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The Simple Best Exercise to Lose Weight, by Fitness Trainer

Here are the many reasons you should take a walk, says one expert.

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.

alexxandra_fitt1
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.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.


You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

More For You

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.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.


You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

alexxandra_fitt3alexx.fitt/TikTok

You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

woman walking towards unknown placesShutterstock

Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

Abstract image of people in motion with blurred backgroundShutterstock

According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

Active woman using smartwatchShutterstock

Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Woman trying dress in looking in mirror cheerful and happy.
Shutterstock
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Looking to lose weight fast? Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her many viral videos she shares tips on how to lose weight and get into the best shape of your life. In one of them, she revealed a few ways to lose weight fast – in both sustainable and unsustainable ways. “If you want to lose weight fast for a special occasion, here's exactly what you need to do,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her approach.


Intermittent Fast and Cut Out Fast Food

@project.s.lifestyle

How to lose weight FAST for a special occassion #weightlosscoach #weightlossforwomen #weightlosstips

The first thing you need to do? “Cut out all fast food and limit your eating window from 12:00 PM to 6:00 PM and only have two meals within that time frame,” she says.

Related: Blogilates Creator Cassey Ho Reveals Abs in “Fairytale” Running Shorts

Run a Mile a Day and Do 10 Minutes of Ab Work Daily

Female going for a early morning run.Shutterstock

Next up, exercise. According to Soraya you need to “run a mile a day and do 10 minutes of abs right before bed.”

Weigh Yourself Daily

Low Section Of Woman Standing On Weight ScaleShutterstock

Finally, “number three, weigh yourself every single day in the morning to keep track of your daily progress,” Soraya says.

If You Do That, You Will Lose Weight, But Likely Gain It Back

Soraya_project_s_lifestyle2project.s.lifestyle/TikTok

“Now, if you do this, you will lose weight fast, but you know what else? At some point you're going to get overwhelmed, exhausted, have overwhelming cravings, go right back to old habits and regain the weight, if not even more weight,” she continues. “On top of that, it'll worsen your relationship with food and create a really toxic relationship with the scale. So forget all that,” she says.

Calorie Deficit with Foods You Enjoy

Healthy diet plan for weight loss, daily ready meal menu. Woman using meal tracker app on phone while weighing lunch box cooked in advance on kitchen scale. Balanced portion with dish. Pre-cookingShutterstock

“If you want to lose weight and actually keep it off for good, here's what you need to do,” she continues, offering a few healthier weight loss methods. “Number one, eat in a healthy deficit and include foods that you actually enjoy,” she says.

Work Out Three to Four Times a Week

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

“Number two, get three to four workouts in per week,” Soraya says, adding that you need to strength train.

Walk 30 Minutes a Day

Woman walking cross country and trail in autumn forestShutterstock

“Number three, walk 30 minutes every day,” she concludes.

Related: I Got My Best Body After 50 and Here’s How You Can, Too

RDN Says: Thumbs Up

tara_collingwooddietdivatara/Instagram

Collingwood says that Soraya’s advice “is very practical and not extreme,” and overall, gives it a thumbs up. “Incorporating walking, exercise, strength training, etc. along with reducing calories makes perfect sense,” she says. However, “there is no need to do abs right before bed…any time of the day will work.” She also likes that she is encouraging eating foods you enjoy. “She isn’t really giving major guidelines around portions or frequency, so some people might have a hard time with knowing exactly how much they can eat and still lose weight. She is encouraging only a 6 hour eating window which is pretty strict. I tend to recommend at least an 8 hour window and more like a 10-12 hour window of fasting each day.”

💪🔥Body Booster: The less restrictive a weight loss diet you commit to, the more likely you are to stick to it.

Athletic woman in stylish sportswear doing lunges exercises at home in bedroom.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean.


So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.

Squats

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Goblet, Back, Front, etc….

Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.

RELATED: 14 Proven Ways to Get Back in Shape

Deadlifts

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Trap bar, Kettlebell, Barbell, Dumbbell, etc…

Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.

Sprinting

Young muscular man in gym doing exercise. Showing his muscles.Shutterstock

Repeat sprints to be exact.

Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.

Step Ups/Stairs/Hills

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Overcoming vertical distance.

When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.

RELATED: 13 Secrets for Building Powerful Legs

Kettlebell Swings

Kettlebell,Training,Gym,weights,training,exercise,Shutterstock

Single Arm, Double, Russian, American, etc…

These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.

7 More Effective Fat-Torching Exercises

Side view of man and woman doing exercises with rowing machine at gym.Shutterstock

Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.

  1. Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
  2. Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
  3. Push-ups. The upper body squat.
  4. Pull-ups. The upper body deadlift.
  5. VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
  6. Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
  7. Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.

What I Mean by "Torching Fat"

Dillan_Fossdillanfoss/Instagram

The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.

Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will.

Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training.

You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.

I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.

Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body.

Related: 11 Proven Ways to Make Your Diet Stick for Good

Final Word From the Trainer

Dillan Foss, ATCDillan Foss, ATC

With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

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.

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.


Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 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.

Struggling with stubborn fat despite your best efforts? You're not alone. Dr. Mike Diamonds, a medical professional and natural bodybuilder, understands this challenge firsthand. He's discovered that shedding fat isn't just about diet and exercise—it's about making scientifically-backed adjustments to your lifestyle. Dr. Mike's journey from an overweight kid to a fitness influencer with over a million YouTube subscribers proves that anyone can transform their body and life with the right knowledge.


We've also included insights from Nikolai Puchlov, Head Coach and Founder of Pro Kettlebell, whose expertise in functional fitness complements Dr. Mike's methods. Ready to take control of your body and boost your confidence? Read on to discover simple yet effective rules for killing body fat fast.

Master Intermittent Fasting for Effortless Calorie Control

Dr. Mike underlines the power of intermittent fasting as a cornerstone of fat loss. In his post, he explains, "Your stomach is like a balloon. Intermittent fasting naturally limits how much that balloon can inflate." Start with a 12-hour fasting window, gradually increasing to 16:8 (16 hours fasting, 8 hours eating) as you progress. For faster results, experienced fasters can push to 18:6 or even 24-hour fasts. Dr. Mike advises, "As you implement fasting, your body sends hunger signals called ghrelin. But as time passes, you don't respond to the ghrelin signal, and you actually start not feeling hungry anymore." He adds, "The amazing benefits of intermittent fasting is, number one, your gut is so much healthier because you're not consistently putting food down. So it decreases your gut inflammation."

Puchlov adds: "Intermittent fasting can be a powerful tool for fat loss, but it's crucial to approach it gradually. Start with a 12-hour fast and slowly increase the fasting window as your body adapts. This method helps regulate insulin levels, which is key for fat burning."

Prioritize Protein for Satiety and Muscle Preservation

Aim for 50 grams of protein with each meal. Dr. Mike shares a simple mnemonic: "Two scoops of whey protein, six ounces of cooked chicken breast, eight ounces of steak, or ten ounces of fish will give you 50 grams of protein." This high-protein approach keeps you feeling full, boosts metabolism and preserves muscle mass during fat loss. Dr. Mike explains, "Out of all the macros you'll eat, protein has the highest satiety effect. It will make you feel the fullest for longer. That's why you've never heard someone say, 'Hey, I got fat off eating chicken breasts and steak.'" For faster results, Dr. Mike suggests replacing most carbs with non-starchy vegetables, keeping insulin levels low for enhanced fat burning.

Puchlov emphasizes: "Adequate protein intake is not just about muscle preservation. It also plays a crucial role in hormone regulation and metabolic function. For optimal results, I recommend spreading your protein intake evenly throughout your eating window."

Walk Your Way to Fat Loss

Simple yet effective, walking is a powerful fat-burning tool. Dr. Mike reveals, "For the average male and female, you burn roughly between 400 to 500 calories daily if you walk 10,000 steps." This translates to about a pound of fat loss per week. For quicker results, aim for 15,000 to 20,000 steps daily.

Dr. Mike says, "Walking will tap into your time in your day. But if you can be smart, like walking during your workout or cleaning your apartment, you'll be blown away by how much fat tissue comes off." He emphasizes, "Fat loss is the nice byproduct, but when you walk, it's better for blood flow to your brain. You have more ideas, better mental clarity."

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

Incorporate High-Intensity Interval Training (HIIT)

Puchlov suggests: "While walking is excellent for fat loss, incorporating HIIT can accelerate results. Kettlebell swings, for instance, are a fantastic full-body exercise that can burn fat and build muscle simultaneously. Just 15-20 minutes of high-intensity kettlebell work can be as effective as an hour of steady-state cardio."

Challenge Yourself with Resistance Training

Maintain and build muscle through consistent, challenging resistance training. Dr. Mike advises, "You need to train in a manner that is uncomfortable. When I train, I'm going there to unlock a new version of myself." He elaborates, "I make sure that the weight scares me a little bit, but I know I can handle it because I can maintain my form." Aim for 3-6 sessions per week, focusing on proper form while pushing your limits. This approach not only preserves muscle during fat loss but also increases your resting metabolism.

Dr. Mike points out, "Research has shown that one pound of muscle will burn about six calories at rest compared to the fat that only burns two calories." Puchlov says: "Resistance training is crucial for long-term fat loss success. It not only preserves muscle mass but also increases your resting metabolic rate. I recommend incorporating compound movements like squats, deadlifts, and overhead presses for maximum efficiency."

Prioritize Sleep for Hormonal Balance and Fat Loss

Quality sleep is crucial for fat loss. Dr. Mike states, "When you sleep less, there's less testosterone. When you sleep more, you have more testosterone—the main muscle-building hormone." He uses an analogy to drive this point home: "Your body's a Ferrari... if there's no oil in that car, the chances it makes it down the road is very slim." He recommends the "10, 3, 2, 1" rule: No caffeine 10 hours before bed, no food 3 hours before, no liquids 2 hours before, and no blue light 1 hour before bed.

Dr. Mike says, "On the days they slept the most, they always saw the greatest amount of fat loss." He concludes, "If you are in terrible shape, your life is in shambles and you're overweight, just forget everything else. Just focus on sleeping. I promise you, you will make better decisions and the weight will come off."

Focus on How You Feel, Not Just How You Look

Shift your focus from appearance to overall well-being. Start tracking your mood and energy levels alongside your physical progress. Puchlov notes: "Mental health is a crucial component of any successful fat loss journey. When you feel good, you're more likely to stick to your plan and make healthier choices overall."

Celebrate Non-Scale Victories

Don't fixate on the scale. Celebrate improvements in skin clarity, energy levels, and overall fitness. Puchlov suggests: "Keep a journal of your non-scale victories. This can be incredibly motivating when the numbers on the scale aren't moving as quickly as you'd like."

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

Develop a Healthy Relationship with Food

Practice mindful eating. Slow down, savor each bite, and really taste your food. Puchlov advises: "Mindful eating can help reduce overall calorie intake naturally. It also helps you develop a healthier relationship with food, which is crucial for long-term success."

Find Enjoyable Forms of Exercise

Discover workouts that feel like play rather than a chore. Puchlov recommends: "Experiment with different forms of exercise until you find something you genuinely enjoy. Kettlebell training, for instance, can be both challenging and fun, providing a full-body workout that doesn't feel monotonous."

Exercise Outdoors When Possible

Take your workouts outside when you can. Puchlov notes: "Outdoor exercise not only provides variety but also has additional mental health benefits. The change of scenery and fresh air can make your workouts more enjoyable and effective."

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Consider Morning Workouts

Try exercising in the morning. Puchlov explains: "Morning workouts can kickstart your metabolism for the day. They also ensure that you get your exercise in before other commitments can interfere."

Schedule Your Workouts

Treat your workouts like important appointments. Puchlov advises: "Scheduling your workouts in advance increases accountability. It's harder to skip a workout when it's a set part of your daily routine."

Continuously Make Small Changes

Avoid plateaus by regularly adjusting your routine. Puchlov suggests: "Small, consistent changes keep your body adapting and prevent boredom. This could be as simple as changing the order of your exercises or trying a new workout style every few weeks."

RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

Track Your Progress

Keep a record of your journey. Puchlov recommends: "Track not just your weight, but also your measurements, strength gains, and how you feel. This comprehensive approach gives you a clearer picture of your progress and can be incredibly motivating." As Dr. Mike says, "Your chances of success are only determined by you taking action and implementing everything I mentioned." Start today, and watch your body and life transform! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Dr Jennifer McCann The GYN MD
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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.

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

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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

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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.

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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

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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
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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.

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

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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.

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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

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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

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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.

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American Cheese

Slices of tasty processed cheese on white marble background

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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

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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.

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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

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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.

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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

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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.

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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

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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

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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

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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

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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.

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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.

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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.

Inza its_inzaa
Copyright its_inzaa/TikTok/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.

Inza@its_inzaa lost 50 pounds, transforming her physique and her health. Detailing her weight loss journey online, Inza combined exercise and a healthy diet to slowly but steadily lose the fat. Inza does not restrict entire food groups—instead, she allows herself room for indulgences. Here’s what she eats in a day to maintain her weight loss and continue to improve her health and wellness.

Omelet For Breakfast

Inza has an omelet with tomatoes, green peppers, and onions for breakfast. “Packed with protein, eggs also provide a good dose of many vitamins,” says the Cleveland Clinic. “Including vitamin A for eye health, vitamin B12 for both nerve and blood cell health, vitamin E as an antioxidant, folate and lutein.”

Tea To Start the Day

Inza has tea (chai) with her omelet. “Drinking black tea without added sweeteners can decrease blood glucose and improve your body’s ability to manage sugar,” according to UCLA Health. “Research also shows that black tea improves blood sugar levels immediately following meals in normal and pre-diabetic adults.”

Rice and Lentils

Inza enjoys rice mixed with high-fiber lentils for lunch. “Fiber plays an important role in regulating our bowels and protecting the immune system,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “Foods that are high in fiber, like lentils, help us stay healthy and active.”

Protein Shake

Inza helps fuel her workouts with protein shakes. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Chicken and Rice

Dinner is usually chicken skewers and rice. “In terms of health, if you have type 2 diabetes, prediabetes, or other blood-sugar concerns, you’d want to choose brown rice,” registered dietitian Maggie Morgan tells Novant Health. “But, if you need to follow a low-fiber diet, white rice would be a better option.”

Yogurt With Meals

Inza usually has some yogurt on the side with her meals. “Nutrition-wise, yogurt is probably one of the best ways to take in your dairy,” William Lendway, dietitian, chef, and assistant professor at Johnson & Wales University, tells AARP. “It’s an easy source of protein and vitamin D because of its fortification and calcium.”

Gulab Jamun

Inza has a single gulab jamun for dessert and factors it into her food portions for the day. “The Dietary Guidelines for Americans recommend that less than 10% of calories you eat or drink every day come from added sugar,” says the Mayo Clinic. “Eating or drinking too many foods with sugar can also cause you to take in more calories than you need each day.”

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