Heather's Hard Learned Tips on How to Lose Weight (Part 1)
Ketosis & caloric restriction together are a powerful team for effective weight loss. But you have to do BOTH.
Ketosis is a metabolic state that requires the restriction of carbs. It's not magic but it can be a highly effective tool at achieving weight loss and recovering from obesity. It works in part by controlling the chemical that regulates fat accumulation -- insulin. Control your insulin and you control your body weight. Being in ketosis also helps lower hunger, cravings, and anxiety -- which often derail any diet.
Any food plan will achieve weight loss if you eat below the calories required to maintain your body and activity level. Some people do not want to track calories or keep a food diary, and I totally get that. But please keep in mind that for your weight loss to be effective, you have to eat a caloric deficit.
Through trial and error, here's what has worked for me:
Heather's essential tips for weight loss:
1) Eat no more than 7 carbs a meal and no more than 20 a day (gross carbs count everything).
2) Don't eat when you are not hungry (even if it's a mealtime).
3) Stop snacking and eat 2-3 times a day only but only when hungry (see #2). This includes impulse food -- food you pop in your mouth to improve your mood, or share a bit of what someone else is having. Stop this because it will derail you. Plan everything.
3) Stop snacking and eat 2-3 times a day only but only when hungry (see #2). This includes impulse food -- food you pop in your mouth to improve your mood, or share a bit of what someone else is having. Stop this because it will derail you. Plan everything.
4) Avoid alcohol and diet sodas, artificial sweeteners until you figure out how much you can handle.
5) Avoid inflammatory oils (and things made with them) and cook with butter, olive, or coconut oil only. Inflammatory oils are canola, corn, peanut, soybean etc. Some packaged food products are made with industrial oils and I recommend you eat those in moderation to achieve health goals. These oils won't kick you out of ketosis, but they aren't the healthiest option.
6) Consider supplementing electrolytes and magnesium to reduce the chance of fatigue and leg cramps. (I take pills for this called sport salts).
7) Repeat daily.
I'll add some advanced hacks to part 2, but will stop here to keep the getting started advice concise and to the point. Eat under 20g of carbs a day and you'll get into ketosis. You'll probably stop being so hungry and naturally lose weight. Focus on eating protein and vegetables grown above ground. Get used to reading nutritional labels and Googling food information. 20g of carbs is your ceiling. Don't eat any more than that and give it 30 days and see how you feel.
But you have to be "one with keto." It is a marriage and you cannot cheat. This is a metabolic state and if you cheat, you will get the keto flu (fatigue, leg cramps) and feel terrible and probably not lose weight.
For reading and added information, please read Why We Get Fat and What to Do About it by Gary Taubes. It's a quick 1-day read with a food plan and diet by Dr. Eric Westman.
Best of luck to everyone out there working on improving their body weight and health. You can make a sweet life for yourself! Why not you? -- you deserve it.
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