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        I’m a Doctor and This Is Exactly How to Lose “Serious Weight” with Intermittent Fasting
    Dr. Eric Berg reveals 12 steps to maximizing weight loss with time restricted eating.
By Leah GrothJul 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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.
Dr. Eric Berg DC/YouTube
By Leah GrothJul 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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
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Do you want to lose “serious” weight? Intermittent fasting is a method you should check out, says one expert. Eric Berg, DC, is a doctor and chiropractor who specializes in keto and intermittent fasting. He regularly shares videos on how to lose weight with time restricted eating and has amassed a whopping 12.1 million YouTube subscribers. In a viral video he talks about “doing intermittent fasting for some serious weight loss.”
There Are Many Pros to Intermittent Fasting, he Says“There are many magical and very cool things about intermittent fasting that you need to be aware of,” he says at the start of the video. “First of all, it's extremely cheap. In fact, it's free. In fact, you'll save money. It's easy and it doesn't require any effort. You're not doing something, you're just avoiding something. You're avoiding food. Fasting gives you a lot of extra time so you're not constantly cooking all day. Fasting will help you live longer. It makes you smarter because it improves your cognitive function. It elevates your mood and lowers your risk for many diseases. So there are a lot of benefits.”
You Also Don’t Have to Spend a Lot of Time or Money on FoodShutterstock
He also adds that “because you're not cooking all day, you're gonna have a lot of extra time on your hands. So you're gonna have to find something to do. And because you're not spending all this extra money on food, you'll have a lot of extra money that you have to figure out what to do and that's a problem.”
Intermittent Fasting Is Not a Diet But a Pattern of EatingShutterstock
“Intermittent fasting is not a diet, it's a pattern of eating and not eating,” he continues. It's putting you in the driver's seat of when you tell your body it can eat and when it needs to avoid eating.” He points out that “so many times you'll get a very unhealthy answer if you ask your body what it's in the mood for. This especially applies to when your blood sugars are a problem because if your blood sugars are too low or too high, you're gonna get an insane answer. So it's kind of like you being in the backseat of a car and having some insane driver drive you around. This is not a good situation because you're no longer in control and unfortunately food has been controlling you your entire life. In fact, our whole existence revolves around food. So doing it in the fasting starts to put you in control over this insanity, which is a very powerful thing for you personally with your willpower, with your self discipline, and especially for your health.”
Every Time You Eat, You Trigger insulin
See on Instagram
“The one thing that you need to know about intermittent fasting is that every time you eat, you trigger insulin. So insulin not only increases with sugar and carbs, but also from just eating in general. So the less frequent you eat, the less insulin you're gonna trigger and the more benefits you're gonna have,” Dr. Berg continues.
Bodies Have Evolved Over Time to Not EatingShutterstock
“Our bodies have evolved over a very long period of time to not eating, because long ago
food wasn't very available. So our bodies have adapted and developed all sorts of very amazing genetics for surviving without food. And when I'm talking about survival, I'm talking about those genes that are survival genes, repair genes, disease genes turning off. Like for example, cancer turns off when you fast. So all sorts of fascinating survival things related to your DNA get activated when you start fasting,” he reveals.
Step 1: Stop SnackingShutterstock
The average person who is consuming three meals a day with snacks in between meals, “like six meals,” will be getting “a lot of spikes of insulin through the day and their body is suffering immensely from this,” he says. “So the first thing to do is to stop snacking. That's step number one. So then you just have three meals a day. And so then you do that until you're comfortable.”
Step 2: Skip BreakfastShutterstock
“The next stage is to skip your breakfast or that first meal,” he says. “So in other words, when you wake up in the morning because you're not snacking, you're not really gonna be hungry, especially if you're doing keto,” he continues. “So let the lack of appetite in the morning dictate whether you eat or not because the underlying principle is don't eat unless you're hungry.”
Step 3: Push Back the Timing of Your First MealShutterstock
“So you wake up, you're not hungry, don't eat, go as long as you can until your first meal. Okay? So you work up to your first meal being let's say at noon, right? Lunchtime. So let's say you're eating at 12 and six. That gives you 18 hours of fasting, okay? You have this window of eating, which is six hours, and then you have 18 hours of fasting,” he continues.
Step 4: Add Fat at the End of the MealShutterstock
“Now to add a little help to the situation, if you add more fat at the end of the meal, whether it's avocado, handful of nuts like macadamia nuts or pecans or any type of fat, that will allow you to fast longer in, get into the next stages easier,” he says.
Step 5: Add VinegarShutterstock
“As a side note, there's a lot of other things we can do to improve this situation, especially with blood sugars as well. For example, if you eat a big salad as the first thing that you eat in your meal and you put olive oil dressing on an extra virgin olive oil and you put some balsamic vinaigrette or even apple cider vinegar on that salad, you're gonna create a really cool effect with your blood sugars,” Dr. Berg claims.
Step 6: Eat a Lot of FiberShutterstock
Next, make sure “you're eating a lot of fiber,” he says. Fiber buffers. Insulin fiber is the only carbohydrate that won't trigger insulin. The oil in the extraversion. Olive oil is also another thing that really won't trigger insulin that much, if at all. And the oil helps you extract some of the fat soluble nutrients from that salad. And I'm talking about the phytonutrients, which are fat soluble. So you get the benefit of that vinegar, whether you do outside of vinegar or balsamic vinaigrette gives you a very potent antidiabetic effect 'cause it helps you lower blood sugars as well as insulin. Yu can also add some cinnamon to your diet, “like whether it's in that drink or in something else, cinnamon is another potent thing to help your blood sugars,” he says.
Step 7: Add Vitamin DShutterstock
He also recommends getting vitamin D. “It is another thing you can add to this mix and just get more sun that will help you,” he says.
Step 8: Fast for 18 Hours Until You Get ComfortableShutterstock
At this poing you're at the stage where you're eating two meals a day and during  a six hour window. “Now ideally you wouldn't wanna snack within that window, but if you had to, that would be the time to snack, not in the fasting window, because we want that 18 hours of just pure fasting. So you're gonna do this for a period of time until you get comfortable,” he says.
Step 9: Shift to a 20 Hour Fasting Period, Making Meals Closer TogetherShutterstock
“As you get used to it, then you wanna take it to the next step, especially if you wanna lose more weight,” he says. “What we wanna do is we wanna take those two meals and get 'em closer together, like within a four hour period. So let's say for example, you get up in the morning, you fast all the way to noon, you're still not hungry, you keep going, and then you fast until two o'clock, you have your first meal and your second meal at six. So now we have a four hour eating window and a 20 hour fasting window, which is gonna be even better. And you're gonna see more fat loss.
Step 10: Move to OMADAfter a “couple weeks until you feel comfortable,” he recommends switching to one meal a day, AKA OMAD. “Now what's happening is we collapse these two meals together as one, one large meal. Make sure it's nutrient dense and it's healthy and that's all you're gonna eat. Now, of course, you're not gonna be able to eat the same calories as you would when you're doing two meals, but the benefit of this is not really that you lower your calories, it's the fact that you're fasting for 23 hours. That's gonna produce even greater benefits for your immune system, for your brain, for your anti-aging, for your repair.”
Step 11: Eat Your Meal No Later Than 3:00 PMShutterstock
He also recommends adding “another tweak” to the OMAD plan. “It's just a slight change that could make a big difference with your sleep and even a greater improvement in your blood sugars and insulin and insulin resistance. And that would be having that last meal no later than 3:00 PM,” he recommends. He points out that “the later that you eat, apparently that can interfere with your sleep cycles and that can stir up certain genes that are related to food and that can inhibit your sleep. So you might wanna just try this, eat a little bit sooner, make it a big meal right in the middle of the day, like maybe two or three, and see if you don't sleep a lot better.”
Step 12: Add Exercise or Keto to the MixShutterstock
He says there are a “lot of other things” you can do to improve your result, like adding exercise. “We can also add the healthy version of the ketogenic diet, which I promote, which just is higher quality ingredients and more nutrients in that meal.”
Step 13: Interject Periodic Prolonged FastingShutterstock
The last phase of fasting is really interjecting some periodic prolonged fasting episodes. So you can add in like once a week or once every two weeks of 48 hour fast or even a 72 hour fast. It's a three day or even 128 hour fast, which is a five day fast, which could be unbelievable for your immune system and especially if you wanted to prevent cancer because as soon as you start fasting for long periods of time, you are literally destroying cancer in your body,” he claims.
Start Slow and Gradually Improve Your Fasting, He SaysShutterstock
The bottom line? He recommends starting slow with intermittent fasting and “gradually improving your fasting to the point where you're really doing it for some serious weight loss and health benefits.”
Follow Dr. Eric Berg on Social MediaYou can follow Dr. Eric Berg on social media. Here is his YouTube page. You can also subscribe to his newsletter via his website.
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        I’m a Doctor and This Is Exactly How to Lose “Serious Weight” with Intermittent Fasting
    
Dr. Eric Berg DC/YouTube
By Leah GrothJul 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
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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.
Do you want to lose “serious” weight? Intermittent fasting is a method you should check out, says one expert. Eric Berg, DC, is a doctor and chiropractor who specializes in keto and intermittent fasting. He regularly shares videos on how to lose weight with time restricted eating and has amassed a whopping 12.1 million YouTube subscribers. In a viral video he talks about “doing intermittent fasting for some serious weight loss.”
There Are Many Pros to Intermittent Fasting, he Says“There are many magical and very cool things about intermittent fasting that you need to be aware of,” he says at the start of the video. “First of all, it's extremely cheap. In fact, it's free. In fact, you'll save money. It's easy and it doesn't require any effort. You're not doing something, you're just avoiding something. You're avoiding food. Fasting gives you a lot of extra time so you're not constantly cooking all day. Fasting will help you live longer. It makes you smarter because it improves your cognitive function. It elevates your mood and lowers your risk for many diseases. So there are a lot of benefits.”
You Also Don’t Have to Spend a Lot of Time or Money on FoodShutterstock
He also adds that “because you're not cooking all day, you're gonna have a lot of extra time on your hands. So you're gonna have to find something to do. And because you're not spending all this extra money on food, you'll have a lot of extra money that you have to figure out what to do and that's a problem.”
Intermittent Fasting Is Not a Diet But a Pattern of EatingShutterstock
“Intermittent fasting is not a diet, it's a pattern of eating and not eating,” he continues. It's putting you in the driver's seat of when you tell your body it can eat and when it needs to avoid eating.” He points out that “so many times you'll get a very unhealthy answer if you ask your body what it's in the mood for. This especially applies to when your blood sugars are a problem because if your blood sugars are too low or too high, you're gonna get an insane answer. So it's kind of like you being in the backseat of a car and having some insane driver drive you around. This is not a good situation because you're no longer in control and unfortunately food has been controlling you your entire life. In fact, our whole existence revolves around food. So doing it in the fasting starts to put you in control over this insanity, which is a very powerful thing for you personally with your willpower, with your self discipline, and especially for your health.”
Every Time You Eat, You Trigger insulin
See on Instagram
“The one thing that you need to know about intermittent fasting is that every time you eat, you trigger insulin. So insulin not only increases with sugar and carbs, but also from just eating in general. So the less frequent you eat, the less insulin you're gonna trigger and the more benefits you're gonna have,” Dr. Berg continues.
Bodies Have Evolved Over Time to Not EatingShutterstock
“Our bodies have evolved over a very long period of time to not eating, because long ago
food wasn't very available. So our bodies have adapted and developed all sorts of very amazing genetics for surviving without food. And when I'm talking about survival, I'm talking about those genes that are survival genes, repair genes, disease genes turning off. Like for example, cancer turns off when you fast. So all sorts of fascinating survival things related to your DNA get activated when you start fasting,” he reveals.
Step 1: Stop SnackingShutterstock
The average person who is consuming three meals a day with snacks in between meals, “like six meals,” will be getting “a lot of spikes of insulin through the day and their body is suffering immensely from this,” he says. “So the first thing to do is to stop snacking. That's step number one. So then you just have three meals a day. And so then you do that until you're comfortable.”
Step 2: Skip BreakfastShutterstock
“The next stage is to skip your breakfast or that first meal,” he says. “So in other words, when you wake up in the morning because you're not snacking, you're not really gonna be hungry, especially if you're doing keto,” he continues. “So let the lack of appetite in the morning dictate whether you eat or not because the underlying principle is don't eat unless you're hungry.”
Step 3: Push Back the Timing of Your First MealShutterstock
“So you wake up, you're not hungry, don't eat, go as long as you can until your first meal. Okay? So you work up to your first meal being let's say at noon, right? Lunchtime. So let's say you're eating at 12 and six. That gives you 18 hours of fasting, okay? You have this window of eating, which is six hours, and then you have 18 hours of fasting,” he continues.
Step 4: Add Fat at the End of the MealShutterstock
“Now to add a little help to the situation, if you add more fat at the end of the meal, whether it's avocado, handful of nuts like macadamia nuts or pecans or any type of fat, that will allow you to fast longer in, get into the next stages easier,” he says.
Step 5: Add VinegarShutterstock
“As a side note, there's a lot of other things we can do to improve this situation, especially with blood sugars as well. For example, if you eat a big salad as the first thing that you eat in your meal and you put olive oil dressing on an extra virgin olive oil and you put some balsamic vinaigrette or even apple cider vinegar on that salad, you're gonna create a really cool effect with your blood sugars,” Dr. Berg claims.
Step 6: Eat a Lot of FiberShutterstock
Next, make sure “you're eating a lot of fiber,” he says. Fiber buffers. Insulin fiber is the only carbohydrate that won't trigger insulin. The oil in the extraversion. Olive oil is also another thing that really won't trigger insulin that much, if at all. And the oil helps you extract some of the fat soluble nutrients from that salad. And I'm talking about the phytonutrients, which are fat soluble. So you get the benefit of that vinegar, whether you do outside of vinegar or balsamic vinaigrette gives you a very potent antidiabetic effect 'cause it helps you lower blood sugars as well as insulin. Yu can also add some cinnamon to your diet, “like whether it's in that drink or in something else, cinnamon is another potent thing to help your blood sugars,” he says.
Step 7: Add Vitamin DShutterstock
He also recommends getting vitamin D. “It is another thing you can add to this mix and just get more sun that will help you,” he says.
Step 8: Fast for 18 Hours Until You Get ComfortableShutterstock
At this poing you're at the stage where you're eating two meals a day and during  a six hour window. “Now ideally you wouldn't wanna snack within that window, but if you had to, that would be the time to snack, not in the fasting window, because we want that 18 hours of just pure fasting. So you're gonna do this for a period of time until you get comfortable,” he says.
Step 9: Shift to a 20 Hour Fasting Period, Making Meals Closer TogetherShutterstock
“As you get used to it, then you wanna take it to the next step, especially if you wanna lose more weight,” he says. “What we wanna do is we wanna take those two meals and get 'em closer together, like within a four hour period. So let's say for example, you get up in the morning, you fast all the way to noon, you're still not hungry, you keep going, and then you fast until two o'clock, you have your first meal and your second meal at six. So now we have a four hour eating window and a 20 hour fasting window, which is gonna be even better. And you're gonna see more fat loss.
Step 10: Move to OMADAfter a “couple weeks until you feel comfortable,” he recommends switching to one meal a day, AKA OMAD. “Now what's happening is we collapse these two meals together as one, one large meal. Make sure it's nutrient dense and it's healthy and that's all you're gonna eat. Now, of course, you're not gonna be able to eat the same calories as you would when you're doing two meals, but the benefit of this is not really that you lower your calories, it's the fact that you're fasting for 23 hours. That's gonna produce even greater benefits for your immune system, for your brain, for your anti-aging, for your repair.”
Step 11: Eat Your Meal No Later Than 3:00 PMShutterstock
He also recommends adding “another tweak” to the OMAD plan. “It's just a slight change that could make a big difference with your sleep and even a greater improvement in your blood sugars and insulin and insulin resistance. And that would be having that last meal no later than 3:00 PM,” he recommends. He points out that “the later that you eat, apparently that can interfere with your sleep cycles and that can stir up certain genes that are related to food and that can inhibit your sleep. So you might wanna just try this, eat a little bit sooner, make it a big meal right in the middle of the day, like maybe two or three, and see if you don't sleep a lot better.”
Step 12: Add Exercise or Keto to the MixShutterstock
He says there are a “lot of other things” you can do to improve your result, like adding exercise. “We can also add the healthy version of the ketogenic diet, which I promote, which just is higher quality ingredients and more nutrients in that meal.”
Step 13: Interject Periodic Prolonged FastingShutterstock
The last phase of fasting is really interjecting some periodic prolonged fasting episodes. So you can add in like once a week or once every two weeks of 48 hour fast or even a 72 hour fast. It's a three day or even 128 hour fast, which is a five day fast, which could be unbelievable for your immune system and especially if you wanted to prevent cancer because as soon as you start fasting for long periods of time, you are literally destroying cancer in your body,” he claims.
Start Slow and Gradually Improve Your Fasting, He SaysShutterstock
The bottom line? He recommends starting slow with intermittent fasting and “gradually improving your fasting to the point where you're really doing it for some serious weight loss and health benefits.”
Follow Dr. Eric Berg on Social MediaYou can follow Dr. Eric Berg on social media. Here is his YouTube page. You can also subscribe to his newsletter via his website.

        
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isiskellier/TikTok
By Leah GrothMar 02, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics. 
1. Intermittent FastingShutterstock
The first thing Isis did? Intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added. In another video she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm she drinks two Premiere Protein shakes.
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2. Expert Weighs in on OMADShutterstock
“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”  
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3. 30-60 Minutes of Cardio DailyShutterstock
Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal. 
4. Expert Weighs in On Her WorkoutShutterstock
According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out. 
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5. Calorie DeficitShutterstock
Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”
6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?Shutterstock
Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose.  If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.
In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”
@isiskellier
💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories. 
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Copyright Jillian Michaels/YouTube
By Leah GrothSep 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Can you lose weight fast and keep it off? Yes, says one top health and fitness expert. Jillian Michaels is a fitness expert and star of The Biggest Loser. In a recent video, she reveals that it is possible to lose weight fast. At the start of the clip, Michaels points out that “nobody ever” says, “I want to lose weight slowly.” And there’s nothing wrong with that. “There's a lot of conflicting information about whether it's safe, whether you lose weight too quickly, and whether you will have loose skin. And so here's the deal. You can lose weight quickly, and you can lose weight quickly, safely, depending on how you lose it,” she maintains.
Most People Go About Rapid Weight Loss the Wrong WayAccording to Michaels, most people go about rapid weight loss the wrong way. “To lose weight, we have to create a calorie deficit. You've gotta eat less food than your body is burning in a day,” she points out, noting that a pound “is about 3,500 calories,” so if you wanted to lose two pounds a week, you would need to burn a thousand extra calories a day. “This is where diets get dangerous,” she says.
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Starving Yourself Throws Off Your Hormones
See on Instagram
She explains that when people diet and do “things like fasts and cleanses or dramatic calorie reduction,” they are usually depriving their body of nutrients. “There's a reason people talk about yo-yo dieting,” she says, explaining that you will lose weight, but gain it all back. “When you starve the body, you're telling your body, ‘Oh my god, food is really scarce’” which then shifts your hormone balance, “to store more fat and I'm going to cannibalize my own healthy tissue because I need fat to insulate my vital organs,” she says.
It “Messes Up” Your Metabolism
See on Instagram
“The bottom line is it messes up your metabolism, and when you start eating normally again, if you even go back to normal, because a lot of times with these dramatic diets, there's a huge pendulum swing the other way, you've now damaged your metabolism,” she says. “You're going to put the weight you lost on and then some.” This is yo-yo dieting. “Plus, when we starve ourselves, we've lost lean tissue, lean body mass, which also compromises your metabolism. So it's this really dangerous, bad cycle.”
You Also Won’t Be Able to Exercise
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“Plus, how much are you really going to lose? So what are you going to run on 500 calories a day? Well, you're certainly not exercising on 500 calories a day. I mean, and even if you were, what did you burn? 2,000 calories a day?” she points out. This might help you lose three pounds a week, but you will “starve your body and do a ton of damage. Like you can't starve the weight off. It's just not possible,” she says.
RELATED:7 Foods You Should Never Eat, According to a Nutrition Expert
If You Want to Lose Weight Rapidly, You Need to Exercise
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The answer to losing weight fast, according to Michaels? “Rapid weight loss comes from exercise,” she says. “If you're maintaining your weight, it's going to be all food. If you don't overeat, you're not going to get any bigger, okay? If you're trying to lose weight, it's like 80% exercise because you can't starve it off,” she says.  “It requires more energy to move your body, period,” she adds, noting that “certain fitness techniques” are better than others for energy. They include HIIT, plyometrics, free weights, and metabolic circuits.
Women Should Never Drop Below 1,200 Calories and Men, 1,500
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“If you want to lose weight quickly and safely, this is the absolute bottom line for women. Do not go below 1200 calories and you can have unlimited green vegetables. You gotta count the stuff you put on them, but you can eat unlimited greens because the reality is that you're going to get more fiber, more phytonutrients, and it almost requires as much energy for you to break down and metabolize that food than the amount of energy that's actually in the food. As a man, I never would go below, never would go below 1500 would not do it,” she says.
You Can Do 4 to 5 Hours of Higher Intensity Exercise a Week
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She explains that you can do four to five hours of higher intensity training a week. “I don't mean four to five hours of the craziest techniques like HIIT and this and that. You can do like a good hour of resistance training in circuits with free weights, multiple muscle group exercises, squat thrusters, things of that nature. Pull ups, pushups that are going to burn more calories. You can work HIIT intervals into those sessions, four to five hours of intensity a week maximum.”
RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
And, the Rest of Your Exercise Should Be Lower Intensity
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“The rest has gotta be low intensity activity,” she says. This includes hiking, walking, biking, swimming, “so that you're not over training, you're not overstressing, you're not putting your body at risk of injury, you're still giving your body enough recovery time,” Michaels continues. “I always call that kind of low intensity cardio, the bread and butter of extreme weight loss.”
If You Want to Lose Weight Fast, Do as Much Lower Intensity Cardio As You Can
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“If you want to lose a lot of weight, it's a lot of that low intensity cardio, a lot of it. And that's where it's not realistic, but it is safe. It is okay,” she says. “The extremes, that's where things get dangerous.”
RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body
And, Here Is the Truth About Loose Skin
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As for loose skin, “contrary to popular belief, it doesn't matter how quickly you lose weight. If you've got loose skin, you've got loose skin and that's it,” Michaels says. “The skin is an organ. How it rebounds after weight loss has a lot of different factors and components, one of them being genetics.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        This Is How I Lost 100 Pounds in 4 Months
    
Rosa Charice/Facebook
By Leah GrothAug 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
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Can you actually lose 25 pounds in a month? According to one weight loss influencer, the answer is yes. Rosa Charice (@rosacharice) has amassed nearly 400,000 followers on TikTok by sharing about her massive and rapid weight loss. In one video she reveals a significant secret to dropping tons of weight fast. “If you are trying to lose weight simply with a calorie deficit alone, and it isn't working for you, then you should try this instead. I was able to lose 25 pounds in just 30 days,” she says. Here is everything you need to know about how she did it. 
Intermittent Fasting Helped Her Lose Weight@rosachariceIt took me only 4 months to lose 100 pounds… and then I lost even MORE weight with intermittent fasting ❗️❤#loseweight #blacktiktok
Rosa reveals that restricting her eating hours was instrumental in her weight loss journey. “I was able to lose weight so fast by intermittent fasting and not even restricting myself,” she says in the clip. “I didn't even have to do much tracking after that.”
She Used an Intermittent Fasting AppShutterstock
She added that she used a fitness app to help her lose weight. “One of my favorite apps at the moment to use for weight loss or weight management is called Label. I have previously recommended this app to help you count calories, but they also recently just added a fasting feature,” she says, explaining that they offer one-on-one coaching through your intermittent fasting journey, “so you feel like you have companionship and guided support,” she says. “They also give you specific recipes you can pair with intermittent fasting, so you don't have to count calories. And they also give you a basic to-do list or even instructions to help make intermittent fasting easier for weight loss.”
Related: This is the Minimal Daily Step Goal According to Science
She Says There Are Lots of Benefits of Intermittent Fasting@rosachariceVisit TikTok to discover videos!
In another video, Rosa explains the benefits of intermittent fasting. “I understand how fasting could be a turnoff because it's like, well, I don't want to stop eating. I don't want to stop,” she says, listing the benefits she experienced as a result. 
Improved LooksRosa Charice/Facebook
First, she says intermittent fasting will improve your overall looks. “You're going to look better,” she says. 
Improved MoodRosa Charice/Facebook
She adds that it will also boost your mental health. “You're going to feel better,” she says. 
Increased EnergyRosa Charice/Facebook
Intermittent fasting also impacts your energy. “You're going to have more energy,” she notes. 
Improved SleepRosa Charice/Facebook
And, it could even help you get more rest, she claims. “You're going to have more sleep,” she promises. 
Reduced InflammationRosa Charice/Facebook
“The inflammation in your body will go down,” she adds. 
Weight LossRosa Charice/Facebook
And, last but not least, “You'll lose weight,” she says. “Who wouldn't want that?”
Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert
Does Intermittent Fasting Work?Shutterstock
Intermittent fasting " prolongs the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. However, according to  Chris McMahon, a nutrition and fitness coach, “there's nothing magical” about fasting because weight loss boils down to calories in versus out. However, “if you're someone with a hectic schedule or you're just not hungry in the morning and you don't tend to get hungry until 10 or 11,” there isn’t anything wrong with fasting. Still, it won’t “suddenly transform your body or reset your aging clock or your biological clock,” he says. “All you're doing is just cutting some of your calories out.”
💪🔥Body Booster:Try intermittent fasting if it fits your schedule. Remember, weight loss depends on a calorie deficit, not fasting alone.
Nutrition & Diet
        20 Intermittent Fasting Mistakes Preventing You From Losing Weight
    
Dr. Morgan Nolte/YouTube
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Alek Korab
✓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 already on the intermittent fasting bandwagon, but can’t seem to lose weight? You might be making a critical mistake, claims one expert. Dr. Morgan Nolte, PT, DPT, GCS, is a board-certified clinical specialist in geriatric physical therapy and the founder of Zivli. In a viral YouTube video she discusses the most common missteps people make while practicing time restricted eating. “If you are using intermittent fasting to lose weight or get healthy, be sure to avoid these 10 common intermittent fasting weight loss mistakes,” she says in the video. “The goal of this episode is to help you avoid 10 common intermittent fasting weight loss mistakes that I've made and that I see my clients make, especially beginners just getting started with fasting.”
Keep in Mind That When You Start on the Weight Loss Journey, Your Body Might Take Time to Adjust
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“When you're trying to lose weight or get healthy, there are so many forces working against you,” she says. “Your body likes the status quo and doesn't want to change.”
Intermittent Fasting Is a Great Tool to Lower Insulin and Get Your Body Into Fat Burning Mode
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“Habits are hard to break, but using intermittent fasting is one of the best tools in your weight loss toolbox because when you don't eat, your insulin stays low. Insulin is your fat creation and storage hormone. So if you want to get into fat burning, intermittent fasting is a great tool to lower insulin,” she continues.
If You Have Insulin Resistance There Is More to the Equation Than Just “Eat Less, Exercise More”
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“When insulin is too high for too long, you may develop insulin resistance, which makes losing weight harder. It's also a root cause for type two diabetes, heart disease, and dementia. So living a low insulin and inflammation lifestyle is key to better health and keeping the weight off,” Dr. Nolte continues. “It takes a more specific and targeted strategy than just eat less, exercise more to lose weight with insulin resistance.”
Here Is Who Should Try Intermittent Fasting
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Who should try intermittent fasting? “If you've been at a weight loss plateau or are just getting started and maybe you've lost some weight but you're terrified to regain or you just have a few extra pounds to lose, intermittent fasting can be a helpful strategy for you,” she maintains.
Keep in Mind That Intermittent Fasting Is Basically Time-Restricted Eating
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She also wants to “take any drama or fear” out of the term intermittent fasting. “Everyone is already intermittent fasting. Anytime you are not eating, you are intermittently. Fasting when you're sleeping is a great example. So for that reason, I prefer the term time-restricted eating or feeding because it's more descriptive of what you're doing. You're shortening your eating window so that more time of your day is spent fasting to lower insulin.”
Everyone Should Fast for 12 to 14 Hours a Day
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“I recommend everyone fast for at least 12 to 14 hours per day. That would be considered a baseline level of intermittent fasting, and in my opinion is ideally just part of everyone's lifestyle unless they have a medical reason not to,” she says.
Moderate Intermittent Fasting Is 14 to 24 Hours Fast and Anything Longer, Advanced
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“I consider moderate intermittent fasting, anything from about 14 to 24 hours,” Dr. Nolte says. She defines “more advanced fasting” as “anything longer than a day.” She recommends “moderate intermittent fasting because we want you to lose weight how you're gonna live the rest of your life and not necessarily view fasting as a diet,” she says.
Talk to a Doctor Before Extending Your Fast
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“There are good medical reasons for advanced or extended fasting, but they may require more direct medical supervision depending on your health conditions,” she continues. “While intermittent fasting is the most powerful tool in your weight loss toolbox, it is still just one tool.”
Mistake 1: Overeating or Eating Too Much Processed Food
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“What you eat and how much you eat is very important too. So mistake number one is overeating or eating too much processed food,” Dr. Nolte reveals. “The golden rule of nutrition is to eat real unprocessed food. Whatever dietary pattern you ascribe to the golden rule still applies and will make that nutritional pattern healthier.”
Mistake 2: Fasting Too Long
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“The second major mistake, especially for those who want to make time restricted eating part of their lifestyle is they fast for too long,” reveals Dr. Nolte. “Starting out, they shock their brain and body and develop a restriction mindset that leads to overeating or binging.” Instead, “gradually increasing your fasting window versus going from say, a 10 hour fasting window to a 16 hour fasting window in one day,” is the way to go. “Gradually increasing by 30 to 60 minutes will be easier for both your brain and your body to adjust, but before you advance your fasting window, refer to my first point about learning how to properly fuel your body so that when you are fasting, you're not as hungry.”
Mistake 3: Underhydration
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“Speaking of hunger, that brings me to the third mistake of under hydration. Much of the water we consume in a day comes during meals to help us chew and swallow our food. We also get some water from the food that we eat. So if you're not eating, it will be especially important to hydrate,” she explains. “Aim for at least half your body weight in ounces of water per day. Ideally, your urine is clear or light yellow. Now, small amounts of caffeinated beverages like coffee or tea, like less than four to 500 milligrams would technically count towards your water intake.”
Mistake 4: Drinking Alcohol or Sweetened Beverages – EvenThose with Non-Nutritive Sweeteners While Fasting
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“The fourth intermittent fasting mistake is drinking alcohol or any sweetened beverage, whether with sugar or non-nutritive sweeteners, even the healthy ones, during your fasting window,” she says. Sugary beverages, alcohol, and many zero or low calorie drinks like ice, Coke Zero, really anything sweet, will trigger the hypothalamic region in your brain to make you think that calories are coming in. The hypothalamus then sends a signal to your pancreas via your vagal nerve that says, ‘Hey, you better get some insulin pumped out because we have some sweet stuff coming in.’ Then the insulin gets pumped out, but there's not really a direct rise in the glucose because you didn't actually eat any sugar or calories. So insulin pushes glucose already in your bloodstream into your cells, which lowers blood sugar. This drop in blood sugar sends a signal to your brain to increase your hunger, which is not something that we wanna do when we're fasting.
Mistake 5. Not Having Electrolytes While Fasting
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“Piggybacking on the hydration mistake is mistake number five, which is not having electrolytes when you're fasting,” says Nolte. “This was a mistake that I made for a long time, but finally started taking them when I felt like my muscles were taking longer to recover from exercise than what I wanted.” She recommends unflavored electrolytes with no added sugar or sweeteners.
Mistake 6: Fearing Exercise
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“Mistake number six is fearing exercise when you're fasting,” says Nolte. “This is one that's very personalized based on the level of intensity of your workouts and body composition goals.” She recommends taking exercise one step at a time. “Start with where you're at and know that any movement is better than none. But for optimal mitochondrial health and fat burning an hour of zone two aerobic exercise several times a week can be great. If you're struggling through your workouts, try including electrolytes in your water during and after exercise.”
Mistake 7: Eating Too Much Starch and Sugar During Your Window
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“Mistake number seven is eating too much starch and sugar during your eating window,” says Nolte. “To maximize the benefits of intermittent fasting for weight loss and fat burning, it's important to reduce starches and sugars in your diet. Starches and sugar have the biggest insulin response of all three macronutrients. Now remember, the whole goal here is to live a low insulin and inflammation lifestyle. There are essential proteins and fats, and I'd argue that fiber is essential too, but there are no essential starches or sugars. So if you're at a plateau, do a nutrition audit and check to see how you could increase your portions of protein, fat, and fiber from whole foods and reduce the portions of starches and sugar.”
Mistake 8: Fasting at the Wrong Time of Your Menstrual Cycle
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“Now, mistake number eight is fasting at the wrong time of your menstrual cycle,” Nolte continues. “If you're a woman still menstruating, the best time to experiment or start fasting is the week of your period up to ovulation. So about days one to 14, you won't wanna do longer fasts during ovulation or the week before your period.”
Mistake 9: Fasting When You’re Not Sleeping Well
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Mistake number nine is fasting when you're not sleeping well. “Sleep deprivation will increase your hunger hormone, ghrelin and make fasting harder, not something that we want,” she says. “If you're not sleeping at least seven hours a night, I'd focus on improving your baseline nutrition and sleep before starting anything longer than a 14 hour fast. It will just be easier and you're gonna see better results.”
Mistake 10: Being Impatient and Giving Up Too Soon
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“I've saved the best mistake for last, and that is being impatient about your results and giving up too soon,” she says. “There is no entitlement in weight loss. I know that for some, when you fast, you feel like you deserve to see results on the scale right away, and you might because fasting lowers insulin faster than anything else. And when your insulin is lower, you'll excrete more water. So the first bit of weight you lose may be water weight. The weight loss will likely slow down, and that is 100% normal expected. And okay, we've got to get over the instant gratification mindset If our aim is long-term weight loss and better health because that mindset is not serving you.”
Tackle One of These at a Time
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“No need to tackle all of these at once as that often leads to overwhelm, like you're taking two steps forward and then one step back,” Nolte concludes. “Instead just pick one and narrow your focus, your efforts will be way more effective that way.”
Follow Dr. Nolte on Social Media
Dr. Morgan Nolte/YouTube
You can follow Dr. Morgan Nolte on social media for more intermittent fasting advice. Here is her YouTube Channel and Instagram account.
Nutrition & Diet
        116-Pound Ozempic Weight Loss: 7 Key Mistakes
    

        She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
    

        Copyright britts_getting_fit_/Instagram
    
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

            
                Overeating
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

            
                Skipping Meals
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

            
                Not Exercising
            
            
        
View this post on Instagram
A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

            
                Not Following Directions
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

            
                Not Eating the Right Food
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

            
                Drinking Alcohol
            
            
        
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A post shared by Ainsworth Adventures (@sweet_della_rose)
You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

            
                Not Being Patient
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach
    

        7 Tips for Losing Weight After Age 50
    

        Copyright Dr. Becky Gillaspy/YouTube
    
By Christopher RobackMay 08, 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.
 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.
In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

            
                Understanding How Ozempic Works
            
            
        Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.

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

            
                Your Body Already Makes This Weight-Loss Hormone
            
            
        ​Metabolic ImprovementsShutterstockThe good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

            
                Start Your Day With Yogurt
            
            
        ​Breakfast Bowls: Berry Yogurt Power BowlShutterstockBeginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

            
                Choose Your Yogurt Wisely
            
            
        Eating Too Little at a Time​ShutterstockWhen selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.

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

            
                Boost Your Breakfast With Berries
            
            
        ​BerriesShutterstockAdding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

            
                Don't Forget Your Daily Coffee or Tea
            
            
        ​CoffeeShutterstockGood news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

            
                Make a Daily Salad Your Secret Weapon
            
            
        Choosing Salad Over Steak​ShutterstockA daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

            
                Top Your Salad Strategically
            
            
        ShutterstockThe toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

            
                Design Your Dinner for Sustained Fullness
            
            
        ​Fundamental 3: Prioritize Whole FoodsShutterstockTo maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

            
                Why Timing Matters for GLP-1 Production
            
            
        ​It's Now Part Of My LifeShutterstockThe timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

            
                The Mediterranean Keto Connection
            
            
        ​Natural Booster #7: Mediterranean DietShutterstockMany of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.

RELATED:20 Possible Ozempic Side Effects

            
                Simple Daily Habits for Natural Weight Control
            
            
        ​Track MacrosShutterstockDr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds
    

        Copyright carolin_rny/Instagram
    
By Christopher RobackMay 08, 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.
 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.
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Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

            
                Your First Steps With GLP-1 Medications
            
            
        "I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month." 
Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

            
                Finding Your Ideal Dosage
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing." 
She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

            
                Navigating Medication Shortages and Insurance Hurdles
            
            
        
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"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply." 
This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic." 
Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

            
                Managing Potential Side Effects
            
            
        
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"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore." 
Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

            
                Comparing Different GLP-1 Medications
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that." 
Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

            
                Tracking Your Results Realistically
            
            
        
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"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress." 
She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

            
                Combining GLP-1 With Proper Nutrition
            
            
        
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"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer." 
The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

            
                Building a Sustainable Exercise Routine
            
            
        
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Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery." 
The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

            
                Planning for Pregnancy While on GLP-1
            
            
        
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Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant." 
She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

            
                Treating Obesity as a Chronic Condition
            
            
        
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"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day." 
This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me." 
She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

            
                Creating Your Long-Term Maintenance Plan
            
            
        
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Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it." 
She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

            
                Addressing Access and Stigma Barriers
            
            
        
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Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier." 
This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

            
                The Reality Check: GLP-1 Is a Tool, Not Magic
            
            
        
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"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis." 
For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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