Soluble fiber, in particular, is a type of fiber found in plant foods that absorbs water and can slow the emptying of the stomach to help keep you feeling full for longer . Processed foods, such as instant noodles, fast food, potato chips, crackers, and pretzels are all high in calories and low in important nutrients. For long-lasting, sustainable weight loss, try reducing your intake by 500–750 calories below your baseline to lose around 1–2 pounds (0.45–0.9 kg) per week . Though calorie needs vary based on a number of factors, such as weight, height, gender, and activity level, decreasing your intake too drastically can slow your metabolism and make weight loss more difficult . Can medications prevent or hinder your efforts to lose weight and become healthy?
Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes. The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
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