Skip to content
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.

Lose Weight and "Change Your Life" with These 5 "Non-Extreme" Habits

These easy changes are game-changing.

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.

Lose Weight and "Change Your Life" with These 5 "Non-Extreme" Habits
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 become the best version of yourself this year and lose weight in the process? You don't have to go to extremes, claims one expert. Natalia, a nutritionist and a trainer, helps women in their 30s lose 10 to 20 pounds and get abs "without starving or extreme workouts," she writes in her Instagram bio. "5 non-extreme habits that will change your life," she writes about the Instagram video.


Sustainable Changes Last – Not Drastic Ones

"The new year often brings the pressure to make drastic, unsustainable changes in the name of quick results. But truth is: extreme measures almost always backfire," she says in the post. "Instead, focus on habits that promote balance, flexibility, and enjoyment—because sustainable changes are the ones that last. Here are 5 life-changing habits to help you create a healthier, happier lifestyle."

RELATED: Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat

Live by the 80/20 Rule

Her first rule? "Aim for 80% of your meals to be nutrient-dense and whole, while allowing the remaining 20% to include indulgences. This approach lets you enjoy treats guilt-free while staying on track with your goals. Balance isn't just about discipline—it's about consistency over time," she says.

Find a Workout Routine You Enjoy

Next, find a workout you enjoy doing. "Exercise shouldn't feel like punishment. Whether it's Pilates, weightlifting, dancing, or hiking, find movement you genuinely look forward to. Enjoying your workouts increases consistency, which is the foundation of long-term results," she points out.

Ditch the Idea of Cheat Meals

Ditch the concept of cheat meals, she suggests. "Labeling foods as 'good' or 'bad' creates an unhealthy relationship with eating," she explains. "Instead, practice mindfulness and moderation. A slice of pizza doesn't ruin your progress, just like one salad doesn't transform your health—it's your overall habits that matter."

Get Rid of the All-or-Nothing Mentality

The all-or-nothing mentality won't do you any favors. "Perfection isn't necessary for progress. Missing a workout or indulging in dessert doesn't mean you've failed. Progress happens when you keep going, even after a less-than-perfect day. Consistency beats perfection every time," she says.

RELATED: She Lost 270 Pounds and Recommends a Single Habit for Weight Loss

Get Movement in by Doing Things You Love

Last but not least, stay moving. "Daily movement doesn't always have to be formal exercise. Dance in your kitchen, take long walks with a friend, play with your kids, or try a new hobby like rock climbing. Movement should bring joy, not stress," she says.

Why These Habits Work

Why do these habits work? Because you can actually do them. "These habits prioritize sustainability, allowing you to create a routine that fits your life and feels good," she says at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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 become the best version of yourself this year and lose weight in the process? You don't have to go to extremes, claims one expert. Natalia, a nutritionist and a trainer, helps women in their 30s lose 10 to 20 pounds and get abs "without starving or extreme workouts," she writes in her Instagram bio. "5 non-extreme habits that will change your life," she writes about the Instagram video.


Sustainable Changes Last – Not Drastic Ones

"The new year often brings the pressure to make drastic, unsustainable changes in the name of quick results. But truth is: extreme measures almost always backfire," she says in the post. "Instead, focus on habits that promote balance, flexibility, and enjoyment—because sustainable changes are the ones that last. Here are 5 life-changing habits to help you create a healthier, happier lifestyle."

RELATED: Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat

Live by the 80/20 Rule

Her first rule? "Aim for 80% of your meals to be nutrient-dense and whole, while allowing the remaining 20% to include indulgences. This approach lets you enjoy treats guilt-free while staying on track with your goals. Balance isn't just about discipline—it's about consistency over time," she says.

Find a Workout Routine You Enjoy

Next, find a workout you enjoy doing. "Exercise shouldn't feel like punishment. Whether it's Pilates, weightlifting, dancing, or hiking, find movement you genuinely look forward to. Enjoying your workouts increases consistency, which is the foundation of long-term results," she points out.

Ditch the Idea of Cheat Meals

Ditch the concept of cheat meals, she suggests. "Labeling foods as 'good' or 'bad' creates an unhealthy relationship with eating," she explains. "Instead, practice mindfulness and moderation. A slice of pizza doesn't ruin your progress, just like one salad doesn't transform your health—it's your overall habits that matter."

Get Rid of the All-or-Nothing Mentality

The all-or-nothing mentality won't do you any favors. "Perfection isn't necessary for progress. Missing a workout or indulging in dessert doesn't mean you've failed. Progress happens when you keep going, even after a less-than-perfect day. Consistency beats perfection every time," she says.

RELATED: She Lost 270 Pounds and Recommends a Single Habit for Weight Loss

Get Movement in by Doing Things You Love

Last but not least, stay moving. "Daily movement doesn't always have to be formal exercise. Dance in your kitchen, take long walks with a friend, play with your kids, or try a new hobby like rock climbing. Movement should bring joy, not stress," she says.

Why These Habits Work

Why do these habits work? Because you can actually do them. "These habits prioritize sustainability, allowing you to create a routine that fits your life and feels good," she says at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you want to lose weight and keep it off? Dr. Nina Ellis Hervey is a health expert and influencer who shares about “healthy lifestyle, weight loss, natural hair care, confidence, self-esteem, education & more.” In a recent viral post, she shares about what she did to drop weight. “Losing over 100 pounds over 17 years ago and keeping it off has been one of the most rewarding experiences of my life,” she says, adding that there were “some real innocent mistakes that I was making that I didn't even realize. So today I wanna share the nine habits that I stopped in order for me to lose over 100 pounds and keep it off for good.”


Choose Which Habits You Want to Give Up

“Now, if you do some of these things, don't feel bad. Instead of giving up altogether, just give up some of these bad habits I'm gonna mention,” she says. “Now, let's get into these practical solutions.”

Understand That You Can’t Change Your Diet Overnight

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

“The attempt at changing my diet overnight was a big no-no for me,” she says. “I used to lie to myself, tell myself that all these bad food habits that I had, I was gonna get rid of them by tomorrow, or better yet next year, or that I was gonna clean out my whole kitchen, get rid of all the junk food and change everything about it by the next day and replace it with healthy food. More lies.”

Make Sustainable Changes

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

She learned that the point was “to make changes that I could live with in my life for today,” she says. “I wanted to make sure that I was making lasting eating and fitness changes that could last the rest of my life. And so here's a few of those things that I used that were quick fixes.”

Make Healthy Swaps

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

“I learned that eating healthy is not all about the foods that you take away. It's about eating the foods that you can have that are healthy, that you're adding into your life abundance,” she says, suggesting “small, steady, and realistic changes,” like swapping out 2% milk for 1% or unsweetened almond milk, or switching out processed bread for a multigrain version. “Once you ease into that, add in a nice serving of fruits and vegetables each day,” she says, noting that “adding small changes that make a big difference over time. Things that you can live with that are not extravagant and overboard that you're more likely to stick with.”

Pair Diet with Exercise

African sportswoman doing push-ups on the bridge. Strong exercise.Shutterstock

“Only dieting and not exercising was almost the death of me,” she admits. “You can lose weight through diet alone, but it is super hard.” She learned “a little bit more about exercise and how I could use it to lose a little bit more weight, but also to eat a little bit more,” she says. “Plus, there's a lot of great physical and mental benefits to it, like feeling better in your clothing or looking the best that you would like to look, as well as your muscle tone and body frame.”

Keep It Simple

“Here's my quick fix here: Keep it simple, stupid,” she says. She explains that you don’t need to devote a lot of time to “long workouts and all this strenuous stuff.” Instead, “you need to just figure out how to make fitness work for you. I didn't start off working out all day long. I didn't start off with long, hefty workouts. I had to start off small in just 10 minutes. 10 minutes is all you need in order for you to see some changes in your fitness journey. So get on that elliptical, get you a hula hoop, a little bit of jump rope. Just move a little bit. You're going to see a difference and do it for yourself.”

You Can’t Outrun a Bad Diet

Colorful,Kettlebells,Row,In,A,GymShutterstock

“I had to also stop putting so much of an emphasis on my exercise as well. Here's the hard truth: What I was eating and how much I was eating had much more of a significant impact on my body, my weight loss, and my weight gain than exercise ever did. In short, you cannot outrun a bad diet. I was ignoring bad food choices because I was working out so much,” she adds.

Working Out Too Much Can Backfire

young sporty woman shoulder pain from workout in the gymShutterstock

“Now let's talk about working out so much. For me, it was bad because it limited my recovery. And when you limit recovery, you end up with more injuries, which kept me out of the gym more, which meant I was in a bad cycle of gaining weight,” she said. She was constantly “sore and tired,” which led to emotional eating. So, she “slowly creeped up in my exercise and changed the way I was eating, which led to good weight loss. This also helped me with pushing through hard plateaus. Whenever you hit those marks, but then you stop, you slow down in your weight loss. And instead of gaining weight or not losing any weight, due to lack of diet care, I was losing more.”

Stop Giving Up On Yourself

Photo of african american woman 20s wearing black tracksuit doing sports and stretching body in green parkShutterstock

She also had to stop giving up on herself. “Most of us fall short. We skip out on workouts. We're not eating the healthiest, we're not making good decisions. However, you know, we dust ourselves off and we try again.” What she “learned over time is that those pounds kept dropping off because I kept showing up. Even though I didn't always know what to do, I had to forgive myself from my past mistakes. And I also had to figure out ways to use those mistakes as learning lessons to move forward. So here are some of my quick fixes here. I had to learn that perfection has no place here. You deserve it and you are worth it. When you make a mistake or you feel like you're not making significant progress, keep going anyway. Do not give up. Change requires time and old habits, they don't go away easy. Try to reach out for some support and don't wait until next week or next year to jump back on the bandwagon. Do it right now. You can do it.”

Don’t Eliminate Food Groups. Instead Practice Moderation

Close up Chicken Parmesan and spaghetti in a plate. Low angle view. Macro shot with focus stacking.Shutterstock

She also reveals that she tried to give up on certain foods altogether, explaining that she would “get around certain foods” and had zero willpower. She tried eliminating food groups, but “I was even eliminating the things I actually enjoyed,” she says. “And what I learned is you have to have a diet that includes things you enjoy for you to sustain it for the rest of your life. So I would go around cutting out bread, sugar, pasta, everything, and I would lose weight for a little minute and I would lose it sharp. But then as soon as I would add that thing in, let it rip, and I would gain that weight back real fast. So here are my quick fixes with that: Everything in moderation. And I try to eat more of what I know is good for me. And I also try to get proportioned items that allow me to eat what I want, but within a certain controlled portion,” she says. And this also stopped my all out binges and being weak around foods that I needed more willpower around because I had more of the treat that I desired.

Don’t Overindulge on Cheat Days

“Overindulging on those cheat days had to stop for me,” she says. “What would happen is I was literally just binging out on food. And so then this would lead to me feeling bad about myself. I would be in a bad mood, which would lead to more bad eating. That made me feel even worse. So here are some of the things that I use as quick fixes. Keep in mind that for some people, especially at first, and when you're struggling with self-control, which is not a horrible thing, it takes time. Maybe it's just an excuse to binge on food instead of actually having a nice reward day. If you can have a cheat day and be reasonable with it, then you're fine. But if it leads to you just eating foods over and over that make you feel bad about yourself leading to less restraint on your eating, then this ain't for you.”

Portion Control Treats

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

She recommends portion controlling your treats. “This way you feel more good about your choice and your decision, and you also feel a bit more satisfied. So it leaves you with both feelings of not feeling bad about yourself, but also getting what you want out of the deal,” she says.

Stop Confusing Healthy with Low Calorie

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

“I had to stop confusing healthy with low calorie,” she continues, explaining that she used to buy

“healthy buzzworthy” food. “Research even shows that people who grocery shop are more likely to buy the stuff that says stuff like gluten free, organic, low fat, without even thinking about whether it really means that it's low calorie. And a lot of the stuff on these packages is a whole lie.” She claims that most of it isn’t actually low calorie. “Read the front of the package very carefully and flip it over. And look at the nutrition facts. Look at all the things from the calories to the fat, to the cholesterol, the carbohydrates, all of that. That's gonna give you a rundown of what you want inside your diet or what you're having. It's not that you're calorie counting per se, but it's good to know the ingredients that's in your food so you actually know what you're consuming.”

Read Restaurant Menus Carefully

close up of woman finger with menu choosing dishes at restaurantShutterstock

“Restaurant menus are super suspect as well. They love to put in that section that says healthy options and healthy choices. And when you look at the calorie count, sometimes it's just as high as the other food that's on the menu,” she continues. She recommends looking things up on MyFitnessPal.

Eliminate Unrealistic Expectations

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“I've had to stop it in the past with unrealistic expectations. And what I mean is, reality stars and TV and infomercials make weight loss look like a breeze. So when I actually lost my weight, I had to realize how hard, definitely hard it is. And that's why I share with y'all the struggles and the triumphs. It's not all cute peaches and cream. Sometimes you're gonna have downs. Sometimes you're gonna have ups, and sometimes you're gonna have wins and losses.”

There’s No Quick Fix

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

She also says that fads are too good to be true. “When I would try to lose the weight super quick, it would come off quick for a while, but then you can't sustain that. It's not consistent. So I had to find something to stand in to make me more stable,” she says.

Make Small Goals

“Changing my mindset was the major tweak when it comes to expectations. Instead of me expecting that I would lose 10 pounds in a week, expecting that I could lose one pound and reaching that goal helped me to be more likely to stay on track and feel good about myself because I was reaching the goals I set out to do and they weren't too hard for me. Losing one or two pounds per week, or even half a pound is something to be celebrated. It's very much healthy and realistic, and it also leads to a lifetime of watching your health,” she says.

Here Are 5 Problem Solving Methods

High Angle View Of A Human Foot On Weighing ScaleShutterstock

“I had to stop forgetting to use problem solving methods in order to stop bad habits. A lot of times we think it's easy for us to stop things and pick up new habits, but actually it's very difficult. And when it comes to weight loss, there are some specific things I try to stick with,” she says. “Number one is replacing bad habits with good habits. Two, finding your bad habit triggers. Three, managing those triggers. Four, enlisting a friend or family member to help with the positive changes. Five, making avoiding bad habits easier by removing those things out of your way and out of your life.”

Create Good Habits

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

If you change your behavior, you have more of a chance of sustainable weight loss. “Create good habits so that you can last longer. Give yourself some room,” she says toward the end of the video. “Things that you can add to your life that will be even better for you on this journey.”

Follow Her on Social Media

You can follow Dr. Nina Ellis Hervey on social media. Here is her YouTube, Instagram, and X. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Have you ever felt frustrated watching the scale creep back up after losing weight? Do you find yourself caught in an endless cycle of restricting food, then giving in to cravings, only to start all over again? You're not alone. What if the secret to lasting weight loss isn't about trying harder but trying smarter? That's what Mayra from LowCarbLove discovered on her remarkable journey. As a mother and wellness enthusiast who naturally lost over 135 pounds through low-carb and keto approaches, Mayra has maintained her weight loss for over 15 years. "Weight loss is already a difficult journey," she shares, "but I would definitely say that the most difficult part of losing weight is actually maintaining it." Read on to discover the game-changing mistakes she fixed that could finally help you break free from yo-yo dieting and achieve lasting weight loss success.


Stop Over-Restricting Your Foods

"When you restrict down to tiny portions, that's not sustainable," Mayra warns in her post. She explains that drastically cutting calories might work temporarily, but it's a recipe for failure. Your body needs proper nutrition to function, and according to Mayra, trying to survive on 1,000-1,200 calories usually leads to binge eating and metabolic slowdown. "Our bodies are super smart," she explains, "and when you lower your calorie intake down to let's say a thousand calories, your body is going to adapt very quickly." This adaptation often leads to what many call a "messed up metabolism."

Focus on Health Instead of Dieting

"There is so much more to us than our weight and looks and the size of our jeans," Mayra emphasizes. She suggests shifting from a diet mentality to a health mentality. "We just live in a society that really glorifies being skinny. It puts these unrealistic beauty standards that that's what beautiful is, which is obviously the farthest from the truth." Rather than obsessing over reaching an unrealistic number on the scale, focus on nourishing your body.

Build Strong Habits Before Adding Treats

While Mayra believes in enjoying life, she cautions against introducing cheat meals too early in your weight loss journey. "If you have a cheat meal too soon, you haven't developed those core habits, that really strong foundation yet," she explains. This can create a weekly cycle that undermines progress: "Hey, I did good all week. Woo, it's the weekend. Let's go see what we find."

Break Free from Scale Obsession

"Our body weight fluctuates so much throughout the day," Mayra shares from experience. She admits to previously having an unhealthy relationship with the scale: "That number on the scale would either make my whole day or ruin it. It was really that serious." Instead, she recommends weighing yourself once a week at the same time and focusing more on how your clothes fit and how you feel.

Plan Ahead for Success

"If I am not prepared, if I don't have the foods in my refrigerator that I need to eat, I'm going to eat whatever," Mayra admits. She emphasizes the importance of keeping healthy snacks, proteins, and even homemade desserts ready. "Find the things that are healthy that you actually enjoy eating, and then just make sure you always have them on hand," she advises.

RELATED:Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Create a Sustainable Lifestyle

"Don't diet it, make it a lifestyle change - it's a hundred percent true," Mayra emphasizes. She shares her own evolution from strict keto to a more sustainable low-carb approach: "I was doing keto at one point. It was sustainable for me, but it wasn't sustainable for life because I love to eat certain foods once in a while."

Set Realistic Goals for Long-Term Success

According to Mayo Clinic, setting achievable goals is crucial for sustainable weight loss. They recommend aiming to lose 1 to 2 pounds per week, which requires burning 500 to 750 calories more than you consume daily. Starting with a goal of losing 5% of your current weight can significantly improve your health and reduce the risk of conditions like heart disease and type 2 diabetes.

Make Healthy Food Choices a Priority

The Mayo Clinic underlines the importance of enjoying nutritious foods while losing weight. They recommend eating at least four servings of vegetables and three servings of fruits daily, choosing whole grains over refined ones, and incorporating healthy fats in moderation. "Focus on eating fresh foods. They have more nutrition than processed foods," the experts advise.

RELATED:8 Diet Tips to Lose Weight, According to Coach

Stay Active for Lasting Results

While Mayra's story shows the importance of proper nutrition, the Mayo Clinic confirms that regular physical activity is crucial for maintaining weight loss long-term. They recommend working up to at least 30 minutes of aerobic exercise most days of the week, combined with strength training exercises at least twice weekly. Simple changes like taking stairs instead of elevators or parking farther from entrances can also help increase daily movement.

Embrace the Journey with Patience

Lasting weight loss isn't about quick fixes: "It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life," says MayoClinic. This professional advice aligns perfectly with Mayra's experience of maintaining her weight loss for over 15 years through sustainable lifestyle changes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Kayla Cox of Six Miles to Supper (@SixMilestoSupper) is a YouTuber who shares her weight loss journey on social media to help others achieve the same success by learning how to “lose weight sustainably and keep it off for good.” In a recent viral video, she revealed that some of the things she believed were keeping her from achieving her weight loss goals. “Back when I was obese, I was unhappy about it, and I wanted to change, but there were some lies that I believed that were keeping me stuck,” she says in the clip. In today's video, I'm going to take you through each one of them and show you the truth of the matter.”


Lie 1: You Need a “Major Overhaul”

“Lie number one, you need a major overhaul,” she says in her post. “You know, when you're in a place where you do feel like there's a lot of weight to lose, it can feel overwhelming. It can feel like there's going to be so many changes I have to make that I don't even know where to start.” However, she maintains all you have to do is just make “some small habit changes that you stick with consistently over time.”

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Small Habits, Big Changes

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“A lot of people put the weight on really gradually, and in the same way, the weight can kind of just come on gradually because of these tiny little habits. The same thing is true in the reverse. It's really just about getting into little good habits that you implement over time, and that can lead to major change,” she says.

Lie 2: You Need to Find a “Miracle Drug”

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

“Lie number two, you just need to find that miracle drug that will melt the pounds away,” she continues. “This is something that I really wanted to be true for a very long time. I wanted the pill. I wanted it to be easy. I wanted it just to be like, I, give me the shot, give me the pill, and just let me be thin.”

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Instead, Try Walking and Fasting

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

“I realized through this process that those types of things, first of all, they're not worth it,” she says. Not only are they expensive, but “they don't even work,” she says. She adds that by fasting and walking, “the weight loss part is actually free” because “you'll be buying fewer groceries and you're just walking around, and that means that you never have to worry about what's going to happen if I ever have to go off this drug,” she says. “You can just go about your life, lose the weight naturally, and then never have to worry about those things.”

Lie 3: You Have to Exercise to Lose Weight

dumbbell squat woman workout exercise at gymShutterstock

“Lie number three, you have to exercise in order to lose weight,” she says. “The thing about exercise is it's great. It helps you get in a positive mental headspace, and that is very helpful when it comes to weight loss. But it can also make weight loss harder. If you're working out really hard, your appetite is going to increase, and if your appetite increases, it's going to be harder to be in a deficit. Uh, so it's kind of a double-edged sword.”

Walking Is the Perfect “Compromise”

Young sexy couple is running along the promenade. they are doing their sport workout in the beautiful sundown along the beach. colorful dress, trees, water, mountains and a amazing blue sky.Shutterstock

“I personally found that walking was a great kind of compromise because it didn't increase my appetite, but it kept me moving, and because it kept me moving and everything, I was just more positive and optimistic, which is really important when it comes to just being able to stick to your plan,” she says. “But ultimately, weight loss simply comes down to eating less food than your body burns. And so if you do that, it does not matter. Even if you exercise, not at all, you're going to lose weight. So don't let that be a thing that's holding you back.”

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Lie 4: You Are Too Old to Lose Weight

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Lie number four, you're too old to lose weight,” she says, revealing that when she was 29, she thought she was too old to lose weight. “I was looking at the scale. I saw that I was obese, and I thought, ‘But the thing is, I'm too old now. I've waited till I'm almost 30. And now it's going to be impossible,’” she says, citing that people told her that at 30, your metabolism “tanks.”

You Can Lose Weight at Any Age

Senior woman with gray hair holding weight machine to balance weight loss screaming proud, celebrating victory and success very excited with raised armsShutterstock

“What I have learned is that first of all, you can absolutely lose weight at 29, but by just talking to people on this channel and then in the comments section and people emailing me, I've heard of people much older than me, losing weight successfully and keeping it off,” she says. “People even in their seventies have emailed me to let me know that it works for them. You're never too old, and it's never too late. You just have to start.”

Lie 5. You Have to Change What You Are Eating

Butter,Lettuce,Salad,Green,Leaves,Over,Wooden,BackgroundShutterstock

“Number five, the one that I think is the most pernicious and pervasive of all the lies out there, is you have to change what you're eating if you wanna lose weight,” she says. “I especially hate this one because I think it holds so many people back from losing weight because they think, ‘Oh, well, if I wanna lose weight, that means that I can't have chocolate cake anymore.’ Or I have to totally just eat the foods I hate and not the foods I love.”

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Instead, Focus on Eating the Right Amount of Food

Woman eating saladShutterstock

“The truth is, it all comes down to just eating the right amount of food,” she explains. “If you wanna eat really rich high-calorie foods and that's just what you like and that's what you want in your life, guess what? You can still lose weight. You just have to eat less of that food. You have to be in a caloric deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Have you ever felt like you've tried every diet under the sun only to return to where you started? Carla Piera FitzGerald knows that feeling all too well. As a weight loss warrior and educator on her YouTube channel Half of Carla, she's been through the ups and downs of countless diets. But everything changed when she discovered her five non-negotiables for sustainable weight loss. In just 14 months, Carla managed to lose an astounding 180 pounds – over half her original body weight. Here's how she did it, along with expert insights from registered dietitian Annette Snyder.


The Journey Begins

Carla's weight loss journey wasn't just about shedding pounds; it was a complete life transformation. "By showing up for myself, I transformed my entire life, overhauled my mental health, changed careers, changed my entire outlook on life, and lost over half my body weight," she shares in her video.

Her story is one of perseverance and self-discovery. "From as early as I can remember, I battled with my weight. I lived with disordered eating habits from the tender age of 5, wrestling with issues like bulimia, binge eating disorder, food addiction, depression, and anxiety," Carla reveals in her video. Here are her 5 non-negotiables:

1. Daily Walking

For Carla, walking became a cornerstone of her weight loss strategy. "Walking was the only exercise that I did in order to lose weight," she explains in her video. "I walked every single day of my weight loss bar. I think about three or four days because I was sick, genuinely sick every other day."

Annette Snyder, MS, RD, CSOWM, adds: "Regular physical activity, such as daily walking, can significantly boost weight loss efforts. It not only burns calories but also improves overall health and well-being."

2. Calorie Counting

Carla found that calorie counting was crucial for her success. "As part of the Body Sims program, you count calories. There is no sin counting, there are no points, there are no net carbohydrates, or anything else. The important thing that you're counting is your calories, and the calories that you are given are a limit, not a target," she explains in her video.

Snyder comments: "While calorie counting can be effective, it's important to focus on nutrient-dense foods rather than just numbers. This ensures you're getting proper nutrition while managing your intake."

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

3. Meal Planning

"A non-negotiable for me was meal planning," Carla states in her video. "It helped with food wastage. The second is that it helped with decision fatigue."

Snyder agrees: "Meal planning can be a game-changer for weight loss. It helps you stay on track with your nutrition goals and reduces the likelihood of impulsive, less healthy food choices."

4. Working on Mental Health

Carla emphasizes the importance of mental health in her journey. "My body and my obesity was the physical manifestation of my poor mental health and my poor relationship with myself and my shame," she reveals.

Snyder adds: "The psychological aspect of weight loss is often underestimated. Addressing mental health issues and developing a healthy relationship with food is crucial for long-term success."

RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

5. Focusing on Habits, Not Willpower

"I had to find a way to work on those habits that got me to being overweight," Carla explains in her video. "I had to dismantle them and imprint and place new habits into my life."

Snyder concurs: "Sustainable weight loss is about creating lasting lifestyle changes, not short-term diets.

Building healthy habits is key to maintaining weight loss in the long run."

The Importance of Realistic Expectations

Carla's approach emphasizes the importance of patience and realistic expectations. Snyder adds valuable insight here: "0.5-2 lb loss/wk is a realistic expectation for those implementing healthy habits to see weight loss. A person can really only lose 1-1.5% of body fat per week, so if someone is losing about that percentage, it may very likely be just water weight or potentially muscle mass."

RELATED:Woman Tried the Stairmaster Every Day for 30 Minutes for 14 Days, Here’s What She Didn’t See Coming

How to Lose Weight Safely

Carla's journey demonstrates that sustainable weight loss is possible with the right mindset and strategies. By focusing on these five non-negotiables – daily walking, calorie counting, meal planning, mental health, and habit formation – she was able to achieve remarkable results.

Snyder concludes with an important reminder: "Whatever your goals are, may they serve you on the inside, too. And remember, regardless of what your body shape and size is at any point in your journey, you are a worthy human who deserves kindness."

Carla's story serves as an inspiration to anyone struggling with their weight. By adopting these non-negotiables and approaching weight loss with patience and self-compassion, you too can achieve your health and fitness goals. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Aliza Olive, MD 2025 glp1enhanced
Copyright glp1enhanced/Instagram
Evidence-Based

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

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

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

Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Whole Foods

Local market fresh vegetable, garden produce, clean eating and dieting concept

Shutterstock

Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

Shutterstock

Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

Shutterstock

Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Wake Up

Cheerful woman is waking up, bed, bedroom, sleep, sleeping,

Shutterstock

She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

healthy beautiful young woman holding glass of water, drinking, morning, sunrise, sunset

Shutterstock

She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

Happy Romantic Middle Aged Couple Enjoying Beautiful Sunset Walk on the Beach. Travel Vacation Retirement Lifestyle Concept

Shutterstock

And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

Fitness woman celebrating fitness workout success and motivation towards the sea and sunset.

Shutterstock

The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
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.

Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

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

Protein intake becomes critical

Whole baked chicken with mushrooms and potatoes close-up in a baking dish on a table. horizontal top view from above

Shutterstock

When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainer​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)Shutterstock

The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

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

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

Mounjaro tirzepatide GLP-1 GIP receptor agonist, injection injectable type 2 diabetes, off label weight loss, PBS restrictions Australia, drug medication shortage​What Exactly Is Tirzepatide?Shutterstock

For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

RELATED:20 Possible Ozempic Side Effects

How to access discounted medications

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,Does​ How Much Lysine You Need DailyShutterstock

Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

Shutterstock

These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The bottom line on GLP success

lifestyle concept - beautiful happy woman enjoying summer outdoors, success, celebrate

Shutterstock

Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Kait Malthaner healthcoachkait
Copyright healthcoachkait/Instagram/Shutterstock
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.

Finding truly carb-free foods can feel like searching for a needle in a haystack. Kait Malthaner, a certified health and nutrition coach specialising in blood sugar control and insulin resistance (aka Health Coach Kait), cuts through the confusion as a certified health and nutrition coach specializing in blood sugar control and insulin resistance. Kait is offering genuine guidance without the misleading information that plagues many nutrition resources. Discover her list of zero-carb and low-carb foods that will transform your keto or low-carb lifestyle today.

Beef

As Kait explains in her video, "All types of meat contain zero carbohydrates." Beef tops the list as an excellent protein source with absolutely no carbs. According to Mayo Clinic, beef provides essential nutrients like iron, zinc, and vitamin B12, crucial for energy production and immune function. Kait warns to "watch out for anything that has been pre-marinated or comes with any sauce. These are usually filled with sugar and will not be zero carb." Choose grass-fed options when possible for higher omega-3 content and better fatty acid profiles.

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

Chicken

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Chicken makes Kait's list of meats that "contain zero carbohydrates." This versatile protein source is not only carb-free but also lower in saturated fat than red meat. The Harvard T.H. Chan School of Public Health notes that chicken provides essential amino acids needed for muscle repair and growth. From roasting to grilling to air-frying, chicken adapts to countless preparation methods while keeping your carb count at zero, making it a staple for any low-carb meal plan.

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,Pan​9. PorkShutterstock

Pork is another meat that Kait confirms "contain(s) zero carbohydrates." This versatile protein provides thiamine (vitamin B1) at levels higher than most other foods, according to the National Institutes of Health. Pork tenderloin is particularly lean, while fattier cuts like bacon can add flavor to low-carb meals. However, Kait cautions, "with bacon, more often than not, there is added sugar as a preservative. Now if there is less than one gram, that's not really worth fussing over, but some brands will have more added, so make sure to check your labels."

Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,​10. TurkeyShutterstock

Turkey joins Kait's lineup of meats that "contain zero carbohydrates." Beyond being carb-free, turkey is notably high in protein while being lower in fat than many other meats. The Cleveland Clinic highlights turkey as an excellent source of selenium, a mineral that supports thyroid function and acts as an antioxidant in the body. Both white and dark meat contain zero carbs, though dark meat offers more iron and zinc, making turkey a nutritionally valuable addition to your zero-carb food arsenal.

Lamb

Organic Grilled Lamb Chops with Garlic and Lime​12. LambShutterstock

Kait includes lamb on her list of meats that "contain zero carbohydrates." This flavorful red meat not only provides protein but also delivers a significant amount of conjugated linoleic acid (CLA), which may have anti-inflammatory properties according to research published by the National Institutes of Health. Lamb also contains taurine, an amino acid that supports cardiovascular health and neurological function. For optimal nutritional value, select grass-fed lamb when possible, as it typically contains higher levels of beneficial omega-3 fatty acids.

Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison makes Kait's list as one of the meats that "contain zero carbohydrates." This leaner alternative to beef provides protein with less fat and fewer calories. According to the USDA, bison meat contains higher levels of certain nutrients compared to conventional beef, including more iron and some B vitamins. This game meat offers a rich, slightly sweet flavor while keeping your carb count at absolute zero, making it an excellent choice for those looking to diversify their protein sources on a ketogenic diet.

Duck

Peking Duck

Shutterstock

Duck appears on Kait's list of meats that "contain zero carbohydrates." This poultry option is richer in flavor than chicken while remaining completely carb-free. The Cleveland Clinic notes that duck provides more iron than chicken or turkey, supporting healthy oxygen transport throughout the body. Though higher in fat than some poultry options, this makes duck particularly suitable for keto diets where healthy fats are encouraged. The skin can be rendered to create duck fat, which Kait also lists as a zero-carb cooking fat.

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

Salmon

Frying pan with two salmon steaks and herbs, Shallow dof.

Shutterstock

Moving to seafood, Kait confirms that "Salmon, sardines, mackerel, tuna, shrimp, crab, lobster, cod, trout, bass, anchovies, and herring...all contain zero carbohydrates." Salmon stands out for its exceptional omega-3 fatty acid content. Harvard Medical School emphasizes that these fatty acids support heart health by reducing inflammation and lowering triglycerides. Wild-caught salmon also provides vitamin D, a nutrient many Americans lack. This flavorful fish delivers protein and healthy fats without adding a single carb to your daily count.

Sardines

Freshly grilled sardines on a silver plate fish​7. SardinesShutterstock

Kait includes sardines in her list of seafood that "all contain zero carbohydrates." These small fish pack a nutritional punch far beyond their size. The Harvard T.H. Chan School of Public Health notes that sardines are one of the best sources of calcium when consumed with bones, providing more than dairy products without the carbs. They're also rich in vitamin B12, which supports nervous system function and energy production. As a sustainable seafood choice that requires no refrigeration when canned, sardines offer convenience and nutrition without carbs.

Mackerel

Mackerels served on silver plate with lemon, fish

Shutterstock

Mackerel makes Kait's list of seafood options that "all contain zero carbohydrates." This fatty fish provides one of the highest concentrations of omega-3 fatty acids available, according to the National Institutes of Health. Mackerel also delivers vitamin D, B12, and selenium – all crucial nutrients that many people don't get enough of. The American Heart Association recommends fatty fish like mackerel for heart health, making it a smart choice for those following both heart-healthy and ketogenic dietary patterns.

Tuna

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a table​Tuna and Salmon: Protein-Rich Fish OptionsShutterstock

Kait lists tuna among the seafood options that "all contain zero carbohydrates." This widely available fish provides lean protein with virtually no fat, making it one of the most protein-dense foods you can eat. According to Mayo Clinic, tuna provides significant amounts of selenium and vitamin D. Canned varieties offer convenience and long shelf life, while fresh tuna steaks provide a meaty texture perfect for grilling. Either way, tuna delivers substantial nutrition while keeping your carb count at zero.

Shrimp

Whole fresh peeled cooked prawns in bowl

Shutterstock

Shrimp appears on Kait's list of seafood that "all contain zero carbohydrates." These versatile shellfish are not only carb-free but also extremely low in fat while providing high-quality protein. The Cleveland Clinic highlights that shrimp contain astaxanthin, a carotenoid with antioxidant properties that may support brain and nervous system health. Though once controversial for their cholesterol content, research published in the Journal of the American College of Nutrition suggests that shrimp consumption doesn't negatively impact heart disease risk factors.

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

American Cheese

Slices of tasty processed cheese on white marble background

Shutterstock

Kait notes that "Most cheeses are only going to have trace amounts of carbohydrates with less than one gram total carbs per serve," and includes American cheese in her zero-carb list. While processed, American cheese still provides calcium and protein without significant carbs. The National Dairy Council explains that the meltability of American cheese comes from its emulsifiers, making it perfect for keto-friendly burgers or omelets. For the most nutritional value, look for varieties with the shortest ingredient lists and minimal additives.

Blue Cheese

Blue cheese

Shutterstock

Blue cheese appears on Kait's list of zero-carb cheeses. This distinctive, boldly flavored cheese offers more than just zero carbs – it also provides beneficial compounds from its unique mold cultures. Research published in the Journal of Agricultural and Food Chemistry found that blue cheese contains compounds that may have anti-inflammatory properties. The strong flavor means a little goes a long way, helping you add richness to salads, steaks, or vegetable dishes without adding carbs to your daily count.

Parmesan

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

Parmesan makes Kait's list of zero-carb cheeses. This hard, aged cheese provides significant protein along with calcium and phosphorus, which work together to support bone health. According to Harvard Health, aged cheeses like parmesan contain minimal lactose, making them suitable for those with lactose sensitivity. Parmesan's concentrated flavor means small amounts can enhance dishes without adding carbs, and its long shelf life makes it a practical staple for low-carb kitchens.

Feta

Fresh Greek Feta Cheese. Healthy ingredient for cooking salad. Chopped Goat feta cheese with herbs.

Shutterstock

Feta appears on Kait's list of zero-carb cheeses. This tangy Greek cheese provides beneficial probiotics due to its fermentation process, according to research published in the Journal of Dairy Science. Feta contains less fat than many other cheeses while providing calcium, phosphorus, and protein. Made traditionally from sheep's milk or a combination of sheep and goat milk, feta offers distinctive flavor for zero carbs, making it an excellent addition to salads, egg dishes, and more on a ketogenic diet.

Cheddar

British cheeses collection, Scottish coloured and English matured cheddar cheeses close up

Shutterstock

Cheddar is included in Kait's zero-carb cheese list. This versatile cheese provides substantial amounts of vitamin K2, which plays an important role in bone and cardiovascular health, according to research published in the Journal of Nutrition. The aging process of cheddar reduces its lactose content to negligible levels, making it both zero-carb and more digestible for those with mild lactose intolerance. From mild to extra-sharp varieties, cheddar offers flavor options while maintaining its zero-carb status.

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

Chicken Eggs

Fresh chicken eggs​7. EggsShutterstock

Kait includes "Chicken eggs, duck eggs, fish eggs, also known as roe" in her list of zero-carb animal products. Chicken eggs provide complete protein containing all essential amino acids in the ideal ratios for human nutrition. According to the Harvard T.H. Chan School of Public Health, eggs also provide choline, a nutrient crucial for brain health and often lacking in the average diet. With less than 1g of carbohydrate per egg, they're practically carb-free while offering versatility in cooking methods from boiling to frying to baking.

Duck Eggs

duck eggs neatly arranged in an egg box or tray to be processed into salted eggsShutterstock

Duck eggs appear on Kait's list of zero-carb animal products. Larger than chicken eggs, duck eggs provide more protein, fat, and nutrients per egg. According to USDA data, duck eggs contain more omega-3 fatty acids than chicken eggs. Their higher fat content and extra-large, rich yolks make them particularly valuable for baking on a keto diet, where they can provide stability and richness without the need for carb-heavy ingredients. The minimal carb content makes them suitable for even the strictest low-carb approaches.

Fish Eggs (Roe)

Red Caviar in a spoon, fish roe in a glass jar. Close-up of salmon fish roe caviar on served table.Shutterstock

Kait includes "fish eggs, also known as roe" on her zero-carb animal products list. This delicacy isn't just luxurious – it's also nutritionally dense. According to the National Institutes of Health, fish roe provides exceptional amounts of omega-3 fatty acids and vitamin D. It also contains unique phospholipids that support brain health. Whether enjoying caviar, salmon roe, or tobiko, you're getting substantial nutrition with virtually no carbohydrates, making fish eggs a nutrient-dense option for special occasions on a ketogenic diet.

Beef Bone Broth

Homemade Organic Beef Bone Broth in a Bowl

Shutterstock

Kait lists "beef bone broth, chicken bone broth, fish bone broth" among zero-carb animal products. Beef bone broth provides collagen, which breaks down into gelatin during the cooking process. According to Harvard Health, collagen proteins may support joint health and gut integrity. The nutrients extracted during the long simmering process include minerals like calcium, magnesium, and phosphorus in forms easily absorbed by the body. With no carbs and a satisfying umami flavor, beef bone broth makes an excellent base for low-carb soups or a warming beverage.

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

Chicken Bone Broth

Bone,Broth,Chicken,diet,food5. Broth (chicken or vegetable): 15 caloriesShutterstock

Chicken bone broth appears on Kait's list of zero-carb animal products. This traditional food provides glycine, an amino acid that supports detoxification pathways and may improve sleep quality, according to research published in the journal Nutrients. The Cleveland Clinic notes that the gentle simmering of bones extracts minerals in forms that are easily absorbed by the body. Chicken bone broth offers lighter flavor than beef varieties while maintaining zero carbohydrates, making it versatile for cooking or sipping throughout your keto journey.

Butter

Butter​Real ButterShutterstock

Kait lists "Butter, ghee, beef tallow, coconut oil, avocado oil, olive oil, MCT oil, flaxseed oil, cod liver oil, palm oil, duck fat, chicken fat, and bacon grease" as zero-carb fats and oils. Butter contains butyrate, a short-chain fatty acid that may support gut health, according to research published in the World Journal of Gastroenterology. The Cleveland Clinic notes that butter also provides fat-soluble vitamins A, D, E, and K2, particularly when sourced from grass-fed cows. With no carbohydrates, butter adds richness and flavor to vegetables and proteins on a ketogenic diet.

Ghee

Pure OR Desi Ghee also known as clarified liquid butter. Selective focus

Shutterstock

Ghee makes Kait's list of zero-carb fats and oils. This clarified butter has had milk solids removed, making it virtually lactose-free and suitable for many who can't tolerate regular dairy. According to Ayurvedic tradition and supported by research in the Journal of Clinical and Diagnostic Research, ghee may support digestion and absorption of fat-soluble nutrients. With a higher smoke point than butter, ghee works well for high-heat cooking while maintaining zero carbohydrates, making it a versatile fat source for ketogenic cooking.

Beef Tallow

Creamy Homemade beef tallow glass , close-up

Shutterstock

Beef tallow appears on Kait's list of zero-carb fats and oils. This traditional cooking fat provides a stable option for high-heat cooking due to its high smoke point and predominance of saturated fats, which resist oxidation. Research from the USDA indicates that tallow from grass-fed cattle contains conjugated linoleic acid (CLA), which may have anti-inflammatory properties. With absolutely no carbohydrates and a neutral flavor that won't overpower your food, beef tallow makes an excellent choice for frying or roasting on a ketogenic diet.

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.​MCT OilShutterstock

Coconut oil is included in Kait's zero-carb fats and oils list. This tropical oil contains medium-chain triglycerides (MCTs) that are metabolized differently than longer-chain fats. According to the Harvard T.H. Chan School of Public Health, MCTs go directly to the liver where they can be converted to ketones, potentially supporting ketosis. The mild coconut flavor works well in both sweet and savory dishes, while the complete absence of carbohydrates makes it suitable for even the strictest ketogenic approach.

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

Avocado Oil

fresh avokado, green avocado and oil in bottle

Shutterstock

Avocado oil appears on Kait's list of zero-carb fats and oils. This heart-healthy oil is high in monounsaturated fats, particularly oleic acid, which research published in the American Journal of Clinical Nutrition suggests may help reduce inflammation. With one of the highest smoke points of any cooking oil (about 520°F), avocado oil is ideal for high-heat cooking methods. Mayo Clinic notes that it also provides vitamin E, an antioxidant that supports skin and immune health. With zero carbs, it's perfect for ketogenic cooking.

Mayonnaise

Close-up of mayonnaise on a spoon on a bright table.​SaucesShutterstock

Kait explains that "sauces will vary greatly depending on the brand. Most generic brands have added sugar and other ingredients you want to stay away from, but if you can find the following sauces with no added sugar from brands such as Primal Kitchen and Undivided Food Co., they will probably be less than one gram total carbs per serve." She includes mayonnaise on this list. Made primarily from eggs and oil, traditional mayonnaise contains minimal carbohydrates. Look for versions made with healthy oils like avocado oil rather than inflammatory seed oils for optimal nutrition on a ketogenic diet.

Sour Cream

Sour cream is stirred with a spoon in a bowl on a wooden background. Close up. High angle view.

Shutterstock

Sour cream appears on Kait's list of potentially zero-carb sauces. This fermented dairy product provides probiotics that support gut health, according to research published in the Journal of Dairy Science. While commercial varieties may contain stabilizers that add trace carbs, most sour cream contains less than 1g carbohydrate per serving, making it practically zero-carb. The Cleveland Clinic notes that fermented dairy products like sour cream may be easier to digest than fresh dairy for those with mild lactose sensitivity, making it a versatile condiment for your low-carb lifestyle.

Bok Choy

Fresh Bok Choy or Pak Choi(Chinese cabbage) in bamboo basket on wooden background, Organic vegetables​Leafy Greens (Bok Choy, Kale)Shutterstock

Kait explains, "It is impossible for any vegetable, or fruit for that matter, to truly be zero carb. However, the following vegetables have less than one gram total carbs per serve." She includes bok choy on this list. This Asian vegetable provides substantial vitamin K, which supports bone health and proper blood clotting, according to the National Institutes of Health. Bok choy also offers antioxidant compounds while keeping carbs minimal, making it an excellent addition to stir-fries or as a side dish on a ketogenic diet.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Arugula appears on Kait's list of vegetables with "less than one gram total carbs per serve." This peppery green provides nitrates that may support cardiovascular health by improving blood flow, according to research published in the Journal of Nutrition. Harvard Health highlights arugula as an excellent source of vitamin K and folate. With its distinctive flavor and minimal carbohydrate impact, arugula makes salads more interesting without compromising ketosis, making it a smart choice for adding variety to your low-carb meal plan.


RELATED:20 Superfoods for People Over 50

Iceberg Lettuce

Chopped iceberg lettuce -ingridient for cooking Studio Photo4. Lettuce (Iceberg): 14 caloriesShutterstock

Iceberg lettuce makes Kait's list of vegetables with "less than one gram total carbs per serve." While often dismissed as nutritionally empty, iceberg lettuce actually provides hydration, fiber, and small amounts of vitamins A and K, according to the USDA. Its high water content (96%) and crisp texture make it perfect for lettuce wraps as bread alternatives on a ketogenic diet. With virtually no carbohydrate impact, iceberg lettuce offers volume and crunch to meals without affecting blood sugar or ketosis.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

When discussing vegetables with slightly higher but still low carb counts, Kait includes "Asparagus, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, green bell pepper, mushrooms, and zucchini" as having under five grams of total carbohydrates. Asparagus provides inulin, a prebiotic fiber that supports gut health, according to research published in the British Journal of Nutrition. The Cleveland Clinic notes that asparagus also contains asparagine, a compound that acts as a natural diuretic, potentially helping reduce water retention. With low carb impact, asparagus makes an elegant side dish for keto meals.

Olives

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.​Healthy FatsShutterstock

In the fruit category, Kait lists "Olives and coconut flakes" as containing less than five grams of total carbohydrates. These savory fruits provide heart-healthy monounsaturated fats, primarily oleic acid. According to research published in the journal Nutrients, olives contain polyphenols that may have anti-inflammatory and antioxidant effects. Mayo Clinic highlights that the Mediterranean diet, which features olives prominently, is associated with heart health benefits. With minimal carbs and maximum flavor, olives make perfect keto-friendly snacks or recipe ingredients.

Macadamia Nuts

macadamia nuts peeledin bowl on wooden table background.

Shutterstock

Kait lists "Macadamia nuts, almonds, Brazil nuts, hazelnuts, hemp seeds, walnuts, sesame seeds, pecans, peanuts, chia seeds" among nuts and seeds with less than five grams of total carbs. Macadamias have the highest fat content of any nut, with over 75% coming from monounsaturated fats. According to the Journal of Nutrition, their favorable omega-3 to omega-6 ratio may support cardiovascular health. With only about 4 grams of carbs per ounce and substantial manganese content, macadamias offer luxurious texture and flavor for keto snacking or recipes.

Almonds

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

Almonds appear on Kait's list of nuts with less than five grams of total carbs. These versatile nuts provide vitamin E, magnesium, and fiber while keeping carbs relatively low. According to research published in the Journal of the American Heart Association, regular almond consumption may help improve cholesterol profiles. Harvard Health notes that almonds provide L-arginine, an amino acid that supports healthy blood vessel function. With approximately 3g net carbs per ounce, almonds offer nutrition and versatility while fitting into ketogenic macronutrient targets.

Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

When discussing dairy beyond zero-carb options, Kait mentions "Cottage cheese, ricotta, and heavy cream" as having slightly higher carbs but still suitable for low-carb diets. Cottage cheese provides casein protein, which digests slowly and may support muscle maintenance during overnight fasting, according to research in the British Journal of Nutrition. The Cleveland Clinic highlights cottage cheese as a good source of selenium, which supports thyroid function. With approximately 3-4g carbs per half-cup, cottage cheese can fit into even strict ketogenic diets when portioned appropriately. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.