- War update: Offensive in south continues, Ukrainian troops gaining foothold on achieved frontiers Ukrinform
- Ukrainian Forces Face ‘Difficult’ Advance In Zaporizhzhya Region Radio Free Europe/Radio Liberty
- Ukrainians hold defence on several fronts, Russians deter them on two – General Staff report Yahoo News
- ‘Three times the Soviet-Afghan war’: New data sheds light on scale of Russian deaths in Ukraine FRANCE 24 English
- Russia Has ‘Precious Little’ Reserve Strength Left: U.K. Defense Secretary Newsweek
- View Full Coverage on Google News
Tag Archives: Gaining
The One Healthy Breakfast Dietitians Say You Can Eat Every Day Without Gaining Weight
Choosing a healthy breakfast every morning can be hard, especially when there are so many convenient (not to mention delicious) processed foods constantly beckoning to you from the pantry. But when you’re trying to lose weight, swapping processed options like breakfast cereal for nutrient-packed whole foods is essential. And luckily, it doesn’t have to be difficult–in fact, there’s one tasty, satiating breakfast that nutritionists say you can eat every day on your weight loss journey: a vegetable omelet.
© Shutterstock
two friends sitting at table for brunch, woman cutting into vegetable omelet
Although it may take a bit longer to whip up than a bowl of cereal, nutritionist Lisa Richards, creator of The Candida Diet, says a vegetable omelet is one of the best go-to meals for weight loss. She told us all about the health benefits of this high-protein meal; find all of her insight (including her delicious omelet recipe!) below to learn more.
READ MORE:
2 Breakfast Habits That Are Slowing Your Metabolism Over Time, According To A Registered Dietitian
Nutritionists Share How Adding This Ingredient To Your Morning Coffee Can Boost Your Metabolism
3 High-Protein Breakfast Foods To Blast Belly Fat
Want A Flatter Belly? Dietitians Say You Should Cut These Breakfast Foods Out ASAP
© Shutterstock
vegetable omelet with tomatoes
Vegetable Omelet
When it comes to weight loss-friendly foods, it doesn’t get much better than protein-packed eggs and high-fiber, nutrient-rich veggies. “Eating eggs is a great way to give your nutrition a boost, and make sure that you have lots of energy for the rest of the morning,” Richards explains, which is why, as she notes, a vegetable omelet is one of the best breakfasts you can eat every morning in order to shed a few pounds. Richards offers up one recipe
in particular that’s filled with onion, red peppers, and spinach, but you can add any other veggies your heart desires (mushrooms, anyone?!).
“My vegetable omelet recipe is full of nutrient dense ingredients that will help you work towards your goals rather than push you further away from them,” she assures us. “This omelet will keep you full for longer with the fiber rich vegetables and protein filled eggs, which will help prevent overeating throughout the morning.”
© Shutterstock
woman cracking egg into pan
Satiation is a major key in any healthy breakfast, because if you don’t start your day off with a satiating meal (especially if you load up on processed carbs and sugar), you’ll be much more likely to crave sugary, fatty foods later in the day–which is never good for weight loss. That’s why you should avoid popular options like sugary breakfast cereal, pastries, and even granola bars. But a great omelet will keep you on track! “As opposed to traditional, refined carbohydrate breakfasts, a vegetable omelet won’t leave you with a sugar crash mid-morning that results in overeating and poor food choices,” Richards concludes.
Overall, maintaining a healthy, balanced diet is all about nourishing your body with all the vitamins, minerals, and other nutrients it needs to thrive–and that’s especially important first thing in the morning. And when it comes to a breakfast that can do just that, a veggie omelet is one of your best bets!
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Your BMR Is the Key to Losing Weight or Gaining Muscle
If you want to lose body fat, gain muscle or maintain your weight, there’s an important health metric you should know about: your basal metabolic rate. Your BMR is the minimum number of calories that your body needs to function at rest. You may think you only need energy to exercise or complete tasks, but your body has a specific energy need just to complete basic functions like breathing and regulating your hormone levels.
Your BMR is not in itself a tool for weight loss, but it can be a helpful starting point for figuring out how to adjust your diet and exercise goals. The problem with a lot of diets and weight loss programs out there is that they are “one size fits all.” But every person is different, so taking one meal plan and applying it to multiple people just does not work. Your BMR is calculated based on several different factors that are personal to you, like your age, gender, current weight and activity level.
Keep reading to find out about what BMR is, how to calculate it and how it can help you with your nutrition and exercise goals.
Read more: How Many Calories Should You Burn Each Day to Lose Weight?
BMR calculators use several different factors, like age and gender, to determine your BMR.
Screenshot by Mercey Livingston/CNET
What is BMR and how do you find it?
Many people use BMR as a starting point to calculate their daily calorie needs and how to best adjust them to reach their goals. In fact, many macro calculators, like the popular IIFYM, incorporate BMR into their calculations for telling you about your calorie intake and macro needs based on your goals.
One common misconception about BMR is that it is the amount of calories your body burns at rest, but that is a different metric — resting metabolic rate or (RMR). Your BMR is what energy your body needs to perform basic functions, while RMR is the amount of calories that your body burns while at rest. Some people use the measurements interchangeably, but they aren’t necessarily the same thing.
BMR calculators
There are many different calculators available online that can calculate your estimated BMR. Note that some of them will ask you to enter your body fat percentage, which many people do not know. If you don’t, you can make an estimate or use the images provided (like IIFYM does) to guess.
Some of the best BMR calculators:
BMR and TDEE
Once you start learning about your BMR, you will likely also find information on total daily energy expenditure, or TDEE, since BMR is often calculated first to find TDEE.
Your BMR tells you your calorie needs, when you take that number plus how much you burn every day during normal activity and exercise, you get your TDEE. So really, TDEE is the number that you work off of for figuring out how to adjust macros or calories for body composition goals, according to IIFYM.
Watch this:
How Healthy is Your Heart, Really? 5 Ways to Tell at…
3:59
How to use your BMR to help you lose weight
Weight loss is tricky, but using calculators that factor in your BMR are helpful for taking a more customized approach for your calories and macronutrient needs. The way that most macros and BMR-based calculators work is by factoring in your TDEE with your goals.
If you want to lose weight, you have to be in a calorie deficit, meaning the calculator will set your daily food intake to equal less calories than what you burn. Sometimes when you take an online quiz to find this number, you will be asked how fast you’d like to lose weight. Then the calorie deficit will be adjusted accordingly. The faster you want results, the more extreme you will have to be with cutting calories. But many experts say that slow and steady is optimal compared to trying to lose a lot of weight quickly.
If you want to maintain your weight instead of lose or gain, then knowing your BMR and TDEE can help you know how many calories you should aim to consume each day to maintain your weight. On the flipside of weight loss is gaining muscle mass. This too requires that you strategically approach your nutrition and add calories into your day (likely in the form of protein and carbs) to make sure you can gain muscle.
More for your health and wellness
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
The One Healthy Bread You Can Eat Every Day Without Gaining Weight
When trying to lose weight or prevent weight gain, what you eat (and portion sizes) matter just as much as the amount of exercise you set aside time for. With that said, we reached out to registered dietitians, nutritionists and other health experts for tips when it comes to choosing the healthiest bread that won’t lead to weight gain (when eaten in moderation, and when paired with a balanced diet and regular exercise). Read on for suggestions, insight, and all things whole wheat and whole grain bread. from Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, and Lisa Richards, registered nutritionist and creator of The Candida Diet.
Weight Loss Benefits Of Whole-Wheat/ Whole-Grain Toast
Bread, Best notes, “is a food that should be eaten in moderation” due to its processed and refined nature. White bread, she explains, is “calorically dense and inflammatory.” Eating this kind of bread on a regular basis will “lead to weight gain,” she says, because most of these breads are “made from refined grains, sugar, and preservatives.” These, she stresses, are inflammatory ingredients and are also broken down quickly to be stored as fat.
Richards concurs, and says that to avoid this, choosing “whole wheat bread or other whole grain breads that have not been refined” is key. Refined carbohydrates, Best says, have many negative side effects for our health, and belly fat is just one of them. “White and enriched breads in particular have undergone a refining process where the fiber and beneficial nutrients are removed and, possibly, replaced with synthetic versions,” she adds. The “fiber content of whole grains and breads” made with them, Richards continues, will “help you reach your weight loss goals” as they contain the important nutrient that will keep you full, satiated, provide necessary energy to exercise, and importantly, make you less likely to eat more later on.
One rule of thumb Richards provides is to always “look at the ingredients list” on your favorite bread, and to also “avoid any breads that start with the word ‘enriched.'” A diet high in fiber and protein overall, she adds, can help to reduce and prevent belly fat while boosting your metabolism. “An increased metabolism will lead to weight loss and having a feeling of fullness will prevent overeating and indulging in calorie-dense, sugar-laden foods,” she says, emphasizing the importance of skipping white bread if your goal is to prevent weight gain, and to choose a whole grain or whole wheat option instead.
The One Healthy Bread You Can Eat Every Day Without Gaining Weight
When trying to lose weight or prevent weight gain, what you eat (and portion sizes) matter just as much as the amount of exercise you set aside time for. With that said, we reached out to registered dietitians, nutritionists and other health experts for tips when it comes to choosing the healthiest bread that won’t lead to weight gain (when eaten in moderation, and when paired with a balanced diet and regular exercise). Read on for suggestions, insight, and all things whole wheat and whole grain bread. from Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, and Lisa Richards, registered nutritionist and creator of The Candida Diet.
75+ Gift Ideas For Everyone On Your Holiday List
Shutterstock
Weight Loss Benefits Of Whole-Wheat/ Whole-Grain Toast
Bread, Best notes, “is a food that should be eaten in moderation” due to its processed and refined nature. White bread, she explains, is “calorically dense and inflammatory.” Eating this kind of bread on a regular basis will “lead to weight gain,” she says, because most of these breads are “made from refined grains, sugar, and preservatives.” These, she stresses, are inflammatory ingredients and are also broken down quickly to be stored as fat.
Shutterstock
Richards concurs, and says that to avoid this, choosing “whole wheat bread or other whole grain breads that have not been refined” is key. Refined carbohydrates, Best says, have many negative side effects for our health, and belly fat is just one of them. “White and enriched breads in particular have undergone a refining process where the fiber and beneficial nutrients are removed and, possibly, replaced with synthetic versions,” she adds. The “fiber content of whole grains and breads” made with them, Richards continues, will “help you reach your weight loss goals” as they contain the important nutrient that will keep you full, satiated, provide necessary energy to exercise, and importantly, make you less likely to eat more later on.
Shutterstock
One rule of thumb Richards provides is to always “look at the ingredients list” on your favorite bread, and to also “avoid any breads that start with the word ‘enriched.'” A diet high in fiber and protein overall, she adds, can help to reduce and prevent belly fat while boosting your metabolism. “An increased metabolism will lead to weight loss and having a feeling of fullness will prevent overeating and indulging in calorie-dense, sugar-laden foods,” she says, emphasizing the importance of skipping white bread if your goal is to prevent weight gain, and to choose a whole grain or whole wheat option instead.
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Ukraine Trolls Russia on Gift of ‘Thousands of Tons’ of Ammo, Keeps Gaining
The Ukrainian Defense Ministry is mocking the Russian military, saying Ukraine has seized massive troves of munitions that it promises to use against the invading armed forces.
In a sarcastic Twitter post, the ministry said Friday that it had “received thousands of tons of ammunition as a gift” from Russia’s forces over the past week. The ministry’s post follows reports of Ukraine’s success in reclaiming occupied land in the country’s south and northeast. But the “gift” of seized ammunition will be returned to Russia, the ministry added.
“Please note that we do not accept gifts from murderers, torturers, looters, or rapists,” the ministry said in its post. “In the coming days, we will return everything, right down to the last shell.”
JUAN BARRETO/Getty Images
Ukrainian forces have retaken control of most of the northeastern Kharkiv province, including the nearby transportation hub of Izyum, while also advancing around the southern city of Kherson.
The Institute for the Study of War (ISW), a U.S.-based think tank that’s been tracking the counterattack’s progress, said this week that Ukrainian forces have reclaimed about 3,475 square miles (nearly three times the size of Rhode Island) across the country since August 29.
Ukrainian forces took control of Kupyansk, a city in the Kharkiv province on Friday, as they met Russian resistance while pressing forward east of the Oskil River, according to the ISW. In Russia’s bordering Belgorod administrative district, Ukrainian forces continued shelling, reportedly striking a power substation, the ISW said.
The U.K. Ministry of Defense said in its intelligence update this week that Russian forces left behind “high-value equipment” necessary for its “artillery-centric style of warfare.” The abandoned equipment included at least one ZOOPARK counter-battery radar and at least one IV14 artillery command and control vehicle, according to the ministry.
“Such abandonment highlights the disorganised retreat of some Russian units and likely localised breakdowns in command and control,” the U.K. department said.
Air Force Brigadier General Pat Ryder, a spokesman for the Pentagon, called Ukraine’s territorial gains “significant” on Friday during a press briefing.
“What we assess is that the Ukrainians are consolidating their gains after taking back significant territory, and that the Russians are attempting to shore up their defensive lines after having been pushed back,” Ryder said, referring to Ukraine’s gains in the north.
In the country’s south, Ukrainian forces are taking what Ryder characterized as a “deliberate, calculated forward movement as the Russians continue to try to hold that line.”
Ukrainian forces on Friday struck Russia’s administrative headquarters in Kherson, likely using U.S.-provided High Mobility Artillery Rocket Systems, or “HIMARS,” according to the ISW.
Russian President Vladimir Putin said Friday he remained committed to the war effort and focused on the Kremlin’s key goal of “the liberation of the entire territory of Donbas” in eastern Ukraine.
Newsweek has reached out to the Russian Ministry of Defense for comment.
Kherson cut off: Ukrainian counter-offensive gaining momentum in southern city
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Ukraine has made it clear that it intends to take back Kherson, a Russian-occupied city in the south, as its counter-offensive gains momentum. That’s according to a Thursday update from British defense and intelligence officials.
Ukraine’s efforts have virtually cut off Kherson and left thousands of Russian troops stationed near the Dnipro River “highly vulnerable.”
Britain’s Defence Ministry said Ukrainian forces have probably established a bridgehead south of the Ingulets River, and had used new, long-range artillery to damage at least three of the bridges crossing the Dnipro.
A Russian military truck drives past an unexploded munition during Ukraine-Russia conflict in the Russia-controlled village of Chornobaivka, Ukraine July 26, 2022.
(REUTERS/Alexander Ermochenko)
“Russia’s 49th Army, stationed on the west bank of the Dnipro River, now looks highly vulnerable,” it said in a regular intelligence bulletin on Twitter, adding that Kherson was virtually cut off from the other territories occupied by Russia.
THE UKRAINE WAR SHOCKED THE WORLD. WE MUST ACT NOW TO PREVENT THE NEXT ONE IN ASIA
The update continued: “Its loss would severely undermine Russia’s attempts to paint the occupation as a success.”
A view shows the damaged Antonivskyi bridge in the aftermath of shelling, in Kherson, Ukraine, in this screen grab obtained from a social media video released July 27, 2022.
(Ukrinform/via REUTERS )
Ukraine has indicated that Russia has recently made a shift from attack to defense by redeploying troops from the east to the south.
PUTIN-BACKED DONBAS LEADER SAYS IT’S ‘TIME TO LIBERATE’ KYIV IN RENEWED THREAT TO UKRAINE’S CAPITAL
Meanwhile, Russian forces have launched major missile strikes on the Kyiv and the Chernihiv regions.
An armoured truck of pro-Russian troops is parked near Ukraine’s former regional council’s building during Ukraine-Russia conflict in the Russia-controlled city of Kherson, Ukraine July 25, 2022.
(REUTERS/Alexander Ermochenko)
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Ukraine and Russia have been at war since February 24 when Russian President Vladimir Putin ordered his forces into Ukraine in what Moscow called a “special military operation” to demilitarize and “denazify” the country.
Reuters contributed to this report.
Instead of fizzing out, the January 6 hearings are gaining momentum ahead of prime time testimony
This summer’s hearings by the House’s January 6 select committee have been building momentum — and audience interest — in the run-up to Thursday’s prime time session.
One might have expected the TV ratings to dwindle over time, since the story of Donald Trump and the Capitol attack has been so well established, and summer tends to be a sluggish news period. But the opposite has happened, at least judging by cable ratings data: CNN and MSNBC viewership has been increasing.
The opening prime time hearing on June 9 was the highest-rated across the board, of course, since a greater number of people are home in the evening and able to watch on TV. But ever since the committee settled on an afternoon window, for hearing #3 on June 16, tune-in has been growing. CNN averaged 1.5 million viewers during the hearing that day; 2.1 million for hearing #4; 2.4 million for hearing #5; and 2.6 million for hearing #6. MSNBC has gained audience over time too.
The cable outlets may be taking some share from broadcast, but channels like ABC and CBS have continued to draw eyeballs for the hearings as well. Major news sites have noticed traffic spikes for 1/6 scoops. And Google Trends has shown healthy spikes for “when is next january 6 committee hearing” searches all summer long.
What does this portend for Thursday’s prime time hearing? Hard to say. I don’t know if it’s realistic to expect the summer season “finale” to surpass the “premiere.” But the committee has certainly succeeded in keeping the attention of America’s political junkies. Trump devotees are the exception to that rule, but even they have dropped the “nobody’s watching the hearings” talking point that was trotted out in June. In a streaming and on-demand world, the total reach of the hearings to date is unknowable, but many tens of millions of Americans have soaked up the committee’s findings, which is no small thing in a fractured media space…
Cable and broadcast coverage plans
NBC, ABC and CBS will pre-empt regular prime time programming for the hearing. PBS will also carry it live. On CNN, Jake Tapper and Anderson Cooper will anchor special coverage beginning at 7pm ET. On MSNBC, Rachel Maddow, Joy Reid and Nicolle Wallace will do the same. At midnight, Don Lemon will take over on CNN and Stephanie Ruhle will take over on MSNBC.
As for Fox News, well, the network has not responded to repeated requests for comment about its coverage plans. Every time Fox News has shown the daytime hearings, its ratings have tanked, so all signs point to a repeat of the first prime time hearing: The flagship channel will stick with Tucker Carlson and Sean Hannity; the much-lower-rated Fox Business will show the hearing; and Fox-affiliated broadcast stations will be offered the Fox Biz feed as an option. Generally speaking, Fox and Newsmax garner audience loyalty by griping about the hearings…
It’s still happening
“As committee members try to get to the bottom of the past attempt to steal the election, our democracy remains under attack by the same forces,” Jake Tapper said as he opened “The Lead” on Wednesday. Among the examples he cited:
>> In Wisconsin, WISN in Milwaukee broke the news that a top state lawmaker “says former President Trump called him last week in another push to decertify 2020 presidential results…”
>> In Arizona, the state’s Republican party censured its Republican House speaker, Rusty Bowers, after Bowers testified to the 1/6 committee…
>> In Maryland, GOP primary voters chose Dan Cox, who is “a big disseminator of Trump’s election lies,” Tapper said…
Tapper made the point that Trump is far from alone: Lawmakers, party chairs, former White House aides are “still spreading Trump’s lies. And they aren’t even just saying it. Many of them are campaigning on it and winning Republican primaries on it, even as they fight to undo the country’s election laws today, right now. The clear and present threat to American democracy continues.”
Russia is gaining advantage in eastern Ukraine as forces learn from earlier mistakes, US officials say
The US does not expect new weapons systems recently supplied to Ukrainian forces, including the HIMARS multiple rocket launch system, to immediately change the situation on the battlefield in part because those systems are so far being sent with both a limited range and a limited number of rockets to ensure they are not fired into Russian territory. Additionally, Russian forces have been able to destroy some of the new Western-supplied weapons, including M777 howitzers, in targeted attacks.
The US assessments, which increasingly envision a long and punishing battle in eastern Ukraine, come as the months-long war there has reached a pivotal moment in recent days. Ukraine’s military has been burning through Soviet-era ammunition that fits older systems, and Western governments are facing a tough decision on whether they want to continue increasing their assistance to the country.
The US assessments paint a dismal image of the future of the war, with high personnel and equipment losses on both sides. US officials believe that Russian forces plan to maintain intense attacks in the east, characterized by heavy artillery and missile strikes, with the intention of wearing down Ukrainian forces and NATO resolve over time.
Russia’s advancements were brought into plain view in recent days after Ukraine’s defense of Lysychansk — the last city in the Luhansk region it still holds — became a lot more tenuous. In the last couple of days, Russians have advanced into several villages south of Lysychansk, though not without sustaining losses from Ukrainian artillery fire.
In the coming weeks, Ukrainian President Volodymyr Zelensky will virtually address the upcoming G7 and NATO summits, senior US administration officials have said, with the leader looking to shore up Western support for his country. During the G7, President Joe Biden will unveil steps alongside other leaders to increase pressure on Russia for its invasion. And at NATO, the US will announce measures to “strengthen European security, alongside expected major new contributions from allies,” one official said.
Members of the Ukrainian parliament have told US lawmakers that the Russian military has calculated how much ammunition Western allies have in stockpiles for the Ukrainian military’s mostly Russian-made artillery — and plan to wait for Ukrainian forces to run out over time.
“Putin is not deterred and I don’t think he will ever be deterred,” Rep. Mike Quigley, a Democrat from Illinois who sits on the House Intelligence Committee, told CNN.
“This war could last years,” he added.
At home, US and NATO partners are beginning to see the limits of their own supplies of certain advanced weapons, including shoulder-fired anti-aircraft missiles and Javelin anti-tank missiles. These weapons systems have their own complicated supply lines, meaning it could take years to replace the thousands of such missiles already supplied to Ukrainian forces.
Meanwhile, the US Defense Department’s watchdog has opened an evaluation of the department’s plans to restock its own munitions and equipment stockpiles as it continues to supply significant quantities to Ukraine, the agency announced Wednesday.
“The objective of this evaluation is to determine the extent to which the DOD has planned to restock its equipment and munitions provided to Ukraine,” the department’s inspector general said in a statement.
CNN’s Devan Cole, Katie Bo Lillis, Barbara Starr, Natasha Bertrand, Oren Liebermann, Tim Lister, Donald Judd and Kevin Liptak contributed to this report.
How I Got Off of the Keto Diet Without Gaining Weight Back
- I lost 40 pounds in a year on the keto diet, but then I wanted to quit.
- To quit without gaining all of the weight back, I used “maintenance keto.”
- Maintenance keto is a period when you increase your carbohydrate count and decrease fat consumption.
When I started the
keto diet
, I was the heaviest I’d ever been.
By the end of the 12 months, I’d lost 40 pounds. Following the keto diet was easier than I expected, I ate foods I loved, and I always felt satiated.
Weight loss was my initial goal, but after a year, I began to not recognize my body and lose my curves. My dilemma was that if I went off of keto, how would I not gain the weight back?
So once my body was at a point where I felt healthy and strong, I consulted with nutritional experts to begin my version of “maintenance keto,” a transition out of following a strict keto diet when you gradually increase your carbohydrate count and decrease fat consumption.
Some choose to stay on keto-friendly foods but increase carbohydrates with green vegetables. Others decide to incorporate food outside of keto and stick to under 50 grams of carbs. Some use this period to transition into a fully balanced macro diet with no limitations.
Although it worked for me, it’s important to note the keto diet is not ideal for everyone and can come with risks. These are the steps I took with my network of experts while listening to my body. It’s important to consult with your doctor before drastically changing your diet.
I used 6 months of maintenance to transition out of the diet and ensure I could healthily maintain weight
I think because I was following clean keto — a version of the diet that focuses on supplying your macro fat count with mostly monounsaturated and polyunsaturated fats like fish, avocado, and seeds — my transition was easier.
Instead of living by convenient macro numbers that would drive up my fat intake, I listened to my body and balanced healthy fats with carbs from vegetable produce to help make up my daily food intake.
In my first few months of keto maintenance, I began increasing my carbohydrate count.
On strict keto, my carbohydrate count was at 20 to 30 grams a day (mostly from green vegetables). For the first month of maintenance keto, I increased my carbohydrate intake to 45 to 50 grams daily while decreasing my fat intake to make up the difference. I kept my protein intake and menu of food items the same.
I focused on eating more green vegetables while minimizing extra healthy fat additions to my meals. I still cooked with oils and ate fatty pieces of meat, but cut out fat bombs or extra avocado and nuts.
For months two through four, I stuck with roughly 50 to 60 grams of carbohydrates a day. I also ventured into fruits and vegetables with heavier carbohydrate counts, like squash and carrots.
On months five and six of maintenance, I stepped back from counting macros and began opening up my diet to more foods, including a little bit of dairy. I began following more of a
paleo diet
, which consists of meats, nuts, seeds, healthy oils, and produce (including most fruits and vegetables).
On month six, I began having foods I ate before keto and saw how they interacted with my body.
For example, the first bite of a traditional milk-chocolate bar with cane sugar after a year and a half of no sugar tasted grossly sweet. I couldn’t believe I ate sugar for so long without seeing how incredibly sweet it was. My favorite food was always potatoes, but when I ate one after 18 months it initially tasted bland and my heart was broken.
Month six was taking elements of keto, paleo, and my new preferences or aversions to food and making them my own. I also learned about what made me feel energized after eating or what made me feel bloated or tired.
Overall, maintenance keto worked for me and my lifestyle
Rachel Hosie/Insider
By going 12 months on keto, and six on maintenance keto, I lost 40 pounds and felt at peace and in love with the way I felt (body image aside).
During months five and six, I gained a few pounds. But for the two years that followed, my weight generally stayed in the same 5-pound range. As someone who could fluctuate 5 pounds a day consistently, I couldn’t believe it.
My body, at that point, was exactly where it wanted to be.