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17 Surprising Foods That Are Secretly High in Sugar

These are not the usual suspects.

Ferozan Mast
By Ferozan MastJul 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

Portrait of young shocked caucasian woman holds cart and takes hand to head.
Shutterstock
Ferozan Mast
By Ferozan MastJul 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

Nutrition & Diet

Added sugars could be hiding the most innocent “healthy” foods. “When most people think of sugar, they think of sweet treats like candy, ice cream, or baked goods,” says the CDC. “But sugar can be hiding in many everyday foods without you knowing it. If you have diabetes or prediabetes, it’s important to know what’s in your food and how it might affect your blood sugar.” Here are 17 foods that are secretly high in sugar.

1. Low-Fat Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Some low-fat yogurts have a lot of added sugar—always read the label! “Like oatmeal, flavored yogurt can be full of hidden sugars, especially the ‘fruit-on-the-bottom’ varieties, which can contain as much sugar as a candy bar,” says USMC MCCS. “A better option is full fat unsweetened Greek yogurt.”

2. Jarred Pasta Sauce

Pasta fettuccine with tomato sauce and basil on a plateShutterstock

Always check the label when buying tomato sauce from the store. “Adding sugar to tomato-based sauces serves as a flavor balancer, and brands vary in amount added from as little as 3 grams (almost a teaspoon) to 12 grams (3 teaspoons) for a half cup serving,” Madelyn Fernstrom, PhD, PHD, tells MSNBC. “And you can only know by reading the label.”

3. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Fruit juice has a surprisingly high amount of sugar. “All fruit juice — whether it's apple, orange, grape or a fancy blend such as peach-mango-blueberry — is high in sugar,” dietitian Cara Rosenbloom tells the Heart and Stroke Foundation of Canada. “An eight-ounce serving of juice and cola both contain about 30 grams of sugar on average — that's almost eight teaspoons.”

4. Smoothies

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

Yes, your “healthy” smoothie can be very high in sugar, depending on ingredients. “If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become ‘free sugars’,” says the British Heart Foundation. “Free sugars include any added sugars (including honey and maple syrup) and are the kind we should all be cutting down on to protect our teeth as well as lower our energy intake to help maintain a healthy weight. Even if they have some added vegetables like spinach or kale, they are still likely to be high in sugar.”

5. Sushi

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

People with blood sugar issues should be careful about their sushi order. “Traditional sushi is made of small pieces of raw fish wrapped in rice and dried seaweed called nori,” Constance Brown-Riggs, MSEd, RDN, CDCES, CDN, tells Diatribe. “Pickled ginger, wasabi, and soy sauce are common garnishes. The rice, which is the main ingredient, is prepared with vinegar, salt, and often added sugar. That’s why sushi can be such a challenge for people with diabetes.”

6. Breakfast Cereals

Young caucasian woman having breakfastShutterstock

Even “healthy” breakfast cereals may have a lot of sugar. “Here’s where reading the nutrition label – on the back – is essential. Ignore the words ‘fortified’ or ‘whole grain’ or ‘protein’, which are all unrelated to sugar,” Fernstrom says. “Avoid cereals with the word ‘frosted’.”

7. Condiments

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.Shutterstock

Watch out for added sugars in your condiments. “Sometimes your food just needs a little extra kick, but keep in mind that it might cost you in your sugar consumption,” Erin Gager, RD, LDN, tells Johns Hopkins Health. Ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings and relish all have added sugars that mount up.”

8. Soda

Soft drinksShutterstock

Soda may have a lot more sugar than you think. “A study conducted at the Johns Hopkins Bloomberg School of Public Health and Johns Hopkins University School of Medicine found that drinking high levels of sugar-sweetened carbonated beverages was associated with a higher risk of coronary artery disease in adults without a history of cardiovascular disease, cancer or diabetes,” Gager says.

9. Protein Bars

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Watch out for high amounts of sugar in protein bars. “These foods can be a good way to add protein to your diet, but some of them could have high amounts of added sugars,” says the CDC. “Look for options that have more grams of protein than sugar.”

RELATED: Top 10 Superfoods You Should Eat Every Day According to a Doctor

10. Plant-Based Dairy

A woman pours organic oat milk from a bottle into a glass on a table in the kitchen. Diet healthy vegetarian productShutterstock

Plant-based dairy may be surprisingly high in added sugars. “Dairy products contain naturally occurring sugars, but some dairy or nondairy milk may be sweetened with added sugars,” says the CDC. “Pay attention to versions that come in chocolate, vanilla, or strawberry flavor.”

11. Wheat Bread

Organic Whole Wheat White Bread Cut into SlicesShutterstock

“Wheat bread is often touted as a healthier alternative, but many brands contain just as much sugar as white bread,” says USMC MCCS. “Read the label thoroughly, even when buying whole grain, and make sure the ingredients don’t include enriched flours.”

12. Salad Dressing

A plastic plate of salad with ranch dressingShutterstock

Check the label on your store-bought salad dressing for sugar content. “While salad is typically a healthy meal, if you’re using store-bought dressings, you may be consuming your veggies with a bit of sugar,” according to St Luke’s Health. “Italian salad dressings and vinaigrettes have about 3 grams of sugar per serving size, honey mustard dressings contain around 7 grams, and Catalina dressings have about 8 grams of sugar. People also tend to use more than the recommended serving size of two tablespoons, which increases the sugar content of the salad.”

RELATED: 10 Red Flags That You're Eating Too Much Sodium

13. Ketchup

Woman pouring ketchup from bottle on beige background, closeupShutterstock

“A lot of common tomato products on grocery store shelves have a significant amount of sugar. Ketchup tends to have about 4 grams (or about one teaspoon) of sugar per tablespoon, and tomato soup and tomato sauce both have about 10 grams per serving,” according to St Luke’s Health. “When shopping for these products, look for ones without added sugar in the nutrition panel or sweeteners in the ingredient list.”

14. Canned Fruit and Jams

Tin can with conserved peaches on grey background, top view.Shutterstock

Canned fruit and jams tend to be high in sugar. “Look for fruit canned in juice instead of syrup,” says the CDC. “Fruit preserves and jams may also contain added sugars, but most stores have low- or no-added-sugar options.”

15. Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Granola bars often have a lot of added sugar. “Try to choose a cereal with 10–12 grams or less of sugar per serving,” Gager says. “Granola and granola bars can be heavy sources of added sugars, so check their labels.”

16. Nut Butters

Jar with peanut butter on peanut background, close upShutterstock

Nut butter may be high in added sugars. “Even nut butters like peanut, almond, or cashew butter may have added sugars for both flavor and texture,” says the CDC.

RELATED: 20 Intermittent Fasting Mistakes Preventing You From Losing Weight

17. Sports Drinks

Flat lay shot of three bottles of orange, red and blue isotonic drink on a grey concrete backgroundShutterstock

Sports drinks often contain a high amount of sugar. “Bottled drinks like sports and energy drinks, coffee drinks, and iced teas can have surprising amounts of added sugars,” says the CDC. “Look for unsweetened alternatives, like water, sparkling flavored water, and unsweetened coffee or tea.” 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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Nutrition & Diet

17 Surprising Foods That Are Secretly High in Sugar

Portrait of young shocked caucasian woman holds cart and takes hand to head.
Shutterstock
Ferozan Mast
By Ferozan MastJul 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
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.

Added sugars could be hiding the most innocent “healthy” foods. “When most people think of sugar, they think of sweet treats like candy, ice cream, or baked goods,” says the CDC. “But sugar can be hiding in many everyday foods without you knowing it. If you have diabetes or prediabetes, it’s important to know what’s in your food and how it might affect your blood sugar.” Here are 17 foods that are secretly high in sugar.

1. Low-Fat Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Some low-fat yogurts have a lot of added sugar—always read the label! “Like oatmeal, flavored yogurt can be full of hidden sugars, especially the ‘fruit-on-the-bottom’ varieties, which can contain as much sugar as a candy bar,” says USMC MCCS. “A better option is full fat unsweetened Greek yogurt.”

2. Jarred Pasta Sauce

Pasta fettuccine with tomato sauce and basil on a plateShutterstock

Always check the label when buying tomato sauce from the store. “Adding sugar to tomato-based sauces serves as a flavor balancer, and brands vary in amount added from as little as 3 grams (almost a teaspoon) to 12 grams (3 teaspoons) for a half cup serving,” Madelyn Fernstrom, PhD, PHD, tells MSNBC. “And you can only know by reading the label.”

3. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Fruit juice has a surprisingly high amount of sugar. “All fruit juice — whether it's apple, orange, grape or a fancy blend such as peach-mango-blueberry — is high in sugar,” dietitian Cara Rosenbloom tells the Heart and Stroke Foundation of Canada. “An eight-ounce serving of juice and cola both contain about 30 grams of sugar on average — that's almost eight teaspoons.”

4. Smoothies

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

Yes, your “healthy” smoothie can be very high in sugar, depending on ingredients. “If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become ‘free sugars’,” says the British Heart Foundation. “Free sugars include any added sugars (including honey and maple syrup) and are the kind we should all be cutting down on to protect our teeth as well as lower our energy intake to help maintain a healthy weight. Even if they have some added vegetables like spinach or kale, they are still likely to be high in sugar.”

5. Sushi

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

People with blood sugar issues should be careful about their sushi order. “Traditional sushi is made of small pieces of raw fish wrapped in rice and dried seaweed called nori,” Constance Brown-Riggs, MSEd, RDN, CDCES, CDN, tells Diatribe. “Pickled ginger, wasabi, and soy sauce are common garnishes. The rice, which is the main ingredient, is prepared with vinegar, salt, and often added sugar. That’s why sushi can be such a challenge for people with diabetes.”

6. Breakfast Cereals

Young caucasian woman having breakfastShutterstock

Even “healthy” breakfast cereals may have a lot of sugar. “Here’s where reading the nutrition label – on the back – is essential. Ignore the words ‘fortified’ or ‘whole grain’ or ‘protein’, which are all unrelated to sugar,” Fernstrom says. “Avoid cereals with the word ‘frosted’.”

7. Condiments

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.Shutterstock

Watch out for added sugars in your condiments. “Sometimes your food just needs a little extra kick, but keep in mind that it might cost you in your sugar consumption,” Erin Gager, RD, LDN, tells Johns Hopkins Health. Ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, salad dressings and relish all have added sugars that mount up.”

8. Soda

Soft drinksShutterstock

Soda may have a lot more sugar than you think. “A study conducted at the Johns Hopkins Bloomberg School of Public Health and Johns Hopkins University School of Medicine found that drinking high levels of sugar-sweetened carbonated beverages was associated with a higher risk of coronary artery disease in adults without a history of cardiovascular disease, cancer or diabetes,” Gager says.

9. Protein Bars

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

Watch out for high amounts of sugar in protein bars. “These foods can be a good way to add protein to your diet, but some of them could have high amounts of added sugars,” says the CDC. “Look for options that have more grams of protein than sugar.”

RELATED: Top 10 Superfoods You Should Eat Every Day According to a Doctor

10. Plant-Based Dairy

A woman pours organic oat milk from a bottle into a glass on a table in the kitchen. Diet healthy vegetarian productShutterstock

Plant-based dairy may be surprisingly high in added sugars. “Dairy products contain naturally occurring sugars, but some dairy or nondairy milk may be sweetened with added sugars,” says the CDC. “Pay attention to versions that come in chocolate, vanilla, or strawberry flavor.”

11. Wheat Bread

Organic Whole Wheat White Bread Cut into SlicesShutterstock

“Wheat bread is often touted as a healthier alternative, but many brands contain just as much sugar as white bread,” says USMC MCCS. “Read the label thoroughly, even when buying whole grain, and make sure the ingredients don’t include enriched flours.”

12. Salad Dressing

A plastic plate of salad with ranch dressingShutterstock

Check the label on your store-bought salad dressing for sugar content. “While salad is typically a healthy meal, if you’re using store-bought dressings, you may be consuming your veggies with a bit of sugar,” according to St Luke’s Health. “Italian salad dressings and vinaigrettes have about 3 grams of sugar per serving size, honey mustard dressings contain around 7 grams, and Catalina dressings have about 8 grams of sugar. People also tend to use more than the recommended serving size of two tablespoons, which increases the sugar content of the salad.”

RELATED: 10 Red Flags That You're Eating Too Much Sodium

13. Ketchup

Woman pouring ketchup from bottle on beige background, closeupShutterstock

“A lot of common tomato products on grocery store shelves have a significant amount of sugar. Ketchup tends to have about 4 grams (or about one teaspoon) of sugar per tablespoon, and tomato soup and tomato sauce both have about 10 grams per serving,” according to St Luke’s Health. “When shopping for these products, look for ones without added sugar in the nutrition panel or sweeteners in the ingredient list.”

14. Canned Fruit and Jams

Tin can with conserved peaches on grey background, top view.Shutterstock

Canned fruit and jams tend to be high in sugar. “Look for fruit canned in juice instead of syrup,” says the CDC. “Fruit preserves and jams may also contain added sugars, but most stores have low- or no-added-sugar options.”

15. Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Granola bars often have a lot of added sugar. “Try to choose a cereal with 10–12 grams or less of sugar per serving,” Gager says. “Granola and granola bars can be heavy sources of added sugars, so check their labels.”

16. Nut Butters

Jar with peanut butter on peanut background, close upShutterstock

Nut butter may be high in added sugars. “Even nut butters like peanut, almond, or cashew butter may have added sugars for both flavor and texture,” says the CDC.

RELATED: 20 Intermittent Fasting Mistakes Preventing You From Losing Weight

17. Sports Drinks

Flat lay shot of three bottles of orange, red and blue isotonic drink on a grey concrete backgroundShutterstock

Sports drinks often contain a high amount of sugar. “Bottled drinks like sports and energy drinks, coffee drinks, and iced teas can have surprising amounts of added sugars,” says the CDC. “Look for unsweetened alternatives, like water, sparkling flavored water, and unsweetened coffee or tea.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet

Carb,Addiction.,Dieting,Girl,Dreamily,Looks,At,Tempting,Sweets,In
Shutterstock
Christopher Roback
By Christopher RobackDec 01, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Carbohydrates are a necessary part of a balanced diet, providing the energy your body and brain need to function. However, not all carbs are created equal. While some are nutrient-dense and fiber-rich, others are highly processed, stripped of their natural benefits, and packed with hidden sugars. These unhealthy carbs can quickly derail your weight-loss efforts by spiking your blood sugar, triggering cravings, and promoting fat storage—especially around your belly. Worse yet, they’re often disguised as “healthy” options, making it even harder to avoid them. By identifying these sneaky culprits and replacing them with smarter choices, you can boost your energy levels, reduce cravings, and stay on track with your diet. Here are the 10 worst offenders and what to eat instead to support your weight-loss journey and overall health.

White Bread

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,Bread

White bread is made from refined grains, which strip away the fiber and nutrients. The result is a carb that quickly spikes blood sugar, leaving you hungry soon after. Replace white bread with whole-grain or sprouted bread for a fiber boost that keeps you full longer.

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

Sugary Cereals

Chocolate,Balls,Corn,Flakes,In,A,White,Bowl,,White,Background.Shutterstock

Many breakfast cereals are loaded with sugar and lack the fiber needed to balance blood sugar levels. Instead, choose oatmeal or unsweetened granola and add fresh fruit for a naturally sweet, fiber-rich alternative.

Pastries and Donuts

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

These carb-heavy treats are packed with sugar, fat, and empty calories. They offer little nutritional value and contribute to rapid fat storage. Opt for whole-grain toast with almond butter or a homemade muffin made from whole grains and natural sweeteners.

Chips and Crackers

Sandwich,Crackers,Filled,With,Peanut,Butter,Flavored,Cream,In,WhiteShutterstock

Most chips and crackers are made from refined flour and often include unhealthy oils and additives. Swap them for whole-grain crackers or veggie sticks with hummus for a healthier snack that satisfies your crunch craving.

White Rice

White,Rice,In,BowlShutterstock

White rice is low in fiber and nutrients, making it less filling and more likely to cause blood sugar spikes. Replace it with brown rice, quinoa, or cauliflower rice for a nutrient-dense alternative that supports weight loss.

Flavored Yogurt

Strawberry,Yogurt,With,Fresh,Strawberry,In,Heart-like,Formed,On,WoodenShutterstock

Though it may not seem like a carb-heavy food, flavored yogurts often contain added sugars that can sabotage your goals. Opt for plain Greek yogurt and sweeten it naturally with berries or a touch of honey.

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

Sugary Drinks

Plastic,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,Variety,OfShutterstock

Sodas and sweetened teas are loaded with liquid carbs that provide no fiber or nutrition. Replace these with water, sparkling water, or herbal teas to stay hydrated without the sugar rush.

Pasta

Spaghetti,Alla,Puttanesca,Or,Neapolitan,Pasta,On,A,Gray,Background.Shutterstock

Regular pasta is made from refined flour, which lacks fiber and nutrients. Opt for whole-grain pasta, chickpea pasta, or zucchini noodles for a more balanced meal.

Baked Goods

Homemade,No,Bake,Cookies,And,Cream,Cheesecake,,Creamy,Cheesecake,WithShutterstock

Cookies, cakes, and other baked goods are often made with refined flour and sugar, offering empty calories that contribute to weight gain. Choose homemade treats with whole-grain flours and natural sweeteners when you want a dessert.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Pizza Crust

Close-up,Of,An,Olive,,Onion,,And,Ham,Pizza,With,Parmesan-brushedShutterstock

Traditional pizza crust is made with refined flour, which offers little fiber or nutrition. Opt for whole-grain, cauliflower, or thin-crust options to enjoy pizza without the guilt. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too much
Shutterstock
Christopher Roback
By Christopher RobackNov 27, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

When it comes to weight loss, your metabolism plays a crucial role. It determines how efficiently your body converts food into energy and burns calories. But certain foods can slow your metabolism, making it harder to shed unwanted pounds—even if you’re eating less and exercising more. These foods often disrupt your hormone balance, spike blood sugar levels, or cause digestive issues that work against your weight-loss goals. By identifying and cutting out these metabolic culprits, you can give your body the boost it needs to burn fat more effectively. Here are seven common foods that might be sabotaging your progress without you realizing it and what you can replace them with for better results.

Sugary Breakfast Cereals

A,Bowl,Of,Small,Ball,Fruit,Flavored,Breakfast,Cereal,OnShutterstock

Sugary cereals are marketed as a quick and easy breakfast option, but they’re one of the worst foods for your metabolism. Packed with refined carbs and added sugars, these cereals cause blood sugar spikes and crashes, leaving you feeling hungry and tired by mid-morning. This rollercoaster effect can slow down your metabolism over time. Instead, choose high-fiber options like oatmeal or unsweetened granola topped with fresh fruit. These alternatives provide steady energy, improve digestion, and keep your metabolism running smoothly throughout the day.

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

White bread is made from refined flour, which strips away fiber and nutrients that are essential for maintaining a healthy metabolism. Without fiber to slow sugar absorption, white bread causes blood sugar levels to spike and then crash, encouraging fat storage and sluggishness. Replacing white bread with whole-grain or sprouted bread can make a big difference. These options are high in fiber and complex carbohydrates, providing sustained energy and supporting your metabolic health.

Fried Foods

Deep,Fried,Seafood,(shrimps,And,Squid),With,Mix,Vegetable,-Shutterstock

Fried foods like french fries, fried chicken, and onion rings are high in unhealthy fats that slow digestion and increase inflammation. This combination can reduce your body’s ability to efficiently burn calories, slowing your metabolism over time. Replace fried foods with baked or air-fried alternatives, which are lower in fat and calories but just as satisfying. Adding herbs and spices can also enhance flavor without compromising your health.

Sugary Beverages

Glasses,And,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,VarietyShutterstock

Sodas, sweetened teas, and flavored coffees are loaded with sugar and provide no nutritional value. The excess sugar leads to insulin resistance, making it harder for your body to metabolize food effectively. Over time, this can slow your metabolism and contribute to weight gain. Swap these drinks for water, sparkling water with fruit, or unsweetened herbal teas. Staying hydrated with low-sugar beverages helps regulate your metabolism and keeps you feeling energized.

Processed Meats

Sausage,And,Spice,On,Wooden,Background,,Close,UpShutterstock

Processed meats like bacon, sausages, and deli slices are often high in sodium, preservatives, and unhealthy fats. These ingredients can disrupt your body’s natural processes, leading to water retention and slowed metabolism. Instead, opt for lean proteins like grilled chicken, fish, or plant-based options. These alternatives are easier to digest and provide the amino acids your body needs to maintain muscle mass and a strong metabolism.

Pastries and Desserts

French,Pastries,On,Display,On,A,Confectionery,Stall,At,TheShutterstock

Pastries, cakes, and cookies are packed with sugar and refined carbs, making them a double threat to your metabolism. These foods cause quick blood sugar spikes followed by crashes, leaving you feeling sluggish and hungry for more. Over time, this pattern slows your metabolism and makes it harder to lose weight. Replace these treats with naturally sweet options like fresh fruit or a piece of dark chocolate. These alternatives satisfy your sweet tooth while providing antioxidants and fiber.

Refined Snack Bars

Flat,Lay,Composition,With,Protein,Bars,On,Color,BackgroundShutterstock

Snack bars might seem like a healthy choice, but many are loaded with refined sugars and artificial ingredients that can sabotage your metabolism. These bars often contain high-fructose corn syrup, which spikes blood sugar and encourages fat storage, especially around the belly. The lack of fiber and protein in many bars also means they don’t keep you full for long, leading to overeating later. Replace refined snack bars with whole-food options like a handful of nuts, seeds, or a piece of fruit paired with nut butter. These alternatives provide sustained energy and nutrients to keep your metabolism running efficiently. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The 9 Foods You Should Always Avoid on a Weight-Loss Diet

Depressed and sad young woman in kitchen
Shutterstock/Jiri Miklo
Christopher Roback
By Christopher RobackNov 29, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Losing weight requires making thoughtful food choices, but some seemingly harmless items can hinder your progress. High-calorie, low-nutrient foods not only add unnecessary calories but also spike blood sugar, increase cravings, and leave you feeling unsatisfied. By steering clear of these nine foods, you can create a more effective diet plan that promotes lasting weight loss and supports overall health. Here’s what to avoid and why.

Sugary Cereals

Three,Bowls,Of,Cereals,And,Cereals,Scattered,Around,The,TableShutterstock

Many cereals marketed as healthy breakfast options are loaded with added sugars and refined grains. They cause blood sugar spikes, leading to energy crashes and cravings later in the day. Opt for oatmeal or whole-grain cereals with no added sugar for a more balanced start to your morning.

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

White Bread

Bread,On,A,White,BackgroundShutterstock

White bread is made from refined flour, which lacks fiber and nutrients. It digests quickly, causing hunger to return soon after eating. Replace white bread with whole-grain or sprouted bread, which offers more nutrients and helps stabilize blood sugar.

Fried Foods

Fried,Onion,Rings,Isolated,On,White,Background,,Top,ViewShutterstock

Fried foods like french fries and fried chicken are high in unhealthy fats and calories, making them a poor choice for weight loss. Bake or air-fry foods instead for a similar crunch without the excess calories and fats.

Candy Bars

Candy,Bar.Shutterstock

Candy bars are packed with sugar, unhealthy fats, and empty calories. They provide a quick energy boost but lead to crashes and cravings. Swap them for a piece of dark chocolate or a handful of nuts for a more nutritious treat.

Soda and Sugary Drinks

Iced,Diet,Cola,Without,Sugar,In,Two,GlassesShutterstock

Sugary beverages like soda, sweetened teas, and energy drinks are filled with empty calories and have no nutritional value. They also contribute to weight gain by spiking blood sugar. Choose water, herbal teas, or sparkling water with a splash of citrus instead.

RELATED: Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Ice Cream

Large,Assortment,Of,Ice,Cream,Cones.,Various,Flavors,Isolated,OnShutterstock

Ice cream is high in sugar and fat, making it a calorie-dense dessert that can derail your progress. Choose frozen yogurt or a homemade smoothie bowl with fresh fruit as a healthier alternative.

Processed Meats

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Hot dogs, bacon, and deli meats are often high in sodium, unhealthy fats, and preservatives. Regular consumption can lead to water retention and increased calorie intake. Choose lean, minimally processed meats like grilled chicken or turkey instead.

Chips and Crackers

Potato,Chips,In,A,Wooden,Plate,And,Scattered,Close-up,OnShutterstock

Potato chips and crackers are calorie-dense snacks that offer little nutritional value. They’re easy to overconsume and don’t satisfy hunger effectively. Snack on raw veggies, air-popped popcorn, or whole-grain crackers for a healthier option.

RELATED: Mum Shares 11 Food Swaps That Helped Her Go From Size 22 to Size 8

Store-Bought Pastries

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Muffins, donuts, and other pastries are high in refined sugar, unhealthy fats, and calories. They provide little satiety and can lead to overeating later in the day. Opt for homemade baked goods made with whole-grain flour and natural sweeteners for a lighter alternative. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 9 Foods That Make Belly Fat Worse and What to Eat Instead

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Christopher Roback
By Christopher RobackDec 02, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Reducing belly fat is a common goal, but certain foods can make it harder to achieve. Processed, high-sugar and refined-carb options can lead to bloating, blood sugar spikes, and fat storage around the midsection. By replacing these culprits with healthier alternatives, you can support digestion, improve metabolism, and work toward a flatter stomach. Here are nine foods to avoid and their better replacements for lasting results.

Sugary Cereals

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Sugary cereals are loaded with refined carbs and sugar, causing blood sugar spikes that promote fat storage. Swap them for oatmeal topped with fresh fruit and a sprinkle of nuts. The fiber and protein in this alternative keep you full and stabilize your blood sugar levels.

White Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,BreadShutterstock

White bread lacks fiber and nutrients, leading to quick digestion and hunger soon after eating. Replace it with whole-grain or sprouted bread, which provides fiber to improve digestion and promote a steady release of energy.

Fried Foods

Air,Fryer,Grilled,Chicken,Wings,On,White,Plate,served,With,KetchupShutterstock

Fried foods are high in unhealthy fats and calories, making them a major contributor to belly fat. Instead, bake or air fry your favorite dishes. Roasted vegetables or air-fried chicken wings deliver the same satisfaction without the added fat.

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

Soda

Homemade,Lemonade,With,Lemon,And,Mint,In,Mason,Jar,OnShutterstock

Regular soda is packed with sugar and empty calories that encourage belly fat. Replace it with sparkling water infused with citrus or herbs. This alternative is refreshing, hydrating, and free of added sugars.

Candy Bars

Dark,Chocolate,Pieces,With,Roasted,Almonds,Scattered,Around,On,BrownShutterstock

Candy bars are calorie-dense and lack nutrients, making them a poor snack choice. Instead, reach for a handful of almonds or a piece of dark chocolate. These options satisfy cravings while providing healthy fats and antioxidants.

Potato Chips

Spicy,Crispy,Roasted,Chickpeas,With,Paprika,,Curry,And,Hot,ChiliShutterstock

Potato chips are high in fat and salt, leading to bloating and cravings. Replace them with roasted chickpeas or popcorn seasoned with spices. These snacks are crunchy, flavorful, and lower in calories.

Ice Cream

Bowl,Of,Fresh,Greek,Yogurt,With,Jam,And,Frozen,BerriesShutterstock

Ice cream is full of sugar and fat, making it a dessert that easily adds to belly fat. Swap it for Greek yogurt topped with frozen berries. This alternative is creamy, satisfying, and packed with protein.

Sweetened Yogurt

Ceramic,Bowl,With,Plain,Yoghurt,And,Berries,On,The,Table.Shutterstock

Flavored yogurts often contain as much sugar as a candy bar. Opt for plain Greek yogurt and add your own fruit or a drizzle of honey. This gives you control over sweetness and boosts your protein intake.

RELATED: 10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Alcoholic Cocktails

Two,Glasses,Of,White,Wine,On,Wooden,Barrel,,Close,UpShutterstock

Cocktails like margaritas and daiquiris are loaded with sugar and calories. Replace them with a glass of dry wine or sparkling water with lime. These options are lighter and less likely to contribute to fat storage. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

4 Standing Exercises to Flatten Your Stomach After 50

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I’m a Trainer and These 6 Simple Strength Exercises Reverse Muscle Loss After 50
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Josh York
By Josh YorkMay 10, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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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

Female athlete doing high knee march during drills​Beginning with Proper PreparationShutterstock

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

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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.

Nutrition & Diet

7 Best Drinks For Intermittent Fasting

Kaitlin Malthaner Health Coach Kait
Eat These 10 High-Protein Foods to Melt Fat and Sculpt Muscle Fast
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackMay 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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

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

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

How Insulin Impacts Your Fast

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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

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

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

Milk and Alternatives

Woman drinking milk​Raw Grass-Fed DairyShutterstock

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

Protein-Based Drinks

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

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

Herbal Teas and Kombucha

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

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

Water and Electrolytes

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

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

Black Coffee and Tea

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

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

Sparkling Water

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

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

Apple Cider Vinegar

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

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

Lemon Water

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

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

The Bulletproof Coffee Controversy

Popular health care drink : Bulletproof CoffeeShutterstock

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

How to Use Bulletproof Coffee Correctly

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

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

Your Fasting Drink Guide

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

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

Fitness & Workouts

At 57, She Has Flat Abs and Here Are the 6 Habits She Swears By

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Suzanne
By Leah SuzanneMay 09, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you 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.

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