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10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Dr. Eric Berg gets real about what is acceptable on a keto diet.

Leah Groth
By Leah GrothSep 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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Leah Groth
By Leah GrothSep 16, 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
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Are you on a keto diet but aren’t sure what you can drink while you are fasting? 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 discusses “the non-acceptable and acceptable liquids during intermittent fasting,” which he calls a “very important topic because so many people make mistakes when they're fasting.”

What Is a “True” Fast

“A true fast is really not eating anything except drinking water,” he says. “The problem with that is the majority of the population has a lot less stored nutrients than we had even 20 years ago. So you're going to experience all sorts of side effects and problems if you don't enhance your fasting with certain nutrients.”

What Happens When You Break a Fast

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“The benefits of fasting can get nullified with anything that spikes insulin. So the whole goal of doing fasting is to lower your insulin as low as possible,” he says. “When you consume pure fat, okay, you don't trigger insulin. When you consume fiber, which is a carbohydrate, you're not going to trigger insulin. Your body is going to go after that fat as its primary calories before it taps into your own body fat. So even though you're in ketosis, the ketones are coming from the dietary fat, not your own fat. This is why you may not be losing weight,” he says. However, if you consume pure fat during a fast, “it's not gonna increase insulin, it's not gonna bump you outta ketosis, but it's just gonna stop your weight loss.”

Water

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Number one, water. “Of course, there's good water, and there's bad water. Tap water is just filled with chemicals. So if you need to get a filter, get one and start using it because there are plastics, there are chemicals, there are hormones in the water supply, not to mention the toxic chemicals that they use to kill off germs and things in the city water. So just get a filter,” he suggests. “Spring water is the best you can do. Bottled water. Pellegrino is a bit expensive, but it has all the minerals, and it's naturally carbonated.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

Apple Cider Vinegar

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You can also add apple cider vinegar to water. “ACV vinegar will greatly help your blood sugars. It's an acid so it's going to help your digestion. So you're gonna just digest better. And even though you drink it when you're not eating, it's still gonna help your digestion,” he says. He recommends adding a tablespoon in water a few times a day.

Lemon Juice

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Next up, lemon juice. “Lemon juice has citrates, which help inhibit oxalates. So it decreases the risk of getting a kidney stone. Lemon juice does have vitamin C, but only if it's a fresh lemon. If it's in a lemon concentrate, it's pasteurized. It's not going to have pretty much any vitamin C at all. So the goal is not to drink it for vitamin C. The goal is to drink it to help prevent kidney stones by inhibiting oxalates. And it's also good for other things too. It helps the liver, it helps the gallbladder and it also has certain phytonutrients that help in other ways.”

Diet Sodas

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Diet sodas are a “big fat no,” he says. “The artificial sweeteners, especially aspartame, affects your microbiome and that can indirectly affect your insulin levels and create insulin resistance and that can actually cause you to put on weight.”

Diet Sodas Made with Stevia

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However, diet sodas made with stevia, “that's a whole different story. Totally fine,” he says. Monk fruit is another good sweetener as well.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

Black Coffee

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Next up, coffee. “If you're just doing black coffee, it's not going to hurt you at all. So that would be a yes on the list. The only point I'm gonna bring up is caffeine. If you're drinking a lot of coffee throughout the day, you're gonna be consuming a lot of caffeine and that can inhibit your sleep cycles, which will then increase cortisol and that will slow down your weight loss. So I would recommend only doing one cup in the morning if possible. That's what I do. And my cup is actually pretty small. Of course the coffee is strong, but it's a very small cup. I would definitely spend a little bit more money and get organic because out of all the things that are sprayed with pesticides, coffee beans are at the top of the list.

Bulletproof Coffee

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Next up is Bulletproof coffee, which has butter or MCT oil added. “This brings up the point that I talked about in the beginning: It's not going to bump you out of ketosis; it's going to bump you out of losing weight if you have a slow metabolism,” he says. “But I do recommend Bulletproof Coffee in the very beginning while you start this program because it's gonna allow you to do longer fasting and it has other benefits for your cognitive ability because MCT oil and even butter will help you generate ketones for your brain and it's going to help you with memory and focus and concentration.

Coffee with Half-and-Half or Cream

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“Now what about half and half versus cream?” he asks. “Half and half is half milk and half cream. And then you have whole cream or whipping cream. Now half and half has maybe 1.6 grams of carbs. So I mean, it's pretty small, but it has some in two tablespoons, whereas whole cream has zero carbs. So I would always recommend doing the whole cream in your coffee versus the half and half,” he says.

Coffee with Non-Dairy Creamer

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Next up, coffee with non-dairy creamers. “Those things are filled with chemicals, so I would avoid those at all costs,” he says.

Tea

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Next, tea. “Green tea is very good to consume when you're fasting. There are certain phytonutrients in tea, even if you heat the tea that will help your metabolism, that will speed things up, that have antioxidant properties that have other phytonutrients that fight cancer, that have phytonutrients that support blood sugars, and the list goes on and on and on. I highly recommend consuming some type of herbal tea. Green tea is one of them. There's many others on a keto plan, but just one point about that is that these teas sometimes have caffeine. So take that in consideration because that can start affecting your sleep, especially if you're sensitive.”

RELATED:I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body

Coconut Water

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Next, coconut water, which has between 11 to 16 grams of sugar, he points out. “So you definitely want to avoid coconut water. Some people drink it for hydration thinking it's a great electrolyte drink, but it comes with a package, it comes with a lot of sugar. And anytime you eat sugar or when you're fasting, you nullify your results for a good amount of time.

Coconut Milk

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“Coconut milk also has some carbs, but it really depends on the type of coconut milk,” he says. “The coconut milk from brand name Silk actually has one gram of carbs, so that may be okay. So coconut water is a no, coconut milk could be a maybe.”

Pre-Workout Powder

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The next drink is “pre-workout powders that you would put in your drink, like branch chain amino acids,” he said. “Not good at all.” Why? “This protein is not a complete protein, it is just amino acids.” You don't want them while you're fasting, as they will “definitely bump you out of ketosis,” he says. “It will bump you out of fat burning.”

Alcohol

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What about alcohol? “You've probably heard of types of alcohol that are so-called keto friendly. They have no carbs in them. Here's the problem. The alcohol itself really toxifies your liver, which is gonna affect your fasting results and your ability to lose weight and your autophagy. It's not a good idea in any amounts,” he says.

Milk

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Is milk keto friendly? “That would be a big fat, no, because one cup has 12 grams of carbs and zero fiber,” he says.

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

Electrolytes

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Another drink he approves of? Electrolytes, “if it doesn't have any added sugar, if it's sweetened with stevia or monk fruit, totally fine,” he says. “Electrolytes are essential when you're fasting. So are other nutrients like B vitamins and vitamin D and Omega-3 fatty acids because the last thing you want to have happen is run out of these nutrients when you're fasting and get dizzy or faint or feel weak.” 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

10 Fasting Mistakes This Weight Loss Expert Says You Need to Stop Making Now

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Dr. Morgan Nolte, Zivli/YouTube
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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 struggling to see results with intermittent fasting? You're not alone. Many people start their fasting journey with high hopes, only to hit frustrating plateaus. The good news? Most fasting setbacks come down to a few simple, fixable mistakes. Dr. Morgan Nolte, a board-certified clinical specialist in geriatric physical therapy and founder of Zivli, has identified the most common pitfalls that derail fasting success. With her expertise in metabolic health and weight management, she helps clients overcome these obstacles to achieve lasting results. Read on to discover how to avoid these common pitfalls and finally unlock the weight loss results you've been working toward.

What Is Intermittent Fasting?

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

How Does It Work?

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

You're Overeating Processed Foods During Your Eating Window

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

You're Fasting Too Long Too Soon

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

You're Not Drinking Enough Water

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

You're Consuming Sweet Drinks While Fasting

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

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

You're Skipping Electrolytes

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

You're Afraid to Exercise While Fasting

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

You're Eating Too Many Starches and Sugars

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

RELATED:Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

You're Fasting at the Wrong Time in Your Cycle

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

You're Fasting Despite Poor Sleep

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

You're Being Impatient About Results

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

The Benefits of Intermittent Fasting

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

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

Safety and Considerations

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

Nutrition & Diet

20 Intermittent Fasting Mistakes Preventing You From Losing Weight

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Dr. Morgan Nolte/YouTube
Leah Groth
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.
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.

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

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

“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-nolteDr. 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

3 Truths I Tell My Patients About 16:8 Fasting as a Medical Professional

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Leah Groth
By Leah GrothOct 21, 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
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

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

What Is Intermittent Fasting?

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

16:8 Fast for 16 Hours and Feast for 8

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

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

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

More Details About Intermittent Fasting

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

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

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

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

Choose a Time Window That Works for You

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

Eat Nutritious Whole Foods

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

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

And Stick to Zero Calorie Drinks

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

Avoid Ultra Processed Foods

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

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

Here Are the Potential Benefits

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

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

Here Are the Potential Drawbacks

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

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

Fasting Doesn’t Necessarily Lead to Weight Loss

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

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

Here Are His Top Tips

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

Fitness & Workouts

10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

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Leah Groth
By Leah GrothSep 16, 2024
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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.

Are you on a keto diet but aren’t sure what you can drink while you are fasting? 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 discusses “the non-acceptable and acceptable liquids during intermittent fasting,” which he calls a “very important topic because so many people make mistakes when they're fasting.”

What Is a “True” Fast

“A true fast is really not eating anything except drinking water,” he says. “The problem with that is the majority of the population has a lot less stored nutrients than we had even 20 years ago. So you're going to experience all sorts of side effects and problems if you don't enhance your fasting with certain nutrients.”

What Happens When You Break a Fast

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“The benefits of fasting can get nullified with anything that spikes insulin. So the whole goal of doing fasting is to lower your insulin as low as possible,” he says. “When you consume pure fat, okay, you don't trigger insulin. When you consume fiber, which is a carbohydrate, you're not going to trigger insulin. Your body is going to go after that fat as its primary calories before it taps into your own body fat. So even though you're in ketosis, the ketones are coming from the dietary fat, not your own fat. This is why you may not be losing weight,” he says. However, if you consume pure fat during a fast, “it's not gonna increase insulin, it's not gonna bump you outta ketosis, but it's just gonna stop your weight loss.”

Water

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Number one, water. “Of course, there's good water, and there's bad water. Tap water is just filled with chemicals. So if you need to get a filter, get one and start using it because there are plastics, there are chemicals, there are hormones in the water supply, not to mention the toxic chemicals that they use to kill off germs and things in the city water. So just get a filter,” he suggests. “Spring water is the best you can do. Bottled water. Pellegrino is a bit expensive, but it has all the minerals, and it's naturally carbonated.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

Apple Cider Vinegar

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You can also add apple cider vinegar to water. “ACV vinegar will greatly help your blood sugars. It's an acid so it's going to help your digestion. So you're gonna just digest better. And even though you drink it when you're not eating, it's still gonna help your digestion,” he says. He recommends adding a tablespoon in water a few times a day.

Lemon Juice

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Next up, lemon juice. “Lemon juice has citrates, which help inhibit oxalates. So it decreases the risk of getting a kidney stone. Lemon juice does have vitamin C, but only if it's a fresh lemon. If it's in a lemon concentrate, it's pasteurized. It's not going to have pretty much any vitamin C at all. So the goal is not to drink it for vitamin C. The goal is to drink it to help prevent kidney stones by inhibiting oxalates. And it's also good for other things too. It helps the liver, it helps the gallbladder and it also has certain phytonutrients that help in other ways.”

Diet Sodas

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Diet sodas are a “big fat no,” he says. “The artificial sweeteners, especially aspartame, affects your microbiome and that can indirectly affect your insulin levels and create insulin resistance and that can actually cause you to put on weight.”

Diet Sodas Made with Stevia

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However, diet sodas made with stevia, “that's a whole different story. Totally fine,” he says. Monk fruit is another good sweetener as well.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

Black Coffee

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Next up, coffee. “If you're just doing black coffee, it's not going to hurt you at all. So that would be a yes on the list. The only point I'm gonna bring up is caffeine. If you're drinking a lot of coffee throughout the day, you're gonna be consuming a lot of caffeine and that can inhibit your sleep cycles, which will then increase cortisol and that will slow down your weight loss. So I would recommend only doing one cup in the morning if possible. That's what I do. And my cup is actually pretty small. Of course the coffee is strong, but it's a very small cup. I would definitely spend a little bit more money and get organic because out of all the things that are sprayed with pesticides, coffee beans are at the top of the list.

Bulletproof Coffee

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Next up is Bulletproof coffee, which has butter or MCT oil added. “This brings up the point that I talked about in the beginning: It's not going to bump you out of ketosis; it's going to bump you out of losing weight if you have a slow metabolism,” he says. “But I do recommend Bulletproof Coffee in the very beginning while you start this program because it's gonna allow you to do longer fasting and it has other benefits for your cognitive ability because MCT oil and even butter will help you generate ketones for your brain and it's going to help you with memory and focus and concentration.

Coffee with Half-and-Half or Cream

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“Now what about half and half versus cream?” he asks. “Half and half is half milk and half cream. And then you have whole cream or whipping cream. Now half and half has maybe 1.6 grams of carbs. So I mean, it's pretty small, but it has some in two tablespoons, whereas whole cream has zero carbs. So I would always recommend doing the whole cream in your coffee versus the half and half,” he says.

Coffee with Non-Dairy Creamer

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Next up, coffee with non-dairy creamers. “Those things are filled with chemicals, so I would avoid those at all costs,” he says.

Tea

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Next, tea. “Green tea is very good to consume when you're fasting. There are certain phytonutrients in tea, even if you heat the tea that will help your metabolism, that will speed things up, that have antioxidant properties that have other phytonutrients that fight cancer, that have phytonutrients that support blood sugars, and the list goes on and on and on. I highly recommend consuming some type of herbal tea. Green tea is one of them. There's many others on a keto plan, but just one point about that is that these teas sometimes have caffeine. So take that in consideration because that can start affecting your sleep, especially if you're sensitive.”

RELATED:I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body

Coconut Water

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Next, coconut water, which has between 11 to 16 grams of sugar, he points out. “So you definitely want to avoid coconut water. Some people drink it for hydration thinking it's a great electrolyte drink, but it comes with a package, it comes with a lot of sugar. And anytime you eat sugar or when you're fasting, you nullify your results for a good amount of time.

Coconut Milk

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“Coconut milk also has some carbs, but it really depends on the type of coconut milk,” he says. “The coconut milk from brand name Silk actually has one gram of carbs, so that may be okay. So coconut water is a no, coconut milk could be a maybe.”

Pre-Workout Powder

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The next drink is “pre-workout powders that you would put in your drink, like branch chain amino acids,” he said. “Not good at all.” Why? “This protein is not a complete protein, it is just amino acids.” You don't want them while you're fasting, as they will “definitely bump you out of ketosis,” he says. “It will bump you out of fat burning.”

Alcohol

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What about alcohol? “You've probably heard of types of alcohol that are so-called keto friendly. They have no carbs in them. Here's the problem. The alcohol itself really toxifies your liver, which is gonna affect your fasting results and your ability to lose weight and your autophagy. It's not a good idea in any amounts,” he says.

Milk

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Is milk keto friendly? “That would be a big fat, no, because one cup has 12 grams of carbs and zero fiber,” he says.

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

Electrolytes

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Another drink he approves of? Electrolytes, “if it doesn't have any added sugar, if it's sweetened with stevia or monk fruit, totally fine,” he says. “Electrolytes are essential when you're fasting. So are other nutrients like B vitamins and vitamin D and Omega-3 fatty acids because the last thing you want to have happen is run out of these nutrients when you're fasting and get dizzy or faint or feel weak.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 20 Pounds in 60 Days with Intermittent Fasting

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Ferozan Mast
By Ferozan MastSep 08, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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

1. Pick a Fasting Window

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

2. Ease Into It

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

3. What Can I Drink?

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

4. Eating Less

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

5. Stay Active

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

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

6. No Snacking

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

7. Health Benefits

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

8. Long-Term Weight Loss

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

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

9. Portion Control and Calories

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

10. Stay the Course!

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

11. Lower Bad Cholesterol

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

RELATED: 20 Powerful Methods to Achieve Your Best Body Ever

12. Who Shouldn’t Fast?

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

Nutrition & Diet

He Lost 100 Lbs Eating These 50 Low-Calorie Foods

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Leah Groth
By Leah GrothFeb 10, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.

"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.

Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.

Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.

50.Cottage cheese (fat-free): 48 calories

Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.

49.White fish (like cod): 48 calories

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Lean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.

48.Cranberries (fresh): 46 calories

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These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.

47.Raspberries: 45 calories

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With a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.

46.Blueberries: 45 calories

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Known for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.

45.Edamame (boiled): 44 calories

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A plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.

44.Brussels sprouts: 43 calories

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These mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.

43.Blackberries: 43 calories

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A fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.

42.Papaya: 43 calories

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This tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.

41.Sugar snap peas: 42 calories

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Crunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.

40.Grapefruit: 42 calories

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Loaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.

39.Carrots: 41 calories

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A top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.

38.Miso soup: 40 calories

Healthy Japanese Tofu Miso Soup with Green Onions

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Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.

37.Honeydew melon: 36 calories

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High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.

36.Kale: 35 calories

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This leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.

35.Pumpkin puree: 35 calories

Homemade organic pumpkin puree in glass jars and mini pumpkins on dark background close up. Ingredient for autumn or winter recipes. Seasonal cooking concept. Fall time. Macro with shallow dof.

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Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.

34.Broccoli: 34 calories

Fresh green broccoli on a dark brown background. Macro photo green fresh vegetable broccoli. Green Vegetables for diet and healthy eating. Organic food.Shutterstock

A nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.

33.Cantaloupe: 34 calories

Whole and sliced \u200b\u200bmelon, honeydew melon or melon cantaloupe and food texture close up. Cantaloupe melon composition and design elements.Shutterstock

This juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.

32.Okra: 33 calories

Farm fresh raw okra slices on wooden rustic aged chopping board. Close up of Lady Fingers or Okra over wooden background.Shutterstock

A unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.

31.Strawberries: 32 calories

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Low in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.

30.Green Beans: 31 calories

Green beans in a steel strainer sieve metal on a white wooden table, selective focus.Shutterstock

A fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.

29.Leeks: 31 calories

Macro photo green onion leek. Stock photo lettuce vegetable background

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Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.

28.Watermelon: 30 calories

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With over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.

27.Red Peppers: 27-30 calories

Red bell peppers on a counter in the supermarket. A large number of red peppers in a pileShutterstock

Red bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.

26.Turnips: 28 calories

Bunch of purple and yellow turnips on a rustic wooden table.Shutterstock

A low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.

25.Banana Peppers: 27 calories

Banana Peppers Raw Organic Yellow Banana Peppers Ready to Cut

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Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.

24.Eggplant: 25 calories

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Full of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.

23.Cabbage (Green): 25 calories

young cabbage grows in the farmer field, growing cabbage in the open field. agricultural businessShutterstock

A crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.

22.Cauliflower: 25 calories

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A low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.

21.Cauliflower Rice: 25 calories

Freshly grated raw cauliflower rice in wooden bowlShutterstock

A great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.

20.Arugula: 25 calories

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

This peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.

19.Salsa (fresh): 25 calories

Bowl of tasty Pico de Gallo salsa on tableShutterstock

Made from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.

18.Water Chestnuts: 24 calories

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These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.

17.Radicchio: 23 calories

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A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.

16.Spinach: 23 calories

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Packed with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.

15.Spinach (cooked): 23 calories

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Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.

14.Mushrooms: 22 calories

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Low in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.

13.Asparagus: 20 calories

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

A natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.

12.Bell Peppers: 20 calories

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Loaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.

11.Sauerkraut: 19 calories

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Fermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.

10.Tomato: 18 calories

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Rich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.

9.Zucchini: 17 calories

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A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.

8.Celery: 16 calories

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Mostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.

7.Radish: 16 calories

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A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.

6.Kimchi: 15 calories

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This spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.

5.Broth (chicken or vegetable): 15 calories

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A low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.

4.Lettuce (Iceberg): 14 calories

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Crisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.

3.Cucumber: 12 calories

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With high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.

2.Dill Pickles: 12 calories

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Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.

1.Sugar-free Jello: 11 calories

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free

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A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Core Moves That Beat Kegels

Dr. Kristie Ennis drkristieennis
Copyright drkristieennis/YouTube
Christopher Roback
By Christopher RobackFeb 09, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Looking for a more effective way to strengthen your core and pelvic floor? Dr. Christy Ennis, DPT, has developed a comprehensive approach that goes beyond traditional Kegel exercises. "We're gonna get deep in there to help work that six pack a little bit and to support our back all without doing kegels," says Dr. Ennis, explaining how these carefully selected movements can help build foundational strength while protecting your spine.

Set Your Foundation Right

Start by finding your optimal position. "Before we get started with the exercises, we wanna make sure we've got our center set," Dr. Ennis explains in her post. Lie on your back, either on the floor or in bed, and gently rock your pelvis until you find a comfortable position. Draw your belly button toward your spine while maintaining natural breathing.

Begin With Controlled Marches

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gymShutterstock

The sequence starts with gentle marching movements. "I'm raising just a little bit while still keeping those ab muscles engaged and not tilting that pelvis from side to side," Dr. Ennis demonstrates. This controlled movement helps activate your deep core muscles while maintaining pelvic stability.

Progress to Gentle Crunches

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With hands behind your head or crossed over your chest, perform small, controlled crunches. "I am not lifting up super duper high," Dr. Ennis emphasizes. "I'm trying to help protect that spine a little. And I'm really thinking about leading with those lower abs as I go."

Combine Core Movements

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studioShutterstock

Merge the crunch with knee lifts for increased engagement. Dr. Ennis notes, "Upper body and my legs are moving, but that core, that center is really trying to stay nice and stabilized." This combination helps integrate multiple muscle groups while maintaining core stability.

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

Target Side Core Muscles

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The oblique reach exercise adds rotational stability. Keep your gaze upward while reaching across your body, maintaining proper form throughout. "It's really important to make sure that you are focusing in on that form and how you're moving," Dr. Ennis advises.

Master the Single Leg Extension

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid airShutterstock

This movement challenges core stability while protecting your back. Dr. Ennis recommends starting slowly: "If you are just starting out and new to exercise or back after an injury, make sure you listen to your body. I would start out with two to three non-consecutive days."

Practice the Struggling Turtle

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This modified dead bug exercise coordinates opposite arm and leg movements. "Dead bugs don't move," Dr. Ennis jokes, explaining why she renamed this effective core stabilization exercise. The focus remains on maintaining central stability while moving limbs.

Bridge for Multiple Benefits

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Research has actually shown that even without trying to activate those pelvic floor muscles or those Kegel muscles, the bridge does a great job of helping to strengthen those muscles," Dr. Ennis shares. This exercise also helps with prolapse and hip mobility.

Flow Through Cat-Cow

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

On hands and knees, move through spinal flexion and extension. This yoga-inspired movement not only helps the pelvic floor but also engages the core through its full range of motion. "We're getting some nice movement through the pelvis, which helps that pelvic floor too," explains Dr. Ennis.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Challenge Yourself With Hover Work

Pilates or yoga. A slender athletic girl on the mat performs a stand on all fours. Exercise Quadruped. This is the starting position for wellness exercises. Isolated on a white background. Visual aid

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The final exercise involves hovering your knees while in a quadruped position. "The abs have to work really hard here," Dr. Ennis notes. This advanced movement integrates all the previous work while challenging your core stability.


Remember: These exercises are designed to work together as a complete system for core and pelvic floor strength. As Dr. Ennis emphasizes throughout, proper form and gradual progression are key to achieving optimal results. Start with 2-3 non-consecutive days per week and build up as your strength improves. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Nutrition & Diet

Nurse Lost 80 Lbs by Doing “10 Weird Things”

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram
Leah Groth
By Leah GrothFeb 09, 2025
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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Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. 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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