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What Happens to Your Body When You Stop Eating Snacks

The benefits are significant.

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.

Woman eating snacks in night next to the opened fridge.
Shutterstock
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.

Is your health and weight loss regimen being undermined by constant snacking and grazing? “It’s not just about what we eat that matters to our health – it’s also how often we eat and when,” longevity expert Luigi Fontana, MD, PhD, FRACP, tells the Sydney Morning Herald. “Our ancestors didn’t have the luxury of three meals a day and snacks. The way we eat has changed, and our eating frequency has increased for no physiological reason. People snack even if they’re not hungry.” Here’s what happens to your body when you stop mindlessly snacking and start focusing on nutritious, healthy meals.


Weight Loss

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight lossShutterstock

When you stop snacking, you automatically take in less calories. “Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight,” says the Mayo Clinic. “And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

Decreased Inflammation

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Studies show that constant snacking all day long can lead to increased inflammation. “What we do know is that not only does snacking increase your likelihood of elevated inflammatory markers, but eating excessive calories also leads to weight gain,” says Jenna Macciochi, PhD, via The Conversation. “Eating late has also been linked to elevated cholesterol and glucose and can make you more insulin resistant. This leaves you feeling more hungry the following day.”

RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet

Better Digestion

Man eatsShutterstock

“The time between meals is your gut microbiome’s downtime,” Andrew Riposta, CHN, IIN, NASM-CPT, tells Oxygen Mag. “During downtime, it repairs itself. If you’re having a few meals a day and snacking all day between, your gut has no break from all that hard work.”

Hungry For Meals

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

By relying on just your regular meals instead of snacks, you may choose more nutrient-filled foods. “Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients,” according to the Harvard T.H. Chan School of Public Health.

More Energy

Woman listening to music on her earplugs and MP3 player while jogging along a country road in a healthy lifestyle, exercise and fitness conceptShutterstock

You might find yourself with more energy throughout the day by not snacking. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles.”

No Sugary Drinks

Assorted Organic Craft Sodas with Cane SugarShutterstock

Sugary drinks count as snacks, too—by replacing them with healthier alternatives, you will cut calories and improve your overall health. “If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Sugar drinks easily can add excess calories and pounds,” says the American Heart Association.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

Preventing Cell Damage

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

Eliminating snacks can help improve your health on a cellular level. “Our bodies aren’t designed to eat so many times during the day,” Professor Fontana tells the Sydney Morning Herald. “Each time we eat, we produce insulin to control our blood glucose – and one effect of turning insulin on too often is that it inhibits the processes that help repair damage to the body’s cells. We know that when cells accumulate damage, they’re more vulnerable to diseases, including cancer and dementia.”

Blood Sugar Improvement

Measuring blood sugar with a blood glucose meterShutterstock

Cutting out snacks can help stabilize blood sugar (assuming you are not diabetic). “You’ll see improvements in caloric intake, mental clarity, body fat, and digestion,” Riposta tells Oxygen Mag. “Your blood glucose numbers will regulate better because you’re not sending them on a roller-coaster ride as often every day.”

Belly Fat

Young woman touching her belly looking in mirror at homeShutterstock

Studies show that once you stop snacking—especially at night—you can see a reduction in belly fat. “Previous research by us and others had shown that late eating is associated with increased obesity risk, increased body fat, and impaired weight loss success. We wanted to understand why,” Frank Scheer, HMS professor of medicine and director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women’s, tells the Harvard Gazette.

RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home

Better Food Choices

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

Not snacking can immediately eliminate unhealthy foods from your diet. “The biggest potential downside of snacking is that the foods people most commonly choose are not those that promote good health,” clinical nutritionist Martin MacDonald tells The Guardian. “That means that regular snacking on top of meals can easily lead to overconsumption of calories and unhealthy fat gain.”

Avoid Temptation

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

If you want to prevent snacking, don’t keep snack foods in the house. “If I do have a snack in the afternoon, it would just be a piece of fruit,” Professor Fontana tells the Sydney Morning Herald. “We don’t have sweets, biscuits, or packaged snacks in the house either – if they’re not there, you don’t eat them.”

RELATED: 7 Habits from Ben Affleck's Trainer That Will Transform Your Body in 6 Months

Sensible Snacking

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

If you do need to have a snack, make sensible choices. “Choose nutrient-dense foods that will help fill the gaps in your eating plan,” Allyn Wergin, RDN, tells the Mayo Clinic. “Focus on incorporating whole foods, such as fruits, vegetables, whole grains, and low-fat dairy products. Try to combine carbohydrates, protein, and fat for long-lasting, satisfying snacks. Choose these options rather than packaged items high in calories, fat, and sodium, such as chips, candy, or cookies.”

💪🔥Body Booster: Don’t keep snacks in the house. If they're not there, you can’t eat them.

More For You

Woman eating snacks in night next to the opened fridge.
Shutterstock
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.

Is your health and weight loss regimen being undermined by constant snacking and grazing? “It’s not just about what we eat that matters to our health – it’s also how often we eat and when,” longevity expert Luigi Fontana, MD, PhD, FRACP, tells the Sydney Morning Herald. “Our ancestors didn’t have the luxury of three meals a day and snacks. The way we eat has changed, and our eating frequency has increased for no physiological reason. People snack even if they’re not hungry.” Here’s what happens to your body when you stop mindlessly snacking and start focusing on nutritious, healthy meals.


Weight Loss

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight lossShutterstock

When you stop snacking, you automatically take in less calories. “Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight,” says the Mayo Clinic. “And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

Decreased Inflammation

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Studies show that constant snacking all day long can lead to increased inflammation. “What we do know is that not only does snacking increase your likelihood of elevated inflammatory markers, but eating excessive calories also leads to weight gain,” says Jenna Macciochi, PhD, via The Conversation. “Eating late has also been linked to elevated cholesterol and glucose and can make you more insulin resistant. This leaves you feeling more hungry the following day.”

RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet

Better Digestion

Man eatsShutterstock

“The time between meals is your gut microbiome’s downtime,” Andrew Riposta, CHN, IIN, NASM-CPT, tells Oxygen Mag. “During downtime, it repairs itself. If you’re having a few meals a day and snacking all day between, your gut has no break from all that hard work.”

Hungry For Meals

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

By relying on just your regular meals instead of snacks, you may choose more nutrient-filled foods. “Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients,” according to the Harvard T.H. Chan School of Public Health.

More Energy

Woman listening to music on her earplugs and MP3 player while jogging along a country road in a healthy lifestyle, exercise and fitness conceptShutterstock

You might find yourself with more energy throughout the day by not snacking. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles.”

No Sugary Drinks

Assorted Organic Craft Sodas with Cane SugarShutterstock

Sugary drinks count as snacks, too—by replacing them with healthier alternatives, you will cut calories and improve your overall health. “If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Sugar drinks easily can add excess calories and pounds,” says the American Heart Association.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

Preventing Cell Damage

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

Eliminating snacks can help improve your health on a cellular level. “Our bodies aren’t designed to eat so many times during the day,” Professor Fontana tells the Sydney Morning Herald. “Each time we eat, we produce insulin to control our blood glucose – and one effect of turning insulin on too often is that it inhibits the processes that help repair damage to the body’s cells. We know that when cells accumulate damage, they’re more vulnerable to diseases, including cancer and dementia.”

Blood Sugar Improvement

Measuring blood sugar with a blood glucose meterShutterstock

Cutting out snacks can help stabilize blood sugar (assuming you are not diabetic). “You’ll see improvements in caloric intake, mental clarity, body fat, and digestion,” Riposta tells Oxygen Mag. “Your blood glucose numbers will regulate better because you’re not sending them on a roller-coaster ride as often every day.”

Belly Fat

Young woman touching her belly looking in mirror at homeShutterstock

Studies show that once you stop snacking—especially at night—you can see a reduction in belly fat. “Previous research by us and others had shown that late eating is associated with increased obesity risk, increased body fat, and impaired weight loss success. We wanted to understand why,” Frank Scheer, HMS professor of medicine and director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women’s, tells the Harvard Gazette.

RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home

Better Food Choices

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

Not snacking can immediately eliminate unhealthy foods from your diet. “The biggest potential downside of snacking is that the foods people most commonly choose are not those that promote good health,” clinical nutritionist Martin MacDonald tells The Guardian. “That means that regular snacking on top of meals can easily lead to overconsumption of calories and unhealthy fat gain.”

Avoid Temptation

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

If you want to prevent snacking, don’t keep snack foods in the house. “If I do have a snack in the afternoon, it would just be a piece of fruit,” Professor Fontana tells the Sydney Morning Herald. “We don’t have sweets, biscuits, or packaged snacks in the house either – if they’re not there, you don’t eat them.”

RELATED: 7 Habits from Ben Affleck's Trainer That Will Transform Your Body in 6 Months

Sensible Snacking

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

If you do need to have a snack, make sensible choices. “Choose nutrient-dense foods that will help fill the gaps in your eating plan,” Allyn Wergin, RDN, tells the Mayo Clinic. “Focus on incorporating whole foods, such as fruits, vegetables, whole grains, and low-fat dairy products. Try to combine carbohydrates, protein, and fat for long-lasting, satisfying snacks. Choose these options rather than packaged items high in calories, fat, and sodium, such as chips, candy, or cookies.”

💪🔥Body Booster: Don’t keep snacks in the house. If they're not there, you can’t eat them.

Closeup portrait young serious corporate business woman deal maker reading news message on smart mobile phone holding eating sandwich isolated grey background.
Shutterstock
FACT CHECKED BY Christopher Roback
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.

Is eating while distracted undermining your diet and your health? “If you are worried about your weight, paying more attention to what you eat, not less, could help keep you from overeating,” Howard E. LeWine, MD, says via Harvard Health. “Multitasking—like eating while watching television or working—and distracted or hurried eating can prompt you to eat more. Slowing down and savoring your food can help you control your intake.”


Weight Loss

Healthy young woman weighing herself on scaleShutterstock

If you’re eating mindfully and without distraction, it’s easier to pick up on signals of ‘fullness’ from your body and lose weight. “If you eat slowly, you are more likely to recognize when you are feeling satisfied, or when you are about 80% full, and can stop eating,” says Harvard T.H. Chan School of Public Health.

Enjoying Food

Young woman standing near stove and cooking, housewife, meal, chef, food.Happy woman looking and smelling tasting fresh delicious from soup in a pot with steam at white interior kitchenShutterstock

You can’t really appreciate how delicious your food is if you’re speed-eating while watching a TV show, or eating at your desk. “Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating,” says Harvard T.H. Chan School of Public Health. “Pause periodically to engage these senses.”

Healthier Choices

Rear View Of A Confused Woman Looking In Open Refrigerator At HomeShutterstock

Eating without distraction may help with choosing healthier options that actually take time and attention to prepare. “Keep healthy food choices, such as fruits and vegetables, readily available in cabinets, cupboards, and the refrigerator to encourage mindful healthy eating habits,” says Utah State University.

Practicing Gratitude

portrait of beautiful woman in white shirt and hair bezel with mouth full of food licking her fingers outdoor in city park and enjoying junk but tasty fast food while walkingShutterstock

Eating mindfully gives you a chance to truly appreciate your food. “Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table,” says Harvard Health. Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.”

Hunger Cues

Man eatsShutterstock

Eating without distraction can prevent mindless snacking. “Mindful eating can be a useful tool that aids in focusing on present thoughts and feelings as you eat,” according to Utah State University. “By employing mindful eating techniques, you have the opportunity to change your current eating habits by becoming more self-aware and in tune to your body’s hunger and fullness cues.”

Portion Size Awareness

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

By slowing down and enjoying your food, you will also know how to approach portions in the future. “The benefits of mindful eating include making healthier choices, slower rate of eating, awareness of portion sizes, eating less by listening to our bodies hunger and satiety cues, enjoying food more, and increased satisfaction after eating,” Christine McKinney, RD LDN CDE, tells Johns Hopkins. ‘These benefits will also improve glycemic control.”

RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”

Chewing More

A picture of delightful man enjoying his meal. He is chewing a piece of sandwich and keeping eyes closed. Isolated on striped and blue background.Shutterstock

If you’re not distracted, you can actually focus on your food and every bite. “Chew well until you can taste the essence of the food,” says Harvard Health. “(You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released.”

Better Relationship With Food

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.Shutterstock

Eating while focused and present can change your relationship with food for the better. “Mindful eating opens up an opportunity to appreciate food more and make a better connection with it,” says the British Dietetic Association (BDA). “Some studies suggest that mindful eating can help support emotional eating and binge eating, promoting a healthier relationship with food.”

No Discomfort

Young,Hispanic,Man,Listening,To,Music,Relaxed,On,Bed,AtShutterstock

By paying attention to hunger and fullness cues, you can help avoid discomfort. “Don’t stuff yourself,” says Utah State University. “It is okay to leave food on your plate. Stop eating when you feel full, save leftovers for later, or throw out the last few bites.”

RELATED: I Lost Over 90 Pounds After Years of Trying to Lose Weight the "Wrong Way"

Better Digestion

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

If you’re eating without distraction, chances are you will eat more slowly, especially if you’re sharing a meal with friends. This is good for digestion and will make you feel better than if you wolfed all your food down in a hurry. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Are you struggling to see results with intermittent fasting? You're not alone. Many people start their fasting journey with high hopes, only to hit frustrating plateaus. The good news? Most fasting setbacks come down to a few simple, fixable mistakes. Dr. Morgan Nolte, a board-certified clinical specialist in geriatric physical therapy and founder of Zivli, has identified the most common pitfalls that derail fasting success. With her expertise in metabolic health and weight management, she helps clients overcome these obstacles to achieve lasting results. Read on to discover how to avoid these common pitfalls and finally unlock the weight loss results you've been working toward.


What Is Intermittent Fasting?

Unlike traditional diets that focus on what to eat, intermittent fasting centers on when you eat. As Johns Hopkins neuroscientistMark Mattson explains, "Our bodies have evolved to be able to go without food for many hours, or even several days or longer." This natural fasting ability stems from our prehistoric ancestors, who often went long periods between successful hunts.

How Does It Work?

"After hours without food, the body exhausts its sugar stores and starts burning fat," says Mattson, who has studied intermittent fasting for 25 years. He calls this "metabolic switching." This differs from typical American eating patterns, where frequent meals prevent burning fat. "If someone is eating three meals a day, plus snacks, and they're not exercising, then every time they eat, they're running on those calories and not burning their fat stores."

You're Overeating Processed Foods During Your Eating Window

"Even keto or low-carb processed foods can halt your progress," warns Dr. Nolte in her post. She emphasizes that while intermittent fasting is powerful, what you eat matters just as much as when you eat. The golden rule remains: focus on real, unprocessed foods to optimize both weight loss and metabolic health.

You're Fasting Too Long Too Soon

Shocking your body with dramatic fasting windows can backfire. Dr. Nolte recommends gradually increasing your fasting period by 30-60 minutes rather than jumping straight to lengthy fasts. "Starting too aggressively often leads to a restriction mindset and eventual overeating," she explains.

You're Not Drinking Enough Water

Fit European woman relaxing and drinking water on seaside promenade after running and training outdoors in the evening, panorama, copy spaceShutterstock

Many forget that we get significant hydration from food. "When fasting, you need to be extra mindful about water intake," says Dr. Nolte. She recommends drinking half your body weight in ounces daily, aiming for clear or light yellow urine as an indicator of good hydration.

You're Consuming Sweet Drinks While Fasting

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

Even zero-calorie sweeteners can trigger insulin release. "Anything sweet, including alcohol and diet drinks, signals your brain that calories are coming," Dr. Nolte explains. This can increase hunger and disrupt fat burning, defeating the purpose of your fast.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

You're Skipping Electrolytes

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

Dr. Nolte admits this was her own mistake for years. "Unflavored electrolytes during fasting can improve muscle recovery and overall energy," she shares. She recommends either using plain LMNT supplements or making your own mixture with magnesium, potassium, and sea salt.

You're Afraid to Exercise While Fasting

Exercise during fasting can be highly effective when done right. Dr. Nolte recommends Zone 2 aerobic exercise at about 70% of your maximal heart rate. "This level of activity is perfect for fat burning while maintaining muscle mass," she notes.

You're Eating Too Many Starches and Sugars

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"There are essential proteins and fats, but no essential starches or sugars," Dr. Nolte points out. To maximize fasting benefits, she advises reducing starchy and sugary foods even during eating windows, as these trigger the largest insulin responses.

RELATED:Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

You're Fasting at the Wrong Time in Your Cycle

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

For menstruating women, timing matters. Dr. Nolte recommends focusing fasting efforts during days 1-14 of your cycle. "The week of your period through ovulation is optimal for fasting," she explains, while suggesting more flexibility around ovulation and pre-menstrual phases.

You're Fasting Despite Poor Sleep

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

Sleep deprivation increases hunger hormones, making fasting much harder. "If you're not getting at least seven hours of sleep, focus on improving that before extending your fasts beyond 14 hours," Dr. Nolte advises.

You're Being Impatient About Results

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

"There is no entitlement in weight loss," Dr. Nolte emphasizes. Initial weight loss might be water weight as insulin levels drop, and that's normal. She encourages focusing on long-term health benefits rather than quick fixes, noting that sustainable results take time.

The Benefits of Intermittent Fasting

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

The science behind fasting is compelling. "Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers," Mattson notes in his research published in the New England Journal of Medicine. Studies have shown improvements in memory, heart health, physical performance, and blood sugar control.

RELATED:This 15-Minute Walking Workout Has 87,000 People Burning Fat Without Leaving Home

Safety and Considerations

While intermittent fasting can be practiced safely by many people, it's not suitable for everyone. Mattson advises that "it can take two to four weeks before the body becomes accustomed to intermittent fasting." He notes that while initial hunger and irritability are common, many people stick with it after the adjustment period because they notice improved well-being. However, certain groups should avoid fasting, including children, pregnant women, people with type 1 diabetes, and those with a history of eating disorders. Always consult with your healthcare provider before starting any fasting regimen. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

You feel hungry, so you eat. But are you even hungry? And if the answer is yes, is there any way to curb your cravings so you eat less? The answer is yes, according to Jillian Michaels. The Biggest Loser star and the celebrated trainer reveals what to do in a new viral YouTube video. “All right guys, I have been seeing a ton of questions on all my social channels from you guys and all my app forums about curbing your appetite right now,” she says in the clip.


Are You Actually Hungry?

“So my first question is, are you actually physically hungry?” she asks in her post. “Because curbing your appetite physically and managing emotional eating are not the same thing. So the first thing I want you to look out for is when was the last time you've eaten? Have you eaten in the last two hours? If you have, it's highly unlikely that you're experiencing physical hunger.”

RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger

Are You Craving Something

Next question? “Does a Turkey sandwich sound good, or a steak or scrambled eggs, something that isn't salty or sugary? Does that sound appetizing to you?” she asks. “Because if it doesn't, once again, you're probably having cravings, but it's likely that your appetite has not kicked in.”

Do You Have Physical Signs of Hunger?

“Another question is, do you have signs of physical hunger? Are you lightheaded? Is your stomach growling? Do you feel dizzy? Do you feel weak? If so, yeah, your blood sugar could be low, but most likely, I'm guessing that's not happening,” she says.

You Can Trick Your Body Into Switching On Hormones That Make You Feel Full

“Let's say you are hungry, and in fact, that can happen when you're losing weight, right? Or you've lost a good amount of weight, and your body is like, Hey, hold on. You know, we're losing too much weight, and it starts to signal your hunger hormones. Well, appetite, in large part, is controlled by hormones. So how can we trick your body into switching on hormones that make you feel more full and more satiated and shut off the hormones that make you feel more hungry?”

RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein

Blood Sugar Crashes Make You Hungry and Crave Crap

Once it is established that you are physically hungry, “one of the things we want to do is eat at regular intervals because we want to stabilize your blood sugar,” she says, discussing blood sugar crashing, which “can happen when you've run out of blood sugar because you haven't eaten for a while,” she says. “But a blood sugar crash is when we're eating a lot of refined grains and processed sugars. And what happens is we convert it into glucose, which is blood sugar,” she says. “So maybe for the glycemic index, how quickly food converts to sugar in your bloodstream will process grains and refined sugars. That happens really fast, right? So then insulin spikes and your pancreas releases insulin. Insulin is a hormone, and part of its job is to get sugar out of the blood and into the cells. And it dumps a ton of insulin because you've got a ton of blood sugar, this big blood sugar spike. And what it does, it does its job so effectively that all of a sudden you get a blood sugar crash, and it leads you to feel hungry and craving more crap.”

Try and Eat Every Three to Four Hours

“You want to eat every three to four hours, and you want to make sure you're getting balanced macros, proteins, healthy fats, and healthy carbs, healthy carbs being vegetables, whole grains, beans, and legumes. Yes, fruit is okay, but combine it with healthy fats, monounsaturated fats, polyunsaturated fats, avocado, olive oil, and things of that nature. Saturated fats are not the end of the world as long as they are not from processed meat, hydrogenated, fractionated, or filled with garbage and lean and clean protein. If you are vegan, you could use things like a hemp protein powder. There's a lot you can play with. But all three macros will stabilize your blood sugar. And your blood sugar is stable; it allows you to feel fuller for a longer period of time because we're not playing this hormone game with blood sugar crashes,” she says.

Also, Eat Lots of Veggies

“Another one is, how do we literally expand your stomach without giving you a ton of calories?” she continues. “When the stomach expands, it releases a hormone called leptin, and leptin says, ‘Hey, you're full chill out, right? Stop eating. You're good here.’ So you want to play this game called volume volumetrics, which basically means you're eating food that's going to expand your stomach but is very low in calories. And this is why I always say, Hey, if you're on a diet and you're counting calories, green vegetables are free food. Not the oil you put on it or the butter or the dressings, but green vegetables are free food because they're loaded with fiber, they have high water content, and they're going to make you feel way more full. They're very nutrient-dense, which is great, right? We want all those micronutrients, the vitamins and minerals from the food, but they're really low in calories. So a lot of vegetables, as much as you can. I like to fill up on salad and greens first and then go like if I have a burrito, but I'll have a Caesar salad maybe on the side, and then a chicken burrito. I end up eating half of my burrito. If I eat the burrito first, I eat the entire thing.”

RELATED:4 Non-Negotiable Rules That Burn Fat Without Any Exercise

Drink Water Before Meals or Take a Fiber Supplement

Another trick is a big glass of water before you eat your food “because literally it's filling you up,” she says. “And here's an old school trick actually from the South Beach Diet from a gazillion years ago, a fiber supplement. So you can take a fiber supplement before you eat with your water, and it will literally expand in your stomach, make you feel more full, and it will slow down how quickly you turn your food in, into glucose, which helps to stabilize blood sugar as well, right?”

Another One Is Sleep

Another one is sleep. “You've got to prioritize your sleep seven to eight hours of sleep. When you don't sleep, your body is not producing enough human growth hormone. It's not producing enough of its leptin, which is the satiety hormone we just talked about. And conversely, it's releasing more ghrelin, which is a hormone that makes you feel more hungry, and more cortisol, which is a stress hormone that makes you store more fat and can increase appetite,” she explains.

Hydrate

“So often we can mistake hydration for hunger because when we're dehydrated, we feel fatigued, right? We're tired, we're feeling run down, and we can turn to food, thinking we need more energy when really we need to be hydrated. So you want to drink enough water until your pee looks like lemonade,” she instructs. “If it looks like apple juice, keep drinking. That's how you know you're hydrated.”

RELATED:Mom Drops 93 Pounds After Breaking This Common Habit

Supplement If Needed

And finally, consider supplementing. “Even though this is the lesser of all the evils we've discussed, having micronutrient deficiencies can be mistaken by your body for cravings or for hunger. The right amount of micronutrients helps your body make the necessary hormones. It helps your body do everything. And one of those things is making the hormones you need, supporting your body's ability to do that. So consider supplementation,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Are you constantly hungry – even after eating a big meal? You might be making a dietary mistake, claims one expert. Alissa Brecht MS, RDN, is a nutrition expert and influencer who preaches “intuitive nutrition without restriction” on her Instagram account. In a recent Instagram post, she addresses some potential causes of your post-meal hunger and what you can do about it. “Reasons you’re still hungry after a meal,” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.


You Didn’t Eat Enough

Alissa_Brecht_alissabrechtrd2Alissa_Brecht_alissabrechtrd/Instagram

The first, and probably most obvious reason, is that you didn’t eat enough food. “You need to eat, to not be hungry. Don’t be afraid to listen to your body to tell you when you’re done,” says Alissa.

Your Meals Aren’t “Balanced”

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The second reason is that you aren’t having “balanced” meals. “Meals don’t need to be perfect, but the key feeling good after a meal is having carbs, fat, and protein,” she notes.

RELATED: 10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

Changes in Your Activity Level

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“Changes in your activity level,” could also be the reason why you are eating the same as usual, but are unusually hungry. “Increasing how active you are - walking, exercise, etc. - can make you feel hungrier,” she points out.

You Are Waiting Too Long Between Meals

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“It’s been too long since you last ate,” is another reason Alissa gives. “It’s very normal and healthy to feel hungry multiple times during the day, your body needs to eat. If it’s been 3-5 hours since you last ate and you’re feeling hungry, that’s normal,” she says.

You Aren’t Satisfied

Alissa_Brecht_alissabrechtrd3Alissa_Brecht_alissabrechtrd/Instagram

The last reason she gives is no satisfaction. “Satisfaction is what emotionally makes you feel full. If you didn’t really enjoy what you ate, then you will want to keep eating,” she points out.

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

Here Is What Body Network's Expert Thinks

Tara_Collingwood2Diet Diva/Facebook

While Collingwood agrees that these are all reasons you could be hungry after a meal, she elaborates that you should always think about the type of hunger you are experiencing. “The word ‘hunger’ can mean a lot of things,” Collingwood points out. “Maybe you are not ‘hungry’ physiologically but you still want to eat more because it tasted really good and you want more or you are feeling emotional and think food will make you feel better,” she says. “Differentiating between physiological hunger and psychological hunger is one of the most important things to know how to fix it!”

💪🔥Body Booster: If you are hungry after eating, consider adding more protein to your meals. Most experts recommend at least 30 grams per meal to fill you up and keep you satiated.

Josh York joshyorkgg
I’m a Trainer and These 6 Simple Strength Exercises Reverse Muscle Loss After 50
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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 we age, keeping our midsection firm becomes increasingly challenging. After decades of helping clients transform their bodies, I've developed a set of standing exercises specifically designed for those over 50. These moves will help you reclaim your core strength without requiring you to get down on the floor. Try these four effective exercises that can fit into any schedule and start seeing results in just weeks.

Why Your Body Changes After 50

Portrait of mature couple relaxing in outdoor sofa​Understanding How Insulin Affects Your WeightShutterstock

After 50, people naturally experience a slower metabolism, hormonal shifts, and decreased muscle mass – all contributing to the challenge of maintaining core strength and a flat stomach. These natural changes make burning calories more difficult, often leading to weight gain, particularly around the abdominal area. Additionally, core muscle fibers around the abdomen shrink and become more flexible with age, especially without regular strength training.

Why Standing Exercises Work Better For You

Mature woman eating salad at home.20 Superfoods for People Over 50Shutterstock

Standing exercises are particularly beneficial because they incorporate balance and stability training while working the core. Unlike other workouts, these exercises are more functional, replicating everyday movements that require core strength. They can also be easily modified for various fitness needs – making them accessible for a wide range of ability levels.

Exercise 1: Standing Side Crunches For Your Obliques

Senior woman exercise with standing oblique crunch or side crunch, she watch training online in tablet during workout​9. Standing WindmillsShutterstock

Proper form: Stand with your feet shoulder-width apart. Interlock your fingers behind your head. Engage your core and bend one elbow to the hip on the same side. Stand back up straight and repeat with the opposite side.

Recommended routine: Perform two to three sets with 10 to 15 reps each, aiming to do this exercise two to three times per week.

Target muscles: This exercise specifically targets the oblique muscles to help with rotational movement and core stability.

For beginners: Focus on controlled movements rather than speed or depth of the bend. You can also start on a bench for added support while you work towards a standing workout.

Make it harder: Increase the range of motion, add resistance bands or medicine balls, or utilize an unstable surface to stand on. You can also try standing bicycle crunches or standing knee tuck extensions.

Exercise 2: Wood Chops To Power Up Your Core

A fit middle aged man does banded low to high wood chops. A vacationer training outside at a lakeside park or resort.

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Proper form: Stand with your feet hip-width apart with a slight bend in your knees. Hold a medicine ball in both hands next to one hip. Swing the ball on a diagonal angle towards the opposite angle with your arms straight. Raise the ball until it's above your shoulder with a slight pivot on the opposite foot. Extend the ball in the air over your shoulder until your legs are straight, then bring it back down to the starting position. Repeat on the opposite side.

Recommended routine: Perform this exercise two to three times per week with three to five sets of eight to 12 reps per side.

Target muscles: Wood chops work the obliques and transverse abdominis as the motion forces them to stabilize and create rotational force during the diagonal movement. By twisting against resistance, the muscles work both to move and to stabilize – making this effective for building rotational strength and power.

For beginners: Focus on controlled, slow movements with lighter weight. You don't need to go through the full range of motion at first – work your way up to it.

Make it harder: Try heavier weight, add resistance, incorporate a squat or lunge, or speed up the motion for more challenge.

Exercise 3: Crossover Toe Touches For Total Core Control

Mother and daughter work out at home exercising, doing standing crossover toe touches

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Proper form: Stand with your feet shoulder-width apart. Place your arms straight out to your side at shoulder height. While keeping your legs and arms straight, take one arm and reach across your body to the opposite leg. Bring it back to the start position and alternate arms with each repetition.

Recommended routine: Do this workout two to three times a week with two to three sets of 10 to 15 reps.

Target muscles: Crossover toe touches challenge your core's ability to control rotation and maintain stability through dynamic movement. It requires the body to twist and stabilize by engaging the core muscles and obliques.

For beginners: Reduce your range of motion and add a slight bend in the knees.

Make it harder: Add resistance, incorporate dynamic movements, or modify your stance by widening it.

Exercise 4: High Knees To Activate Your Deep Core

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Proper form: Start with your feet hip-width apart. Drive one knee up towards your chest. Swing the opposite arm up at the same time like a running motion. Drop the knee back down and repeat with the opposite leg and arm. Increase the speed as you get more comfortable with the motion.

Recommended routine: Perform high knees three to four times per week with three sets of 12 to 20 reps per leg. Add in 30 to 60 seconds of rest per set.

Target muscles: This exercise primarily targets your transverse abdominis and obliques, along with the rectus abdominis, by requiring them to stabilize your body.

For beginners: Slow down your speed and treat this workout like you are marching or walking in place.

Make it harder: Increase your speed, knee height, and duration of the exercise. Another way to make this more challenging is by holding a weight or wearing a resistance band during your workout.

Support Your Exercise With These Healthy Habits

Smiling happy caucasian mature spouses hugging embracing while walking on a date in park together. Bonding, love and relationship3 Best Practices for Walking, by a PodiatristShutterstock

Healthy supporting habits are just as critical as the exercises themselves. Complement your workout with proper protein intake to support muscle growth and recovery, while complex carbs and healthy fats help to fuel and recover post-workout. Additionally, hydration will increase performance and reduce fatigue.

Knowing when to slow down and recover plays a factor in repairing and strengthening your muscles. Pre-workout should include dynamic stretches such as leg swings and torso twists, and post-workout stretching should be static stretching like lateral reaches and hamstring stretch.

On off days, practice active recovery with light walks, stretching, or yoga to maintain mobility and blood flow. Lastly, add in complementary movements to avoid imbalances and give you well-rounded results.

When You'll Start Seeing Results

Mature woman workout before fitness training session at home.10 Surprising Exercises to Look Amazing After 50 in Just 30 DaysShutterstock

By consistently performing these exercises, you can expect to see changes within two to three weeks. Around the eight-to-12-week mark is when there will be significant visible changes to muscle definition.

Avoid These Common Mistakes

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing , mature, muscles5 Best Low-Impact Exercises That Transform Your Body After 50Shutterstock

When it comes to flattening your stomach, the two biggest common mistakes are overexertion and using the wrong muscles. Switching to standing exercises can aid in providing controlled movements to focus on, while also incorporating core engagement, minimizing muscle strain, and maximizing muscle activation. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kaitlin Malthaner Health Coach Kait
Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast
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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.

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

Understanding What It Means to Break a Fast

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

Why Your Fasting Goals Matter

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

How Insulin Impacts Your Fast

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

Sweetened Beverages

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

Milk and Alternatives

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

Protein-Based Drinks

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

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

Herbal Teas and Kombucha

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

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

Water and Electrolytes

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

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

Black Coffee and Tea

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

Sparkling Water

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

Apple Cider Vinegar

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

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

Lemon Water

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

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

The Bulletproof Coffee Controversy

Popular health care drink : Bulletproof CoffeeShutterstock

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

How to Use Bulletproof Coffee Correctly

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

Your Fasting Drink Guide

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

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

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Evidence-Based

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

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

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

Are you in your 50s and dreaming of having a six-pack? Flat abs may seem like an unrealistic fantasy, but according to one expert who has them, it isn’t. Christine Roderick is an “age-positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she reveals the simple habits that have helped her achieve flat abs. “I’m 57, working out less than in years past & still maintain low body fat & an occasional six pack year round. How?” She goes on to reveal the six habits behind her flat abs.

She Focuses on Sustainable Habits

The first thing she does? “No quick fixes, just sustainable habits,” she says. “I don’t chase trends or crash diets. Decades of experience have taught me that consistency wins every time. I eat… a lot ( note I do incorporate one cleanse or reset a year with food).”

She Eats Enough Protein

Next, “Protein is key,” she maintains. “I prioritize protein in every meal to support muscle maintenance and recovery. Aiming for at least 100g+ daily helps me stay strong and lean. I do eat carbs I’m not a carnivore.”

Strength Training

“Strength training is non-negotiable,” says Roderick. “Lifting weights 3-4 week is essential for preserving muscle, boosting metabolism, and keeping bones strong. Then I add in 2 days of Pilates or yoga & 3. usually 1/2 hour cardio sessions.”

She Follows the 80/20 Rules

She also takes the 80/20 approach to food. “I nourish my body with whole, nutrient-dense foods 80% of the time, but I also enjoy the foods I love in moderation—no guilt, just balance. My favs cheese burgers & French fries!!” she says.

She Exercises

She never skips exercise. “Movement matters,” she says. “I aim for 10k+ steps daily, not just for fat loss but for overall health, mobility, and longevity.”

She Gets Enough Sleep

Sleep is a priority for Roderick. “7+ hours of quality sleep is non-negotiable. Poor sleep leads to cravings, weight gain, and lower energy, so I protect my rest,” she says.

She Is Consistent

“No magic, just consistency,” she concludes. “At 57, I don’t rely on fads or quick fixes. I’ve built my body and health through years of smart training, mindful nutrition, and unwavering consistency.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.