Weight loss: Keto expert shares 10 top tips for weight loss success

As usual, there are a whole bunch of diets that you can try at the start of each new year. And for some, finding the right person can be difficult. Express.co.uk spoke to Hannah Sutter, keto expert and founder of www.naturalketosis.com who outlined what a keto diet is, her essential advice for anyone looking to lose a little weight by changing their diet.

What is the keto diet?

Hannah explained, “The keto, or keto, diet is a very low-carb diet.

“Reducing carbs to less than 50 grams per day puts your body into a metabolic state called ketosis where it burns fat for energy instead of carbs and sugar.

“Unlike a calorie-controlled diet, it is important that once you are in ketosis, you maintain ketosis for at least a week until you see and feel the benefits.”

READ MORE: Rebel Wilson’s Weight Loss: The Secret to a Workout That’s Seen the Stars Fall 5.5st

1. Be prepared

“Start by making sure you eliminate any temptation and then stock your cupboard, fridge, and freezer with Keto foods,” Hannah advised.

2. The side effects will disappear

The expert said: ‘Some people experience some initial side effects of going into ketosis – also called the ‘keto flu’ – and that’s perfectly normal when you make a major change in your diet because your body needs time to adapt.

Symptoms vary from person to person and may include headache or lethargy, but they will go away.

“Most people will begin to feel the positive benefits of Keto, including feeling more energetic, reduced hunger and better sleep quality, within three or four days.”

3. Choose the source of the information

Hannah explained, “The internet is full of information and a lot of it is conflicting.

“The keto diet has evolved over time into different versions designed to deal with various health issues.

So choose the keto diet that best suits your needs, stick to it, and follow one set of guidelines for best results.

“Over time, your knowledge and confidence will increase, helping you build the perfect plan for you.”

4. Listen to your body

“As mentioned earlier, not all keto diets are the same and it’s certainly not one-size-fits-all,” she added.

“What works for one person may not be quite suitable for another.

“Listen to your body and act on what it’s telling you. If you’re hungry or feeling low on energy, eat a keto snack.

“If you’re still feeling full from breakfast, skip the elevators and wait until lunch.

“If you are more active, you may need more water and a snack.

“Your body will tell you what it needs,” Hannah commented.

5. Don’t let yourself get hungry

“When we go a long time without eating, our blood sugar can drop and it can make us feel really hungry, or even worse, hungry,” she said.

Make sure you eat regularly during the day and listen to what your body needs.

“This can lead us to reach for foods rich in carbohydrates to improve our mood and ward off hunger.”

6. Stay hydrated

Hannah revealed, “While it sounds cliched, we often mistake thirst for hunger, so try to stay well hydrated during the day by drinking about two liters of water.

“If you feel cravings or feel hungry, take a few sips of water because that might be all you need.”

7. Avoid sweeteners

“When going keto, a common mistake people make is simply replacing all the sugar with sweeteners,” she said.

“In fact, substituting one sweet food for another does not help break the sweetness 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, “Although we don’t recommend nibbling on bottles of olive oil or nibbling on more cheese than a mouse, fat will become your body’s energy source when you’re on the keto diet.

“Having more fat in your diet will help you feel full longer after meal times.

“Plus, as sugar is removed from your diet, fat adds flavor.”

9. Always check the label

The expert said: “Some foods claim to be keto, low in sugar or no added sugar, but in reality, the overall product composition is still not suitable for a keto diet.

“Never trust claims, always make sure you read the label and understand what is in your food.

“Look at the total carbohydrate amount per serving of the product to make sure it’s low enough to keep you in ketosis.

Also, remember to look for other names for sugar like dextrose or sucrose, and of course check for sweeteners.

10. Make sure you get enough sodium

“The combination of eating less processed foods combined with a keto diet can lower the level of sodium in the body and cause an electrolyte imbalance,” Hanna added.

Sodium plays an important role in regulating our internal water balance.

“Too little sodium can mean the body is not absorbing water as well as it should and it should cause problems such as brain fog, fatigue, muscle cramps and stomach problems in addition to causing the initial ‘keto flu’ side effects to become more severe.”

“Keep everything in balance by adding a bit of high-quality salt like rock salt or Himalayan salt to your meals.”

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