Lose 5kg In 14 Days Without Exercise

23 April 2022

Discover how I used Ketosis to lose 5kg in 14 days without exercise or salads and how you can do the same starting today. Learn the exact science-based steps I used to lose nearly 12 lbs in only 13 days.

This article is for you if you want to understand how to lose weight on-demand, whenever you desire, throughout your life.

How to lose 5Kg in just 14 days with no Exercise or Salads

Here’s a straightforward summary of the process.

    1. Fully Accept You Need to Lose Weight – The first step is to accept that something needs to change.
    2. Appraise Your Situation – Take stock of your situation, decide not to postpone your weight loss, and be prepared to change what you eat with a few other considerations.
    3. Understand How Losing Fat Works and gain confidence in the two ways human beings lose weight.
    4. Choose a Suitable Diet Method – your tool for effective weight loss
    5. Decide How Much Weight You Want to Lose. At what weight would you feel most comfortable?
    6. Get Motivated to Lose weight – motivation is the fuel you need to start and keep going.
    7. Anticipate Any Possible Obstacles Of Your Weight Loss Journey by considering those things most likely to derail your intentions.
    8. Execute – Take action on your plan and enjoy the experience
    9. Measure Your Weight Loss Progress to know what worked well for you and did not.

Background: My Personal Weight Crisis

On a slightly chilly Spring day, I stepped on my scales, saw my weight and knew right then that I had to change something about how I’ve been living.

I looked down and saw my weight was 104kg, which, as it happens, was the heaviest, I have ever been.

Immediately following that, in just 14 days, I went from 104kg to 98.8kg, which equals approximately 4/5th of a stone.

The average weight I lost per day was 0.88kg, even though, as you can see from the chart below, I lost the weight in fits and starts, with the first day showing the most significant fall. 

I lost 5.2kg (11.44 lbs) in 13 days, ending on the day before Good Friday 2022.

Below, I will tell you exactly how I got rid of that weight and hopefully inspire you to do the same.

Why the date discrepancies? I undertook a 14-day program but stopped after 13 days due to some prior commitments)


This site is about eating out. Writing about losing weight issues or situations is a significant but temporary departure from the norm on this site.

Most articles about eating out and losing weight will tell you what’s most important about avoiding foods that might cause weight gain. 

However, this article takes a different angle. Instead, I will cover a method I used to lose weight quickly that you can easily follow to do the same. Losing weight is one of the most satisfying things you could ever do.

UPDATE: Since writing this article at the end of April 2022, I’ve put myself through this Natural Ketosis diet again. I began on the 10th July and ended it on the 5th of August. I went from 101.7kg to 96kg, which on this occasion is 5.7kg. So from an original weight of 104kg and the start of April to 96kg on the 5th of August, I’ve reduced my weight by 8kg. I’m immensely happy with my progress.

Beware Overindulgence 

Let’s be honest. Some things just feel good, and eating is one of them. It was difficult accepting that I ate too often, too much, and for a long time, the foods that made me fat.

But there is no lying or hiding. Your weight tells the story.

It’s easy to overindulge when eating out. And so, eating out too much may, at some point, force you to confront your weight, as I recently had to. 

We know to eat only when hungry and then stop when satisfied. But who would leave an expensive meal unfinished?

So, to avoid wasting food, we continue eating. Or is it just me who does that?

Food excess doesn’t take long to contribute to our waistline and overall health.

If you’re lucky, one day, you may motivate yourself to improve your health. Losing weight is a great way to start. Many of our ailments stem from being overweight.

“Eating two slices of whole-wheat bread can increase blood sugar by more than two tablespoons of pure sugar.”

My Weight Threshold Red Flag

On the 31st of April 2022, I stepped on the scales and saw my weight had hit 104kg. It was my threshold, my reg flag.

I knew right then that I had to prevent my weight from increasing. To do otherwise would mean becoming a version of myself of which I would disapprove.

There are certain times (irrespective of anything else) when you realise that only you (and only you) can act to save yourself. 

Seeing those numbers on my scales that day was one of those occasions. 

It was a dramatic moment for me. I kid you not.

I looked up at the mirror positioned at head height, which was just six inches from my face, and in that mirror, I took a long look and told myself – “Alright, let’s see what you got”. 

I knew a period of struggle was ahead. There is a time for everything, and now was a time for effort. 

Doing nothing wasn’t an option. We give ourselves excuses to keep things the same.

So we do nothing because we fear failing. Due to that fear, we avoid mustering the courage to do something. 

Here’s a typical dialogue I’ve had in my head before.

What if I try this, and it doesn’t work? 

It would mean I’m useless. 

What would I do then?

Would it mean that other people are right about me?

Would I look a fool?

What would my friends think?

Hmm, I’d better not try then, just in case! 

And I can always say that my weight doesn’t bother me. 

I can say that I’m ok with my weight!”. 

I stepped off those scales, instantly deciding that I must get to the other side of 100kg. The last time I was on the other side would have been roughly the start of COVID, around February 2020.

COVID had not been kind to my weight. The reduced travel, the inactivity, and the sitting in one place meant that I had ballooned, thus wiping out all my previous hard work of keeping my weight in check. 

It had not occurred to me it would happen. I had given in to the moment way too often.

The way to handle such situations is to plan for them, which leads to the next section.

9 Steps To Losing 5Kg In 14 Days Without Exercise

Immediately below are the steps I followed to achieve my quick weight loss objectives.

01- Accept You Need To Lose Weight 

There are many skills I believe modern adults should seek to master.

For example, skills like: – 

    • How to Manage & Invest Your Money
    • How To Have Difficult Conversations
    • How to Handle Confrontation
    • How To Budget For Home Buying
    • How To Deal With Difficult Colleagues
    • How to Anticipate the Future And Plan For It 

But there is one more, and it is of utmost importance.

How to Lose Weight Whenever You Want“.

You can ask this many ways –

“How To Avoid the Obesity Epidemic”

How to Lose Weight Whenever On-Demand

How to Stay Slim Across Your Entire Life

I firmly believe that losing weight on-demand is a skill we should learn in early adulthood. 

I’m nowhere near saying that losing weight is achievable or even applicable for everyone. Still, you can increase your chances of shedding weight whenever it suits you by understanding the principles discussed here.

Think of those times you’ll want to control how you look. At weddings (perhaps your own), christenings, perhaps sometime after giving birth.

The sooner you master this skill, the more your body’s “memory” will help you again and again.

Some believe we are eating our way towards extinction. While this might be a bit extreme, the point is well made. You need to master the skill of losing weight on-demand to save yourself and your loved ones.

But here’s the brutal truth. You’ll never fully accept you need to lose weight until you hear yourself saying why you need to lose weight. The breakthrough comes after you’ve internalised your reasons.

Sometimes those reasons may be unexpected and surprising.

What is the Problem that Needs Solving?

For most of us, part of the problem is overindulgence. We overeat the wrong kinds of food relative to our physical activity.

Especially those foods that cause a spike in insulin. (See the glycaemic index below).

Here are four aspects we could improve.

A- Food Ignorance

Another problem is ignorance of the part carbohydrates, protein and fats play and how to appropriately choose when eating out. We could avoid gaining weight if we understand how these food types affect us.

I confess to knowing nothing about carbs, proteins and fats until my early forties. And many are the same.

B- Cheap and Abundant

Another part of the same problem is external to you. Manufacturers are constantly tinkering with food composition, and that structure has changed in recent years, to our detriment.

Food is also now cheap and abundant. You can eat it on the move, almost everywhere, and anytime you feel like it. Convenience trumps nutrition every time.

“There’s nothing wrong with carbohydrates. It’s not our food’s fault if we fail to use it intelligently enough for our needs.”

C- Snacks, snacks, snacks

Snacks are everywhere. Manufacturers understand food and know exactly how to engineer them to taste, and it’s not by accident that we’ve almost become addicted to them.

This situation has led to more processed food containing ingredients we’d best avoid.

If we truly understood what energy packaged within our snacks meant for our health, perhaps we’d factor it into how we eat.

D- Easy Food Deliveries

More recently, and because of the pandemic, deliveries arrive at record speed, thus making your tasty high-salt or high-sugar favourites only a few minutes away by delivery. It seems like everywhere you look, there are delivery mopeds speeding past.

Inside our homes, we munch through an ever-increasing array and variety of crisps, chocolates, sugary biscuits, low-fat and low-fat drinks, cereals, yoghurts and other energy-laden eats.

Counterintuitively and contrary to popular belief, it’s not fat that makes us fatter. Eating excess calories beyond our body’s dietary needs makes us fatter

Everything we eat is just that – fuel. It’s not the fuel’s fault if we fail to use it intelligently enough for our needs.

Deliveries save us time, which is a great thing but again, we trade convenience for nutrition.


In summary, intelligent food consumption (of all food groups) and knowledge of our lifestyles keep us healthy.

It should now be clear that the majority stand little chance of avoiding gaining weight unless we pay attention to the hormonal impact of our food on our bodies.

The recent pandemic didn’t help. It has reduced our physical activity and made us more sedentary—no more walking to the tube (or train station) and back.

This lifestyle means no more walking around at lunchtime buying lunch, exploring and walking to the loo while in the office, or even walking to people’s desks.

All of which leads to a reduction in exergy expenditure, which undoubtedly affects not just the quality and quantity of sleep we get, but the kind of life we can enjoy in the future. 

Considering that two or four weeks will fly past, whatever you do, what will your weight be in 14 days?

02- Appraise Your Situation

It’s vital to look thoroughly at your situation. People think a lot about losing weight but far fewer ever do anything about it. 

A- Take Stock

People only take weight loss decisions after a period of personal introspection. Some of us put off the decision to cut our weight for years. 

It’s wise to learn the weight-loss skill sooner rather than later.

B- Don’t Keep Postponing Your Weight Loss Aims. 

Indeed, many of us hesitate for decades, even though we might have been uncomfortable and bloated for years. 

But it’s people’s responsibility to take proper care of their bodies. 

I know a particular individual who deliberately remains overweight because he relishes defying his sisters, who nag him about the amount he eats, out of concern for him. 

He doesn’t like to get told what to do, so he keeps on. 

He defies them because they keep on at him, all to his detriment. 

Your first step is to figure out what changes you must make for your goal to work. 

I could now create a long list of things to avoid eating, stop doing, or something to minimise etc. And you’d probably expect that.

However, I cut through all that and took a slightly different approach which I’ll describe below.

C- Change What You Eat As Part of Your Regular Diet

The first step to losing weight is to rethink what you eat. The fuel you use for your body has a far more significant impact on you than your activity.

Your food plays a part 24 hours a day, while most exercise does not.

“If you keep doing what you’ve always done, you’ll keep getting what you’ve always got.”

Therefore, you’ll want to change your food if you prefer a different future outcome. You’ll want to eat foods that cause fewer insulin spikes, like wheat!

In his book Wheat Belly, William Davis, MD, a preventative cardiologist, suggests that eating two slices of whole-wheat bread can increase blood sugar by more than two tablespoons of pure sugar.

He posits that choosing a wheat-free lifestyle offers the following.

    1. substantial weight loss,
    2. correction of cholesterol abnormalities,
    3. relief from arthritis and
    4. prevention of heart disease.

He sees wheat as a significant enemy worthy of combat.

D- Financial Considerations

Having money opens up additional weight-loss possibilities. 

For example, if you’re financially able, you could pay for advice (a nutritionist or personal trainer) or pay someone to prepare your meals.

E- Consider A Keto Diet Bundle

You could consider getting a keto diet bundle. You pay for a diet bundle where a specialist company delivers all the food designed to help your fat loss goals. 

Money is a tool. I’m never reluctant to use it to invest in my betterment, be it health or well-being. 

F- Social Considerations: 

We are all social animals. Here are a few things to consider.

    • Would your friends lend support during your decision? If not so much, would that thwart you? 
    • Are you strong enough to overcome and manage all that goes with dealing with refusing what’s on offer while out with your friends? 
    • Could you go out with friends yet not partake in any festivities? 
    • Could you avoid going out temporarily with them?
    • Do you have time to prepare your diet? I did not, nor did I expect my busy wife to do it on my behalf.
    • Could you realistically buy the food and perhaps cook it yourself? 

The success of the above all depends on factors, for example,  

    • Whether you live alone and your diet choice would affect anyone else
    • How necessary is it to have support from friends
    • The amount of time you have to devote to preparing your diet, your other social and personal obligations etc
    • Are you willing to research and implement it well enough to make the diet successful?

G- Commit To Not Gaining Another Gram

The most significant factor for me, over and above everything else, was that I wanted to begin losing weight immediately. I didn’t want to gain another gram. 

The alarming 104Kg on the scales represented the highest weight I had ever been at, and I didn’t want to delay reducing that number.

Luckily, I knew of a solution that I’ll share below.

03- Understand How Losing Fat Works

There are probably as many ways to lose weight are there are days of the year.

“Technically, losing weight is a straightforward matter.”

On the one hand, your body has its daily energy requirements. On the other, you provide energy to your body to keep functioning through the foods and liquids you eat. 

Then, through basic arithmetic, one of three things will happen. 

    1. Your body will burn fat to satisfy its energy requirements (weight loss). 
    2. Store any excess energy from the food and drink you’ve consumed (weight gain) after all requirements are hormonally “considered”.
    3. You neither gain nor lose weight with no excess to store or nothing to lose. 

So if you want to lose weight, you need to create a negative difference between your body’s daily energy needs (Basal Metabolic Rate) and the energy you provide through what you consume.

Dr Giles Yeo (author of “Why Calories Don’t Count – how we got the science of weight loss wrong”) states that there are only two methods to lose weight.

Method A- Burn fat through oxidisation

Method B- Burn fat through ketogenesis

Method A- Burn Fat Through Oxidisation

The first method of oxidising fat is well known and understood – you exercise to create a calorie deficit relative to your basal metabolic rate, and you should lose weight. To lose 1 lb of fat, it gets said that you must first burn 3500 calories. 

I don’t know about you, but to burn a mere 300 calories requires me to row or cycle for approximately 30-40 minutes. Then I’d need to repeat that a further 11 times, all assuming that I had added no more weight since deciding.

And that’s just to lose a single pound.

In this case, your processed fat gets expelled as liquid (sweat and urine mostly), and through the carbon dioxide, you breathe out.

Sadly though, according to some scientists, not everyone responds favourably to exercise when attempting to lose weight. Exercise has numerous other health-giving benefits, but weight loss for everyone is not one.

A word cloud highlighting the word Ketones

Method B- Burn Fat Through Ketogenesis 

Thankfully, there is another method with no exercise requirements.

This method is about getting the body into a state of metabolic Ketosis to use ketone bodies, which your body then burns as fuel. It is from this state that the word ketogenic gets derived. 

You get into a state of Ketosis when you lower your carbohydrate intake and increase the natural fats you ingest for a few days. With your available “ready” carbohydrate stores minimalised, the body converts your existing fat into ketone bodies which become fuel for your body. 

And so, (much simplified), you use up the energy from your fat stores through ketogenesis.

When our body stops receiving energy, it slips into a mode of operating to keep us alive by using our fat reserves. 

Ketogenic diets support this naturally occurring state of being. 

Ketogenic diet. An extensive set of products for the keto diet. Vector illustration. Meat, fish, vegetables, oils, nuts, eggs.

Here’s how Dr Yeo puts it in his book “Why Calories Don’t Count” (reworded slightly for clarity) as follows: – 

“If you push yourself into Ketosis, there is evidence that ketone bodies also signal to the brain and contribute to the feeling of being less hungry. If you are less hungry and more satiated, you will eat less; if you eat less, you will achieve a calorie deficit; if you are in a calorie deficit for long enough, you will lose weight.”

This ketogenesis method of fat loss is how I chose to lose my 5Kg in less than two weeks. 

It’s worth mentioning that Ketosis is otherwise applicable, to the medical profession (epilepsy, for example), for managing many other areas of health.

Doctors used the Ketogenic diet with high fat, moderate protein and low carbohydrates to control epilepsy in children.

04- Choose a Suitable Diet Method

All methods of losing weight involve some energy deficit. 

And indeed, all diets seek to create a difference between what you eat and your body’s needs. Or between the energy you take in compared with what you expend. 

Below I list the most popular diets (in no particular order).

    1. The Ketogenic diet
    2. The 5:2 diet
    3. The 800-calorie diet
    4. The Atkins diet
    5. A million others!

Ideally, you should seek to create a lifestyle change conducive to long-term weight loss. But your circumstances must be able to support that. 

05- Decide How Much Weight You Want To Lose

The more weight you carry, the greater the amount you should be seeking to lose, and the easier it tends to be to lose that weight.

I decided on a reasonable goal of dropping below 100kg in just two weeks. I felt that would be challenging but achievable. 

So for me, that would be 4kg (8.8 lbs), and it was possible within the two weeks I gave myself.

The amount of weight you want to get rid of should get based on two things.

    1. How far off your ideal weight are you?
    2. At what weight would you feel more comfortable?

Be sensible, though. The more weight you hope to lose, the longer it will take to shift.

However, whatever you do, get started small but get started now.

06- How To Get Motivated To Lose Weight

Motivation for losing weight comes from why you want to lose weight. Whenever you feel like falling back to your old ways, your motivation’s strength keeps you going. 

Use these reasons to fuel your motivation: –

    1. You have an upcoming occasion and want to look your best – perhaps a wedding.
    2. You’re unhappy about how heavy you look and want to feel better about yourself. It can sometimes be tiring to talk to yourself about your weight constantly.
    3. You’d love to wear a particular outfit, perhaps for a special occasion.
    4. You’re concerned with your overall health and want to stave off certain medical conditions often associated with unhealthy weight.
    5. You want to avoid a specific fate that has befallen your parents or other family members. For example, high blood pressure and diabetes (linked to being overweight) are prevalent among some ethnic groups.
    6. You want to avoid looking like someone you know.
    7. You want to take advantage of all the health benefits accompanying exercise, even if it does not lead to weight loss for everyone.

You may have your particular reasons. 

My motivation was simple: – “To weigh less than 100Kg”. For me being over 104Kg was like the beginning of the end. 

104kg signalled that I was less in control of myself than I’d thought. I disliked that feeling and was desperate to do something about it.

Top Tip: Instead of not looking like someone, focus on how you want to look and feel.

Why not strengthen your motivation by spending a minute writing a list of those things that would change for you if you were to succeed at losing the weight you want?

Here are a few examples

    • Lose the weight to show family and friends how straightforward it is to achieve – In which case, do it without fanfare before you tell anyone. You’ll want to avoid being annoying because no one loses weight until they have internally assimilated the idea.
    • You may want to inspire and advise others around you.
    • You may look forward to clothes fitting your better
    • you may want to experience a reduction in knee or back pain from carrying excess around your midriff.

Remember, though, we each have enough motivation. You don’t need to go anywhere to get it or ask anyone.

You have enough. Just look inside. If you can’t find it, you’re not looking hard enough.

If you’re struggling, just set out to have a go but decide to do the minimum. Just get started. As soon as you see any results, you’ll likely get more motivation than you ever believed.

07- Anticipate Any Possible Obstacles Of Your Weight Loss Journey

I once had the good fortune to hear a famous arctic explorer talk about his steps to increase his likelihood of success on his expeditions.

The explorer suggested that planning your weight loss journey is about: –

    • Thinking through, in advance, what’s most likely to happen while dieting.
    • It was knowing beforehand what action you would take under each circumstance. 
    • Anticipating what you might have to do to avoid abandoning your diet.
    • Being aware of what is most likely and least likely to occur and prepare
    • Understanding and being prepared to mitigate the most likely risks

That would be a catastrophe, with your goal left unfinished.

For example, this might be things like: –

    • What do I do if I get hungry when I didn’t expect to be?
    • What should I do if my weight loss stops?
    • Would it be ok if I skip a meal?
    • Can I eat food from outside the program?
    • How critical are the portion sizes for my success?
    • To whom do I turn if I have questions?

I wanted to be ready to handle anything that might come up when I started.

To cover the period between breakfast and lunch, I kept the following drink options to hand.

Each one had the power to take away any hunger I felt.

    • Water
    • Decaffeinated coffee
    • Green Tea
    • Jasmine Tea
    • Lemon – A slice of lemon to drop into a glass of hot water

Herbal teas are appropriate too. The plan was to use these drinks when hungry instead of giving in.

A- Take Early Measurements

I was confident I could lose the weight initially, but I still had yet to do it.

The only measurements I took when I began were my body weight, 104Kg and my tummy circumference, 110cm (43 inches). 

I later regretted not taking my percentage of body fat percentage too.

08- Execute, Then Follow Through

I made my decision. I was ready. 

Here’s how I got started.

A Little Background 

First, a little background to help you understand why I chose what I did.

This occasion wasn’t the first time I set out to lose weight. I did so successfully around seven years ago.

So with my urgent need, I returned to the same place I had previous dealings. https://www.NaturalKetosis.co.uk/

The Natural Ketosis Company is a UK business that provides, right to your door, all the foods you need to get into Ketosis.

You may recall that Ketosis is the metabolic state where ketone bodies, derived from your fat stores ( belly, organs, muscles, liver, thighs, buttocks, hips, arms) get burned as fuel.


Six Direct Steps

So I immediately followed these six steps below.

    1. On their website, I examined their keto foods – these boxes of ketogenic foods contained all the food I needed for breakfast, lunch and dinner with a snack and treat each day of the diet.
    2. I chose and ordered the 14-Day Keto Kickstart Plan. There are six other options. 
    3. I selected the precise breakfasts, lunches, dinners, treats and snacks I liked and wanted.
    4. I placed my order online on the 31st of March 2022.
    5. My order arrived the following day.
    6. I began my diet the day after, on Saturday 2nd of April, 2022

Thirteen days later, I had lost 5.02 KG (11.44 lbs). 

“Why 13 days?” I hear you ask. 

I didn’t want to begin my diet until after the coming holidays. The 14th day was Good Friday, and I had already had eating-out plans for the days following, so I stopped the diet at the end of the 13th day. 

Getting Into the State of Ketosis

I’ve mentioned the term getting into Ketosis a few times now. 

A little research shows three ways to get into the metabolic state of Ketosis.

    1. Eat low carbs with higher fat content and moderate protein.
    2. Eat no food – (i.e. no carbs) – ketones get produced when starvation begins.
    3. Undertake some endurance exercise that exhausts your carbohydrates for an extended period.

Natural Ketosis offered me a quick, easy way into the state of  Ketosis.

Why the Natural Ketosis Company?

Here are eight reasons why I chose the Natural Ketosis Company.

    1. Their low-carb food gets you quickly and easily into Ketosis.
    2. I had previous positive dealings with Natural Ketosis.
    3. They deliver orders quickly.
    4. Their prices are reasonable £12.85 per day for breakfast, lunch, dinner, a snack and a treat!  
    5. They provide the meals ready to be heated and then eaten, thus saving me food-preparation time, effort, and energy. 
    6. They saved me from having to do preliminary Ketosis research.
    7. They know what works and what does not. 
    8. Customers consult with them and ask them anything, and they are responsive.
    9. Their staff have proven to be helpful.

09- Measure Your Weight Loss Progress

The Natural Ketosis Company recommends you only weigh yourself once per week.

I had chosen to weigh myself daily. It’s what I would do on a typical day.

There is a saying: “If you value it, measure it“, and I agree.

You should manage everything you value— your money, work, health, and life.

Not to forget the things you love, your career, relationships, and friendships. These all need management.

Leaving your health to chance is not intelligent. That’s why choosing to lose weight now is a sensible move.

Anything important that you don’t manage heads fast towards chaos and demise. And, without a habit of proper management, you run the risk of ignoring your health when it most needs it.

My Weight Loss Experience

Keto, ketogenic diet, low carb, high healthy fat, healthy food

I had been impatient to start, so I only read the provided diet materials after I had begun. 

It was not my wisest move. I learned afterwards that the recommended frequency to weigh yourself is weekly.

By the time I realised weekly was preferred, I had already weighed myself on two consecutive days. So I decided to ignore their recommendation. 

I got seduced by the notion of seeing my weight fall daily when after day one, my weight fell by just under one kilo.

The Natural Ketosis Company was right. People, not understanding that their body decides when (or if) to shed weight (there is a complicated in-built mechanism that governs this) on any given day, may choose to give up prematurely if one day their weight appears to stall. 

I pledged I wouldn’t give up until the end of the diet.

After capturing weight value from my scales daily, I’d enter them on the Natural Ketosis website. They provide a facility for showing my weight loss graphically.

To save you a few minutes of research, here are their options.

01- 14 Day Keto Kickstart Plan

    • The Natural Ketosis Kickstart Plan, as hinted within the name, is for beginners or people like me who are getting started again. 
    • I chose this because Natural Ketosis designed it to be under 50g of carbohydrate per day.

02- The Super Keto Plan

    • The Super Keto Plan (14 or 28 days) provides under 20g of carbohydrates per day, but I felt this might have been a sudden change for my body.

03- The Intermittent Fasting Plan

    • If you prefer to reduce the time you eat across the day, then the Intermittent Fasting Plan (14 or 28 days) might suit you best. Only you can tell.

04- The Easy Fast 800 Keto Plan

    • This Easy Fast 800 Keto Plan seems to be an eating plan with no 14-day version. You get 28 days’ worth of lunches, dinners, snacks and treats with no breakfasts.
    • At the very least, this particular diet plan appears to support the principles described in Dr Michael Mosley’s Fast 800 Keto Book, which discusses how to combine a Keto meal containing limited calories across the day by fasting.

These plans contain the requisite amount of fats necessary to aid your weight loss.

What Was the Toughest Part of the Keto Diet?

The most challenging part of the diet was not eating!

Whenever I wasn’t busy, I felt like I could eat. This situation was partly due to working from home and being continually in the presence of food.

Also, it was mainly due to my tendency to sometimes graze throughout the day. I hadn’t realised how much of a habit I had eating whenever I wanted. I fed far too often.

I disliked being unable to enjoy the taste of eating I loved.

I found it difficult being unable to peck at items like satsumas, small pears or grapes. Being unable to drink regular tea was another challenge (due to its impact on the ketosis process).

I learned that I loved eating food more than losing weight, which I knew had longer-term benefits like feeling better and staving off many medical conditions.

For these reasons, I recommend anticipating what will happen during your diet and being ready with solutions. Drinking Jasmine tea or decaf coffee as a first option was my most popular first action.

You very rarely ever need to respond when your first hungry feeling. Our characters, by default, are much stronger than that.

Having a hot drink or drinking regular water is enough to distract your stomach. That’s why I preferred this option.

What Was the Most Unexpected Aspect of the Keto Diet?

I’ll not dwell on this, but I’ll say it was something I never anticipated – a reduction in flatulence. Oh sorry! Was I not supposed to say that?

Also, I felt lighter and was surprised by how good that felt. It spurred me on to want to do more of it.

How Tasty Was the Natural Ketosis Food?

Taste is relative, but I found the food to be delicious. 

The food comes in packets you heat in a microwave or cook in a pan as desired. Unlike other companies, there’s no need to buy ingredients, weigh them out, and cook them. 

You can prepare a meal in under 5 minutes. You do so by cooking a portion of vegetables (perhaps a handful of green beans), heating your meal in the microwave for 2:30 minutes, stirring briefly, and heating for a further minute. 

When thoroughly heated, combine it with a small portion of your vegetables (green beans are my favourites) and enjoy it.

What Kinds of Foods Are Available on the Natural Ketosis Plans?

Here are four of their soups designed for lunchtime (typically 4g of carbohydrates).

    1. Pea and Pancetta Soup
    2. Chilli Bean Soup
    3. Creamy Chicken & Vegetable Soup
    4. Coconut & Kale Soup

Here are four of their evening dinner meals (typically 5g of carbohydrates).

    1. Chicken and Mushroom Fricassee
    2. Chicken Breton
    3. Sweet Chilli Pork
    4. Pork Milanese

Here are the names of four of their snacks (an average of 2g of carbohydrates per bar)

    1. Raspberry & Almond Bar
    2. Apple & Cinnamon Bar
    3. Caramel & Sea Salt Bar
    4. Jalapeno Pork Crunch

Further details of the other foods you can eat are available in the Guide For Success download when you have chosen a plan.

What Was It Like During My 13-day Diet?

The chart below shows that I lost the most weight on the first day.

The first day was my best regarding weight and how I felt. That day went quickly.

It was a Saturday. I went to the gym and remained busy for the remainder of the day.

Weight Loss Progress Chart showing loss readings across 13 days

Note: See the end of this article for the final graph of my overall progress.

Psychologically, it’s then restrictive to keep to a diet when you’re used to eating whatever you like, whenever you want (and paying the price with excess weight). 

As I described earlier in this article, the key was to have hot drinks (or water) handy whenever I felt tempted to eat between meals. Natural Ketosis has designed its plans well because they provide snacks for these occasions.

A quick look at the chart above shows that some days were more effective than others. 

“It turned out that I had chosen the wrong kind of berries containing more carbohydrates than was recommended.”

Silly Mistakes I Made On the Keto Diet

Natural Ketosis has made the dieting process foolproof, but I made some mistakes during the diet. The yellow dots in the chart above represent when I felt I had made my mistakes.

I subsequently consulted Natural Ketosis about my “mistakes”, but I was relieved when they reassured me I had made no real blunders. (I’ve added the questions I posed to them below)

A- My First Mistake – I made my first mistake when I bulked up my breakfast with some berries. It turned out that I had chosen the wrong berries with more carbohydrates than was recommended.

What happened was that I remember reading a book written by the founder of the company when it was initially named goLower. In the book, she explained how she observed individuals losing weight using blackberries, blueberries, strawberries and raspberries in the book. 

I bulked my breakfast with blueberries without paying attention to the current advice. I hadn’t realised then that blueberries were not on the list. 

After eating the 100g of blueberries, my weight stalled immediately on days 4 and 5. Natural Ketosis suggested my weight stalling might have been for other reasons.

This incident proved the importance of not deviating too much from their recipe.

B- My Second Mistake – On another day, I made the size of my vegetable portion more significant than on earlier days. I assumed it was acceptable to eat whatever amount of vegetables I liked.

But that’s not true. Portion sizes do matter.

Every mistake I made did seem to change my results on the day.

One Disappointment I Had With My Diet

For sure, I lost weight. I felt happy because of it. Having gone through it, I was glad it was over – no one likes restrictions.

Overall I was delighted to now be weighing less than 100Kg.

But my one disappointment was that I lost none of my tummy’s circumference. That number remained unchanged throughout at 110cm.

Ketosis burns all the different kinds of fat we store (visceral – the fat that surrounds our organs, subcutaneous fat – the fat we can pinch around our waist, ectopic fat – the fat stored in places that can negatively affect your health ).

Still, perhaps I needed a more extended diet period for that to happen for me.

Continental Breakfast with fried eggs, bacon and drinks. Ketogenic diet concept.

Here’s the Real Reason We Get Fatter

There is something critical you must appreciate. The amount of food and how often you eat both matter for sure. 

But of greater importance is what you eat. And that’s because of what happens inside us when we eat.

The carbohydrates, proteins and fats from every meal, snack, treat or drink contribute to:

    1. How our food tastes.
    2. The amount of energy we get from the food.
    3. How well it satisfies us.
    4. The food’s nutritional value (vitamins, minerals, etc.)

Whether or not you live a life constantly worrying about weight gain or weight loss largely depends on the percentages of those food types you eat regularly. 

It, therefore, helps to understand the part played by each of the three food types.

    1. Generally quick and easy to digestcarbohydrates provide energy in the most digestible form. 
    2. Protein, also fuel, takes longer to digest and supports many other essential functions in our bodies.
    3. Fats, our most concentrated energy source, like protein, are structural building blocks necessary for good food taste. 

Beware Insulin Events

Carbohydrates, protein and fats get burned at different rates (the effort varies) and are treated differently by various inbuilt mechanisms. For example, glucose is processed in our bloodstream while our liver processes fructose.

Both are sugar (carbohydrates) but follow different pathways because of their chemical makeup.

After eating, any excess energy in our bloodstream gets detected, and our pancreas secretes insulin to help. This secretion sweeps away that energy into our cells. 

This “Insulin Event“, often repeated throughout the day, is partly responsible for weight gain. I say somewhat because the body is working as designed. It is not a fault.

Too many insulin events can lead to Type II diabetes. 

Diabetes is when the near-continuous insulin production causes our bodies to become resistant to its effect. (By the way, it is possible to improve your insulin sensitivity. See later in this article).

With no mechanism to remove glucose from our bloodstream, some limbs are at risk of amputation.

As you can see, weight loss is more related to what we eat than how much we eat. Of course, amount and portion size matter, but eating foods that minimise your number of insulin events will affect how much you weigh.

The trick is to manage the percentages of each food type at every meal. The Keto diet is low in carbohydrates, moderate in protein and high in dietary fat.

Glycemic index food division as grocery product sugar levels outline diagram.

Which Foods Cause Insulin Events?

Most of your sweet foods (containing glucose) will cause a spike in insulin. (Processing of fructose from fruit gets handled by our liver). 

Carbohydrates have the most significant impact on sugar levels in our blood. By looking at a Glycaemic Index chart, you can see how much your blood gets affected by the carbohydrates you eat. 

Each food gets assigned a number representing the rate at which the blood sugar gets changed by eating the food. 

The lower the number, the smaller the blood sugar change. Blood sugars rise more slowly and steadily than higher numbers. 

Foods with high numbers significantly impact the amount of sugar in the blood that will be saved later as fat if it is not needed immediately to power your body. 

It is the high-numbered foods that cause the most insulin events.

Watch out for food like: –

    • glucose,
    • high fructose corn syrup,
    • syrups,
    • caramel,
    • fruit juices (even though fructose gets processed by the liver),
    • corn flakes,
    • white bread,
    • white rice,
    • potato,
    • maltose
    • cereals (some contain refined sugars). 

Take a look at the glycaemic index for more details. The carbohydrate foods get categorised into low, medium and high.

As you’ll see later, this sugar disruption often leads to insulin getting secreted to clear glucose from your bloodstream, (potentially) leading to weight gain. 

Quantity Matters: It should be clear that the amount of a particular food you eat plays a big part in how your body responds. For example, regularly having a large cake impacts your bloodstream more than a tiny slice of cake.

Note: The blood sugar glucose disruption and handling vary tremendously even between individuals who eat the same foods. 

My Recommendations For Sticking With the Keto Diet

Before you begin your diet, decide on which hot drinks you enjoy.
Have these drinks to hand on each day of your diet.

Ideally, all you should need to do is add hot water – be sure to add no caffeine or sugar. The diet permits up to 150ml of milk, so consider having an amount across the day.

Also, divide each pork crunch snack into four before starting your diet. Eat only one portion at any one time.

They are tasty, and dividing them saves you from devouring the entire pack in one sitting.

I like cocoa, decaffeinated coffee, jasmine tea and green tea.

    1. First thing in the morning, I suggest drinking as much water as you comfortably can.
    2. If you’re leaving home for work, you may need to eat at a specific time; otherwise, have breakfast only when your body tells you it’s hungry.
    3. Pay attention to the portion size of your breakfast. Be sure to stay within limits. As the day’s first meal, you don’t want to ruin the day. It’s easy to convince yourself that you need the two extra dollops of Greek yoghurt or that you have been so good that you should add some dried fruit to your breakfast more palatable. Don’t do it. You’ll thank yourself after you’ve made it through the diet period. Instead, have blackberries, strawberries and raspberries (Avoid making the blueberry mistake as I did).
    4. While I didn’t have to consider calories while on a diet (I don’t recall them getting highlighted during the diet), it’s clear that calories matter. They do count as the portion sizes get mentioned.
    5. Between breakfast and lunchtime, try to eat nothing. Drink if you must but eat nothing. You may find this time of day the most challenging, especially if you’re used to grazing across the day.
    6. Another tip is to keep yourself busy. Keeping busy tends to make the process easier.
      Dig deep within. Call upon your character. You have far more latent capability to achieve what you want than it might appear. You can do it.
    7. Have a hot drink first if you can’t wait because you’re starving. If after your hot drink you still feel hungry (you won’t, but if you do), have a quarter of the crunchy snacks provided. Do whatever you can to drink first before eating anything. If you must, eat the snack as described, but try your hardest to postpone your lunch until the designated time. I suspect you’ll not struggle with this diet in the slightest, but this narrative is about preparing you for the journey ahead and helping you stay on track.
    8. Choose to have water and hot drinks between lunch and dinner before your evening meal.
    9. Suppose you were to read the relevant Your Guide to Success that’s available for download from the Natural Ketosis website. In that case, you’ll learn more about what to expect, the foods to avoid, drinks to avoid (avoid diet drinks), tea & coffee, alcohol, what vegetable alternatives there are, the additional snacks you can partake in, and more. Therefore, you’ll find the process is tremendously rewarding and only slightly uncomfortable due to us almost continuously grazing all day.
    10. After 2-3 days, you’ll settle into a routine, and 14 or 28 days will come and go.

So, as someone who might have wanted to lose weight for quite some time, I want to ask you this.

Considering that two or four weeks will fly past, whatever you do, what will your weight be in 14 days?

The same or lower? Either way, how will you feel?

Typical Keto Diet Questions for Natural Ketosis 

While dieting, my results prompted me to contact the providers of my diet supplies – Natural Ketosis Company. I submitted to them a list of questions.

And, kindly, they responded.

For your convenience, I include the questions and their responses below (lightly edited for clarity)

1. What foods or substances apart from sugar stop the Ketosis process?

    • Various foods can stop Ketosis, but it all depends on your approach to the Keto diet. For instance, too much protein can affect Ketosis as it eventually converts to sugar in the body.
    • Caffeine can also affect the body and Ketosis.
    • As a general rule of thumb, you need to stay under 50g of carbs per day to stay in Ketosis, but the makeup of that 50g of carbs is also critical. For instance, you cannot eat two slices of bread per day and fill the rest of your meals with just protein and fat as your body is not getting the correct nutrition.
    • You mentioned – “I’ve found that on any day I eat 1) a small amount of cheese, 2) have milk or 3) blackberries (even just four), (days highlighted below) that my weight stalls or is drastic for that day when compared with other days. On days 4 and 5, I thought that blueberries were ok before I realised they were not on your approved list of berries. I changed to blackberries.”
    • Blueberries are much higher in carbs, so they may affect you depending on your carbs for that day, but not drastically. The other foods you add daily are acceptable for the Keto diet if you stick with your plan’s daily allowances.
    • As I mentioned above, adding these foods is likely not cause weight loss to stop, stall, or go back up; these are natural fluctuations.
    • The main thing to remember on Keto is eating when hungry and stopping when satisfied. So, if you find yourself hungry and have a small amount of cheese, that is fine; however, adding the cheese when not hungry could create a problem and slow weight loss.
    • If you think about the body and the energy, it requires daily. Imagine you need 100 bits of energy to fuel your body per day. On the keto diet, that energy comes from the fat we eat and the fat within our bodies.
    • Now, imagine we get 55 bits of that energy from our food. That leaves the body requiring 45 bits of significance.
    • This deficit is where fat burning kicks in. The body starts to burn fat stored within to provide that needed energy.
    • Now let’s say you add a little more food, maybe some cheese or some nuts – this takes the energy we consume up, so the body needs to burn less.
    • This requirement reduction recommends only checking weight and body measurements once per week. Some days we will require more food than others, so fat burning differs across a week.

2. Would exercise like cycling or walking during the weight-loss plan affect the ketosis process?

    • Again, as a general rule of thumb, exercise is not required with the Keto diet. However, exercising can improve your overall well-being and mental health and encourage the body to burn fat. 
    • Returning to the previous point about the energy required for the body, if you previously needed 100 bits of energy to go about your general day but then start exercising and require a further 20 bits of energy, the body has to acquire this from somewhere.
    • Now, that is not to say that jumping into exercising will make weight loss faster, the body can only provide and burn so much energy at a time, so it may mean that if you exercise, you might need to add some extra food to help make up that deficit.
    • It is a personal choice. If you want to exercise, that is great, and the diet can support you, but please don’t feel you have to, as results will not necessarily be better/faster.

3. Would lifting light weights during the weight loss plan jeopardise my weight-loss goals?

    • Lifting weight is similar to exercise, you are welcome to do it, but you are likely to have to supplement the plan with additional food. Weight and resistance training can be excellent for your body, and the more muscle we have, the more fat we tend to burn (win-win, right?), but it can offset weight loss on the scales, which can demotivate people.
    • The reason for this is that muscle weighs more than fat. So, as you burn off fat, which is bulkier within the body and gain muscle, you can find your weight stagnates or even goes up.
    • This state is not bad, as you will likely see your body shape change, but this can worry people and make them think it is not working.
    • If you want to incorporate weight training, I would encourage you to have your body fat % checked monthly or every two months, as this should indicate if you are burning fat even if your weight is not dropping on the scales.

4. Is there any way to handle the light-headedness in Ketosis?

    • Many things could cause this. Once in Ketosis, you should not feel light-headed unless there is some sort of imbalance. It could be that you are not eating enough on some days. 
    • For instance, you may need more food if you are more active. It could be due to insufficient water, too much caffeine or something as simple as a slight electrolyte imbalance. 
    • Without fully understanding your day-to-day and when you feel this, I cannot give an exact answer, but please feel free to come back to me with a bit more info, and I will be happy to provide a more personalised solution for you.

5. Does fasting positively or negatively affect the weight-loss process?

    • Fasting is a simple process. Naturally, everyone tends to fast overnight. We finish eating in the evening and go to sleep. Overnight, as we sleep, we are fasting.
    • This fasting allows the body to process all day’s food entirely. It then goes about its work using that within the body to repair and rebuild.
    • We then wake up and break our fast with breakfast.
    • Fasting, which has become popular in recent years, is just a variation of time-restricted eating. It aims to extend the hours in which your body is in that natural fasting state.
    • Most people mistake eating the same amount of food in a smaller time window—this defeats the purpose.
    • Our Fasting option removes the breakfast meal from the daily plan and provides two meals plus a snack daily. This option works on a 16:8 variation – fasting for 16 continuous hours with an 8-hour eating window.
    • While fasting can be a great tool to help overcome a natural plateau or a quick weight loss boost before an event or holiday, we don’t recommend it long-term as it can be hard to stick with every day.
    • Remember that any regime you follow will become the “new normal” for the body, and weight loss will stall, so eventually, you have to switch things up to continue seeing results.

6. What should I do next if my weight loss seems to have stalled?

    • If you do not see any weight loss from 1 week to the next, you could have hit a plateau, although this seems less likely as you are relatively new to the plan. However, a simple way to try and overcome a plateau is by switching things up between days.
    • The easiest way we recommend doing this is by switching the breakfast with dairy and berries every other day for some eggs. You can cook the eggs in any way and enjoy them with some bacon or salmon.
    • What this does is help to alternate the carbs you are consuming each day to help push you over the plateau. This variation won’t allow you to lose weight faster in general but can force the body out of a plateau quickly.
    • Of course, if this does not work, please get in touch, and we can work out a more tailored approach for you.

7. Is there a way to check if I’m in Ketosis?

    • There are monitors and strips etc. However, their reliability is questionable. Ketostix to test urine I don’t recommend, but there are breath and blood meters you can buy.
    • These are more pricey, blood meters are invasive, and again, questionable reliability, so they won’t necessarily be helpful for you.

8. Does drinking a small amount of milk in coffee (just enough to whiten it) stop the weight-loss process?

    • Whole milk is fine as long as you stick with your daily allowance. With no issue, you can have up to 250ml daily for the Kickstart Plan.

9. I also wanted to ask if supplements or medicine could affect the ketosis process.

    • Some supplements can affect the diet – it depends on which option and the quality of that option (i.e., the ingredients used)
    • Medications can affect Ketosis. Things like antidepressants, steroids or Thyroxine can cause weight loss to be relatively slow.
    • Not impossible to see results in these situations, but you can need more persistence and patience to lose the weight you want.

10. During the first week, almost every evening meal caused me tummy upset. I think in the first week, it was five days or so. Is that normal? To be expected?

    • It can make you feel nauseous, especially in the first few days. The body is adapting to a new way of eating and higher amounts of fat and fibre.
    • Additionally, the meals are quite a lot of liquid, and it can take some time to adjust.
    • Changes to bowel movements are super common in the first few days. It can go either way, but most people experience some change.
    • It shouldn’t be a factor again as your body has adapted to the change, and the longer you stay in Ketosis consistently, the easier it will be to switch between Keto and not Keto.

Weight Loss Facts – What You Should Care About Your Weight?

These facts from the NHS and Health Express websites make for sobering reading. We are all part of these statistics. We are all at the same risk as everyone else.

    • 62% of the UK population is overweight, with 58% women and 68% men.
    • Nearly 25% of adults get classed as obese – Obesity is the biggest financial strain on the NHS
    • 1,022,000 (over a million) NHS obesity-related admissions in 2019/2020.
    • The UK has the most significant rates of obesity in Europe.
    • Obesity is responsible for 30,000 deaths yearly, about 2500 a month and around 90 deaths daily!
    • Only 26% of adults followed the recommended 5-a-day fruit recommendations in 2015.
      in 2018/19, there were 11,117 hospital admissions of people having a primary diagnosis of obesity.
    • Sedentary lifestyles are often to blame for the increase in Obesity
    • 3 out of every four patients admitted to the hospital for obesity were women
    • Promoting healthy living (exercise and diet) is key to reducing figures.
    • The obesity figures are rising, and in 30 years, approximately half of the population, up from 25%, will be obese.
    • Black, Asian and other ethnic groups have an increased risk of developing at least one long-term chronic disease than other groups – type 2 diabetes, for example.
    • The size of one’s waist is a predictor of heart disease, stroke or type 2 diabetes.

How important is it to you to avoid the dragnet that is obesity, which threatens to gobble us all up unless we each take drastic action?

Discover Your Biggest Dieting Hurdle

There is something else to bring to your attention. You don’t have to get into Ketosis to lose weight. Changing your diet and eating less are the two following options if taking exercise is not your thing.

Remember, though, – many people often fail to respond to exercise. The best diet for weight loss is the Mediterranean diet.

But with all your enlightenment about dieting, there is still one big problem to overcome. It is about eating the correct mix of carbohydrates, protein and fats while keeping portions small enough to lose weight and minimising events involving insulin.

Knowing that is one thing, but doing it is another.

And the biggest secret that Natural Ketosis holds is how to achieve the precise mix of carbs, proteins and fats to keep you satisfied while dieting.

With the right amount of protein and fats, you should construct your meals to ease your hunger for several hours, thus minimising the need to graze. And this is the expertise they bring.

The question then changes to – how valuable is it to access this expertise, or should you ignore it and carry on as before?

I may sound like a salesperson for Natural Ketosis, but that is not my intention. Also, by thinking that is to miss the entire point, you now potentially know a way to handle your weight problem. That is what I’ve given and for what you may have been waiting your entire adult life.

You can do a few things more useful and valuable than working out exactly how to lose weight on demand, as I’ve said many times in this article. I’ve provided the solution that will work for the majority.

What Next After Your Weight Loss?

What you do afterwards depends on you. You know at least one way to use your body’s mechanisms to lose weight. 

This natural ketosis method works for every person’s body because it is the same method your body chooses if you were to starve (or fast) for a few days.

The next step is to consider your overall level of health. Here are some questions to help with that.

What’s your waist size?

Men with a waist circumference of 37inches or more or women with 31.5 or more should act immediately to lose weight rather than postpone the decision.

Health professionals recommend that women with a waist size greater than 34 inches contact their GP, and men with greater than 40inches so do the same. 

It’s simply because the presence of excess belly fat is an indicator of potential trouble ahead.

We’ve already discussed that it is one of the two natural ways weight loss occurs. 

You don’t have to go out of your way for this method to activate automatically.

“Eat Food, Not Too Much, Mostly Plants.”

Strategically, minimising insulin events is the way to keep your weight down. 

Take opportunities also to reduce your average calorie intake. You can reduce what you eat a couple of days out of seven. 

You could help yourself by not drinking calories. While not always possible, be aware that it is an easy way to ingest sugars and carbs.

Remember that while living healthy lives is essential, life is for living. 

Suggestion: I suggest you go through the weight loss process at least once, using the keto diet info presented here or whichever ketosis method you prefer. Doing so will make Ketosis easier to achieve in future.

An Infographic presentation of the best foods for weight loss

Body Mass Index (BMI) and your Basal Metabolic Rate (BMR)

If you’re clear about your next move from here concerning any weight issue you may have, that’s great. For some of us, it will be easy. For others, less so.

We know when we feel bloated and sluggish in our skins. We know when something is wrong and when we should be taking action. But, the need to lose weight is no mystery. You know it.

The prospect of becoming obese increases the likelihood, and we want to increase our chances of living longer. It’s not inaccurate to say that losing weight excess always helps with that.

There are some numbers you should pay attention to, irrespective of how you feel about your overall health; your Body Mass Index (BMI) and your Basal Metabolic Rate(BMR)

Body Mass Index (BMI)

Your BMI makes it straightforward to compare your weight against a series of weight ranges. You then make changes depending on your BMI.

Your BMI gets derived from a simple formula that gives you a comparable number to determine how “healthy” you might be.

The formula is to divide your weight (Kg) by your height (m2), giving you a number that is Kg/m2 (Kg per m2)

    • Institutions consider a value of below 18.5 for adults as underweight. It would be best if you took action to increase this.
    • At the other end of the scale, you’re considered obese with a BMI of 30 and 39.9.
    • The low values of 18.5 to 24.9 are said to be healthy, while the higher values of 25-29.9 are considered overweight.

BMI Accuracy

While your BMI allows for general comparisons across the population, know that your BMI is only part of the picture. Your BMI number is unaware of your body’s composition.

We are all made from varying percentages of fat and muscle. And the BMI does not take this composition into account.

Health professionals also consider the difference between fat and muscle. So, tall and well-built athletes will appear classified as obese also.

But only you can know how much that might apply to you. You can determine your BMI on the NHS website.

You may want to investigate what your BMI means for your health.

Basal Metabolic Rate

Another number to know is your BMR.

Basal metabolic rate is a measurement of the number of calories needed to perform your body’s most basic (basal) functions, like

    • breathing
    • digesting food
    • circulation, hair growth
    • pumping blood
    • cell production
    • hormone secretions
    • keeping warm
    • shivering
    • moving liquids and solids around your body
    • and so on

Resting metabolic rate is a slightly different measurement of the number of calories your body burns at rest while taking care of its natural functions.

Your BMR is important because it indicates the number of calories your body burns when doing nothing else. Your BMR gets determined by age, ethnicity, metabolism, gender and height.

Why Your BMR Is Important
You’ll neither lose nor gain weight if your calorific intake is the same as your BMR. However, if you eat more than your BMR, you’ll gain weight and consume less than your BMR, and your weight will fall.

So your BMR is a reference figure you add for weight gain or subtract for weight loss. You’ll either lose or gain weight if you consistently create a deficit or surplus of approximately 500 calories daily.

How Healthy Are You?

You may still be uncertain if losing weight is your best action. Losing weight is just one part of the whole idea of getting healthier. Assuming that, how much you weigh for your age, lifestyle and gender is of concern to you.

But there are other ways to determine your level of health. Being overweight is enough, but other factors may help you to think about things.

Being healthy is about the freedom from having to think about your health.

If you never have to talk or think about your health, then consider yourself lucky. People are in terminal decline without being aware.

The gravity of this is the reason behind the question How Healthy Are You?

Obvious Health Indicators

There are some obvious health indicators to watch. Let’s examine a few.

01- Your Waist Circumference

We’ve already discussed how your waist circumference affects your health.

02- Your Weight

How much you weigh is only one factor in determining your health. We’ve discussed this at length so far.

03- Your Heart Health

Knowing the health of your heart is another indicator. Many people die from heart disease and complications, even when there is no history within the family.

Hiding behind this “no family history” fact can be a fatal mistake. Walking exercises your heart.

A few questions here may help you.

    • How many minutes can you walk – minutes, hours or longer if necessary?
    • Can you ride a bicycle for, say, 20 minutes or more?
    • Would you or do you walk up inclines or stairs without thinking about it?
    • Do you prefer to stand on the escalator rather than walk?

If the answers cause your heart to skip a beat, it’s time to think more about your health. It’s when we stop being able to do these things that we are on the decline.

04- Everyday Joint Pain

If you need to take painkillers regularly to help with walking or simply living, then perhaps you’re less healthy than you realise. Pains in your significant joints like your shoulders, knees, hips or elbows are indicators of your health too.

Without a resolution, your quality of life will diminish. Much of the joint pain we experience can come from old untreated injuries or while playing sport. But such pain can often be the result of being overweight.

Back pain, shoulder pain, neck pain and other joint pain are all indicators of less than optimal health, which can morph quite quickly into chronic pain that leaves you permanently suffering.

05- Your Blood Pressure

People make the same mistake when thinking about blood pressure. We believe we are unlikely to suffer from this silent killer when there is no reported history of it within our family.

Nowadays, it is easy to check blood pressure, so we have fewer excuses for not knowing. There is no shortage of affordable machines with which you can measure.

Some mobile phones even have the capability (even though we doubt their accuracy) to measure blood pressure.

By the way, regular numbers of less than  140/90  are considered healthy. The farther away from 90 (at the bottom), the better off you are.

Some Less Obvious Health Indicators

But there are some less obvious health factors too. But to focus only on these would be a mistake.

There are other less apparent health indicators that I’ll elucidate with a few questions that you may not have considered.

01- Your Walking Speed

How quickly can you walk? Your walking speed gives clues about your overall health. Consider most children. They can hardly keep still. How far off that are you?

How do you feel at the mere thought of walking? This question forces another way of thinking about this. If you feel strongly opposed to the idea of walking or exercising (and you are not injured or impaired), then you may want to look into why your body and mind react in that way to one of the body’s most natural functional movements.

02- Your Press-ups Capability

How many press-ups can you do without stopping?

Ok, I accept that we are not likely to want to do press-ups—only children like the floor, and adults much less.

However, that doesn’t stop your ability to do press-ups from being an accurate indicator of your overall health. Doing press-ups is a measure of your strength. That much is clear.

The stronger you are, the more capable you are. And the more skilled you are, the greater your interests and inclinations will be in continuing to engage with the world fully.

03- Your Physical State and Inclinations

How healthy do you feel?

If you could wave a magic wand, what one thing would you fix about your health?

Physically weaker people tend to engage much less with the world. Their inclinations match their physical state, so they head faster towards organs failing when next challenged.

Our inclinations tend to match our physical state, which keeps us from wanting to exercise or even diet. When the dangers of doing nothing become too great, we must take positive action about our health.

You know what I mean. You’ll only exercise if it’s the only thing that will save your life or when there are no other options.

04- Your Hand Grip Strength

How firm is your hand grip?

This test is another measure of your strength. It goes hand-in-hand with your blood pressure, so if one gets diminished, so does the other.

05- Your Ability To Repeatedly Stand And Sit

How often can you stand and sit in a chair before getting tired?

This ability to stand and sit is yet another measure of your strength. Strength and longevity are related.

Could you do this 30 times or just five times? The number matters. If you’re overweight, you might struggle with this. Your joints may hurt.

06- Your Balance

For How MANY SECONDS can you balance on one leg?

Recent studies show that balance is one of the capabilities we lose sooner than others as we age. Studies have shown that more people, able to continuously balance on one leg for 10 seconds with their other foot behind the first tend to live longer than others unable to.

If you cannot balance yourself on one leg, you’re probably less healthy than someone who can. It is a mortality indicator to consider when looking at your health.

More health-related questions

01- Can you stand from a seated cross-legged position without holding on to anything?

This capability might surprise you as an indicator of health, but it’s for those of us who now struggle to do it.

I appreciate, too, that not everyone has ever been able to stand from a cross-legged position.

02- Can you stand unaided?

People able to stand from being usually seated without holding onto someone or something appear healthier than those needing assistance.

03- How much sleep do you get regularly?

Lack of sleep is associated with many aspects of health; the least is your mental health and memory.

You can also figure out other questions for yourself relating to drugs, alcohol and smoking.

With an honest appraisal of the above, you’ll better understand how healthy you are. If in doubt, you should consult your doctor too.

04- Can you stand or walk or move without grunting?

Likewise, do you hold parts of your body while you move? Do you clasp your elbow? Or maybe, your hip or your back as you walk?

We’ve all seen people grunt as they stand or sit; some are not so old. It’s difficult to pretend to be healthy when you’re not.

Involuntary grunts give the game away, not just to others but to you.

05- How well do you walk?

Do you walk confidently without issue, or has that changed to become a limp? Do you hesitate to use the stairs, either up or down? Do you always prefer the escalator or lift?

If yes, then what is the underlying issue you need to get fixed? It is a big mistake to mess with your mobility. Don’t risk losing it.

06- How often do you find yourself coughing?

Regular coughing may be an indication of there being some issue with your lungs checked. It’s not the kind of issue to ignore.

This situation is especially true if you’ve ever smoked. It’s sad but true that, leaving accidents aside, you’re likely to have a period of your future life suffering from the adverse effects of having ever smoked.

I’ve seen this suffering firsthand, and it is thoroughly unpleasant.

07- How difficult do you find getting into or out of a car?

Do you find getting into or out of a car to be an easy task? What about getting onto or off the bus?

Does the driver typically have to lower the steps to make it easier for you to step on or off the bus? Do you limp even slightly?

Perhaps you don’t use public transport. Do you wince when you get in or out of your car?

These difficulties may be signs of joint pain that demands attention.

08- Do you cough when you laugh or when taking deep breaths?

Are your lungs in proper order? Do you find yourself coughing when you take deep breaths? Sit upright and take 5 or 6 deep breaths and check for yourself. It never harms to get a second opinion about your health.

Without a doubt, losing weight will help with almost every aspect of your health – so is now not the time to prioritise your health?

By addressing any of the above issues, you can dramatically improve your life, affect how long you live, improve your mental health and state and ensure a better quality of life.

These situations may seem to be issues that affect older people, and that’s because they tend to be. But you should be aware of how healthy you are irrespective of your age.

How To Improve Your Insulin Resistance Using A Simple Cycling Exercise

Earlier I mentioned it was possible to improve your insulin resistance. There are many ways to do this, but I’ll explain the method demonstrated by Dr Michael Mosley on TV below. 

Close up of a man doing cardio training on a stationary air bike machine with a fan at the gym.

I’ve also added extra details below based on my practical experience of the exercise, thereby making the activity more straightforward for you to achieve.

The Stationary Cycling Exercise

For this exercise, you will need a timer that shows seconds. Your stationary bike may have one built-in, but almost any smartphone will suffice.

To reduce the chances of hurting yourself or getting sore the following day, I recommend you take a few minutes to warm up. 

You never want to jump into exertion without first giving yourself a chance by first increasing your heart rate. 

Below is the core exercise, but please pay attention to the preliminary shoulder, leg and hip stretch activities you should do ideally first.

For this exercise, you will need access to a stationary bike. I use an air bike, similar to that in the image above.

“The most challenging part of the diet was not eating!”

The advantage of such a bike is that the resistance gets generated from you and your efforts.

This self-generated resistance reduces the likelihood of never getting the same resistance tension twice in a row. You set the resistance on some regular stationary bikes via a lever or a wheel.

These levers and wheels make it difficult to get the precise resistance level each time. Thankfully, many gyms these days have an air bike, similar to that above.

01- Core Exercise – Overview

This exercise requires pedalling as hard and fast as possible for 20 seconds. But we only do so when ready. 

If this is your first time, you may prefer to work up to the 20-second mark. You would repeat the exercise over time until you can comfortably do it for 20 seconds (or longer if you want). 

Whatever time you choose, substitute that time in the exercise below.

02- Core Exercise – Background

The demonstration I saw involved Dr Mosley drinking some sugared water before he began his period of exercising. 

Immediately afterwards, the scientists measured (among other things) the following: –

    1. The sugar level in his blood, 
    2. How high his blood sugar rose based on the quantity of sugared water he had drunk and 
    3. How long had it taken for the sugar to get cleared from his bloodstream by his system?

The scientist then sent him away for a month to do the core exercise I have described below. They asked him to do the core exercise every other day for a month.

After the month had elapsed, he returned to the lab, and the scientist repeated the sugar water example, taking the same readings as before.

The results showed that all of the following had occurred after his month-long exercise.

    1. His blood sugar level was the same (it would be as if he had drunk the same amount of sugary liquid),
    2. The height to which his blood sugar had risen was now less than before,  
    3. The time to clear the sugar from his blood was now much reduced.

The experiment showed that the three intense short 20 intervals (one every other day), equivalent to 1 minute of exercise per week, improved his insulin sensitivity.

I always try at least two 20-second intervals, with 2 to 3 minutes of rest, but you’ll want to build up to doing so.

03- Core Exercise – Details

    1. Get onto your stationary cycle and begin cycling.
    2. Cycle slowly to warm up for a few minutes. These few minutes should be easy and painless.
    3. When your phone hands are 3 seconds away from 12, begin pedalling so that you are in full swing at 12.
    4. Continue pedalling as hard and fast as possible, using every fibre of your body for the entire duration of your chosen time.
    5. You can do another round or warm down when you’ve given it everything.

04- Core Exercise – Notes

    • If you have any muscular niggles at the outset, you may want to postpone the exercise until better.
    • If you doubt your ability to try this exercise, do it as gently as you can rather than not.
    • If necessary, take the time to build up to the 20-second duration. There is no need to go crazy at the outset.
    • Depending on your fitness level, you could cycle intensely for 5 to 10 seconds in one session, resting for 50-55 seconds before repeating a few times.
    • When you do your intense cycling session, go all out. Don’t hold back. The success of the exercise depends on raising your heart rate for the duration before backing off.
    • Never stop immediately after any intense activity. Take the time to warm down. That way, your heart rate falls less drastically.
    • A typical warm-down time is around 3-6 minutes, depending on how you feel.

05- First – Stretch Your Shoulders With A Few of these Exercises.

You must stretch your shoulders, especially if you manage to go flat out as hoped during your 20-second exercise.

    1. Spend a minute swinging your arms in a circle, 30 seconds swinging forwards and 30 seconds going backwards.
    2. Clasp your hands together, then raise them above your head. Lean slightly to the left side until you feel the stretch in your right shoulders – hold for about 5 seconds, then repeat for the right side.
    3. Hold your arms straight out in front of you and push them as far forwards as you can, stretching both shoulders – hold for 10 seconds.
    4. With your arms clasped, raise them above your head, leaning back as far as possible without falling over. Return your arms to the original position in front of you.
    5. Imagine you’re Chuck Norris or, better still, Bruce Lee, then karate-punch the air in front of you about 10 to 15 times. Repeat until your shoulders get tired. Continue until you can do no more.

06- Second – Stretch Your Hips, Knee, Calf Muscles and Ankles

    1. Hold onto something if you must, but move to a squat position from a standing position. 
    2. While squatting, push yourself up from your heels onto your toes and back before standing. 
    3. Repeat this from standing to squat, then back about 3 to 5 times. You should feel the stretch in your hips, ankles and knees.


Losing weight is one of today’s most desirable skills to develop. It is one way to get healthier.

There are other factors too. If you want to be healthier, step on that path as determined by science. It may mean changing some of what you do, but it is about increasing your chances of living longer.

Below I list 20 items that science has reported offering us all kinds of protections against ill health. Work hard to integrate them into your diet. Eating these foods is about the probability of improving your overall health, so get going.

You’ll get excellent protection from these foods, but I’ll leave it to you to research the benefits yourself.

    1. Asparagus
    2. Avocado
    3. Blueberries
    4. Broccoli
    5. Cinnamon
    6. Coffee
    7. Cranberries
    8. Green Tea
    9. Olive Oil
    10. Oranges
    11. Nuts
    12. Pomegranate
    13. Persimmon Fruit
    14. Salmon
    15. Seaweed
    16. Spinach
    17. Turmeric
    18. Whole Grain
    19. Watermelon

Finally, understanding how to lose weight while eating out is well worth the effort and perhaps the expense – success at this critical task sets you up to control this aspect of your health and perhaps of those you love.

Being able to save loved ones from themselves is worth the trouble.

I undertook this short diet because I had a short-term urgent need. I didn’t want to cross my threshold. 

“Very rarely do you need to give in to your hunger in response to its first time of asking”

Living on a diet is no way to live in the long term. But knowing how food affects the weight gain process opens up opportunities for us to retain control of our future health.

You can use Ketosis as and when you want.

So, if you love eating out and want to lose some weight whenever it suits you, be sure you consider the advice in this article, but please see my disclaimer below.

Follow the advice of a well-known food critic: Eat Food, Not Too Much, Mostly Plants.

Who knows? In 14 days, what could your weight be?

If you have any views, leave them in the comments section of this post.

weight loss final graph progress
weight loss final graph progress

The yellow dots in the image indicate an increase in weight immediately following my diet. It indicates also that the food in my home is not entirely conducive to losing weight. – that has become my next goal.


    1. https://en.wikipedia.org/wiki/Low-carbohydrate_diet#Ketogenic_diet
      [Ketogenic diets]
    2. https://www.NaturalKetosis.co.uk
    3. https://www.naturalketosis.co.uk
      [Natural Ketosis]
    4. https://www.naturalketosis.co.uk/delivered-meals/select?plan=4
      [Natural Ketosis Kickstart Plan]
    5. https://www.naturalketosis.co.uk/delivered-meals/select?plan=3
      [Super Keto Plan]
    6. https://www.naturalketosis.co.uk/delivered-meals/select?plan=11
      [Intermittent Fasting Plan]
    7. https://www.naturalketosis.co.uk/delivered-meals/select?plan=26
      [Easy Fast 800 Keto Plan]
    8. https://en.wikipedia.org/wiki/Glycemic_index
      [Glycaemic Index]
    9. https://en.wikipedia.org/wiki/Glycemic_index
      [glycaemic index]
    10. https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/
      [NHS website]
    11. https://www.naturalketosis.co.uk
      [Natural Ketosis Company Website]
    12. https://www.eufic.org/en/whats-in-food/article/facts-on-fats-dietary-fats-and-health
    13. https://www.eufic.org/en/whats-in-food/article/what-are-proteins-and-what-is-their-function-in-the-body
    14. https://www.amazon.co.uk/Why-Calories-Dont-Count-science/dp/140919972X/
      [“Why Calories Don’t Count: How We Got the Science of Weight Loss Wrong” by Dr Giles Yeo and Orion Spring]
    15. https://www.webmd.com/diet/features/the-truth-about-fat
    16. https://digital.nhs.uk/data-and-information/publications/statistical/statistics-on-obesity-physical-activity-and-diet/england-2021/part-1-obesity-related-hospital-admissions
      [NHS Website]
    17. https://www.healthexpress.co.uk/obesity/uk-statistics
      [Health Express Website]

Disclaimer: You should not take the information here as medical advice. Also, I do not speak for or on behalf of Natural Ketosis.

What I’ve written represents what I know and my personal experience. I provide it solely for inspiration.

From my research, I’ve made every effort to ensure that it’s accurate but that we all have individual physiological experiences that differ between people.

Take advice from a health professional rather than acting on anything I’ve written in this text.

Don McDonald

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