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

10 Ways to Eat for Abs

These foods are higher in fiber, contain a decent amount of protein, and fewer inflammatory fats.

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.

Fit woman holding frying pan with omlette looking at camera
Shutterstock
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.

What foods support loss of belly fat, or help keep off the weight? Come along with me, and let’s take a look! My name is Annette Snyder, and I’ve been a registered dietitian (RD) for nearly 20 years, now working with Top Nutrition Coaching. I’ve had extensive experience in the practice areas of weight management, diabetes care, and digestive disorders. 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 sharing that knowledge in a way that inspires others to get curious about their health. The foods that support intended weight loss share some qualities in common (1-3). They tend to be higher in fiber, contain a decent amount of protein, and fewer inflammatory fats (saturated). Read on for my list of 10 ways to eat for abs.


1. Fruits and Veggies

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This is a no-brainer. A number of scientific studies (4) have suggested links to eating more produce, especially veggies, with lower risk of gaining weight and lower waist circumference. Plus, you know, you get vitamins and minerals. Bonus!

2. Whole Grains

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

These include oats, buckwheat, quinoa, barley and others. While they’re full of gut-friendly fiber, vitamins, minerals, and antioxidants, they also help manage blood sugar. Keeping your blood sugar in check means you deal with fewer mid-afternoon cravings (5) for all things carb. Whole grains have also been associated with appetite control and can affect how the body uses energy (calories) from food (6).

Related: How I Shed 99 Pounds Naturally With These 4 Changes

3. Heart-Healthy Fats

Mackerel,Fish,Grill,foodShutterstock

Heart-healthy fats from fish (like tuna, mackerel, salmon), in addition to calming inflammation in the body, have a role in weight control by promoting lower belly fat and unhealthy triglyceride levels (blood fats) (7). Fish is also a rich protein source, which is important in maintaining muscle mass. Protein has been linked to reduced appetite (8) along with fiber.

4. Nuts and Seeds

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Not to be outdone in the nutrient department, nuts and seeds provide boosts of fiber, protein, and healthy fats. Various smaller studies have observed reductions in belly fat and/or waist circumference when consuming almonds (9) or chia (10), for example. There are tons of options—pumpkin seeds, sunflower seeds, walnuts, pistachios, just to name a few—and they’re great for snacking!

5. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green tea has also entered the conversation. It contains the compound EGCG, which has been observed to bump up your calorie burn (11). Various studies have also found loss of belly fat and waist circumference with regular intake of green tea (12). Aside from EGCG, green tea is loaded with antioxidants.

6. Keep Your Gut Happy With Probiotics

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

What about the bacteria in our digestive tract? They play a role, too! More studies in recent years (13) have identified the role of our microbiome in appetite as well as metabolism. At present, we continue to investigate what those microbes are doing that has those effects. Various strains such as Lactobacillus and Bifidobacterium have been looked at (14) more closely for a possible link in weight loss—stay tuned. In the meantime, keep your gut happy with some probiotics from food: kefir, yogurt, kimchi, sauerkraut, and aged cheeses are some great sources.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

7. Hydrate Right

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

How about your hydration? Do you drink enough fluid (especially water) on a daily basis? Your body uses water in its day-to-day function to perform tasks like burning calories. It’s kind of like the oil that makes the machine work better. A study on hydration and health in older adults (15) found a strong link between low fluid intake/dehydration and increased occurrences of weight gain, high waist circumference, insulin resistance, diabetes, low HDL (good) cholesterol, high blood pressure, and metabolic syndrome. Drink up!

8. Think About How You Eat, Not Just What You Eat

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

Aside from what we eat and drink (or don’t), how we eat can have a big impact. Are you known for finishing your meal well before everyone else at the table? (Do you taste your food?) Take a pause. Slowing down actually lets your body do its thing and send you the message that you have taken in enough fuel (calories). You cruise right on by that point and don’t hear the message when you rush the process—resulting in eating more calories than you actually need.

9. Avoid Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Of course, I’m going there: we tend to eat too much added sugar. Added sugar (vs naturally-occurring sugar in things like fruit or milk) has number of drawbacks. Added sugars don’t add nutrition. Our bodies aren’t set up to process the large quantities we are capable of ingesting, and figuring out what to do with that extra fuel is where we see fat storage start. A large review of the available studies aimed to determine what happens with excess sugar intake (16), and it ain’t pretty. Significant links between sugar intake and higher weight, along with a host of other conditions such as heart disease and depression, have been suggested. Sugar-sweetened drinks are the biggest culprit: soda, fruit drinks, sweet tea, and coffee drinks. (As a coffee lover myself, that last one hits hard.)

Related: What Happens When You Quit Soda, According to a Nutritionist

10. Avoid Alcohol

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

Alcohol has been linked to belly fat for quite some time now. Various studies have found links between drinking and increased waist circumference (17), especially if consuming in larger quantities (18). Calories from alcohol are not stored like carbohydrates (19) (glycogen); rather the body stores them as fat. Essentially, alcohol offers calories, just like added sugars, and no nutrition benefit.

11. Final Word From the Expert

Happy,Multiethnic,Millennials,Playing,Together,Eating,Skewers,And,Eating,TogetherShutterstock

While a number of foods can provide benefits that support weight loss, it’s important to remember that you don’t eat in a vacuum. What do I mean? Eating more almonds while living on fast food isn’t going to do the job. Get your house in order with all of your food and drink choices to see real results. If you enjoyed this article, don’t miss out on 4 Incredible Ways Your Body Changes When Intermittent Fasting.

Cited References

  1. Schutte S, Esser D, Siebelink E, et al. Diverging metabolic effects of 2 energy-restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity. Am J Clin Nutr. 2022;116(1):132-150. doi:10.1093/ajcn/nqac025
  2. Barnard ND, Goldman DM, Loomis JF, et al. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients. 2019;11(1):130. Published 2019 Jan 10. doi:10.3390/nu11010130
  3. Paixão C, Dias CM, Jorge R, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020;21(5):e13003. doi:10.1111/obr.13003
  4. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626
  5. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. Published 2016 Sep 15. doi:10.3945/an.115.009340
  6. Karl JP, Meydani M, Barnett JB, et al. Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women [published correction appears in Am J Clin Nutr. 2017 Aug;106(2):708]. Am J Clin Nutr. 2017;105(3):589-599. doi:10.3945/ajcn.116.139683
  7. Karlsson T, Rosendahl-Riise H, Dierkes J, Drevon CA, Tell GS, Nygård O. Associations between fish intake and the metabolic syndrome and its components among middle-aged men and women: the Hordaland Health Study. Food Nutr Res. 2017;61(1):1347479. Published 2017 Jul 13. doi:10.1080/16546628.2017.1347479
  8. Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41
  9. Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial. J Am Heart Assoc. 2015;4(1):e000993. Published 2015 Jan 5. doi:10.1161/JAHA.114.000993
  10. Tavares Toscano L, Tavares Toscano L, Leite Tavares R, da Oliveira Silva CS, Silva AS. Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values. Nutr Hosp. 2014;31(3):1176-1182. Published 2014 Dec 14. doi:10.3305/nh.2015.31.3.8242
  11. Kapoor MP, Sugita M, Fukuzawa Y, Okubo T. Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis. J Nutr Biochem. 2017;43:1-10. doi:10.1016/j.jnutbio.2016.10.013
  12. Hibi M, Takase H, Iwasaki M, Osaki N, Katsuragi Y. Efficacy of tea catechin-rich beverages to reduce abdominal adiposity and metabolic syndrome risks in obese and overweight subjects: a pooled analysis of 6 human trials. Nutr Res. 2018;55:1-10. doi:10.1016/j.nutres.2018.03.012
  13. Diener C, Qin S, Zhou Y, et al. Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. mSystems. 2021;6(5):e0096421. doi:10.1128/mSystems.00964-21
  14. Álvarez-Arraño V, Martín-Peláez S. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021;13(10):3627. Published 2021 Oct 17. doi:10.3390/nu13103627
  15. Stookey JD, Kavouras SΑ, Suh H, Lang F. Underhydration Is Associated with Obesity, Chronic Diseases, and Death Within 3 to 6 Years in the U.S. Population Aged 51-70 Years. Nutrients. 2020;12(4):905. Published 2020 Mar 26. doi:10.3390/nu12040905
  16. Huang Y, Chen Z, Chen B, et al. Dietary sugar consumption and health: umbrella review. BMJ. 2023;381:e071609. Published 2023 Apr 5. doi:10.1136/bmj-2022-071609
  17. Ryu M, Kimm H, Jo J, Lee SJ, Jee SH. Association between Alcohol Intake and Abdominal Obesity among the Korean Population. Epidemiol Health. 2010;32:e2010007. Published 2010 May 19. doi:10.4178/epih/e2010007
  18. Zakhari S. Overview: how is alcohol metabolized by the body?. Alcohol Res Health. 2006;29(4):245-254.

More For You

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.

If you want flat abs in time for summer, you are going to have to work out for them. Maia Henry, aka Move with Maia, is famous for sharing everything from diet tips to workouts with her hundreds of thousands of followers. In a new video, she reveals one of the most common requests she gets when it comes to exercise: “I want to target & tone my lower belly pooch, but I don't know what to do,” she writes. The answer is this 5-exercise workout. Here is everything you need to know about her workout – plus what other factors are key in achieving flat abs.


Rocking Plank

@maiafitness

Want to target that lower belly pooch? Try these ab exercises! #lowerbellyworkout #lowerbellyfatworkout #lowerbelly #abworkout #abworkouts #abworkoutchallenge #abworkoutsforwomen #coreworkout #core workouts #corestrength #corestability #abexercises #abexercise #flatstomach #flatstomachworkout #flatstomachchallenge #flatstomachtips #hangingcoreworkout #definedabs #sixpackabs #abs #sixpackchallenge #sixpackworkout #sixpack #abs #tonedstomach #stomachworkout #advancedabs #workoutroutine #workoutmotivation #workoutplan #workoutchallenge #fitness #trending #viral #fittok #gymtoks #fyp #transformation

The first exercise in the set is a rocking plank, which she recommends doing for 30 seconds. To do it, get into plank form and roll back and forth while holding yourself up with your forearms.

Frog Crunch

Maia_Henry_maiafitness19maiafitness/TikTok

Frog crunch holds for 30 seconds. This move involves lying on the floor with feet together and knees on the floor in a frog-like position.

Leg Raise Into V-Up

Maia_Henry_maiafitness18maiafitness/TikTok

Next, she does 30 seconds of leg raises into v-ups. Lay on your back, holding your upper body up with your forearms. Scrunch up your upper body and your legs into your abs.

Related: I Lost 75 Pounds By Walking, Swimming, and Ditching Processed Foods

Reverse Crunches

Maia_Henry_maiafitness17maiafitness/TikTok

What is the next move she make? Reverse crunches, recommending a total of 30 seconds.

Knee Up Elbow to Knee Crunches

Maia_Henry_maiafitness16maiafitness/TikTok

Last but not least, knee elbow-to-knee crunches are basically a scissor move.

Can Ab Workouts Get You a Flat Stomach?

Maia_Henry_maiafitness11maiahenry1/Instagram

However, there is more to flat abs than exercise. Keep in mind that if you want to achieve washboard abs, you might have to alter your diet. Andrea Ausmus, CPT, FNS, & CES, Senior Director of Fitness at Gold’s Gym SoCal, explains that you can’t out-exercise a bad diet and that “abs are made in the kitchen.”

Nutrition Is Also Key

Maia_Henry_maiafitness10maiafitness/TikTok

She previously told Body Network that in order to get flat abs, you need to exercise and “be diligent with your nutrition. “You can not separate your fitness from your nutrition, especially when it comes to sculpting your abs.

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

Maia Also Recommends Staying in a Caloric Deficit

Maia_Henry_maiafitness12maiahenry1/Instagram

Obviously, Maia knows this. In a recent post, she breaks down a few simple ways you can achieve your “dream body by summer.” When it comes to diet, she recommends maintaining a caloric deficit diet. Also, “no sweets after 8.” A caloric deficit simply means that in order to lose weight, you need to burn more calories than you consume. To determine your needs, use a calorie calculator. And if you enjoyed this article don't miss 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.

Who doesn’t want flat abs? A chiseled midsection is one of the most desired physical attributes, according to multiple surveys and TikTok searches. In fact, hashtags like #flattummy and #flatabs amass BILLIONS of views. Jay Platz (@jayplatz) is a fitness influencer who claims to have an 8-pack. In one of his many viral videos offering diet and fitness tips, he reveals a short but effective workout for defined abs. “Alright, you guys asked. You guys received, this is the only routine you guys need for well-defined abs. Alright, it's quick and easy. It should take you about like 10 minutes each day. Nothing crazy,” he says in the video.


First, Get Your Diet in Order

@jayyplatz

Replying to @FcB no excuses to skip abs at the end of your sessions now #gym #fitness #gymtok #fittok #routine #gymmotivation #fitnessmotivation #fitnesstips #diet #motivation #inspiration #gymlife

He starts by explaining that diet is key. “Honestly, before we even start, you guys need to get your eating in check,” Jay explains. “If you want that leaner look, you have to eat lower calorie dense foods to decrease your body fat. In a bulking context, you need to build them as well, so they show at a higher body fat.”

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

“For the first movement we have hanging leg raises for five sets,” he says, recommending 10 to 15 reps. “Try not to swing too much and keep your back straight,” he writes.

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

Incline Reverse Crunch

Cropped image of fit muscular young sportsman doing abs crunches on bench in gymShutterstock

“Moving on to the second movement, incline reverse crunch,” he says, recommending the same reps and sets.”

Seated Ab Tucks

Beautiful young Hispanic man training at home, athlete exercising for wellness and healthy lifestyle in domestic gym, doing seated knee tucks on the floor in his living roomShutterstock

Next, he recommended doing seated ab tucks for about 30 seconds.

Starfish Crunches

Attractive sport women doing starfish abdominal crunches in fitness gymShutterstock

His next exercise? “Starfish crunches for 30 seconds,” he says. This is a great ab workout that you can do at home without weights, explains Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant.

Planks

Working,Her,Core,Muscles,To,The,Max,With,Some,Planks.Shutterstock

Then, it is time to plank for one minute. However, if you are a beginner you might not be able to do a minute plank. “Planks are difficult,” says Gamble.

One Down Two Ups

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

His second to last exercise is one down two ups for 30 seconds.

Related: 5 Key Benefits of Ozempic for Weight Management Explained

Heel Taps

Tired,Senior,Couple,Lying,With,Outstretched,Arms,On,Floor,yogaShutterstock

The last exercise he recommends is heel taps for one minute.

💪🔥Body Booster: Limit workouts to 14-16 reps per body part. Avoid overexertion for best results. Patience is key in fitness. If your diet is bad, no amount of crunches, planks, or sit ups will help you get flat abs. Focus on your eating habits first, and exercises second.

Fit woman holding frying pan with omlette looking at camera
Shutterstock
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.

What foods support loss of belly fat, or help keep off the weight? Come along with me, and let’s take a look! My name is Annette Snyder, and I’ve been a registered dietitian (RD) for nearly 20 years, now working with Top Nutrition Coaching. I’ve had extensive experience in the practice areas of weight management, diabetes care, and digestive disorders. 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 sharing that knowledge in a way that inspires others to get curious about their health. The foods that support intended weight loss share some qualities in common (1-3). They tend to be higher in fiber, contain a decent amount of protein, and fewer inflammatory fats (saturated). Read on for my list of 10 ways to eat for abs.


1. Fruits and Veggies

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This is a no-brainer. A number of scientific studies (4) have suggested links to eating more produce, especially veggies, with lower risk of gaining weight and lower waist circumference. Plus, you know, you get vitamins and minerals. Bonus!

2. Whole Grains

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

These include oats, buckwheat, quinoa, barley and others. While they’re full of gut-friendly fiber, vitamins, minerals, and antioxidants, they also help manage blood sugar. Keeping your blood sugar in check means you deal with fewer mid-afternoon cravings (5) for all things carb. Whole grains have also been associated with appetite control and can affect how the body uses energy (calories) from food (6).

Related: How I Shed 99 Pounds Naturally With These 4 Changes

3. Heart-Healthy Fats

Mackerel,Fish,Grill,foodShutterstock

Heart-healthy fats from fish (like tuna, mackerel, salmon), in addition to calming inflammation in the body, have a role in weight control by promoting lower belly fat and unhealthy triglyceride levels (blood fats) (7). Fish is also a rich protein source, which is important in maintaining muscle mass. Protein has been linked to reduced appetite (8) along with fiber.

4. Nuts and Seeds

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Not to be outdone in the nutrient department, nuts and seeds provide boosts of fiber, protein, and healthy fats. Various smaller studies have observed reductions in belly fat and/or waist circumference when consuming almonds (9) or chia (10), for example. There are tons of options—pumpkin seeds, sunflower seeds, walnuts, pistachios, just to name a few—and they’re great for snacking!

5. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green tea has also entered the conversation. It contains the compound EGCG, which has been observed to bump up your calorie burn (11). Various studies have also found loss of belly fat and waist circumference with regular intake of green tea (12). Aside from EGCG, green tea is loaded with antioxidants.

6. Keep Your Gut Happy With Probiotics

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

What about the bacteria in our digestive tract? They play a role, too! More studies in recent years (13) have identified the role of our microbiome in appetite as well as metabolism. At present, we continue to investigate what those microbes are doing that has those effects. Various strains such as Lactobacillus and Bifidobacterium have been looked at (14) more closely for a possible link in weight loss—stay tuned. In the meantime, keep your gut happy with some probiotics from food: kefir, yogurt, kimchi, sauerkraut, and aged cheeses are some great sources.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

7. Hydrate Right

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

How about your hydration? Do you drink enough fluid (especially water) on a daily basis? Your body uses water in its day-to-day function to perform tasks like burning calories. It’s kind of like the oil that makes the machine work better. A study on hydration and health in older adults (15) found a strong link between low fluid intake/dehydration and increased occurrences of weight gain, high waist circumference, insulin resistance, diabetes, low HDL (good) cholesterol, high blood pressure, and metabolic syndrome. Drink up!

8. Think About How You Eat, Not Just What You Eat

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

Aside from what we eat and drink (or don’t), how we eat can have a big impact. Are you known for finishing your meal well before everyone else at the table? (Do you taste your food?) Take a pause. Slowing down actually lets your body do its thing and send you the message that you have taken in enough fuel (calories). You cruise right on by that point and don’t hear the message when you rush the process—resulting in eating more calories than you actually need.

9. Avoid Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Of course, I’m going there: we tend to eat too much added sugar. Added sugar (vs naturally-occurring sugar in things like fruit or milk) has number of drawbacks. Added sugars don’t add nutrition. Our bodies aren’t set up to process the large quantities we are capable of ingesting, and figuring out what to do with that extra fuel is where we see fat storage start. A large review of the available studies aimed to determine what happens with excess sugar intake (16), and it ain’t pretty. Significant links between sugar intake and higher weight, along with a host of other conditions such as heart disease and depression, have been suggested. Sugar-sweetened drinks are the biggest culprit: soda, fruit drinks, sweet tea, and coffee drinks. (As a coffee lover myself, that last one hits hard.)

Related: What Happens When You Quit Soda, According to a Nutritionist

10. Avoid Alcohol

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

Alcohol has been linked to belly fat for quite some time now. Various studies have found links between drinking and increased waist circumference (17), especially if consuming in larger quantities (18). Calories from alcohol are not stored like carbohydrates (19) (glycogen); rather the body stores them as fat. Essentially, alcohol offers calories, just like added sugars, and no nutrition benefit.

11. Final Word From the Expert

Happy,Multiethnic,Millennials,Playing,Together,Eating,Skewers,And,Eating,TogetherShutterstock

While a number of foods can provide benefits that support weight loss, it’s important to remember that you don’t eat in a vacuum. What do I mean? Eating more almonds while living on fast food isn’t going to do the job. Get your house in order with all of your food and drink choices to see real results. If you enjoyed this article, don’t miss out on 4 Incredible Ways Your Body Changes When Intermittent Fasting.

Cited References

  1. Schutte S, Esser D, Siebelink E, et al. Diverging metabolic effects of 2 energy-restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity. Am J Clin Nutr. 2022;116(1):132-150. doi:10.1093/ajcn/nqac025
  2. Barnard ND, Goldman DM, Loomis JF, et al. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients. 2019;11(1):130. Published 2019 Jan 10. doi:10.3390/nu11010130
  3. Paixão C, Dias CM, Jorge R, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020;21(5):e13003. doi:10.1111/obr.13003
  4. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626
  5. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. Published 2016 Sep 15. doi:10.3945/an.115.009340
  6. Karl JP, Meydani M, Barnett JB, et al. Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women [published correction appears in Am J Clin Nutr. 2017 Aug;106(2):708]. Am J Clin Nutr. 2017;105(3):589-599. doi:10.3945/ajcn.116.139683
  7. Karlsson T, Rosendahl-Riise H, Dierkes J, Drevon CA, Tell GS, Nygård O. Associations between fish intake and the metabolic syndrome and its components among middle-aged men and women: the Hordaland Health Study. Food Nutr Res. 2017;61(1):1347479. Published 2017 Jul 13. doi:10.1080/16546628.2017.1347479
  8. Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41
  9. Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial. J Am Heart Assoc. 2015;4(1):e000993. Published 2015 Jan 5. doi:10.1161/JAHA.114.000993
  10. Tavares Toscano L, Tavares Toscano L, Leite Tavares R, da Oliveira Silva CS, Silva AS. Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values. Nutr Hosp. 2014;31(3):1176-1182. Published 2014 Dec 14. doi:10.3305/nh.2015.31.3.8242
  11. Kapoor MP, Sugita M, Fukuzawa Y, Okubo T. Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis. J Nutr Biochem. 2017;43:1-10. doi:10.1016/j.jnutbio.2016.10.013
  12. Hibi M, Takase H, Iwasaki M, Osaki N, Katsuragi Y. Efficacy of tea catechin-rich beverages to reduce abdominal adiposity and metabolic syndrome risks in obese and overweight subjects: a pooled analysis of 6 human trials. Nutr Res. 2018;55:1-10. doi:10.1016/j.nutres.2018.03.012
  13. Diener C, Qin S, Zhou Y, et al. Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. mSystems. 2021;6(5):e0096421. doi:10.1128/mSystems.00964-21
  14. Álvarez-Arraño V, Martín-Peláez S. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021;13(10):3627. Published 2021 Oct 17. doi:10.3390/nu13103627
  15. Stookey JD, Kavouras SΑ, Suh H, Lang F. Underhydration Is Associated with Obesity, Chronic Diseases, and Death Within 3 to 6 Years in the U.S. Population Aged 51-70 Years. Nutrients. 2020;12(4):905. Published 2020 Mar 26. doi:10.3390/nu12040905
  16. Huang Y, Chen Z, Chen B, et al. Dietary sugar consumption and health: umbrella review. BMJ. 2023;381:e071609. Published 2023 Apr 5. doi:10.1136/bmj-2022-071609
  17. Ryu M, Kimm H, Jo J, Lee SJ, Jee SH. Association between Alcohol Intake and Abdominal Obesity among the Korean Population. Epidemiol Health. 2010;32:e2010007. Published 2010 May 19. doi:10.4178/epih/e2010007
  18. Zakhari S. Overview: how is alcohol metabolized by the body?. Alcohol Res Health. 2006;29(4):245-254.
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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

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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

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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.

Scott_Harrison8
Scott Harrison
FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a certified fitness, nutrition and mindset expert, I specialize in and I’m proud to say I’ve helped what must be close to 100,000 individuals from all walks of life, ages, abilities, disabilities, colors, creeds and cultures in 77 countries all over the world, achieve their health and fitness goals in body and mind, including obtaining a toned and defined six pack through balanced nutrition and exercise. I’m the UK Sunday Times Best Selling author of Eat Your Way to a Six Pack and dedicate my life to helping others truly live instead of just exist. My approach is firm with compassion, in fact some say I’m a Sergeant Major with love. But to keep people engaged long enough to make a life changing experience, a tight ship must be run, without too much room for error. I have tens of thousands of inspirational stories from people all over the world who have changed and, in many cases, saved their lives through my programme, The Six Pack Revolution.


Six packs truly are made in the kitchen and a balanced diet is crucial for achieving and maintaining a six pack because it provides the necessary nutrients to support muscle growth and recovery, while simultaneously reducing body fat. Without proper nutrition, you will not develop the fat loss and muscle definition needed for a visible six pack, unless you are genetically gifted. I must throw out a disclaimer that not everyone has the six symmetrical separations and therefore the shape will differ from person to person.

If your goal is to achieve a six pack, you need to be ready to change your relationship with food, drink and yourself. If done correctly, this journey will be one of physical and mental health, you will be nourishing your body and mind, and this will pay dividends in every area of your life. You will be removing all the poor nutritional choices of the past and replacing them with an abundance of healthy whole foods, a balance of macronutrient ratios and you will likely be increasing hydration levels with more water intake. When you put all of this together, you will be surprised how quickly results can come. It’s very important that you feed and nourish yourself to a six pack and never starve or malnourish yourself instead. Read on for 8 ways to eat your way to a 6-pack.

Increase Your Protein Intake

Scott_Harrison4Scott Harrison

The first dietary change I recommend for those aiming for a six pack is to increase their protein intake, combined with the correct balance of carbohydrates and healthy fats each time they eat, whether that be a meal or a snack. Each macronutrient however must be chosen wisely for optimum results, always opting for the cleaner, healthier version. Our most important macronutrient is protein and is crucial for muscle repair and growth, which is essential for developing a defined core. Additionally, protein helps to keep you feeling full and satisfied, reducing the likelihood of overeating.

Stay Hydrated

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We must stay hydrated at all times with plenty of water, 3-4 litres per day.

Eat Whole Foods

Scott_Harrison1Scott Harrison

Our foods will consist of whole foods such as lean proteins, grains, fruits, vegetables and healthy fats to provide essential vitamins, minerals, and antioxidants.

Balance Your Plate

Scott_Harrison7Scott Harrison

The balance on the plate and what we eat at the same time is paramount and we must pay attention to the portion sizes of each macronutrient to avoid overeating, which can lead to excess calorie intake and hinder fat loss efforts.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Avoid These Processed Foods

Scott_Harrison8Scott Harrison

Some healthier processed foods are OK if they are convenient and help us to remain on track—however, processed foods high in sugars, salts, unhealthy fats, and additives are out of the question as they can contribute to inflammation and weight gain.

Say No to Alcohol

Scott_Harrison9Scott Harrison

Alcohol should not be consumed as it is high in empty calories and will hinder your results. Once you achieve the new body and mind you dream of, then you can find a balance in your life where you can keep your results and still party twice per week.

Do HIIT

Scott_Harrison5Scott Harrison

Exercise is important for your muscle tone, bone density, joints, mindset, posture and is a huge investment in your future. You should be exercising into your nineties and beyond and it should be non-negotiable. Training for a six pack does not require thousands of sit-ups. A full body HIIT-type workout schedule will bring your results much faster.

Think About Your Nutrition, Not Your Calories

Scott_Harrison6Scott Harrison

The most common mistake people make when attempting to achieve a six pack is thinking that they need an extreme calorie deficit. If you drastically reduce your calorie intake in an attempt to lose fat quickly, you will actually slow down your progress considerably. The healthiest and fastest way to lose fat is on the most calories possible. For example, let’s say your maintenance calories are 2,250 per day. You would lose more fat faster on 2,000 calories than you would on 1,000 calories. If you drastically drop your calories, this can lead to nutrient deficiencies, metabolic slowdown, muscle loss, and ultimately, will hinder fat loss. Also, calories are a fraction of the story. The most important part is the actual nutrition itself and balance of the plate of food, balanced throughout the day with hydration. This will balance your body and its hormones and then your body can work at its optimum.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

The Benefits of a Balanced Diet Go Beyond a Six-Pack

Scott_Harrison3Scott Harrison

When the body works at its optimum, it burns fuel efficiently (FAT) and builds and maintains muscle mass. Your hair, your skin, the whites of your eyes, your teeth, your nails all become more radiant and chronic illnesses are vastly improved if not brought into remission. That’s not all, a balanced diet isn't just about physical health, it profoundly influences our mental well-being by creating hormonal equilibrium. The interplay between nutrition and hormones highlights how our food choices impact our overall health, physically, mentally and emotionally.

💪🔥Body Booster: Eat whole foods like lean proteins, grains, fruits, veggies, and healthy fats. They provide essential nutrients and antioxidants for better health.

Scott Harrison is a celebrity personal trainer, nutrition expert & founder of acclaimed fitness programme The Six Pack Revolution. His UK Sunday Times bestseller Eat Your Way to a Six Pack’ is out now. Follow Scott & The Six Pack Revolution on Instagram.

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

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

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

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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.

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

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.

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

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.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

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.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

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.

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

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.


RELATED:20 Superfoods for People Over 50

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.

Shutterstock

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

Almonds in ceramic bowl on wooden background. Selective focus.​29. AlmondsShutterstock

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.

Inza its_inzaa
Copyright its_inzaa/TikTok/Shutterstock
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Inza@its_inzaa lost 50 pounds, transforming her physique and her health. Detailing her weight loss journey online, Inza combined exercise and a healthy diet to slowly but steadily lose the fat. Inza does not restrict entire food groups—instead, she allows herself room for indulgences. Here’s what she eats in a day to maintain her weight loss and continue to improve her health and wellness.

Omelet For Breakfast

Inza has an omelet with tomatoes, green peppers, and onions for breakfast. “Packed with protein, eggs also provide a good dose of many vitamins,” says the Cleveland Clinic. “Including vitamin A for eye health, vitamin B12 for both nerve and blood cell health, vitamin E as an antioxidant, folate and lutein.”

Tea To Start the Day

Inza has tea (chai) with her omelet. “Drinking black tea without added sweeteners can decrease blood glucose and improve your body’s ability to manage sugar,” according to UCLA Health. “Research also shows that black tea improves blood sugar levels immediately following meals in normal and pre-diabetic adults.”

Rice and Lentils

Inza enjoys rice mixed with high-fiber lentils for lunch. “Fiber plays an important role in regulating our bowels and protecting the immune system,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “Foods that are high in fiber, like lentils, help us stay healthy and active.”

Protein Shake

Inza helps fuel her workouts with protein shakes. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Chicken and Rice

Dinner is usually chicken skewers and rice. “In terms of health, if you have type 2 diabetes, prediabetes, or other blood-sugar concerns, you’d want to choose brown rice,” registered dietitian Maggie Morgan tells Novant Health. “But, if you need to follow a low-fiber diet, white rice would be a better option.”

Yogurt With Meals

Inza usually has some yogurt on the side with her meals. “Nutrition-wise, yogurt is probably one of the best ways to take in your dairy,” William Lendway, dietitian, chef, and assistant professor at Johnson & Wales University, tells AARP. “It’s an easy source of protein and vitamin D because of its fortification and calcium.”

Gulab Jamun

Inza has a single gulab jamun for dessert and factors it into her food portions for the day. “The Dietary Guidelines for Americans recommend that less than 10% of calories you eat or drink every day come from added sugar,” says the Mayo Clinic. “Eating or drinking too many foods with sugar can also cause you to take in more calories than you need each day.”

💪🔥Body Booster: A balanced diet is the most sustainable for long-term success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

liza marie pasquale lizamarie_fit
Copyright Liza Marie Fit/Facebook

Nutrition coach Liza (@lizamarie_fit) lost 140 pounds and kept it off—and she lost the first 100 pounds without setting foot in a gym. So, how did she not only lose the weight but maintain it three years later and counting? Liza made two simple lifestyle changes that led to 40 pounds being lost in the first couple of months alone—here’s exactly how she did it.

She Walked Every Day

@lizamarie_fit I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown ♬ original sound - Liza

Liza started walking every single day, before getting an activity tracker and making sure she was hitting at least 10k steps a month. “Every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend. And I did that for two months,” she says. “That is the first time I ever saw a chunk of weight go down.”

No More Junk Food

Liza cut out junk food and started eating at home. “I was eating the majority of meals at home and I was walking every day,” she says. Studies show people who cook and eat at home tend to make healthier choices.

Calorie Deficit

Thanks to Liza’s walking and diet, she had a calorie deficit, which is crucial to weight loss. “It’s the secret sauce for weight loss,” she says. “When it comes down to losing weight, it doesn’t need to be that complicated.”

Working Out

Liza started working out a couple of months into her weight loss journey, excited by the progress she was making. “I would do around two to three at-home workouts a week,” she says. “Which is why I love all my ‘shy girl’ workouts that I share, just to prove to women that you don’t need a crazy gym membership. You don’t need to be doing the craziest workouts to see results.”

Tracking Macros

Liza started tracking the carbs, fat, and protein in her food after she lost 80 pounds and wanted to learn more about nutrition. “I was like let’s hop on the train, let’s take this even further,” she says. “I’m still weighing a lot, I’m still in the 200s, and I want to get to one-derland.”

Protein Goals

Liza focused on maintaining her calorie deficit and hitting her protein goals. “I was trying really hard to hit my protein goal and I was trying really hard to stay within my calorie deficit but I was not perfect,” she says. “There were days when I went over a bit, there were days I went under a bit.”

Realistic Goals

Liza wasn’t hard on herself during her weight loss journey. “If you are striving for perfection, you are setting yourself up for failure,” she says. “Doing little things one by one over time and not giving up is what got me here today.”

Body booster: The simplest changes, when made consistent and sustainable, yield results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.