Weight Loss: Keto Expert Shares Top 10 Tips for Weight Loss Success
As usual, there are a whole host of diets to try at the start of each new year. And for some, finding the right one can be difficult. Express.co.uk spoke to Hannah Sutter, Keto Expert and Founder of www.naturalketosis.com, who explained what the Keto Diet is, her top tips for anyone looking to lose some weight by changing their diet.
What is the Keto Diet?
Hannah explained, “The Keto, or ketogenic, diet is a very low carb diet.
“Reducing carbs to less than 50g per day puts your body into a metabolic state called ketosis where you burn fat for energy instead of carbs and sugar.
“Unlike a calorie-controlled diet, it’s important that once you enter ketosis, you stay ketogenic for at least a week in order to see and feel the benefits.”
READ MORE: Rebel Wilson weight loss: Exercise secret that saw star drop 5.5th
1. Be prepared
Hannah advised, “Start by getting rid of all temptations, then stock your cupboard, fridge, and freezer with Keto-friendly foods.”
2. Side effects will pass
The expert said: “Some people experience initial side effects when in ketosis – also known as the ‘keto flu’ – it’s completely normal when you make a big change in your diet because your body needs time. to adapt.
“Symptoms vary from person to person and may include a headache or feeling lethargic, but they will pass.
“Most people will begin to experience the positive benefits of Keto, including feeling energized, reduced hunger, and better quality sleep, within three to four days.”
3. Choose a news source
Hannah explained, “The internet is full of information and a lot of it is contradictory.
“Over time, keto has developed into different versions designed to address different health conditions.
“Therefore, pick the keto diet that suits your needs, stick to it, and follow a set of guidelines to get the best results.
“Over time, your knowledge and confidence will grow, helping you craft the plan that’s right for you.”
4. Listen to your body
“As mentioned above, not all Keto diets are the same and they are certainly not one size fits all,” she added.
“What works for one person may not work for another.
“Listen to your body and work with what it tells you. If you’re hungry or feeling low on energy, eat a Keto friendly snack.
“If you still feel full after breakfast, skip the eleven and wait until lunch.
“If you’ve been more active, you may need more water and a small snack.
“Your body will tell you what it needs,” Hannah commented.
5. Don’t let yourself go hungry
“When we go too long without eating, our blood sugar can drop and leave us really hungry, or even worse, hungry,” she said.
“Make sure you eat regularly throughout the day and listen to what your body needs.
“It may lead us to seek out convenience foods high in carbohydrates to improve our mood and banish hunger.”
6. Stay hydrated
Hannah revealed: “While it sounds cliché, we often confuse thirst with hunger, so try to ensure you stay well hydrated throughout the day by drinking around two liters of water.
“If you have a craving or feeling hungry, take a few sips of water because that might be all you need.”
7. Avoid sweeteners
“When going on Keto, a common mistake is to just replace all the sugar with sweeteners,” she said.
“In reality, replacing one sweet food with another does not help you break the sugar addiction or allow your body to overcome it.
“Continuing to use sweeteners in your diet will affect your hunger levels and cravings.”
8. Don’t be afraid of fat
Hannah revealed, “While we wouldn’t recommend snacking on bottles of olive oil or snacking on more cheese than a mouse, fat will become the body’s fuel source when you’re on a Keto diet.
“Having more fat in your diet will help you feel full longer after meals.
“Also, with the removal of sugar from your diet, the fat brings the flavor.”
9. Always check the label
The expert said, “Some foods claim to be keto, low sugar, or no added sugar, but in reality, the overall composition of the product is still not Keto-friendly.
“Never trust claims, always make sure you read the label and understand what’s in your food.
“Look at the overall amount of carbs per serving of product to make sure it’s low enough to keep you in ketosis.
“Remember to also research other names for sugar like dextrose or sucrose and of course check the sweeteners.
10. Make sure you have enough sodium
“A combination of eating fewer processed foods along with a Keto diet can lower the body’s sodium level and imbalance electrolytes,” Hannah added.
“Sodium plays an important role in regulating our internal water balance.
“Too little sodium can mean the body doesn’t absorb water as well as it should, causing problems such as brain fog, fatigue, muscle cramps and stomach issues, as well as intensity of the initial “keto flu” side effects.
“Keep everything in balance by adding a pinch of good quality salt like rock salt or Himalayan sea salt to your meals.”