This document provides tips for losing weight through a low-carb diet approach. It recommends eating real, minimally processed foods and avoiding unnecessary snacking. Measure progress through waist circumference and health markers rather than just weight. Persistence is key, as weight loss takes time and plateaus are common - the focus should be on maintaining lifestyle changes long term.

1. Diet When to eat Real food When not to eat Measure Persistence
Fruit Beer Non-caloric sweeteners Medications Stress & sleep
Dairy & nuts Supplements Intermittent fasting Exercise Ketosis
Hormones
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How to lose weight
By Dr. Andreas Eenfeldt, MD , medical review by Dr. Michael Tamber, MD – Updated June 16, 2021
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3. 1. Choose a low-carb diet
If you want to lose weight, consider starting 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 reviews of modern scientific studies have repeatedly shown that low
carb is at least as good, if not better, than other approaches to diet.
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,” as it may
result in having to go hungry forever. Sooner or later, many will likely give up and
eat without restriction, hence the prevalence of “yo-yo dieting.” While it should
be possible to lose weight on any diet, some appear to make it easier and some
to make it much harder.
The main advantage of the low-carb diet is that it may cause you to want to eat
less. Even without counting calories, overweight people tend to eat fewer
calories on low carb. Thus, calories count, but you don’t need to count them.
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4. A 2012 study also showed that people who had lost weight experienced far less
reduction in total energy expenditure (the number of calories burned within a 24-
hour period) when they followed a low-carb diet compared to a low-fat diet during
weight maintenance — a 300-calorie difference, in fact.
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.
Recently, an even larger and more carefully conducted study confirmed this
metabolism-sparing effect, with different groups of people who had lost weight
burning an average of between 200 and almost 500 extra calories per day on a
low-carb maintenance diet compared to a high-carb or moderate-carb diet.
Bottom line: A low-carb diet can reduce your hunger, making it easier to eat less.
And it might even increase your fat burning at rest. Study after study shows that
low carb works for weight loss and that on average it improves important health
markers.
Why low carb can help you lose weight 
How to lose weight with a low-carb diet 
Learn more about keto and low-carb
Do you want to know more about exactly what to eat on low carb, how to do it,
potential problems and solutions — and find lots of great recipes? Check out our
keto for beginners guide. Alternatively, you can make low carb even simpler by
signing up for our free two-week keto challenge.
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2. Eat when hungry

6. Eating when hungry sounds simple: if you’re not hungry, you probably don’t
need to eat yet.
When on a low-carb or keto diet you can trust your feelings of hunger and satiety
again — something many people following a low-fat or standard American diet
cannot do. Feel free to eat as many — or as few — times per day as you feel is
right 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 protein, fibrous
veggies, or extra fat calories to your meals, to increase satiety). However, there’s
some evidence that frequent snacking may not be wise when trying to lose
weight. Some people only eat once or twice a day and never snack. Whatever
works for you. Just eat when you’re hungry, and don’t eat when you aren’t.
It also helps that low-carb diets and higher protein diets tend to reduce hunger.
Studies demonstrate that people eating a very low-carb, ketogenic diet reduce
their feelings of hunger and the amount of food they eat.
Multiple other studies demonstrate that adding protein to your diet markedly
reduces hunger and food intake.
Our suggestion? Try a low-carb, higher protein approach and see what happens to
your hunger levels.
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7. 3. Eat real, minimally processed 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 primarily
on whole food.
Prioritize what humans have been eating for thousands or likely millions of years,
e.g. meat, fish, vegetables, eggs, butter, olives, nuts etc.
If you want to lose weight, 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 often full of carbohydrates. Don’t be fooled.
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8. brand. They’re often full of carbohydrates. Don’t be fooled.
How about low-carb bread? Be careful: if it’s baked with grains it’s certainly not low
carb. But some companies still try to sell it to you as a low-carb option.
Low-carb chocolate is usually full of a kind of sugar alcohol — maltitol — that may
actually be partially absorbed by the body, but which the manufacturer does not
count as carbs. If the maltitol is absorbed, it is likely to raise blood sugar and
insulin levels. The remaining carbs end up in the colon, potentially causing gas
and diarrhea.
While low-carb chocolate made with erythritol or stevia is likely to be okay, you still
have to consider that any sweeteners can maintain sugar cravings.
Two simple rules to avoid being tricked into purchasing unhealthy “low carb”
products:
Don’t buy “low carb” versions of high carb stuff, like cookies, bars, chocolate,
bread, pasta or ice cream – unless you are sure of the ingredients (ideally, by
making it yourself).
Avoid products with the words “net carbs” on them. That may be a way to
deceive 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).
Read more about fake low-carb products 
Read more about sweeteners 
Less moderation, more quality
Finally — you may want to forget about the old “everything in moderation” diet
motto. It isn’t necessarily helpful advice for people who struggle with weight — in
fact, it may be exactly the opposite.
Don’t eat everything in moderation. Eat as much healthy food as you can,
whenever you are hungry. Eat as little unhealthy food as you can – if possible,
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9. whenever you are hungry. Eat as little unhealthy food as you can – if possible,
none at all.
4. Eat only when hungry
On a low-carb diet you should aim to eat when hungry (see tip #2 above). And if
you’re not hungry? Don’t eat. Frequently eating more food than you need to stay
satisfied will slow down weight loss. This, in fact, is so important that it’s worth
a section of its own.
Limit unnecessary snacking
Unnecessary snacking can be a problem on a low-carb diet too. Some things are
easy to eat just because they’re tasty and readily available. Here are three common
traps to watch out for on a low-carb or keto diet:
1. Dairy products such as cream and cheeses. They work well in cooking, as
they satisfy. But problems arise when you’re munching a lot of cheese in
front of the TV in the evening — without being hungry. Be careful with that.
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10. Another problem might be having lots of cream with dessert, when you’re
actually already full and just keep eating because it tastes good. Another
common culprit is loads of heavy cream in the coffee, many times per day.
2. Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you
are. A tip: According to science, salted nuts are harder to stop eating than
unsalted nuts. Salted nuts tempt you to more overeating. Good to know.
Another tip: Avoid bringing the entire bag to the couch – choose a small bowl
instead. Personally, I often eat all the nuts in front of me, whether I’m hungry
or not.
3. Low-carb baking. Even if you’re only using almond flour and sweeteners,
snacking on baked goods and cookies usually represents additional eating
when you’re not hungry — and yes, this will slow down weight loss.
Feel free to skip meals
Do you have to eat breakfast? Research has confirmed that the answer is no.
Don’t eat if you’re not hungry. And this goes for any meal.
On a strict low-carb diet the hunger and urge to eat tend to decrease significantly.
If this happens, be happy! Don’t fight it by eating food you don’t want. Instead,
wait for the hunger to return before you eat again. This will save you both time and
money, while speeding up your weight loss.
Some people fear that they will lose control if they don’t eat every three hours. The
concern that this “urge to binge” will blow their diets completely leads them to
obsessively snack all the time.
This constant snacking may be necessary in order to control the hunger and
craving that may arise during a diet high in sugar and starchy carbs, but it’s usually
unnecessary on a low-carb diet. Hunger will only slowly return and you should
have plenty of time to prepare food or grab a snack.
Bottom line: To lose weight in a sustainable way, eat when you’re hungry – but
only when you’re hungry. Forget the clock and listen to your body instead.
Learn more
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11. 5. Measure your progress wisely
Tracking successful weight loss is sometimes trickier than you’d think. Focusing
primarily on weight and stepping 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 (which
may accompany calorie-counting), as your body may want to restore lost muscle.
Starting weight training and gaining muscle can also hide your fat loss.
Losing fat and gaining muscle means great progress, but you may miss this if you

12. only measure your weight. Thus it’s best to quantify body composition as you lose
weight. You can do this with a DEXA scan, hydrostatic weights, plethysmography
scales and others. But if these are not available, it is 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, 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 fits snugly, without compressing your skin
4. Measure
Compare your result to these recommendations:
I recommend aiming for “good” but it’s not always realistic. Young people can
usually achieve this, but for some middle-aged or older people, 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 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.
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13. 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, 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 frequently 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 cut the string
to fit your waist 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 fits is also a good option.
6. Be persistent
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14. It usually takes years or decades to gain a lot of weight. Trying to lose it all as
quickly as possible by starving yourself does not necessarily work well in the long
term; instead it may be a recipe for “yo-yo dieting”.
In addition, you need to set realistic expectations for health and weight loss goals.
You can read more in our detailed guide on realistic expectations.
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 lose. This translates into about 50 pounds (23
kilos) per year. However, weight loss doesn’t occur at this rate in everyone.
Every 5 pounds of fat loss roughly equals 1 inch lost 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 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 — although initially, some of the weight you lose will be
due to water loss.
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.
Read other peoples’ stories
Initial stalls
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15. Initial stalls
Are you coming off a period of semi-starvation (which can occur with calorie-
counting)? Focus on your waist circumference and health markers (see tip #4) at
first, as it sometimes takes several weeks before weight loss is apparent.
Weight-loss plateaus
Expect weight-loss plateaus: months where nothing seems to happen on the
scale. Everybody hits them. Stay calm. Keep doing what you’re doing and
eventually things should start happening again (if not, check out the other 17
tips).
More: Top 10 tips top break a weight loss stall
How to keep the weight off long term
Losing a lot of weight long term and keeping it off will likely not happen unless
you change your habits forever. If you lose weight and then return to living
exactly the way you did when you gained weight, don’t be surprised when the
excess weight returns. It normally will.
Maintaining weight loss usually requires long-term change and patience. As
tempting as it may be, don’t fall for one of these magical diet scams.
Forget quick fixes: If you lose some weight every month, eventually you may get
rid of all your excess weight. That’s inevitable progress. That’s what you want.
PS: Long-term change is hardest 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 may come naturally.
For inspiration and tips, check out some of our long-term weight maintenance
success stories:
Karen: Maintaining a 70-pound weight loss for five years
How Melissa lost 100 pounds with a keto diet, and kept it off for 15 years
Brian: Maintaining a 100-pound weight loss for seven years
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16. How to lose weight faster
Keep reading!
7. Avoid overeating fruit
This piece of advice is controversial, as fruit has an almost magical health aura
today. While fruit does contain fiber, antioxidants, and important vitamins, it also
contains a fair amount of sugar – around 10% by weight (the rest is mostly water).
Just taste an orange or a grape. Sweet, right?
Eating whole fruits in moderation – especially ones that are low in sugar, like
berries – can absolutely be part of a healthy diet. The soluble fiber in fruit can help
with short-term satiety; it also reacts with water in your gut to form a thick gel that
helps delay and reduce the amount of sugar absorbed from that fruit. In fact, up
to 30% of the sugar from fruit may not be absorbed.
Larger quantities of fruit, however, will deliver a significant sugar load to your
intestines. Even if only 70% of that sugar is absorbed, 70% of a big number is still
a big number. For example, five servings of fruit per day can be equivalent to the
amount of sugar in 16 ounces (500 ml) of soda – 52 grams of sugar!
Low-carb fruits and
berries – the best and the
worst 
Isn’t fruit natural?
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17. Isn’t fruit natural?
Most people believe that fruit is natural, but today’s fruits in the grocery store have
very little in common with what fruits looked like before they were cultured.
Modern domesticated fruits are larger, less bitter, and have thinner peels and
smaller seeds. This makes them tastier and easier to eat – and because of their
increased size, they may provide more sugar per piece of fruit than their earlier
counterparts.
What fruits and vegetables looked like before
Bottom line: Fruit is candy from nature. Enjoy responsibly.
8. Avoid drinking beer
Beer contains rapidly digested carbs that shut down fat burning. That may be
why beer is sometimes referred to as “liquid bread.” There’s a good reason for the
term “beer belly.”
Here are smarter (lower-carb) alcoholic options when trying to lose weight:
Wine (red or dry white)
Dry champagne
Hard liquor like whisky, cognac, vodka (avoid sweetened cocktails – try vodka,
soda water, lime instead)
These drinks hardly contain any sugar or digestible carbohydrates so they’re
better than beer. However, large amounts of alcohol might slow weight loss, so
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18. better than beer. However, large amounts of alcohol might slow weight loss, so
moderation is still a good idea.
Low‑carb alcohol –
the best and the worst 
9. Avoid non-caloric sweeteners
Many people replace sugar with non-caloric 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 obvious positive effect on weight loss by
consuming non-caloric sweeteners instead of plain sugar.
According to scientific studies, non-caloric sweeteners may increase appetite and
maintain cravings for sweet food. And one recent independent study showed
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19. that switching drinks with non-caloric sweeteners to water helped women lose
weight.
Study: Avoiding diet beverages helps women lose weight
This may be related to the increased insulin secretion seen with some non-caloric
sweeteners. Maybe that is why something odd happened when I tested Pepsi
Max.
If you’re having trouble losing weight, I suggest that you avoid sweeteners. As a
bonus, you’ll likely find it easier to enjoy the natural sweetness of real food, once
you’re no longer adapted to the overpowering sweetness of processed low-carb
food products and “diet” sodas.
Full low-carb sweeteners
guide 
Sugar addiction
Do you find the idea of avoiding sweeteners almost impossible to imagine?
Addiction-like relationships to sugar and carbohydrate-rich foods can be
overcome. Check out this video with addiction specialist Bitten Jonsson, RN
Read more about non-caloric sweeteners 
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20. 10. Review any medications
Many prescription drugs can stall your weight loss. Discuss any change in
treatment with your doctor. Here are the three most common offenders:
Insulin injections, especially at higher doses, are probably the worst obstacle
for weight loss for many people. There are three ways to reduce your need
for insulin:
A. Eat fewer carbs, which makes it easier to lose weight. The fewer carbs you
eat the less insulin you need. Remember to work closely with your
healthcare provider to ensure you safely lower your doses.
B. If this isn’t enough, treatment with metformin (an insulin sensitizing drug)
can decrease the need for insulin (at least for people with type 2 diabetes).
C. If this is not enough to get off insulin (again, for people with type 2
diabetes), discuss with your doctor if it is appropriate to try a drug in one of
the newer classes like the GLP-1 analogues or DPP-4 inhibitors. There are
many different options within these two categories; what you need to know is
the drugs in these classes reduce the need for insulin and may also cause
weight loss by other mechanisms — beyond just the effect of using less
insulin.
You can learn more in our guide on starting low-carb or keto with diabetes
medications.
Other diabetes medications, like
drugs that stimulate the secretion of
insulin by the pancreas (e.g.
sulfonylureas), often lead to weight
gain. These include: Amaryl
(glimepiride), Glucotrol/Minodiab
(glipizide), Euglucon (glibenclamide),
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21. (glipizide), Euglucon (glibenclamide),
and Daonil (glyburide). Additional
diabetes medications like Actos
(pioglitazone), Starlix (nateglinide)
and Prandin/NovoNorm (repaglinide)
also encourage weight gain. But not
metformin. More on diabetes
Cortisone and other glucocorticoids
(e.g. prednisone, prednisolone, dexamethasone) are also common
offenders. These drugs may cause weight gain in the long run, especially at
higher doses (e.g. more than 5 mg prednisolone per day). Unfortunately, a
medication like cortisone is often essential for those who are prescribed it,
but the dose should be adjusted frequently in concert with your healthcare
provider so you don’t take more than you need.
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 Elavil/Tryptizol/Saroten
(amitriptyline), and Anafranil (clomipramine); as well as newer drugs such as
Remeron (mirtazapine). Lithium (for bipolar disorder) often causes weight
gain. The most commonly prescribed antidepressants, in a class known as
SSRI’s, generally have less of an impact on weight. More on depression
Some contraceptives may contribute to a slight weight gain, primarily 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 medication in the form of beta blockers may lead to weight
gain in some individuals. This class includes: Seloken/Lopressor
(metoprolol), Tenormin (atenolol), and many others. More on high blood
pressure
Epilepsy drugs may cause weight gain (e.g. carbamazepine and valproate).
Allergy medications and antihistamines can interfere with weight loss,
especially at high doses. Cortisone is even worse (see above). More on
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22. allergies
Antibiotics may 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 a reason to not use antibiotics
unless you truly need them.
11. Stress less, sleep more
Have you ever wished for more hours of sleep and a less stressful life in general?
Most people have – stress and lack of sleep can be bad news for weight.
Chronic stress and inadequate sleep may increase levels of stress hormones such
as cortisol in your body. This can cause increased hunger, resulting in overeating
highly palatable foods and therefore 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, it may
immediately affect your stress hormone levels and perhaps your weight.
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23. 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 completely 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, goes 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:
1. Stick to the same bedtime every evening. In the long run, this will help your
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 your body.
3. Limit your alcohol intake to three hours before bedtime. While booze might
make you woozy, it worsens quality of sleep.
4. Limit exercise in the four hours before bedtime. Physical activity can wind
you up and make it difficult to go 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
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24. 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 leaner.
Read more about the benefits of sleep 
12. Eat less dairy products and nuts
Can you eat as much as you like and still lose weight? This often works well with a
low-carbohydrate diet, as appetite regulation often improves.
However, despite the fact that a low-carbohydrate diet generally makes it easier 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:
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25. Dairy products (yogurt, cream, cheese)
Nuts
Dairy products contain varying amounts of lactose (milk sugar), which could slow
down weight loss when over-consumed. Consequently, cutting back on dairy
products may help accelerate weight loss.
This applies especially to dairy products typically lacking in fat, such as regular
milk and various yogurts.
However, if you’re struggling to lose weight, you should avoid large amounts of
full-fat dairy, such as cream and cheese. Remember that, gram for gram, fat has
twice the calories of carbs or protein; therefore, high-fat, highly palatable foods
can deliver a huge calorie load before you know it.
When it comes to butter, you don’t need to worry about extra carbs, as butter is
almost pure fat. But, like any other source of fat, if butter is over-consumed, your
dietary fat will be burned for fuel instead of body fat.
Low-carb and dairy-free recipes 
Nuts, the second food to watch, contain a fair amount of carbohydrate in addition
to a significant amount of fat, and it’s very easy to unwittingly scarf down large
quantities.
Obviously, the high calorie load delivered by handfuls of nuts can thwart weight
loss. If you are trying to follow a strict ketogenic diet, with a 20 grams of carbs per
day allowance, you should also note that cashew nuts are among the worst carb-
wise – you’ll find that they contain around 20% carbohydrate by weight.
This means that consuming 100 grams of cashews (which happens in a flash!) will
fill your 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. And for
those of you on a strict keto diet, know that the most harmless ones carb-wise are
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26. macadamia nuts (usually around 5% carbs), or Brazil nuts (4%).
Low-carb nuts – the best
and the worst 
13. Supplement vitamins and minerals
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? It
is possible that 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

27. 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 speculation without strong supporting evidence. But there are a few
studies which suggest it might not be far from the truth.
Vitamin D
A lack of vitamin D could be the most common deficiency in northern countries
such as Canada and some of the US. Overall, the research on the relationship
between vitamin D and weight is conflicting, and it cannot be concluded that
taking vitamin D will cause weight loss. Nonetheless, there are studies
indicating that, when compared to a placebo, a vitamin D supplement could help
decrease your fat mass or waist measurement, even in the absence of weight loss.
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.
Although the total weight loss was similar, those who took the vitamin D
supplement decreased their body fat by 2.7 kg (6 pounds), on average. This was
significantly more than the placebo group, whose average fat loss was only 0.4 kg
(less than 1 pound).
Multivitamins
The data regarding vitamin and mineral supplementation for weight loss is sparse
and of very low quality overall.
However, there is a clinical trial from 2010 involving 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 went on for six months.
Unsurprisingly, the results showed that nothing had happened to the weight of
the women receiving calcium or the placebo. However, the group that took the
multivitamin lost more weight – an average of 3.6 kg (8 pounds) more – and
improved several health markers. Among other things, their basal metabolic rate
(the rate at which the body burns calories when at rest) increased. Although the
differences were small, they were statistically significant.
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28. differences were small, they were statistically significant.
Conclusion
Nutrient-dense, whole food is certainly the foundation of weight loss. But an
adequate amount of vitamin D can be difficult to ingest via food, especially for
those who are vegetarian or don’t eat fatty fish (the main dietary source of vitamin
D) on a regular basis. In the case of a lack of sun (such as during the darker
months of fall and winter), it may be wise to supplement for other health reasons –
and perhaps for your body composition.
In addition, if you’re overweight and not entirely sure that your diet provides
enough nutrients, it may be worthwhile to take a multivitamin pill.
While the evidence is weak that either of these interventions will help with weight
loss, there is likely little downside and you may see a small benefit.
14. Use intermittent fasting

29. There are many things to consider before moving on to tip #14, but don’t let this
deter you. Intermittent fasting can be a powerful tool when trying to lose weight. It
may be perfect if you are stuck at a weight-loss plateau despite “doing everything
right” – or to speed up your weight loss.
Intermittent fasting means exactly what it sounds like: not eating during a
specified time interval.
Recommended first option – 16:8
Probably the most popular option is fasting for 16 hours (including sleep), which
is usually easy to do on a low-carb or keto diet. It requires trading breakfast for a
cup of coffee (or some other non-caloric fluid) and having lunch as the first meal
of the day. Fasting from 8 pm to 12 noon – for example – equals 16 hours of
fasting. Another option is to skip dinner: eat breakfast and lunch within 8 hours —
for instance, 8 am to 2 pm — and then don’t eat again until 8 am the next morning.
There are many other versions of intermittent fasting, but this 16:8 method (16
hours of not eating with an 8-hour eating window) is the one we recommend as a
first option. It’s often effective, generally easy to do and does not require counting
calories.
You can do a 16:8 fast as often as you like. For example twice a week, on
weekdays only, or every single day. In fact, on a low-carb or keto diet,
some people spontaneously fall into this habit, as their appetite is reduced (see
weight loss tip #4, eat only when hungry).
Although it’s possible that doing it more frequently may improve your results,
long-term studies are lacking. Therefore, we simply don’t know if frequent
fasting will decrease resting metabolic rate in a similar manner to continuous
caloric restriction, making weight loss and maintenance more difficult in the long
run.
Other kinds of intermittent fasting
There are many other options. Basically, the longer periods may be harder to do,
but they can certainly be effective. Here are two more common options:
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30. Fasting for 24 hours (often dinner to dinner) once or twice a week. This can
be effective and easy to do for some people, especially on a keto diet, which
usually reduces appetite.
The 5:2 diet. Eat as much as you need to feel satisfied 5 days of the week and
then eat calorie-restricted on two days (500 calories per day for women, 600
calories for men). This requires calorie counting and more planning, but
some people still find they enjoy it.
What about eating when hungry?
Doesn’t advice on intermittent fasting contradict the advice to eat when hungry?
Yes it does, somewhat.
We recommend eating when hungry as a first option, and we recommend always
eating until you feel satisfied at meals. But if this is not effective enough, then
intermittent fasting can be a useful tool in your tool kit. Remember – and this is
crucial – that between fasting periods you’re still supposed to eat until satisfied.
Intermittent fasting is not the same thing as obsessively counting calories and
starving yourself 24-7. Starving yourself may be 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.
What’s acceptable to drink during fasts?
During a fast you can’t eat, but you should definitely drink. Water is the drink of
choice, but coffee and tea are also great options. During longer fasts it can be
wise to add some salt too, or drink bouillon.
Anything you drink should ideally be zero calories. But it may be acceptable to
modify this by adding a small amount of milk or cream in your coffee or tea – if
you absolutely need it to enjoy your drink.
What to eat between fasts
So what should you eat when you are not fasting? Well, if your goal is to lose
weight, we suggest following all the tips above, including eating a low-carb diet.
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31. Pairing this with intermittent fasting is a great combination.
On a low-carb diet, hunger is typically reduced, making it much easier to fast.
Also, glycogen stores in the liver should be lower while eating low carb, meaning
that fasting may flip the metabolic switch to fat burning mode earlier than if not
on a carb-restricted diet. This may be one of the mechanisms that enhances
weight loss.
So, while on a low-carb diet the fasting periods may become both easier to do
and more effective. 1 + 1 equals 3.
Who should not do intermittent fasting
Intermittent fasting can be a great idea, but not everyone should do it:
If you have a history of disordered eating then intermittent fasting may not
be right for you. We recommend consulting with your physician before trying
intermittent fasting.
If you are stressed out or sleep deprived, then take care of that problem first
(see weight loss tip #11) or fasting may be too stressful for your body.
If you are on any medication – especially insulin – the doses may need to be
adjusted when fasting. Discuss this with your doctor first.
Growing children, pregnant women and breastfeeding women should not
do longer fasting periods, as they have increased nutrient needs. We
recommend eating when hungry and using the other tips in this guide if
weight loss is needed.
More
Intermittent fasting for beginners
Guide to time restricted eating
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32. Video
For more on fasting check out our material with our top fasting expert, Dr.
Jason Fung:
15. Exercise wisely

33. Do you wonder why this weight-loss tip doesn’t show up until number 15 on the
list? It’s because exercise is greatly overrated as a single intervention for weight
loss.
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 were their full-time job – 40 hours a week, sometimes more.
This method is clearly unsustainable for the average person in the long run.
Just taking the stairs instead of the elevator, or getting off the bus one stop earlier,
is probably not going to change the numbers on your bathroom scale. It’s a myth.
Studies show that if you just start exercising, you’re likely going to need at least
30-60 minutes of workouts per day to noticeably lose weight. Part of the
reason is that exercise makes people hungrier, and eating more reduces its
beneficial effect on weight.
While the effect of exercise on our weight is overrated, exercise can still provide
meaningful health improvements, even without weight loss. You can learn more in
our guide on exercise. But it’s not a good idea to eat unhealthy processed food
and drink sugar water (so-called “sports drinks”), and then exercise 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 basement-level windows of your
house.
Exercise cannot compensate for other behaviors or issues in your life. Those must
be addressed first.
The good news
If, on the other hand, you’ve already taken care of steps 1-14, you should have a
rested and recharged body which is already happily burning fat. In this case,
increased activity can accelerate your weight loss, fat mass loss and reduction of
insulin levels. Also, don’t forget that the non-weight-related health effects of
exercise are quite impressive.
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