How to Lose Weight
Losing weight could be so challenging it seem like it takes forever at times. If you feel this way you’ve come to the right place. We will show you how to lose weight without starving yourself.
The hard truth is that – eating less, running more – does not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger is the out dated thinking, its a waste of your time and precious willpower. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way.
Your weight is hormonally regulated. If you reduce the levels of your fat-storing hormone, insulin, you’ll have a way easier time losing excess weight.
Simple Weight Loss Tips
Start at the top of the list (most important) and go down as far as you need.
Choose a low-carb diet
If you want to lose weight you should start by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: For 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of 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 fewer 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. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
The main advantage of the low-carb diet is that it causes 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, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate 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 exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
Eat When Hungry
The most common mistake when starting a low carb diet is reducing the amount of carbs you eat while trying to eliminate fat. Carbs and fat are the body’s two main energy sources and it needs at least one of them.
Low carb + Low fat = Starvation
Avoiding both carbs and fat results in hunger, cravings and fatigue. Eliminating both carbs and fat sooner or later people can’t stand it and will give up. The solution is to eat more natural fat until you feel satisfied. Eating more fat…
Meat (including the fat)
Coconut oil, etc.
So that you feel satisfied eat enough food, 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 will lose excess weight without hunger.
Eating when hungry also implies something else: If you’re not hungry you probably don’t need to eat yet. When on a keto diet you can trust your feelings of hunger and satiety again. Feel free to eat as many 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). On out specific keto diet we eat twice a day and some even eat once and never snack. Whatever works for you. Just eat when you’re hungry.
Eat real food
Another common mistake when eating a low-carb diet is getting fooled by the creative marketing of special “low-carb” products.
Our low-carb diets are be based on real food. - Mr. Palto
Real food is what humans have been eating for 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 carbohydrates. Don’t be fooled. A company out of Europe conducts a test and verified that the so called low-carb product are low carb at all.
Here are three examples of what to avoid:
Atkins’ fairy-tale cookies
Julian Bakery’s high-carb low-carb bread
The Dreamfields pasta fraud (that finally resulted in an 8 million dollar fine!)
These companies are not unique. Watch out for the other companies. Here are two simple rules to follow:
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 from making it yourself).
Avoid products with the words “net carbs” on them. That’s usually just a way to fool you.
Measure your progress wisely
Focusing only on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety and undermine your motivation for no good reason.
Don’t be fooled to thinking the scale is your friend. The scale is built to measure total weight – meaning muscles, bone and internal organs as well fat. Gaining muscle weight is a good thing, thus weight or BMI are imperfect ways to measure your progress.
It’s smart to also track the disappearance of your belly fat, by measuring your waist circumference.
Here’s how to do it:
Put the measuring tape around your middle, slightly above your belly button.
Exhale and relax (don’t suck in your stomach)
Make sure the measuring tape fits snuggly, without compressing your skin
Compare your result to these recommendations:
below 31.5 inches (80 cm)
below 37 inches (94 cm)
31.5-35 inches (80-88 cm)
37-40 inches (94-102 cm)
over 35 inches (88 cm)
over 40 inches (102 cm)
I recommend aiming for “excellent” but it’s not always realistic. Younger people typically can achieve the excellent mark however some middle aged or older individuals may be harder. But personally, I also believe your height and the way you feel in your body plays a major role. The goal is to be comfortable in your own skin.
Measure your waist circumference and weight before starting your weight-loss journey 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.
Please note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and digestive system contents: Don’t worry about short-term changes, follow the long-term trend instead.
If you can, try to check other important health markers when starting out, like these:
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.
It usually takes years or decades to gain weight. Trying to lose it all tomorrow really doesn’t work well long-term, that’s just a recipe for “yo-yo dieting”. To succeed, you need something that works long term.
What to shoot 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 1-4 pound (0.5-2 kg) per week as long as you have a lot of weight remaining to lose. This translates into about 50 pounds (23 kilos) per year.
Every 5 pounds of fat you lose roughly equals 1 inch around the waist (1 kilo = 1 cm).
Young males sometimes lose weight faster than this, perhaps twice as fast. Post-menopausal women may lose at a slightly slower pace. People on 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 may slow down, until you stabilize at a weight that your body feels is right. Very few people become underweight on a low carb diet – as long as they eat when hungry.
Intermittent fasting is one of the most effective weapons to use when losing weight. It’s perfect when you have hit a plateau despite “doing everything right” or if you want rapid weight loss results. It is our secret weapon.
Recommended first option – 16:8
If you are familiar with intermittent fasting you’ve probably hear of 16:8, this is fasting for 16 hours which is usually easy to do on a Keto diet. You switch eating breakfast to non-caloric fluid like coffee, and having lunch as the first meal of the day. Fasting from 8 pm to 12 noon – for example – equals 16 hours of fasting.
Of course there are many other versions of intermittent fasting, but this 16:8 method is the one we recommend as a first option. It’s effective, easy to do and does not require counting calories.
Intermittent fasting is not the same thing as obsessively counting calories and starving yourself 24-7, i.e. “Caloric Restriction As Primary” (CRAP) diets. Starving yourself is a recipe for misery and failure. Intermittent fasting is about eating all that your body needs… while still allowing it to sometimes briefly rest from constant feeding.
Avoid eating fruit
People think that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Just taste an kiwi or a mango. Sweet, right?
Five servings of fruit per day are 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 is one of the quickest ways to stop fat burning. This can increase your hunger and slow your weight loss. For best results, avoid fruit – or enjoy it occasionally as a treat.