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for nutritional supplements. The nutritional levels in foods vary greatly from what it says on the label, so even if you are getting enough nutrients from your foods according to the label numbers, you never really know you're getting enough for real. Some first-phase low-carbers need to supplement fiber for regularity, but I've found that eating enough fat every day can have the same effect. Supplementing with DHA and omega-3 fats is also a good idea; if you're the typical average American eater you've been deficient in them for a long time, and your body has a lot of catching up to do.

Most of all, DRINK ENOUGH WATER. Especially when you are in heavy ketosis the first several weeks, water is vital. Ketosis by itself is a benign condition and is really just another way for your body to fuel itself, as long as your blood sugar levels are normal and you're getting enough to eat. However, dehydration and ketosis do not mix. Aim for eight 8-ounce glasses of water a day, or as many ounces of water as you weigh in pounds, whichever works better for you. Don't wait until you feel thirsty; if you feel thirst, you are already slightly dehydrated.

And finally, exercise is a great idea whether you are losing weight or not. Exercise increases insulin sensitivity, which helps mitigate the effects of insulin resistance. There is some debate over how much exercise helps directly with weight loss, but fitness and fatness are two different issues, and you want to be physically fit as well as slimmer for the greatest long-term benefit.

How well does this way of eating work? It seems to be one of the most effective methods of weight loss short of bariatric surgery for severely obese patients. Since that surgery carries a high mortality risk, it is worth your while to try gentler methods first. Also, when compared with other weight-loss diets in a study published by the Journal for the American Medical Association in March 2007, low-carbing resulted in noticeably better lab values such as blood sugar, cholesterol, and triglycerides. Weight loss and good health? Yes, please.

Learn more about this author, Dana Seilhan.
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