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How to Lose Weight Fast: 3 Simple Steps, Based on Science
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What is healthy weight loss?
Weight loss isn’t all the same. Read our guide to find out how to make sure you're losing weight in a healthy way.
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Keto egg casserole with zucchini and ham
A delightful and simple casserole for lunch or dinner. Great for leftovers and only 6 grams of carbs.
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Is saturated fat bad for your heart?
A new study suggests that saturated fat intake is not associated with increased risk of heart disease, diabetes, or premature death in Australian women.
In the latest DD news video, Diet Doctor Medical Director Dr. Bret Scher examines the study’s methods and findings and concludes that it provides more evidence that saturated fat is not associated with a higher risk to heart health.
“When will we have enough evidence to allow us to stop focusing on “saturated fat” and instead focus on food and whole dietary patterns?” asks Dr. Scher “There is no credible evidence that foods containing saturated fat are harmful when eaten as part of a healthy, low-carb diet that contributes to healthy weight loss. It’s time to change the narrative.”
BMJ Heart: Association of carbohydrate and saturated fat intake with cardiovascular disease and mortality in Australian women
The researchers followed 9,899 Australian women, average age 52, over 15 years and noted how much carbohydrate and saturated fat they ate.
The study was a prospective nutritional epidemiology study, which is the lowest quality of evidence because these types of studies are prone to healthy-user bias, use unreliable food questionnaires, and are not randomized. These design flaws tend to distort the impact of foods like saturated fat, making them look worse than they really are.
But even with that risk of distortion, in this study, saturated fat was not associated with cardiovascular disease or mortality and instead correlated with lower rates of diabetes, hypertension, and obesity.
Dr. Scher notes that this study did indeed have a healthy user bias: “The women who ate more saturated fat were more likely to smoke and less likely to exercise. They were less educated, they were lower socioeconomic class, they ate more calories in total. These things are frequently associated with a worse outcome in and of themselves. But despite that, there was no worse outcome for the women who ate the most saturated fat compared to the lowest saturated fat. So that’s pretty impressive.”
If you want more information about this important topic, check out our in-depth, evidence-based guide on healthy fats in a keto or low-carb diet.
Diet Doctor: All you need to know about healthy fats on a keto or low-carb diet
Each week, Dr. Scher takes a scientific study in the fields of nutrition, exercise, health, or disease and carefully analyses the researchers’ methods and findings. In doing so, he helps you better understand how to judge the quality of various research papers and make informed decisions about your own health and wellness.
You can find more of Dr. Scher’s news videos on the Diet Doctor Youtube Channel. Subscribe to the feed so that you don’t miss any of his videos.
Subscribe to our Youtube channel
For more on how what can affect your insulin resistance, please check out our other guides:
A user guide to saturated fat
GuideFor decades, consuming saturated fat has been considered an unhealthy practice that can lead to heart disease. But is this reputation warranted, or has saturated fat been unfairly demonized?
Cholesterol and low-carb diets
GuideCholesterol is often viewed negatively due to its historical association with heart disease. However, its role in heart health is controversial.
Vegetable oils: Are they healthy?
GuideVegetable oils — those shiny modern elixirs — have seeped their way into all the nooks and crannies of our food supply. Are they healthy, and what happens when we eat them?
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Cooking video: Low-carb Danish skillet
Fluffy egg-based pastry with cheesecake filling and roasted strawberries - only 4 grams of carbs.
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Keto eyeball egg casserole
Shock your Halloween guests with this tasty, creamy, eyeball casserole packed with spinach, mozzarella, and olives.
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‘I feel the best I’ve felt for 25 years’
As a registered nurse, Dene always followed mainstream health advice to “eat less and move more”, but never was able to shed any pounds for long.
“I felt quite depressed and felt like a failure. Here I was, a nurse, who was supposed to be able to help others with their health and I couldn’t even help myself,” she says.
But when she discovered the keto diet in 2019, all that changed.
The weight came off, and her health and energy improved.
“As a nurse, I can say that this is finally something that makes sense to me and I feel the best I have felt in 25 years.”
Dene’s story has been lightly edited for length and clarity.
What’s your name, age, and where do you live?
My name is Dene, I am 40 years old, and I live in Vancouver, BC, Canada.
Tell us about your previous weight or health struggles
I had struggled with weight for most of my early adulthood. When I moved away from home at 19, I started gaining a lot of weight, mostly due to eating a standard American diet (SAD), as it was fast, cheap, and convenient. Not being able to have most of these foods growing up, I quickly became addicted to fast food, rarely cooking at home and eating out frequently.
When I was 25, I went to school and became a registered nurse. Recognizing that I was quite overweight and was not taking care of my own health, I started a low-fat diet and had some success. But after meeting my husband and having two babies, the weight came right back and it wouldn’t budge! I tried the low-fat approach again with no success.
As a nurse, I was very good at following all of the recommended guidelines, as this is what we were taught to do to support our patients. I even followed the “eat less and move more” advice but still struggled.
I felt quite depressed and felt like a failure. Here I was, a nurse, who was supposed to be able to help others with their health and I couldn’t even help myself.
Exercise was never something I was truly committed to, as I always felt tired and fatigued, but I knew I could restrict my calories and if that led to weight loss, that is what I would do. But every time I would restrict my calories, I would lose a few pounds and then gain them right back.
When low fat and calorie restriction failed, I tried a couple of other dietary approaches and had some success again with a modified low-carbohydrate diet that involved limiting carbs in the beginning but increasing them over a specified time period. Once the carbohydrate amount increased as per the program, the weight came right back.
I felt quite depressed and felt like a failure. Here I was, a nurse, who was supposed to be able to help others with their health and I couldn’t even help myself.
That was my life — trying to diet but being unsuccessful — for most of the last 10 years.
How did you discover the low-carb diet?
In 2019 while working on my Master’s degree in Nursing, another student group in my class presented on the use of the low-carb/keto diet for cancer treatment.
As part of their presentation, the group showed a trailer for the 2017 documentary ‘The Magic Pill’. I was fascinated by the trailer, and that night, my husband and I watched the full documentary on Netflix. One week later I decided I would give keto a try.
I came across Diet Doctor in the summer of 2019, while trying to learn as much as I could about low-carb and ketogenic diets. I immediately loved the site, loved the resources and recipes, and found the information simple. Most importantly, all of the information that was presented made sense to me. It was so simple and so logical. At that point, I became a member.
I have been trying to learn and understand low-carbohydrate nutrition for nearly two years now, even going on to complete my final paper for my Master’s degree in Nursing on this topic! I never tire of learning about low-carbohydrate nutrition, never tire of hearing stories from others, and never tire of sharing what I am learning.
Excitingly for me, in June 2021, I became a volunteer moderator of the Diet Doctor Facebook page. I absolutely love it. I love being able to talk with others about health improvement, recipes, reading others’ success stories, learning from others, and sharing resources.
As a nurse, I can say that this is finally something that makes sense to me and I feel the best I have felt in 25 years. Just from eating real food — not commercially prepared low-fat items made in a factory.
This way of eating, and the support that Diet Doctor has provided, are the answers I had been looking for in all of my time struggling with weight.
How has your health improved since adopting low carb?
With low carb, I have lost 25 pounds (11 kilos) and have maintained it successfully for two years. Initially, I lost close to 30 pounds (13.5 kilos), but in that time have gained a few pounds back as muscle!
With low carb, I have lost 25 pounds (11 kilos) and have maintained it successfully for two years.
Prior to switching to low carb, I thought I had early onset arthritis as my joints would hurt, my knees creaked going up and down the stairs and my hips were always sore. Now, I no longer have any joint pain.
I used to get headaches frequently; I rarely have headaches now. I feel energized all of the time, my sleep has improved and I feel calm and confident.
Other things I have noticed is that I no longer have ‘floaters’ in my eyes. And I swear I have less gray hair than before, I haven’t dyed it in almost a year. Plus, my skin no longer requires moisturizer, and I haven’t been sick with a cold or flu in almost a year.
Now that I have my health back, what is most important to me now is that I have the energy to play with my kids, ride a bike, hike, spend time outdoors. Activities I never would have done before. I no longer feel tired and disengaged.
My kids have a happier mother!
What does a typical day of eating look like for you now?
Most days I eat two meals a day. Some days when we are busy with activities I only eat once and am always surprised at how easy it is to miss meals and still feel good. Occasionally, I will intentionally fast for 23 hours for the health benefits but this isn’t often.
I follow the Diet Doctor meal plans as I am not a great cook. I have difficulty designing meals but I find when I use the meal plans my family enjoys the meals and I do not have to worry about following the right ratios of carbs, fat, and protein.
The meal plans also make shopping for the week easy. But most importantly, I love the food the meal planning app provides!
A typical day of eating looks like this:
Breakfast: coffee with heavy whipping cream
Lunch: Leftovers from a Diet Doctor dinner the night before. Coffee with heavy whipping cream
Mid-afternoon: coffee with heavy whipping cream
Dinner: recipe from a Diet Doctor meal plan
Evening: decaf coffee with heavy whipping cream. As you can see, I love my coffee!
What are your three favorite Diet Doctor recipes?
Keto lasagna
The best keto lasagna ever! This keto version is the ultimate comfort food.
Keto lasagna
8g
Keto cheeseburger salad
This amazing salad is quick, inexpensive and filled with all of the best flavors of a juicy cheeseburger.
Keto cheeseburger salad
7g
Keto Indian butter chicken
You’ll love this fabulous keto butter chicken, served with oven-roasted cauliflower.
Keto Indian butter chicken
6g
What are your three top tips for someone starting a low-carb or keto diet?
Be patient with yourself. Completely changing your way of eating takes time, practice, and commitment. We didn’t end up unhealthy overnight. It will take time to return to health.
Don’t fall for marketed keto products. Many contain ingredients that are processed and even though many people claim the sweeteners won’t raise blood sugar, it doesn’t mean it won’t raise insulin levels and contribute to ongoing weight gain or stall your weight loss. The products are meant to do one thing only — keep you buying pre-packaged food!
Seek support. Like from the Diet Doctor Facebook group! Many people in your circle may not be supportive as they may not understand what it means to eat low carb. Rather than try to convince others, surround yourself with supportive friends, family, or community. Once others see the changes in you, they make take an interest in what you are doing.
Thanks so much for sharing your story, Dene. Diet Doctor loves having health professionals like you spread their personal experience about health improvements using carbohydrate restriction.
Your use of heavy cream in your coffee is clearly a treat that is working for you — and illustrates how we can all find the right mix of carbs, fat, and protein that makes this way of eating enjoyable, sustainable, and successful for each of us. Readers should be aware, however, that some people may experience weight loss stalls if they consume too much heavy cream.
Along with cream, other sources of excess fat or non-nutritious calories (such as cheese, nuts, and alcohol) are good to examine and reduce if you are not achieving desired weight loss results.
~ Anne Mullens
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More success stories
Check out some of our recent success stories below, or view all stories we’ve ever published here.
‘With 250 pounds lost, Jane feels “better than ever”‘
‘Eating higher protein “worked like gangbusters”’
‘127 pounds lost and a new relationship to food’
Share your story
Want to share YOUR success story with Diet Doctor? Send an email to [email protected]. Feel free to use the questions on this page as a starting point.
Share your story
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Insulin resistance impairs fat loss
When you’re insulin resistant, muscle is more easily lost
Losing weight in a healthy way means losing body fat, not lean muscle mass.
But a new study shows that people with insulin resistance and hyperinsulinemia are more likely to lose more lean mass and less fat mass compared to those without insulin resistance.
This finding has potentially profound implications for helping people achieve healthy weight loss, notes Dr. Bret Scher, Diet Doctor’s Medical Director, in the latest DD News video.
“If you’re burning more lean mass and less fat mass, that’s really the opposite of healthy weight loss,” says Dr. Scher, adding that when you lose lean muscle, you also lower your metabolism. “That’s when you also will see resting metabolic rates start to decrease, which makes weight maintenance harder down the road.”
The study was conducted by Dr. David Ludwig and his team at Harvard and published September 29 in The Journal of Nutrition. The authors looked at two large weight loss trials. Both trials were designed to help obese subjects lose weight with calorie restriction. One used a calorie-restricted moderate carb diet and the other used a calorie-restricted very low carbohydrate diet.
The Journal of Nutrition: Stimulated Insulin Secretion Predicts Changes in Body Composition Following Weight Loss in Adults with High BMI
Insulin resistance is common among people who are overweight or obese, or who have health conditions like prediabetes, type 2 diabetes, PCOS, hypertension, and fatty liver disease.
The study’s main finding, notes Dr. Scher “quite simply was that the more insulin resistant the subjects were, the higher their insulin level, the more likely they were to lose lean mass and less fat mass.“ Dr. Scher notes this occurred on both diets.
So how do you lose body fat in a healthier way? Dr. Scher suggests that eating a higher protein, low-carb diet and doing some resistance training, such as lifting weights. These approaches help maintain and build muscle, can help improve insulin resistance, and can lead to healthier weight loss that can be more easily maintained long term.
Check out Dr. Scher’s video to understand how to reduce your insulin resistance and improve your ability to lose fat mass, and not muscle, when you go on a weight loss diet.
To find out more about insulin resistance, check out the Diet Doctor evidence-based guide.
What you need to know about insulin resistance
GuideThis in-depth, evidence-based guide will explain what it is, why it happens, and how to get it diagnosed before serious conditions like type 2 diabetes develop.
Each week, Dr. Scher takes a scientific study in the fields of nutrition, exercise, health, or disease and carefully analyses the researchers’ methods and findings. In doing so, he helps you better understand how to judge the quality of various research papers and make informed decisions about your own health and wellness.
You can find more of Dr. Scher’s news videos on the Diet Doctor Youtube Channel. Subscribe to the feed so that you don’t miss any of his videos.
Subscribe to our Youtube channel
For more on how what can affect your insulin resistance, please check out our other guides:
Why insulin resistance is important
GuideAre you healthy? Far too often, health is defined as the absence of disease. A new report from NHANES shows us just how shortsighted this approach may be.
How to treat insulin resistance
GuideDo you have insulin resistance? This guide tells you how to treat and reverse it, especially with powerful lifestyle changes like exercise and a low-carb diet.
How to potentially reverse PCOS with low carb
GuideCan you reverse PCOS by eating a low-carb or keto diet? In this guide, you’ll find everything you need to know about potentially reversing PCOS with a low-carb or keto diet.
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Spooky zoodles with tomato sauce and mozzarella
Whip your little monsters up in a low-carb bowl of zoodles topped off with some spooky sauce this Halloween.
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Monster-mash avocado toast
Fun and exciting Halloween snack for the whole family - only 4 grams of carbs.
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Keto fats, sauces and oils – the good, the bad and the ugly
What sauces, fats, oils, and dips can you add to your food and stay keto? Find out in this visual guide.
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Cooking video: Everything but the bagel omelet
Skip the bagel and go straight to a delicious and crunchy egg omelet with bacon, turkey, and cream cheese filling.
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Quick keto curry bowl
Coconut-infused ground meat keto curry with spinach - 47 grams of protein.
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Are Lucky Charms and Cheerios healthier than beef and eggs?
How could processed cereals like Cheerios and sugary Lucky Charms be healthier to eat than eggs, cheese, and ground beef?
That’s the question a bewildered Dr. Bret Scher, Diet Doctor’s Medical Director, asks this week in the latest DD News video. This comes after researchers at Tufts University, in Boston, released a new, highly controversial system for ranking foods based on their nutrient contents.
In the new ranking, on a scale of 1 to 100, Cheerios earned a “healthfulness” score of 95 and Lucky Charms 60; while a fried egg was 29, cheddar cheese 28, and ground beef just 26.
“The idea was to provide an objective, bias-free, clear, profiling system of healthy and unhealthy foods. Boy, did they miss the boat,” said Dr. Scher in the new video.
Dr. Scher notes the researchers created the new rating system because they felt other nutrient profiling systems (NPS) did not do a good enough job advising people what to eat “and they wanted to create a better one.”
But Dr. Scher notes the results are “misleading, misrepresenting and clearly biased.”
Led by Dr. Dariush Mozaffarian, the Dean of the Friedman School of Nutrition Science and Policy, the Tufts researchers spent three years developing the new NPS. These ranking systems are used, they note, to “supply the science for local and national policies such as package labeling, taxation, warning labels and restrictions on marketing to children.”
Called “Food Compass,” the new ranking system uses 54 different nutrient characteristics such as vitamins, minerals, fiber, protein, lipids, phytochemicals etc. to score the “healthfulness” of specific foods, beverages, and mixed meals. They applied this ranking to 8032 common foods and beverages consumed by average Americans. The end result is a numbered ranking on a scale of 1 (worst) to 100 (best).
They published the results in Nature Foods in the second week of October, 2021. Additionally, the university released a press release about the results and created a website that lists all the scores in detail.
Nature Food 2021: Food Compass is a nutrient profiling system using expanded characteristics for assessing healthfulness of foods
Tufts University press release: Ranking healthfulness of foods from first to worst
Tuft’s Food Compass site A novel nutrient profiling system that assesses the healthfulness of foods
In the press release, Mozaffarian is quoted as saying: “The public is pretty confused about how to identify healthier choices in the grocery store, cafeteria, and restaurant… Consumers, policymakers, and even industry are looking for simple tools to guide everyone toward healthier choices.”
But Dr. Scher notes that the researchers had a clear bias against animal-based foods and discounted the importance of protein.
“When you’re talking about the beneficial positive aspects of food you HAVE to incorporate protein…. protein is the most important macronutrient that we can get that we can’t live without!” Dr. Scher says. “Yet protein-containing foods are knocked down for sugar-containing protein-absent foods, which really seems like an imbalance. And even more, a peanut butter and jelly sandwich on white bread gets a 35 — still higher than naturally occurring animal products. So I think it’s clear there is a definite anti-animal food bias here.”
The research paper, and the Food Compass system, received a flurry of negative tweets from leading nutrition commentators. Investigative journalist Nina Teicholz tweeted: “Please tell us how it makes sense to advise sugary/starchy foods nearly devoid of nutrients above natural, nutrient-dense whole foods? “
Global food system researcher Ty Beals, based in Washington DC, tweeted that he had a lot of respect for Mozaffarian and his work “And I was looking forward to seeing this new profiling system. But I was surprised and disappointed with this work.”
Watch Dr. Scher’s video and check out the links to understand more about the furor over this new ranking system.
Each week, Dr. Scher takes a scientific study in the fields of nutrition, exercise, health, or disease and carefully analyses the researchers’ methods and findings. In doing so, he helps you better understand how to judge the quality of various research papers and make informed decisions about your own health and wellness.
You can find more of Dr. Scher’s weekly news videos on the DD News Youtube channel. Subscribe to the feed so that you don’t miss any of his videos.
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Is fitness more important than weight loss?
VideoIn this week’s DDNews video, Dr. Bret Scher digs deeper into recent claims that fitness is more important than weight loss.
Improve and measure your body composition
GuideChoosing the right exercise and eating pattern will help you improve body composition and your overall health.
Does the timing of exercise matter?
VideoWhether it’s better to exercise first thing in the morning or later in the day depends on different factors. DD News dicusses the quality of the research.
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Keto meatloaf muffins
An exciting spin on the famous meatloaf by Libby Jenkinson with many variations, toppings, and fillings.
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Cooking video: Pan-seared cod in salsa with queso fresco
Cod is lightly seasoned, seared, and then simmered in salsa. Serve with a dollop of sour cream, fresh avocado, or crumbled queso.
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Diet Doctor Podcast #82 — Ketogenic diets and mental health
Individual experience suggests ketogenic diets may be a powerful therapy for mental health conditions.
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Can athletes be fit but unhealthy?
Can you be a fit athlete — winning races, doing killer workouts, and clocking excellent times for your triathlon or marathon runs — yet still be unhealthy?
You bet! And it may be more common among athletes who are fueling their workouts with highly processed, sugary carbs such as sports drinks and sports gels.
This is exactly what Diet Doctor Medical Director, Dr. Bret Scher, MD, delves into in this week’s DD News video. The topic of unhealthy athletes is one that’s close to his heart because he used to be a carb-loading triathlete.
“Everybody thought I was the healthiest person in the world and so did I. I thought I was doing so much to improve my health as I’m guzzling Gatorade and pounding the goos [sports gels] and eating nothing but bananas and bagels just to carb, carb, carb as I’m doing these races, and the night before fueling up with pasta, because that’s what I was supposed to do,” Dr. Scher says. “But boy, was I on a crash course for trouble.”
Dr. Scher discusses a paper in Sports Medicine by two authors: renowned Arizona fitness coach, author, and kinesiologist Phil Maffetone; and exercise physiologist Paul Laursen, of the Sports Performance Research Institute New Zealand.
Sports Medicine Open: Athletes: Fit but unhealthy?
The publication’s authors make three key points:
Fitness and health can be defined separately. Fitness describes the ability to perform a given exercise task, and health explains a person’s state of well-being, where physiological systems work in harmony.
Too many athletes are fit but unhealthy.
Excessively high training intensity or training volume and/or excess consumption of processed or refined dietary carbohydrates can contribute to reduced health in athletes and even impair performance.
Dr. Scher notes that many high-profile athletes who are now prominent advocates for low-carb diets actually developed metabolic problems, including Dr. Peter Attia who we featured on episode two of the Diet Doctor podcast.
Dr. Scher says the paper brings to the forefront that some public figures at the peak of endurance, physical activity, and physical accomplishments are “developing metabolic dysfunction, metabolic syndrome, metabolic disease that you would think would be impossible for somebody exercising so much… but it’s actually fairly common.”
Dr. Scher notes that the authors point out two mechanisms that come together to produce poor health. The first is overtraining, which can lead to inflammation, reactive oxygen species, and hormonal stress.
“But the other side of it goes to high-glycaemic, highly processed and refined foods, which is poor nutrition [that] leads to hyperinsulinemia, and can lead to increased inflammation,” says Dr. Scher.
Dr. Scher adds: “What you really want to be doing, if you can, is burning fat, not burning carbohydrates. You want to improve your fat oxidation and your ability to burn fat for fuel. Because no matter how fit we are, we have plenty of fat stores that we can burn.”
And that’s going to be the healthier approach that’s going to prevent hyperinsulinemia and metabolic dysfunction, Dr. Scher notes.
Each week, Dr. Scher takes a scientific study in the fields of nutrition, exercise, health, or disease and carefully analyses the researchers’ methods and findings. In doing so, he helps you better understand how to judge the quality of various research papers and make informed decisions about your own health and wellness.
You can find more of Dr. Scher’s weekly news videos on the DD News Youtube Channel. Subscribe to the feed so that you don’t miss any of his videos.
DD+ MEMBERSHIP
Get your personalized meal plan with a FREE 30-day trial!
What's your gender?
FemaleMaleOther
Is fitness more important than weight loss?
VideoIn this week’s DDNews video, Dr. Bret Scher digs deeper into recent claims that fitness is more important than weight loss.
Improve and measure your body composition
GuideChoosing the right exercise and eating pattern will help you improve body composition and your overall health.
Does the timing of exercise matter?
VideoWhether it’s better to exercise first thing in the morning or later in the day depends on different factors. DD News dicusses the quality of the research.
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