2. Go Keto
If you’re considering going low-carb try a ketogenic diet: the idea is to eat plenty of high-quality fats and protein instead of carbs. Mayo Clinic’s Dr. Russel Wilder developed the diet in 1924 (4). His golden ratio is 3 to 4 grams of fat for every 1 gram of carbohydrate and protein (5).
By reducing your carbohydrate intake, you’re essential starving your cells of glucose, their primary source of energy. Instead, your body breaks down stored fat and goes into ketosis. This improves weight loss, type 2 diabetes cancer, Alzheimer’s, and mental health.
Here’s the simplified version:
Cut :
- Alcohol
- Sugar
- Processed foods
- Processed fats
- Starch and grains
Limit :
- Roots and starchy vegetables (potatoes, carrots,..) to one serving a day
- Fruits to one serving a day
- Dairy products
Eat :
- Meats
- Fish
- Eggs
- Vegetables
- Natural fats (hemp oil, olive oil, nuts, avocados…)
- Seeds
Stick to a diet of 65-75% fats, 20-30% protein, and 5% or less of carbohydrates (no more than 25g net carbs). While a ketogenic diet is safe for most people, pregnant and breastfeeding women, as well as diabetics, should avoid the diet unless closely monitored by a medical professional.
3. Eat when Hungry
Hunger is the way your body tells you it needs nourishment. If you wait too long between meals, you may eat too fast, too much, and make unwise food choices. Snacking between meals is A-OK as long as it’s a healthy: unsalted nuts, seeds, fruits, vegetables, herbal tea, organic stovetop popcorn.
Eat slowly and eat enough: if you don’t feel satisfied after eating, you’re more likely to reach for something quick and less than optimal to top you off. Eat small amounts as many times as you feel hungry until you’re full. Also, remember to keep track of the time: eating within 2 hours of bed won’t help you lose weight.
Your body uses primarily carbohydrates and fats for fuel. If you’ve cut down on carbohydrates, you have to replace it with something to keep going.
Natural, healthy fats include:
- Grass-fed or organic butter
- Full-fat dairy
- Extra virgin olive oil
- Coconut oil
- Meats and fish
- Eggs
- Avocado
A low-carb Mediterranean diet is known to nourish the body while promoting general health. There’s no shying away from fats, as these are necessary for your brain health, digestion, and cell metabolism on every level. Fats were erroneously demonized a few decades ago and nutrition experts promoted low-fat diets. We now know that this is not only a detrimental approach to eating, it is opposite to healthy ways to lose weight.
4. Eat Real Food
Processed foods are full of sugar, salt, and chemicals. All of these contribute significantly to weight gain. One of the most important tips for weight loss we can offer is to stay away from them at all cost. Not only does real food taste better, it’s more satisfying in the long run because it’s more nutritious. We have to eat for the nutrition, not the convenience.
Diet foods and beverages are a no-no. If it says “diet” on the label, put it back. In order to attain the feel and taste of real food, diet foods replace natural nutrients with other ingredients., Also pay attention to the ingredients of foods labeled “low-carb”; a simple check of the ingredients will tell you they’re anything but that.
Starch (potato, corn, tapioca) is a carbohydrate. Grains are carbohydrates. Alcohols are carbohydrates. Sugar by any name is a carbohydrate. Food manufacturers are given a great deal of leeway in their labeling; they can be intentionally misleading.
Additionally, processed foods’ flavorings are formulated to be addictive so you’ll eat well past the hunger stage and want more later.
Eat as much of whatever healthy food you want whenever you’re hungry. Satisfaction in what you eat is key to avoiding the pitfalls of losing weight. Dole out a portion for yourself rather than taking a whole bag/box/bowl of something to keep from eating the whole thing if your hunger is gone before you hit the bottom.
Home-baked goodies are generally better for you than store-bought; even if made with almond flour, however, cookies, muffins, etc. still contain carbohydrates and their delicious flavor may induce unnecessary snacking or overeating.