How to Lose Weight

 

Do you have trouble losing weight? Or would you like to lose it faster? Here are the 17 best tips for you.

For some people losing all of their excess weight is easier said than done. But there are many common errors people make. Correcting them can restart or speed up your weight loss.

Based on a decade of experience treating obese patients, reading studies, going to obesity conferences and discussing this topic with the world’s biggest experts, here’s my best advice for maximizing your weight loss.

Start at the top of the list (most important) and go down as far as you need. Perhaps you only need the first piece of advice?

How to Lose Weight

  1. Choose a low carb diet
  2. Eat when hungry
  3. Eat real food
  4. Measure your progress wisely
  5. Be patient
  6. Women: Avoid fruit
  7. Men: Avoid beer
  8. Avoid artificial sweeteners
  9. Review any medications
  10. Stress less, sleep more
  11. Eat less dairy products and nuts
  12. Supplement vitamins and minerals
  13. Exercise smart
  14. Achieve optimal ketosis
  15. Get your hormones checked
  16. coming soon
  17. coming soon

 

1. Choose a Low Carb Diet

If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there have been an infinite number of weight loss diets based on eating less carbs. What’s new is that at least 17 modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.

Obviously it’s still possible to lose weight on any diet – just eat less calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later a normal person gives up and eats, hence the prevalence of “yo-yo dieting”.

The main advantage of low carb diets is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, avoiding it may decrease your appetite to an adequate level. If your body wants to eat a suitable number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.

A 2012 study also showed that people on a low carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually doing it.

Bottom line: A low carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smart way to lose weight and that it improves important health markers.

How to do it: LCHF for beginners

Inspiration: Weight loss stories on low carb

 

2. Eat When Hungry

Don’t be hungry. The most common mistake when starting a low carb diet: Reducing carb intake while still being afraid of fat. The problem is that carbs and fat are the body’s two main energy sources. It needs at least one.

Low carb AND low fat = starvation

Avoiding both carbs and fat results in hunger, cravings and fatigue. Sooner or later people can’t stand it and give up. The solution is to eat more natural fat until you feel satisfied. For example:

  • Butter
  • Full-fat cream
  • Olive oil
  • Meat (including the fat)
  • Fatty fish
  • Bacon
  • Eggs
  • Coconut oil, etc.

Always eat enough, so that you feel satisfied, especially in the beginning of the weight-loss process. Doing this on a low carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. You’ll become a fat burning machine. You’ll lose excess weight without hunger.

Do you still fear saturated fat? Don’t. The fear of saturated fat is based on obsolete theories that have been proven incorrect by modern science. Butter is fine food. However, feel free to eat mostly unsaturated fat (e.g. olive oil, avocado, fatty fish) if you prefer. This could be called a Mediterranean low carb diet and works great too.

Eating when hungry also implies something else: If you’re not hungry you probably don’t need to eat yet. When on a LCHF diet you can trust your feelings of hunger and satiety again. Feel free to eat the number of times per day that works best for you.

Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you’d benefit from adding fat to your meals, to increase satiety). Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when you’re hungry.

 

3. Eat Real Food

Another common mistake when eating a low carb diet is getting fooled by the creative marketing of special “low carb” products. Remember:  An effective low carb diet for weight loss should be based on real food, like this:

Real food is what humans have been eating for thousands or (even better) millions of years, e.g. meat, fish, vegetables, eggs, butter, olive oil, nuts etc.

If you want to lose weight you’d better avoid special “low carb” products that are full of carbs. This should be obvious but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low carb diet, as long as you buy their brand. They’re full of it. Don’t be fooled.

Here are three examples of what to avoid:

  1. Atkins’ Fairy Tale Cookies
  2. Julian Bakery’s High Carb Low Carb Bread
  3. The Dreamfields Pasta Fraud

These three companies are not unique. There are thousands of similar companies trying to trick you into buying their “low carb” junk food, full of starch, sugar alcohols, flour, sweeteners and strange additives. Two simple rules to avoid this junk:

  • Don’t eat “low carb” versions of high carb stuff, like cookies, bars, chocolate, bread, pasta or ice cream – unless you are SURE of the ingredients (perhaps by making it yourself).
  • Avoid products with the words “net carbs” on them. That’s usually just a way to fool you.

Focus on eating good quality, minimally processed real food. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short).

 

4. Measure Your Progress Wisely

Tracking successful weight loss is sometimes trickier than you think. Focusing only on weight and standing on the scale every day might be misleading, cause unnecessary anxiety and undermine your motivation for no good reason.

The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.

Losing fat and gaining muscles is great progress, but you may miss it if you only measure your weight. Thus it’s smart to also track the disappearance of your belly fat, by measuring your waist circumference.

Here’s how to do it:

  1. Put the measuring tape around your middle, like in the picture above, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side).
  2. Exhale and relax (don’t suck in your stomach).
  3. Make sure the measuring tape is snug, without compressing your skin.
  4. Measure

Compare your result to these recommendations:

I recommend aiming for “excellent” but it’s not always realistic. Young people can usually achieve it, but for some middle-aged or older women it may be a major victory to get all the way to “decent”.

Measuring progress

I suggest measuring your waist circumference and weight before starting and then perhaps once a week or once a month. Write the results down so that you can track your progress. If you want you can measure more areas: around the buttocks, the chest, the arms, legs, etc.

Note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and stomach contents: Don’t worry about short term changes, instead follow the long-term trend.

If you can, try to check other important health markers when starting out, like these:

  • Blood pressure
  • Blood sugar (fasting blood glucose and/or HbA1c)
  • Cholesterol profile (including HDL, triglycerides)

These markers are almost universally improved on a low carb diet, even before major weight loss. Re-checking these health markers after a few months can be great for your motivation as they’ll usually show that you’re not just losing weight, you’re gaining health too.

PS: Don’t have a measuring tape at home? Try these options:

  • Use any piece of string. Wrap the string around your waist and clip off the extra on day one. This string could magically appear to become longer and longer every week you wrap it around your waist. 
  • Comparing how an old pair of jeans fit is also a decent option.

 

5. Be Patient

It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself rarely works well long-term, that’s just the recipe for “yo-yo dieting”. To succeed you need something that works long term.

What to aim for

It’s common to lose 2-6 pounds (1-3 kg) within the first week on a strict low carb diet, and then on average about one pound (0.5 kg) per week as long as you have a lot of weight remaining to loseThis translates into about 50 pounds (25 kilos) per year.

Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).

Young males sometimes lose weight quicker than this, perhaps twice as fast. Post-menopausal women may lose it at a slightly slower pace. People eating a very strict low carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose you could start out much faster.

As you get closer to your ideal weight the loss slows, until you stabilize at a weight that your body feels is right. Hardly anyone gets underweight on a low carb diet – as long as they eat when hungry.

Examples: Weight loss stories.

Initial stalls

Are you coming off a period of semi-starvation (calorie counting)? Focus on your waist circumference and health markers (see advice #4) at first as it sometimes takes several weeks before weight loss is apparent.

Weight loss plateaus

Expect weight loss plateaus: Days or weeks where nothing seems to happen on the scale. Everybody gets them. Stay calm. Keep doing what you’re doing and eventually things will start happening again (if not, check the other 16 tips).

How to lose weight forever

Losing a lot of weight long-term and keeping it off forever won’t happen unless you change your habits forever. If you lose weight and then return to living exactly the way did when you gained weight, don’t be surprised when the excess weight returns. It will.

Maintaining weight loss requires long-term change and patience. If this doesn’t seem possible for you, then you’re perhaps more interested in one of these magical diet scams.

Forget quick fixes: If you lose some weight every month, eventually you’ll get rid of all your excess weight. That’s inevitable progress. That’s what you want.

PS: Long-term change is only hard in the beginning, especially during the first couple of weeks. It’s like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it comes naturally.

How to lose weight faster

Keep reading these tips!

 

6. Women: Avoid Eating Fruit

This is a tip that goes for men as well, of course, but eating fruit is a more common obstacle for women trying to lose weight.

This advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right?

Five servings of fruit per day is equivalent to the amount of sugar in 16 ounces of soda (500 ml). Contrary to what many people believe the sugar is more or less identical (about 50% glucose, 50% fructose).

Sugar from fruit can shut down fat burning. This can increase your hunger and slow your weight loss. For best results avoid fruit – or enjoy it occasionally as a treat.

Bottom line: Fruit is candy from nature.

 

7. Men: Avoid Drinking Beer

This applies to women too, but men drink more beer on average. Beer contains rapidly digested carbs that shut down fat burning. That’s why beer is sometimes referred to as “liquid bread”. There’s a good reason for the term “beer belly.”

Here are smarter alcoholic options for losing weight:

  • Wine (red or dry white)
  • Dry champagne
  • Pure spirits like whiskey, cognac, vodka (avoid sweetened cocktails – try vodka, soda, lime instead)

These drinks hardly contain any sugar/carbohydrates so they’re better than beer. However, large amounts of alcohol might slow weight loss somewhat, so moderation is still a good idea.

 

8. Avoid Artificial Sweeteners

Many people replace sugar with artificial sweeteners in the belief that this will reduce their calorie intake and cause weight loss. It sounds plausible. Several studies, however, have failed to show any positive effect on weight loss by consuming artificial sweeteners instead of plain sugar.

Instead, according to scientific studies, artificial sweeteners can increase appetite and maintain cravings for sweet food.

This could be because the body increases insulin secretion in anticipation that the sugar will appear in the blood. When this doesn’t happen, blood sugar drops and hunger increases. Whether this chain of events regularly take place is somewhat unclear. Something odd happened when I tested Pepsi Max though, and there are well-designed studies showing increased insulin when using artificial sweeteners.

Furthermore, artificial sweeteners can maintain an addiction to sweets and lead to snack cravings. And the long term effects of consuming artificial sweeteners are unknown.

By the way, Stevia is marketed as a natural alternative to artificial sweeteners. That’s marketing talk. There is nothing natural about a processed super-sweet white powder like Stevia.

If you’re having trouble losing weight I suggest that you completely avoid sweeteners. As a bonus you’ll soon start to enjoy the natural sweetness of real food, once you’re no longer adapted to the overpowering artificial sweetness of junk food and “diet” sodas.

 

9. Review Any Medications

Many prescription drugs can stall your weight loss. Discuss any change in treatment with your doctor. Here are the worst three:

  • Insulin injections, especially at higher doses,are probably the worst obstacle for weight loss. There are three ways to reduce your need for insulin:
    A. Eat less carbs, which makes it a easier to lose weight. The less carbs you eat the less insulin you need. Remember to lower your doses if you can.
    B. If this isn’t enough, treatment with Metformin tablets (at a dose of 2 grams – 3 grams/day) can decrease the need for insulin (at least for type 2 diabetics).
    C. If this is not enough to get off insulin (again, for type 2 diabetics) you could try newer promising drugs like Victoza or Byetta. These reduce the need for insulin and cause weight loss.
  • Other diabetes medications. Insulin-releasing tablets (e.g. sulphonylureas) often lead to weight gain. These include: Minodiab, Euglucon, Daonil, and Glibenclamide. Tablets like Avandia, Actos, Starlix and NovoNorm also encourage weight gain. But not Metformin. The newer drugs Victoza and Byetta (injectable) often lead to weight loss, but possible long-term side effects are still unknown. More on diabetes
  • Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately cortisone is often an essential medicine for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need.Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.

These other medications can also cause problems:

  • Neuroleptics/antipsychotic drugs, can often encourage weight gain. Especially newer drugs like Zyprexa (Olanzapine).
  • Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often leads to weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly. More on depression
  • Some contraceptives often contribute to slight weight gain, especially those that contain only progesterone and no estrogen, for example the mini-pill, the contraceptive injection, or a contraceptive implant. More on fertility
  • Blood pressure medicine, in the form of beta blockers can cause weight gain. These drugs include: Seloken, Metoprolol and Atenolol. More on high blood pressure
  • Epilepsy drugs may cause weight gain (e.g. Carbamazepine and Valproate).
  • Allergy medicines called antihistamines can cause weight gain, especially at high doses. Cortisone is even worse (see above). More on allergies
  • Antibiotics can possibly lead to a temporary weight gain by disturbing the gut microbiota and increasing the amount of energy we absorb from food. This is still speculative for humans but it’s another reason not to use antibiotics unless you truly need it.

 

10. Stress less, sleep more

sleep2

Have you ever wished for more hours of sleep, and a less stressful life in general? Most people have – and that can be bad news for their weight.

Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.

You should also make an effort to get enough good sleep, preferably every night. Strive to wake up refreshed of your own accord, independently of the alarm clock. If you’re the kind of person who always gets brutally woken up by the alarm ringing, you might never be giving your body adequate rest.

One way to combat this is to go to bed early enough for your body to wake up autonomously before the alarm clock goes off. Letting yourself get a good night’s sleep is another way of reducing stress hormone levels.

Sleep deprivation, on the other hand, comes hand in hand with sugar cravings. It also has an adverse effect on self-discipline and makes it painfully easy to give in to temptation (it’s no coincidence that induced sleep deprivation is a common interrogation technique). Similarly, sleep deprivation weakens your resolve to work out.

Sleep issues?

Do you have trouble sleeping even if there’s ample time for it? Here are five tips from an expert:

sleep

  1. Stick to a certain bedtime every evening. In the long term, this will help the body prepare for sleep at that time.
  2. No coffee after 2 pm. Just don’t – and remember that it takes time for caffeine to leave the body.
  3. Limit your alcohol intake three hours before bedtime. While booze might make you woozy, it worsens the quality of sleep.
  4. Limit exercise in the four hours before bedtime. Physical activity can perk you up and make it difficult to get to sleep for several hours afterwards.
  5. Get 15 minutes of sunlight every day. This is good for your circadian rhythm (your “body clock”).

Finally, make sure that your bedroom is dark enough, and stays at a pleasant temperature. Sleep well!

Difficult, but worthwhile

Many may find the above guidelines difficult to follow, perhaps because of a lack of time (or the equivalent – small children!). But stressing less and sleeping more doesn’t just feel good. It can also play a part in helping you get thinner.

 

11. Eat less dairy products and nuts

snacks

Can one eat as much as one likes, and still lose weight? Yes, it tends to work just fine with a low-carbohydrate diet, as appetite regulation happens effortlessly.

However, despite the fact that a low-carbohydrate diet generally makes it easy to eat just enough, there are foods classified as low carb which become a problem in larger quantities. If you find yourself having a hard time losing weight on a low carb diet, you could try to be more careful with:

  • Dairy products (yoghurt, cream, cheese)
  • Nuts

Dairy products all contain a varying amount of lactose (the milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and different yoghurts, but be careful with full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.

Exempt from all these dairy product warnings is butter, which is almost pure fat. Butter may be consumed liberally as desired.

Nuts, which are the second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight. For someone following a strict LCHF diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.

So, for those of you having trouble losing weight: use nuts sparingly. When in a situation where nuts are an absolute must, know that the most harmless ones carb-wise are macadamia nuts (usually around 5% carbs), or Brazil nuts (around 3%).

 

12. Supplement vitamins and minerals

Multivitamin

Your body needs a certain amount of essential vitamins and minerals to function properly. What happens when you don’t get enough of them? What happens when you eat too little food, or when the food you eat isn’t sufficiently nutritious? Perhaps our bodies catch on and reply by increasing hunger levels. After all – if we eat more, we increase the chances of consuming enough of whatever nutrient we are lacking.

On the other hand, reliable access to vitamins and minerals could perhaps mean decreased hunger levels and decreased cravings, thereby promoting weight loss.

The above is, of course, speculation. But now there are well-performed studies which suggest it might not be far from the truth.

Vitamin D

A lack of vitamin D is probably the most common deficiency in northern countries such as Canada, or most of the US. Three recent studies indicate that, when compared to a placebo, a vitamin D supplement can decrease your fat weight or waist measurement [1 2 3].

In one of the studies, 77 overweight or obese women received either a supplement of 1000 units of vitamin D, or a placebo, every day for 3 months. Those who took the vitamin D supplement decreased their body fat by 2,7 kg (6 pounds) – significantly more than the placebo group, who hardly decreased their fat weight at all.

Multivitamins

A study from 2010 involved around a hundred women with weight issues, separating them into three groups. One group received a daily multivitamin supplement, the other a daily calcium supplement, and the last group only a placebo. The study carried on for half a year.

Unsurprisingly, the results showed that nothing had happened to the weight of the women receiving calcium or the placebo. However, the group which took the multivitamin lost more weight – about 3 kg more – and improved their health markers. Among other things, their basal metabolic rate (the rate at which the body burns calories when at rest) increased.

Furthermore, another earlier study found that subjects decreased hunger levels by taking multivitamin supplements during starvation diets, compared to a placebo.

Conclusion

Nutrient-dense, good food is certainly the foundation of weight loss. But an adequate amount of vitamin D can be difficult to ingest via food. In the case of a lack of sun (such as during the darker months of autumn and winter), it’s wise to supplement for multiple health reasons – and perhaps even for your weight.

If you’re overweight and not entirely sure that your diet provides enough nutrients, it may be worthwhile to take a multivitamin pill. Unfortunately, they still contain only minimal doses of vitamin D, so you need both for the full effect.

 

13. Exercise smart

confused

Do you wonder why this weight-loss tip doesn’t show up until number 13 on the list? It’s because few things are so overrated for weight loss as exercise is.

Have you ever watched “The Biggest Loser”? The participants take leave from their jobs (and family) for months. They are allowed only small portions of food, and work out as though it was their full-time job – 40 hours a week, sometimes more. This method is clearly unsustainable for your average person in the long run.

Just taking the stairs instead of the elevator, or getting off the bus one stop earlier, isn’t going to change the numbers on your bathroom scales. It’s a myth. Sorry about that. Studies show that if you just start exercising, you’re going to need at least one hour of tough workouts every single day to noticeably lose weight.

Basically, the effect of exercise on our weight is vastly overrated. That’s why it’s only number 13 on this list. There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water (so-called “sports drinks”) or be on medications which force you to train for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the ground level windows of your house.

Exercise cannot compensate for other issues in your life. Those must be addressed first.

The good news

If, on the other hand, you’ve already taken care of steps 1-12, you should have a rested and recharged body which is already happily burning fat. In this case, increased activity will accelerate your weight loss, and act as an nice bonus. You’ll be burning even more fat from the very first step.

For example, you could take long walks (golf), cycle, dance, or play any sport you’re happy and comfortable with.

Exercise also burns the body’s glycogen stores, which are essentially carbohydrate. This means that after a workout, you can eat a little more carbs than you otherwise can permit yourself, without negative effects on insulin or fat storage. Also, don’t forget that the non-weight-related health effects of exercise are quite impressive.

Hormonal effects

For even more impressive effects on body composition: aim for exercise forms which elicit a positive hormonal response. This means lifting really heavy things (strength training), or interval training. Such exercise increases body levels of the sex hormone testosterone (primarily in men) as well as growth hormone. Not only do greater levels of these hormones increase your muscle mass, but they also decrease your visceral fat (belly fat) in the long term.

As a final bonus, exercise can both make you feel and look better.

What kind of activity suits you?

 

14. Achieve optimal ketosis

Warning: Not recommended for type 1 diabetics, see below.

confused

We’ve now arrived at tip number 14. If you’re still having trouble losing weight, despite following the 13 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.

So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.

How do you know you’re getting the maximum hormonal impact from your low-carb diet? You do that by achieving what’s known as “optimal ketosis”. 

Ketosis

Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver.

To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.

Measuring ketones

Today, there are reasonably-priced gadgets available for measuring ketone levels at home. One needle prick of the finger, and in just a few seconds you’ll know your blood ketone level.

Blood ketones are best measured on a fasted stomach in the morning (before breakfast, that is). Here are a few pointers on how to interpret the result:

  • Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning.
  • Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal.
  • Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss.
  • Values of over 3 mmol/L aren’t neccessary. That is, they will achieve neither better nor worse results than being at the 1.5-3 level. Higher values can also sometimes mean that you’re not getting enough food. For type 1 diabetics, it can be caused by a severe lack of insulin, see below.

Ketones in urine

Ketone levels can also be measured in a more old-fashioned way, with urine test sticks (sold prescription-free in pharmacies or on Amazon). Ketone sticks give less reliable results for several reasons, and the above recommendations can’t be straightforwardly applied to them. They are, however, much cheaper.

My personal experience

Feel free to read my accounts of a two-month personal trial:

  1. Experiment: Optimal ketosis for weight loss and increased performance
  2. Four weeks of strict LCHF and ketone monitoring
  3. Final report: Two months of strict LCHF and ketone monitoring

Although I was quite happy with my weight before these trials, they resulted in a further loss of 4.5kgs (10 pounds) and 7cm (3 inches) around my waist – without additional exercise or even the slightest resemblance of hunger.

How to achieve optimal ketosis

Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. They may be at around only 0.2 or 0.5 – quite far off from the sweet spot! Why?

The trick here is not only to avoid all obvious sourced of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will converted into glucose in the body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.

The secret to getting around this is usually to eat your fill with more fat. For example, if you have a bigger helping of herb butter to your steak, you might not feel like having a second steak, and instead feel satisfied after the first one.

A popular trick people use to ingest more fat is “fat coffee” (sometimes called “Magic Bullet Coffee” or MBC). It involves adding one tablespoon of butter and one tablespoon of coconut oil to your (morning) coffee, and requires a food blender for the right texture.

More fat in your food will fill you up more. This will ensure you eat less protein, and even less carbohydrate. Your insulin will drop and, hopefully, you’ll be able to reach optimal ketosis. And that’s when many a stubborn weight plateau is overcome.

If it doesn’t work

Being in optimal ketosis for a prolonged period of time (say, a month) will ensure that you experience the maximal hormonal effect from eating a low-carb diet. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next three tips in this series might help you.

Try it

Order a ketone meter online and start measuring. There are a few different models, take a look at this one and this one.

More

Watch my video interview with the American doctor Peter Attia, on a strictly ketogenic low-carb diet: Very Low Carb Performance

A word of warning

If you have type 1 diabetes, you should not follow the above advice on optimal ketosis – it may be risky. If you have ketones in your blood at all, you must be sure that your blood sugar levels are normal. If they are, you’re in normal ketosis – just like the ketosis of healthy people who stick to a strict low carb diet.

High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to inject more insulin; if you’re at all unsure of what to do, contact a medical professional. Coveting really high blood ketones for weight control is not worth the risk for type 1 diabetics.

 

15. Get Your Hormones Checked

Hormones

So you’ve followed the previous tips, implemented major lifestyle changes and established that neither medication nor vitamin deficiency is an issue. You’ve even tried being in optimal ketosis for a while (ensuring low insulin levels). And you still can’t hit the normal weight mark?

If this applies to you, it’s high time to consider the possibility that hormonal imbalances are the cause of your troubles. There are three common problem areas:

  1. Thyroid hormone
  2. Sex hormones
  3. Stress hormones

Thyroid hormone

Some people, especially women, suffer decreased metabolism as a result of thyroid hormone deficiency – hypothyroidism. Common symptoms are:

  • Fatigue
  • Cold intolerance
  • Constipation
  • Dry skin
  • Weight gain

In these cases, weight gain resulting from decreased metabolism usually do not exceed fifteen pounds.

Your doctor can easily arrange for you to take a blood test to measure the concentration of thyroid stimulating hormone (TSH). If the test comes back and everything looks good, your thyroid gland is probably fine. For a more exact diagnosis, you can ask them to measure the actual levels of thyroid hormone in the blood (T3 and T4).

Two ways to avoid becoming deficient in thyroid hormone:

  1. Make sure you consume enough iodine, which is a building block of thyroid hormone. Good sources are fish, shellfish and iodised salt (or sea salt).
  2. Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.

Some people feel better supplementing the already active T3 (sometimes prepared from pig thyroid glands), as it can give a stronger effect than the T4 hormone, but its effect is often harder to control. Swedish healthcare rarely prescribes or offers such T3 treatment, as it often lacks advantages and may pose a risk when doses are high for an extended period of time.

“Hypothyroidism Type 2″

Some alternative health coaches will diagnose you with the condition “hypothyroidism type 2″ if you’re experiencing symptoms of fatigue etc., despite normal blood levels of thyroid hormones, and will recommend supplementation anyway. Be skeptical of this. You’ll likely end up trying to mask other health issues (i.e. the real causes of your symptoms) by slathering your system with overdoses of thyroid hormone.

Of course, some people will certainly feel more lively and alert (at least in the short term) running on an overdose of thyroid hormone. On the other hand, many people feel more lively and energetic when using amphetamine, too. That doesn’t mean their fatigue was caused by a lack of amphetamine!

Sex hormones

Sex hormones also affect your weight:

Women: Women can suffer from the endocrine disorder PCOS – polycystic ovarian syndrome – which elevates testosterone and insulin levels. This can mean weight gain and menstrual disorders (very common), infertility, acne and male pattern hair growth (such as facial hair). A low-carbohydrate diet is a good treatment for this. More on PCOS.

During menopause, a woman’s level of the female sex hormone estrogen drops. This often causes some weight gain, especially around the gut (so-called central obesity). Any excess weight gained after menopause will tend to be less femininely proportioned, less curvy.

Men: From middle age and onwards, men experience gradually declining levels of the male sex hormone testosterone. This leads to slight weight gain, also typically around the gut, and decreased muscle mass.

What can you do about sex hormones?

Testosterone deficiency can be at least partially treated naturally by engaging in smart exercise routines, conscious body language and supplementing vitamin D.

Of course, you can also affect testosterone levels by getting your doctor to prescribe a testosterone supplement (a blood test will confirm any deficiency). Women can use estrogen supplementation for climacteric problems.

It’s important you take into account, however, that supplementation of testosterone or estrogen for years on end, in doses that are abnormally large for your age, will increase the risk of prostate cancer (in men) and breast cancer (in women).

It may be wise to accept that you don’t (and shouldn’t!) have the body of a 20-year-old when you’re several times that age. A better option might be to try and focus on a healthy lifestyle instead, and to be as happy and grateful as you can for the body you have.

Stress hormone

The final possible culprit behind stubborn weight issues may be the stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain. The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #10), or cortisone medication (tip #9). It’s a good idea to try your utmost to do something about this.

In rare and extreme cases, you could be dealing with a specific kind of tumour that drives cortisol production. The condition is called Cushing’s syndrome. If you suspect you’re suffering from this, consult your doctor and they will run the appropriate tests.

 

16 – 17. Coming Soon

These tips will be posted soon.

While you wait, feel free to check out my best blog posts on weight loss.

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552 Comments

  1. Zepp
    Tea and coffe is brown water.. if you drink plenty you mayby need to take extra salt on your food.
  2. Zepp
    Better to take it whitout any sweteners at all.. but those two seems to be harmless.
  3. erdoke
    I believe it is a huge mistake to only consider sodium (Na) as essential. In fact there is an equilibrium of salts like alkali metals in the human body which it tries to maintain. When you check Na-K ratio in breast milk for example – and it must be close to ideal I suppose – it is between 1:3 and 1:4 in weight (1). Unless you consume salts close to the needed ratio you put an enormous stress on the Na-K pump of every single cell, this way loosing considerable energy and altering many metabolic pathways. It seems that the actual Na recommendation of 2 g daily is still too high and is compensated by higher than normal water intake recommendation. Shouldn't it be adequate Na and 3 times higher K the right recommendation? Also, there is very often Mg and Ca deficiency in the diet, especially if dairy is left out.
    The biggest problem is still consuming way too much Na.
    (1) 14. Yamawaki N, Yamada M, Kan-no T, Kojima T, Kaneko T, Yonekubo A.: Macronutrient, mineral and trace element composition of breast milk from Japanese women. J Trace Elem Med Biol. 2005; 19(2-3): 171-81. Epub 2005 Oct 24. Source Nutrition Research Institute, Meiji Dairies Corporation, 540 Naruda, Odawara, Kanagawa 250-0862, Japan.
    http://www.ncbi.nlm.nih.gov/pubmed/16325533 http://www.sciencedirect.com/science/article/pii/S0946672X05001008
    Reply: #554
  4. Zepp
    I did recomend mineral salt.. not that I belive in the salt myth.. but moste weaterns have defiencys in some comon minerals.. lika potassium, magnesium and iodine!

    http://chriskresser.com/shaking-up-the-salt-myth-healthy-salt-recomme...

    Reply: #555
  5. erdoke
    My intention was to point out that any discussion should not be merely focused on sodium, as it is rather a balance between different minerals. This way all studies investigating the effect of Na intake on longevity are flawed in a way that they don't look at the actual ratios to other salts, especially to potassium. There is a comment identical to my opinion after the article from Chris Kresser:

    "fallpinn
    OCTOBER 26, 2012 AT 9:15 AM

    This ariticle doesn’t make sense… higher sodium lowers magnesium and potassium. I believe its not about just the salt intake… its the balance of all these electrolytes. You want proof that salt raises blood pressure? Come to my house and I’ll show you. Then I’ll show you how supplementing magnesium and potassium lowers it when the cause is over load of sodium. Its all about balance."

    I mean OK, let's increase the Na recommendation to 4 g/day, but then also increase K to match it at 1:4.

    Reply: #557
  6. Deborah
    Well I was 'practising weight loss' for about 18 years before I finally did it with any long-term success - I suspect most other women reading this article have been 'practising' for a long time too. I spent years on one kind of diet or another, denying myself certain food until I finally caved - and ended up weighing the same or more a few weeks later. It wasn't until I got a system from http://dietplansreviewed.net that I finally began to understand 'dieting' didn't work - making a lifestyle change did. It wasn't that difficult either, I just ate more of the food that was good for me like lean meat, oily fish, poultry and fruit/veg, and less of the bad fats, refined sugars and baked goods. Once I did that and started a 30 minute cardio exercise routine 3-4 times a week the weight dropped off!
  7. Zepp
    I do think the articel make a lot of sens!

    Its a good sumarise of a lot of sciens and knowledge.. and whit a lot of sens too it!

    Ofcourse its not about one substance like salt.. or even sodium!

    The moste compelling is that we eat very lite salt today, compared to for only some generations.. there almoste every food was salted!

    The moste compelling thing and the moste correlations is junk food.. high in salt, sugar, nutrient defient carbs and bad fats!

    If one eat such food.. high in salt and sugar/carbs.. one get thirsty and drink sodas.. that make every thing worse!

    If one eat real food, take salt as ones taste buds like.. and have free acess to water.. one have to have bad kidneys to get to much salt!

    Its rather compelling that Japanes that eat a high salt diet do have less problems.. I dont say it is becuse of high salt.. its more about other things.. dont blame the salt!

  8. Maria
    Good morning, I would just like to say thank you to all the responses I received. The main reason I've cut out my salt intake is because I will be starting fertility treatment. It has been suggested by my doc that when I do begin - I should lower salt and sugar. Unfortunately I am headstrong character, I started in advance and I replaced salt with spices. I think there is enough salt in the mayonnaise I may consume or something else. I live on a warm and humid island, so in order not to dehydrate I constantly drink water.
    To move away from all that, I've been trying to research the amount of carbs in blackeyed peas when they are fresh (green) steamed and not dried up and cooked. Would anyone happen to know? I wish everyone good planning of meals. Have an awesome day!
  9. Zepp
    It seams to be about 20% carbs!

    http://en.wikipedia.org/wiki/Black-eyed_pea

    I still dont know way one should cut salts.. they are still essentiall.. perticaly in a warm humid invironment where one sweet a lot!

    If you cut out junkfood.. then you cut out all extra salts that nesecery.. and then you can rely on your taste buds!

    You know.. if one got a healty kidney.. there are a very good regulation of salts in our blood!

    The thing is.. they often draw extrapolited conclusions from that our body use salt to regulate blood preasure!

    It takes up salt and water comes by osmos and the volym of blood increas.. making the presure higher!

    But all this is regulated by hormones.. perticaly our Renin-angiotensin system!

    http://en.wikipedia.org/wiki/Renin-angiotensin_system

  10. Mumsies
    Here is my scenario and I could certainly use some insights, please!!

    January 2014: 51 year old female, 5'2" ,195 lbs. Type 2 diabetic 12 years, one round gestational 23 years ago. Metformin ER 2,000 mg per day. HbA1c Dec. 2, 2013 was 7.9, prescribed but did not take Victoza. In menopausal process. Believe HbA1c was elevated over my typical 6.2-6.5 previous range due to adding tons of whole grains in 2013 and stress over a sibling death in late Sept. Extremely strong familial propensity to type 2. Weight gain began in early puberty; was normal prior. Active childhood- I blame hormones squarely.

    March 2014: 175 lbs, HbA1c 6.5 without Victoza but still continuing Metformin ER 2,000 mg per day. Loss of 20 lbs easy with fantastic energy. This was after 2 months of converting to Dr. Bernstein's protocols. I started true LCHF in early May 2014 but no more weight loss just improved blood glucose readings and energy.

    Today, June 22, 2014: still 175 lbs, no change since early March, no Metformin at all since late March for a CaT scan with contrast. Fasting unmedicated sugars now in 105-120 range. Post postprandial averaging 135 at 2 hours. Previous levels averaged 125-155 fasting, 175-200+ postprandial WITH metformin ER at 2,000mg per day. I tried a 36 hour fast 2 weeks ago to try and boost things but no results.

    Current macros: averaging 1,200 calories per day (not really hungry) consisting of 5% carbs (15g), 25% protein (75g) and 70% fat (93 g).
    Fats consumed are organic coconut oil, grass fed butter and a very small amount of organic olive oil on occasion. Small amount of Splenda for morning coffee but cutting it out. No dairy except for butter and occasional cream cheese of no more than an ounce. No sweet cravings, no carb cravings, harder to get enough protein but not difficult to cut carbs or get adequate fat. Vegs are sole carb source and mostly greens including broccoli, asparagus.

    So, I am frustrated!
    In regards to the list above:
    HOW TO LOSE WEIGHT

    Choose a low carb diet-I have been 6 months on LCHF

    Eat when hungry-I am almost never hungry; well satisfied and no cravings

    Eat real food-I consume zero processed foods, green veggies daily, organic, switching to all non-commercial meat, already consuming wild seafood, free range poultry. No legumes, completely grain free (they all spike my glucose). Eat out 1x per week but stick to protocols.

    Measure your progress wisely-waist, etc... no change after initial 20 lb loss in early March.

    Be patient-trying very hard but a 3.5 month plateau has worn thin!

    Women: Avoid fruit-zero fruit consumed since March other than occasional lemon sqeeze

    Men: Avoid beer-occasional 1 oz neat hard liquor or 3 oz red wine-halting that to see what happens.

    Avoid artificial sweeteners-very little consumed (2-4 tsp per day at most) Splenda or Xylitol and erythritol are the choices. Very little stevia consumed. Eliminating to see results.

    Review any medications-zyrtec for allergy and .12 to .25 Xanax at night for teeth grinding while sleeping.

    Stress less, sleep more-sleep best in decades. Was night owl/now early bird-amazing!

    Eat less dairy products and nuts-hardly any dairy/cut out nuts a month ago but no improvement

    Supplement vitamins and minerals-Vit D, B complex, antioxidants (resveratrol, R-ALA, Even. Primrose oil, magnesium, Amla, curcumin, omega 3's, probiotics, inulin, psyllium fiber. Some are being tested for glucose effects.

    Exercise smart-mostly walking, intermittent schedule

    Achieve optimal ketosis-checked with NovaMax meter and was 2.1 this morning so in "sweet spot"

    Get your hormones checked-last female work up was normal, thyroid TSH was 104 (effectively no thyroid) March 2013, Dr. said prob. viral. BUT normal readings ever since including March 2014 tests. Some antibodies present. Readings normal over last decade despite my pushing for tests due to inability to shed pounds and low energy. Now I suspect much of that was really diet.

    So, can anyone give me any more tips than listed above or point me in the right direction for more research? I have been researching for the 6 months and still am deep into that.
    ADVICE MUCH APPRECIATED!!!!:D

    Reply: #561
  11. Zepp
    I got no advices.. but the first thing that strike me is that 1200 kcal is very lite for a 175 lbs person!

    I weight that and use 2000 or more.. and I am sedentary!

    You seem to got the macronutrients right, but you are starving.

    My only sugestion is to try to eat more.. keep the ratio.

    How long do you eaten in that starving mode?

    Reply: #563
  12. Mumsies
    Zepp, I have been tracking total calories since May 20th and they averaged around 1800 early on but as I have felt less hungry they have been slowly dropping and now are between 1,200 and 1,400 since June 13th. I could make myself eat more I suppose and see what happens but I wasn't losing anything at the higher numbers either which is why I didn't much care that they were falling due to lack of hunger.
    Reply: #566
  13. Orit
    Hi, regarding your comment, i have been stalled for months and the advice i always get in every forum is to lower my calories, but since i cant eat less or exercise more, i just gave up.

    nevertheless, wouldn't i be putting weight if i started to eat more?

    thanks again

    Reply: #565
  14. Mumsies
    Orit,
    I feel stalled as well and I just keep tweaking different things in hopes that I will find the culprit.
    Here is another article that you may have not yet seen: http://ketodietapp.com/Blog/post/2013/04/22/Not-Losing-Weight-on-Low-...
  15. Zepp
    Well I can altso give you that advice.. if you have tracked your calories and did find that it was in excess!

    But there are more to count then calories.. they are one measuments of your food.. they dont measure your healt or medical condition.. or even nutrinets of your food.. the energy! partt of it.

    And if you dont know all the answers of all the other varibles.. there are no real counting of anything!

  16. Zepp
    As you do understand I dont have a answer for your problem.. I can only discus and make you think in new directions!

    First of all.. you are not perfectly healty.. you have a damaged metabolism.. it dont revert that easy.. if at all.

    You have alredy managed to do progress.. at least it seams that you have a better healt.. and lost some weight.

    I would say.. that your body is in a fase of healing/reconfiguring its metabolism.. such things not always make the scale a good measurment, becuse if your body is repering/rebouilding muscles/ internal organs.. one can gain weight.. in those fases!

    Some people dont lose weight.. but ther waist get smaller.. its reconfiguring the body.

    There are no linear evolutions.. all evolutions goes step by step!

    First you got a better glucose level.. then you lose some weight.. now its somthing other that happens!

    I still think 1200 Kcal seems to be too little for you!

    And as you dont gain weight.. eat 1800 instead.. mayby that can make your body reconfigure faster?

  17. Mumsies
    Hi Zepp,
    Thank you for your reply. I did raise my calorie consumption today and got it to 1,867 but boy I was stuffed. I have never consumed so much food in years! I am going to reduce bulk tomorrow and raise coconut oil consumption and see how it goes with blood glucose, measurements or weight. It sounds really counter intuitive but I HAVE read that this can happen if you eat too little. Thanks again :D
    Reply: #570
  18. Silvia
    Have you tried this weightsecret.net ?
  19. Mumsies
    Nope Silvia, that looks like a come on to me.
  20. Zepp
    Well one dont need to force feeding one self.. but one always have to try another thing?

    And ofcourse I dont know wats best for you.. so I still tell you some other things for you to think about!

    Me.. my self at first.. it toke me three months before the needle on the scale even moved a bit!

    Becuse I did eat the same amounts.. at the same times.

    And then i find that Im not realy hungry in the morning.. so I quite that!

    Others that tryed every advice.. probably to many of them att the same time.. did stop counting and measure everything.. just eating till satisfaction.. and as they alredy have learned to coock LCHF.. they just got on whit that.. and only eat/coock when hungry!

    They like me fund that its enough to eat two times a day.. if one eat proper meals.. the rest of time our body do use all the stored energy.

    And with less counting its less stress.. better listening to signaling about apetite signaling.

  21. Rho
    I'm just struck that it's not this easy. I've been doing this since March 1st and haven't lost any inches. My initial indicators were 60% fat, 20% protein, 10% carbs, but now I'm on 80% fat, 15% protein, and 5% carbs (as a goal, I'm probably closer to 77/16/7 on average). I work out (circuit and cardio) 5-6 days per week, drink 100 oz. of water, sleep 7-8 hrs/night, take recommended supplements (from Maria Emmerich) and still haven't lost. My ketones are typically between 0.3-0.7 per day. I track in MFP and measure food. I love this whole-food approach, but what should one do if this isn't working for them. What are other options or resources?
    Reply: #572
  22. Zepp
    Do you have a lot to lose?

    And this excersise you are doing.. what is the purpose for that.. are you an athlet?

    That much excersise could be a stress factor.

    Is it blood ketones or stix?

  23. Rho
    Zepp - Thnx for responding. I'm about 50 lbs overweight. I'm really only trying to lose about 20-30 though. I exercise because I like it and for sanity. I do participate in some athletic events though, for instance I've done 6 half-marathons and am preparing for my first mini-triathalon for August. (I have had backed off my workouts in the past 3-4 weeks, in hopes this will help.) Ketone checking is via blood. Thnx again - Any insight would be helpful.
    Reply: #574
  24. Zepp
    Well I realy dont know.. but I can try some hip shots?

    When runing/excersise more then 60% of VO2Max one use more glucose!

    Thats no problem if one have a good glucose metabolisme and full internal glycogen depoes!

    If one dont have this.. one trigger hormones that make glucose anyway.. its stress hormones.. typical kortisol.

    It down regulate your fatoxidation and upregulate your glukoneogenes.. and glycogenolysis!

    http://en.wikipedia.org/wiki/Glycogenolysis

    It could mean that you dont convert to be a fatburner?

    It takes time to be a fatburning machine.. one need more carnitine ensyms.. often more mitocondrias and a better oxygen distrubution.. in muscle cells.

    And a better lactat oxidation capability.

    Heres one that did make it!

    http://www.meandmydiabetes.com/2012/08/11/western-states-100-low-carb...

  25. Mumsies
    An update:
    The last several days I have raised my caloric intake mostly via adding more coconut oil or butter since I really don't feel hungry. This is a convenient way to get the added calories. I promptly gained 2 lbs which, of course, is probably water and I am not concerned. I am still working on dropping all artificial sweeteners to see if that is a problem. I am going to drop the coffee and get the fat another way for a bit, too.

    Yesterday 's dietary log:

    Breakfast: bullet proof coffee (2 cups with 2T coconut oil and 2T grass fed butter, a squirt of splenda)
    Lunch: 6 oz sirloin with 1 T steak sauce on the side and 1 cup total steamed broccoli/cauliflower Dinner: 4-6 oz fresh baked Alaskan salmon with lemon/lime squeeze, 1/2 steamed artichoke and 3/4 cup steamed asparagus. 1 T. Butter on the side for the artichoke. A 2 oz spiced rum and diet tonic water before dinner.
    Snack: 1/2 cup pork rinds
    80 oz water throughout the day.
    According to MFP that was 1,618 calories yesterday consisting of 11 net carbs, 115g (65%)fat and 83g ((21%)protein.

    None of that looks bad to me.
    I realized that I am being fairly sedentary due to all of the researching through books or online so I am going to get moving more. I do feel great with lots of energy and a great mood. I still don't see any body measurement changes on the tape measure since April 1st but overall I am getting into pants 2 sizes smaller so whether that was the 20 lbs or a rearranging body I don't know.
    I am concluding that changing my body over from 40 years of standard American dietary habits that brought me to Type 2 diabetes is just going to be slow. I am very happy with the initial 20 lb weight loss and I am going to start adding in some muscle building because I know that one of my issues is an unfavorable fat to muscle ratio that was made worse by pregnancies. I think that my metabolism is just crummy at the moment and my body is resisting change away from what has been such a familiar pathway. I am not going back to previous eating habits regardless because there have been so many other benefits including much improved blood glucose readings, energy and mood enhancement so my body is just going to have to suck it up and get with the program!

    Reply: #576
  26. Zepp
    Well thats was one more step in your evolution to a slimer and healtyer person.. the great mindshift!

    That step do trigger other things.. like start moving around and such things.

  27. 3 week diet
    great job on explaining all of this

    https://www.youtube.com/watch?v=Qm87LB1i1yw

  28. Isabella P.
    How many diet pills and diet plans have you tried without any seeing results? I bet many.
    The way of getting results is not by popping pills or by going into diets where you deprive your body of everything. The trick is to understand how your body works, so you can work with it and around it for a successful weight loss and most importantly – keep it off!!
    Have you ever been frustrated by seeing your partner or female friends eat as much as you and still manage to shave off weight? Or seeing them perform the same work out and burn twice the calorie?
    I want to share with you some very important information about our body that is very key in tackling the weight problem typical women face (well, USED TO face before this info was shared!)
    First of all, women need to understand key components on why men lose weight easier:
    1) Men are bigger and have more muscles allowing them to burn calories easier and quicker.
    2) Women are built for childbearing. We have higher estrogen so the body naturally retains fat to make it easier to get pregnant and provide the baby what it needs.
    3) Women’s body goes into starvation mode when exercising slowing down the metabolism, therefore retaining fat.
    The good news is, there is a way so we can work against the odds and lose the excess weight.
    Leptin is a hormone that regulates appetite, metabolism and weight. Women actually have twice as much leptin as men do but fact is evolution has made it much harder for women to lose weight by keeping the leptin signal to burn fat ‘disconnected’; where in men is much more connected, hence why they do burn the fat much easier.
    Women do have leptin, so we do have our chance to lose weight, is just naturally UNTAPPED.
    Likely for you, I can show you how you can tackle this problem and win the fight many women go up against – the fight against our evolution.
    It’s simple, effective and the weight will stay off for good once you have the real understanding of what is blocking your weight loss – just learn how to tap into your leptin and your body will do the work for you!
    Check out the video below which is what made a massive difference for me, many of my family and friends. Welcome a new you by watching this short video, I can guarantee your body will thank you for it!
    (click directly into the link or copy and paste into a webpage)
    http://www.hypertracker.com/go/natewr87/VENUSFACTOR1/
  29. Peter Theis
    p.theis@reikiliste.de
  30. Aly
    Hi, thanks for all the great info!

    Regarding ketosis, how do we know if the ketones in urine are from fat stores being burned - or of they're just simply from consuming more dietary fat than the body needs for energy? Wouldn't either cause the body to expel ketones in the urine?

  31. Andreea
    I've just started using this program and the results are absolutely AMAZING!!!! Never thought it could be so easy to lose weight

    http://gotlinks.co/3kSZ

  32. kat
    women will envy your body with this http://tinyurl.com/VenusFactorLimitedOffer
  33. hassan
    I want to know about Asian food in Pakistan dieat
  34. dealers
  35. jacqui
    Jacqui L., New Zealand
    I stumbled upon Mike's website while searching for a solution to the 'post-baby belly'. He seemed to be talking a lot of sense but I still wanted to be sure this book would be right for me before purchasing. So I emailed Mike my questions. He answered right away and was friendly, knowledgeable, positive, encouraging, and trustworthy.

    So I purchased the book, read it, and have now begun to implement the advice. In only two weeks I can already see results. Although I'm already fairly lean, I've struggled for six years to get rid of the last bit of stomach fat caused by pregnancy. But finally there's been a breakthrough. The area is noticeably firmer and I'm already feeling so much better about myself. I can see that if a person follows all of the advice in Mike's book, then they will achieve results. He knows what he's talking about and it is so refreshing to have someone pass on the knowledge that's actually going to work.
    Download the book here: http://tinyurl.com/nlg7xcd

  36. dylan
    I need to lose 20 pounds weight and I tried every thing by eating right and walking every day buy I need help what can i try
  37. dylan
    I need to lose 20 pounds weight and I tried every thing by eating right and walking every day buy I need help
  38. Pusik
    Reply: #589
  39. Zepp
    I rather think this is better.. and free of charge!

    http://www.fitintegrity.com/uploads/9/5/1/6/9516119/no_sugar_no_starc...

  40. Асия
    У меня сах.диабет 2 типа , сахар 17-18 и я быстро за несколько месяцев скинула 10 кг, и уже 4 года в этом весе и не прибавляю. Можно ли прибавить немного и еще бы сахар снизить. Лекарства никакие не принимаю.
  41. Scaleone
    What to do if I am always hungry I already bought myself a new scale because I broke the old one. :P
    Reply: #592
  42. erdoke
    Are you always hungry when eating a lot of fatty meals? Initially you could add more protein (up to 30 % depending on physical activity), because that combination is the most satiating.
  43. Janet
    This article "How to lose weight" is nicely explained every aspect to achieve weight loss, Great.
    Here I would like to suggest a food lovers diet program of try food lovers that I'm following. It is the food lovers fat loss system, it is a simple eating plan to lose weight quickly without avoiding your favorite foods that already in your refrigerator. I lose 40lbs in 5 months. https://www.tryfoodlovers.com/
  44. Sara
    I'm confused about numbers 6 & 7. Does this mean I can drink beer since I'm a woman but can't have fruit? Furthermore, does that mean my boyfriend can keep up his melon-addiction but has to stop drinking beer?
  45. steefanny
    hello I'm sttefanny
    Yo quería darle las gracias por todos los consejos y la motivación que han compartido conmigo este libro y boletín de noticias. Me siento muy bien! El otro día en una reunión familiar, mi familia y mis amigos me dieron tantos elogios. Me dijeron que me veía bien y me pregunté qué diablos estaba haciendo para estar en tan buena forma.
    He estado trabajando desde hace años cerca de dos y medio, pero yo no podía perder los últimos 10 libras de grasa corporal que quería perder. Comencé a tomar su consejo hace poco y con el tiempo perdido esos extra de 10 libras de grasa que quería perder! Lo hice a tu manera que para mí es la manera más inteligente.
    Tengo 38 años y ahora tienen una cintura de 32 pulgadas. Le tomó mucha disciplina, pero le ayudó a alcanzar mi meta! Uno de mis primos me miraba y seguía diciendo WOW! Guau! Guau!
    Yo le doy las gracias al autor del libro. Muchas gracias!
    Te dejo la página del libro: http://tinyurl.com/nlg7xcd
    http://howtolosebellyfast.blogspot.com/
    Reply: #596
  46. steefanny
    hello I'm sttefanny
    I wanted to thank you for all the advice and motivation you have shared this book and newsletter. I feel great! The other day at a family gathering, my family and my friends got so many compliments. They told me I looked good and I wondered what the hell I was doing to be in such good shape.
    I've been working for about two years and a half, but I could not lose the last 10 pounds of body fat I wanted to lose. I started taking your advice recently and eventually lost those extra 10 pounds of fat I wanted to lose! I did it your way which to me is the smart way.
    I am 38 and now have a 32 inch waist. It took a lot of discipline but you helped me reach my goal! One of my cousins looked at me and kept saying WOW! Wow! Wow!
    I thank you to the author of the book. Thank you very much!
    I let the book page: http://tinyurl.com/nlg7xcd
    http://howtolosebellyfast.blogspot.com/
  47. best way to weight loss
    Do you employ virtually any tips regarding you whom already enjoy a good similar lifestyle associated with low carb, not over eating, avoiding sugar etc? more specifically, do you employ advice with regard to someone who just cant lose the last 10? i pretty much live with vegetables along with other meats, ride OUR bike about 100 miles per week

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  48. best way to weight loss
    I started 16 may, 2014 (61kg) today, my spouse and i have reached 55.4 kg. I am still trying to perform out certain measures connected with cooking AND planning with actual food. What my partner and i would like to help realize is usually about what percentage associated with protein, fat AS WELL AS crab. THE daily intake Just in case be? will be The item the problem This when i sole have black coffee AS WELL AS green tea with regard to breakfast(I have never been fond connected with eating for the morning)? i have additionally definitely eliminated salt from everything i eat. we drink exactly about 3litres regarding water a day.

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  49. Kara
    Do the medications Wellbutrin and Seroquel cause weight gain? Is it possible to lose weight if I have to stay on these medications?
  50. Get Real
    I can't believe people actually fret about losing 5 or 10 pounds. Geesh - - -Get a life! Over 60% of the US is overweight. There are people who are 100 to 500 pounds and more overweight. If you think 5 or 10 pounds of extra weight is a problem, you're full of yourself, and you need a shrink-not a diet.
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