Staying Slim: Keeping Off Weight On Keto

Losing weight is hard, but keeping it off can be even harder. While there is no one-size-fits-all solution to permanent weight loss, there are several strategies that can help. These include cutting down on sugar and refined carbs, increasing your intake of fruits, vegetables and fibre, and adopting healthier eating habits such as mindful eating and emotional eating control. Staying physically active, keeping a food log, and regularly weighing yourself are also important for maintaining weight loss.

Control emotional eating

Emotional eating is a common issue that can hinder your keto diet and weight loss journey. Here are some tips to help you control emotional eating and stay on track:

Identify Triggers

Recognise the emotions and situations that trigger your emotional eating. Do you eat when you're stressed, bored, lonely, or anxious? Keep a journal to record your feelings and the food you eat. Note how you feel before, during, and after eating. This awareness will help you identify your triggers and develop alternative strategies to cope with these emotions.

Practice Mindful Eating

Mindful eating means being present and mindful during meals without distractions. Eat at a designated place like the kitchen table, avoid eating in front of the TV or while working. Take small bites, savour the taste and texture of your food, and pay attention to your body's fullness cues. Stop eating before you feel full, as it takes time for your brain to register that you've had enough.

Toss the Temptation

Make your trigger foods inconvenient by removing them from your environment. Get rid of unhealthy snacks and junk food that might tempt you during moments of emotional weakness. The more effort it takes to obtain these foods, the more time you'll have to work through your emotions and make a conscious decision about what to eat.

Healthy Coping Strategies

Instead of turning to food, find healthier ways to cope with your emotions. Call a friend to talk through your feelings, write in a journal, practice deep breathing or meditation, or engage in activities like yoga, walking, or reading. These strategies can help you manage your emotions without relying on food.

Seek Professional Help

If you feel that your emotional eating is becoming difficult to control, consider seeking professional guidance. A therapist or counsellor can help you understand and address the underlying causes of your emotional eating. They can provide you with additional tools and strategies to manage your emotions effectively.

Choose the Right Carbohydrates

The type of carbohydrates you eat can impact your cravings and emotional eating. Opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide more sustained energy and nutrients. Avoid simple carbs and sugary treats, as they can disrupt your blood sugar levels and trigger cravings.

Focus on Whole Foods

Prioritise eating whole, unprocessed foods that are rich in nutrients and healthy fats. Include plenty of leafy greens, healthy oils like olive oil, and protein sources such as avocado, almonds, and lean meats. These foods will nourish your body and help regulate your mood and energy levels.

Remember that everyone slips up sometimes, and that's okay! Be kind to yourself and avoid punishing yourself if you give in to emotional eating. Instead, focus on understanding your triggers and developing healthier coping mechanisms. With time and practice, you'll be able to control emotional eating and stay on track with your keto diet and weight loss goals.

Cut down on sugar and refined carbs

Cutting down on sugar and refined carbs is an effective way to lose weight and keep it off. Sugar is the smallest, most basic type of carbohydrate and is found in many of the foods and drinks we consume. These include cakes, cookies, soft drinks, fruit and vegetable juices, and dairy products like milk.

According to the National Institute of Health, about 15% of the average American adult's daily calories come from added sugars. This amounts to about 22 teaspoons of sugar a day. The American Heart Association recommends a much lower intake of no more than 6 teaspoons (25 grams or 100 calories) of added sugar per day for women and no more than 9 teaspoons (36 grams or 150 calories) per day for men.

Consuming too much sugar can lead to rapid spikes in blood sugar and insulin secretion from your pancreas. This can contribute to the development of type 2 diabetes over time. Additionally, calories obtained from fructose (found in sugary beverages and processed foods) are more likely to add fat around your belly, increasing your risk of diabetes.

To cut down on sugar, it is best to start with added sugars. Check the nutrition facts labels on food products and pay attention to your intake of added sugars. You can also replace sugar-sweetened drinks like soda with flavored seltzers or water.

When it comes to refined carbs, opt for whole-grain alternatives. Refined grains, such as white bread, white flour, and white rice, have been processed and stripped of their fiber and nutrients. Whole grains, on the other hand, are complex carbs that take longer to digest and have a gradual impact on blood sugar. Examples of whole grains include whole-grain bread, brown rice, and whole-grain pasta.

By cutting down on sugar and refined carbs, you can improve your health, reduce your risk of diabetes, and promote weight loss.

Eat more fruit, vegetables and fibre

Eating more fruit, vegetables, and fibre is a great way to keep off ket weight.

Fruits are an essential part of a healthy diet, and some fruits are more keto-friendly than others. Avocados, for example, are often used in savory dishes but are actually a fruit. They are a great source of healthy fats and are low in carbohydrates, with 8.5 grams of carbohydrates, 6.7 grams of fibre, and 14.7 grams of fat per 3.5-ounce fruit. They also contain essential nutrients like vitamin C, vitamin K, potassium, and folate.

Other keto-friendly fruits include watermelon, strawberries, lemons, tomatoes, and raspberries. These fruits are low in carbohydrates and sugar, and high in fibre and essential nutrients. For example, strawberries are low-carb and keto-friendly, with around 11.7 carbs and 3 grams of fibre per cup. They also contain antioxidants like vitamin C and lycopene, as well as manganese, calcium, and folate.

When it comes to vegetables, there are plenty of keto-friendly options that are packed with nutrients, fibre, essential vitamins, and minerals. Some of the best choices include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. These vegetables are low in carbohydrates and calories but high in fibre and other beneficial compounds. For instance, bell peppers have more vitamin C than oranges, and broccoli contains flavonoids, which are natural substances with antioxidant properties.

Fibre is an important component of a healthy diet, and it's especially crucial on the keto diet, as it can help with digestion and keep your gut healthy. Good sources of fibre on the keto diet include avocados, chia seeds, nuts (such as pecans and almonds), flax seeds, collard greens, cauliflower, pumpkin seeds, coconut, raspberries, artichokes, and fermented foods like sauerkraut.

By incorporating more fruits, vegetables, and fibre into your diet, you can support your overall health and help maintain your ket weight loss.

Take charge of your food environment

Taking charge of your food environment is a crucial step in achieving and maintaining weight loss. Here are some strategies to help you take control:

Cook Your Own Meals

Preparing your meals at home gives you greater control over portion sizes and the ingredients used. Restaurant and packaged foods tend to be higher in sugar, unhealthy fats, and calories, and their portion sizes are often larger. By cooking at home, you can make healthier choices and tailor your meals to your specific needs.

Practice Portion Control

Serve yourself smaller portions by using smaller plates, bowls, and cups. This optical illusion makes your portions appear larger, tricking your brain into feeling more satisfied. Avoid eating directly from large bowls or food containers, as it's challenging to assess how much you've consumed.

Adjust Your Eating Schedule

Eat more of your daily calories during earlier meals and less at dinner. Eating balanced meals earlier provides better hunger management and gives your body more time to burn off those calories. Additionally, consider fasting for 14 hours daily by eating an early dinner and then fasting until breakfast the next morning. This approach allows you to eat only when you're most active and gives your digestion a lengthy break, which may aid in weight loss.

Plan Your Meals and Snacks

Create a meal schedule and prepare your own small-portion snacks in advance. Eating according to a schedule helps prevent unnecessary eating when you're not truly hungry. It also ensures that you have healthy options readily available, reducing the temptation to reach for less nutritious choices.

Stay Hydrated

Thirst can sometimes be mistaken for hunger, so drinking water can help curb unnecessary calorie intake. Staying hydrated also has numerous other health benefits and can improve your overall well-being.

Limit Tempting Foods

Keep limited quantities of indulgent foods at home, and if you share a kitchen, store these foods out of sight. Out of sight, out of mind! This simple strategy can help reduce cravings and the likelihood of giving in to temptation.

Stay physically active

Staying physically active is an important part of maintaining your weight after the keto diet. The National Weight Control Registry (NWCR) has tracked over 10,000 individuals who have lost significant amounts of weight and kept it off for long periods. The study found that participants who successfully maintained their weight loss exercised for about 60 minutes per day, typically walking.

It's important to note that you don't have to do intense workouts to stay active. Walking, biking, rowing, yoga, and dancing are all great ways to stay active and can be easily incorporated into your daily routine. You can also try low-intensity, steady-state activities such as jogging, which can be beneficial on the keto diet.

If you're coming off the keto diet, it's important to gradually increase your carb intake and prioritise whole, minimally processed foods. Additionally, staying physically active will help you avoid weight gain as you reintroduce carbs.

• Set behaviour goals that align with your lifestyle and vision for your health. For example, commit to walking or exercising on specific days of the week to increase your energy levels and confidence.
• Find physical activities that you enjoy and make you feel good. This could be dancing, hiking, or even playing activity-based video games.
• Start slowly and listen to your body. You don't have to dive into intense workouts right away. Gradually increase your activity levels as you lose weight and have more energy.
• Incorporate strength and resistance training to build more lean body mass, which can burn more calories.
• Break up your workouts into smaller spurts if needed. Three 10-minute spurts of exercise per day can be just as effective as one 30-minute workout.

Frequently asked questions