she says, explaining that they offer one-on-one coaching through your intermittent fasting journey, “so you feel like you have companionship and guided support,” she says. “They also give you specific recipes you can pair with intermittent fasting, so you don't have to count calories. And they also give you a basic to-do list or even instructions to help make intermittent fasting easier for weight loss.”

Related: This is the Minimal Daily Step Goal According to Science

She Says There Are Lots of Benefits of Intermittent Fasting

@rosacharice

Visit TikTok to discover videos!

In another video, Rosa explains the benefits of intermittent fasting. “I understand how fasting could be a turnoff because it's like, well, I don't want to stop eating. I don't want to stop,” she says, listing the benefits she experienced as a result.

Improved Looks

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First, she says intermittent fasting will improve your overall looks. “You're going to look better,” she says.

Improved Mood

Rosa_Charice_rosacharice1Rosa Charice/Facebook

She adds that it will also boost your mental health. “You're going to feel better,” she says.

Increased Energy

Rosa_Charice_rosacharice6Rosa Charice/Facebook

Intermittent fasting also impacts your energy. “You're going to have more energy,” she notes.

Improved Sleep

Rosa_Charice_rosacharice3Rosa Charice/Facebook

And, it could even help you get more rest, she claims. “You're going to have more sleep,” she promises.

Reduced Inflammation

Rosa_Charice_rosacharice4Rosa Charice/Facebook

“The inflammation in your body will go down,” she adds.

Weight Loss

Rosa_Charice_rosacharice7Rosa Charice/Facebook

And, last but not least, “You'll lose weight,” she says. “Who wouldn't want that?”

Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

Does Intermittent Fasting Work?

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Intermittent fasting " prolongs the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. However, according to Chris McMahon, a nutrition and fitness coach, “there's nothing magical” about fasting because weight loss boils down to calories in versus out. However, “if you're someone with a hectic schedule or you're just not hungry in the morning and you don't tend to get hungry until 10 or 11,” there isn’t anything wrong with fasting. Still, it won’t “suddenly transform your body or reset your aging clock or your biological clock,” he says. “All you're doing is just cutting some of your calories out.”

💪🔥Body Booster:Try intermittent fasting if it fits your schedule. Remember, weight loss depends on a calorie deficit, not fasting alone.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


1. Pick a Fasting Window

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

2. Ease Into It

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

3. What Can I Drink?

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

4. Eating Less

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

5. Stay Active

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

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

6. No Snacking

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

7. Health Benefits

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

8. Long-Term Weight Loss

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

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

9. Portion Control and Calories

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

10. Stay the Course!

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

11. Lower Bad Cholesterol

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

RELATED: 20 Powerful Methods to Achieve Your Best Body Ever

12. Who Shouldn’t Fast?

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

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

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The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
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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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

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Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

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With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

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Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

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This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
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Evidence-Based

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

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If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.