The body burns calories through four primary processes:

1. Basal Metabolic Rate (BMR): This is the energy your body needs to maintain basic physiological functions like breathing, circulation, and cell production, accounting for 60% of daily calorie expenditure.
2. Thermic Effect of Food (TEF): This is the energy required to digest, absorb, and metabolise the food you eat, contributing 10% of daily calorie burn.
3. Exercise Activity Thermogenesis (EAT): This includes all structured physical activities like running, swimming, or gym workouts, making up 10% of daily calorie burn.
4. Non-Exercise Activity Thermogenesis (NEAT): This encompasses all the non-exercise-related activities such as walking, cleaning, gardening, and even fidgeting. NEAT can contribute up to 30% of daily calorie expenditure, depending on lifestyle and activity levels.

The Key Role of NEAT in Weight Loss

NEAT is crucial for weight loss because it can significantly impact total daily energy expenditure. By increasing your NEAT through simple daily habits like taking the stairs, walking instead of driving, and standing more often, you can burn additional calories without the need for intense workouts. This makes NEAT a sustainable and practical approach to increasing overall physical activity and supporting weight loss. With an active lifestyle, NEAT can contribute up to 30% of your daily calorie burn.

The Role of a Keto Diet in Boosting NEAT

A ketogenic (keto) diet, which is high in fats and low in carbohydrates, can complement efforts to boost NEAT. The keto diet can increase energy levels by providing a steady energy supply from fats, making you feel more energised throughout the day and encouraging more spontaneous physical activities, thus enhancing NEAT. By shifting the body into a state of ketosis, where it burns fat for fuel, the keto diet can help reduce body fat, making movement and daily activities easier and more enjoyable. Additionally, with fewer blood sugar spikes and crashes, you’re likely to experience more consistent energy levels, which can help maintain higher levels of NEAT.

To specifically target NEAT, incorporating a recommended 15-30 minutes of walking daily can make a significant difference. This simple habit can effectively boost your NEAT, helping to increase your overall calorie expenditure.

Conclusion

Incorporating more NEAT into your daily routine is essential for weight loss, as it can significantly contribute to your overall calorie expenditure. Combining this with a keto diet can maximise your energy levels and support your weight loss goals effectively. Simple daily habits, such as a recommended 15-30 minutes of walking, boosted by the sustained energy from a keto diet, can make a big difference in your journey towards a healthier lifestyle.

To maximise NEAT (Non-Exercise Activity Thermogenesis), it's beneficial to balance various activities throughout the day. Here’s a detailed breakdown including approximate hours for each activity:

1. Walking: Aim for at least 10,000 steps per day, which equates to roughly 1.5 to 2 hours of walking, depending on your pace. This can be accumulated throughout the day and includes activities like brisk walking, taking the stairs, or walking during breaks.
2. Standing: Aim to stand for at least 2 to 4 hours per day. You can achieve this by using a standing desk, taking standing breaks during work, and incorporating activities that require standing, such as cooking or household chores.
3. Sitting: Limit sitting to no more than 6 to 8 hours per day. This includes time spent at work, commuting, and leisure activities. It’s crucial to break up prolonged sitting with short standing or walking breaks every 30 minutes to promote circulation and reduce sedentary behaviour.
4. Fidgeting: Engage in non-exercise movements throughout the day, such as tapping your feet, shifting in your seat, or stretching. While difficult to quantify in hours, these small movements can significantly contribute to NEAT and calorie expenditure over time.

Sample Daily Schedule to Maximise NEAT:

• Walking: 1.5 to 2 hours (10,000 steps)
• Standing: 2 to 4 hours (using a standing desk, standing during meetings, etc.)
• Sitting: 6 to 8 hours (limiting prolonged sitting, taking breaks)
• Lying Down: 7 to 9 hours (ensuring adequate sleep)
• Fidgeting: Throughout the day (incorporating small movements regularly)

To mitigate the impact of poor sleep on weight gain, prioritising good sleep hygiene is crucial.

• Consistent Sleep Schedule: Maintain a regular sleep-wake cycle.
• Bedtime Routine: Establish relaxing pre-sleep rituals like reading or taking a warm bath.
• Optimised Sleep Environment: Keep your bedroom cool (18-22°C), dark with blackout curtains or an eye mask, quiet with earplugs or white noise machines, and comfortable with a supportive mattress and pillows.
• Limit Screen Time: Avoid screens before bed; use blue light blocking glasses if necessary.
• Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Aim to cut off caffeine consumption at least 4 to 6 hours before bedtime to minimise its stimulant effects.
• Regular Exercise: Engage in physical activity earlier in the day to promote better sleep.
• Stress Management: Practice relaxation techniques such as deep breathing or meditation.
• Morning Sunshine: Get exposure to natural light in the morning to regulate your sleep-wake cycle.
• Use Bed for Sleep Only: Avoid using it for work or entertainment.
• Limit Daytime Naps: Keep them short and early in the day.

Stress plays a significant role in weight gain by increasing cortisol levels, which can lead to cravings for high-calorie foods and disrupted metabolism. To manage cortisol levels and promote hormone balance effectively, consider these stress management best practices:

1. Regular Exercise: Engage in regular physical activities such as walking, yoga, or strength training to reduce cortisol levels and boost endorphins.
2. Healthy Diet: Maintain a balanced diet rich in whole foods, lean proteins, fruits, and vegetables to support overall health and stabilize blood sugar levels.
3. Adequate Sleep: Prioritise quality sleep by establishing a regular sleep schedule and creating a relaxing bedtime routine to optimise hormone production and regulation.
4. Stress Reduction Techniques: Practice mindfulness meditation, deep breathing exercises, or progressive muscle relaxation to lower stress levels and improve resilience.
5. Social Support: Seek emotional support from friends, family, or support groups to alleviate stress and foster positive social connections.
6. Time Management: Organise tasks and prioritise responsibilities to reduce feelings of overwhelm and manage stress more effectively.
7. Limit Stimulants: Minimise caffeine and alcohol intake, as they can increase cortisol levels and disrupt hormone balance.
8. Hobbies and Relaxation: Engage in hobbies and activities that bring joy and relaxation, such as reading, gardening, or listening to music, to unwind and reduce stress.

The "keto flu" refers to a set of symptoms that some people experience when they begin the ketogenic diet. These symptoms usually appear in the first few days to a week as your body adjusts to using fat rather than carbohydrates as its main energy source. Common symptoms include:

• Fatigue
• Headaches
• Difficulty concentrating
• Irritability
• Nausea
• Trouble sleeping
• Muscle cramps or soreness
• Sugar cravings

These symptoms occur due to several factors:

• Electrolyte Imbalance: When insulin levels drop on a keto diet, the kidneys release more sodium, potassium, and magnesium, causing an electrolyte imbalance.
• Dehydration: Rapid water loss in the initial stages of ketosis can lead to dehydration and further imbalance of electrolytes.
• Carbohydrate Withdrawal: Cutting carbs can trigger withdrawal-like symptoms such as cravings and mood swings.

Managing Keto Flu:

1. Stay Hydrated: Drink plenty of water throughout the day to prevent dehydration. Consider electrolyte drinks or supplements to maintain electrolyte balance.
2. Increase Salt Intake: Add salt to your meals or consume broth to replenish lost sodium.
3. Eat Foods Rich in Potassium: Include foods like avocados, leafy greens (spinach, kale), and nuts (such as almonds) to boost potassium levels.
4. Consider Magnesium Supplements: Taking a magnesium supplement can support muscle function and relaxation.
5. Ease Into the Diet: Gradually reduce carbohydrates over a few days rather than all at once to help ease symptoms.
6. Prioritise Rest: Allow your body time to adjust by ensuring you get enough sleep and relaxation.

People gain weight due to metabolism-related factors such as hormonal imbalances, insulin resistance, and inefficient energy utilisation. Here’s how these factors contribute to weight gain:

1. Hormonal Imbalances: Hormones like insulin, leptin, and cortisol play crucial roles in regulating metabolism and appetite. Imbalances, such as insulin resistance (where cells become less responsive to insulin), leads to increased fat storage and difficulty in using stored fat for energy. The keto diet helps by reducing carbohydrate intake, thereby lowering insulin levels and potentially improving insulin sensitivity. This can promote more effective fat burning and weight loss.
2. Insulin Resistance: High-carbohydrate diets, especially those rich in refined sugars and starches, can contribute to insulin resistance. Insulin resistance promotes fat storage, particularly around the abdomen, and makes it harder for the body to access stored fat for energy. By limiting carbohydrate intake and promoting ketosis, the keto diet helps lower insulin levels and may improve insulin sensitivity, which can support weight loss.
3. Energy Utilisation: Inefficient energy utilisation can lead to weight gain. When the body has excess calories that it doesn’t use for energy, these calories are stored as fat. The keto diet encourages the body to use fat as its primary fuel source instead of carbohydrates. This leads to more efficient energy utilisation and potentially a reduction in stored body fat over time.
4. Metabolic Rate: A slower metabolic rate, often associated with aging or muscle loss, contributes to weight gain because fewer calories are burned at rest. The keto diet, particularly when combined with higher protein intake, helps preserve lean muscle mass. Muscle tissue burns more calories than fat tissue, so maintaining muscle can help support a higher metabolic rate and aid in weight management.
5. Appetite Regulation: Hormonal and metabolic changes can affect appetite regulation, leading to increased cravings and overeating. The keto diet has been shown to promote satiety due to its higher fat and protein content, which can help reduce overall calorie intake without constant feelings of hunger.

In summary, people gain weight due to factors related to metabolism, such as hormonal imbalances, insulin resistance, inefficient energy utilization, and a slower metabolic rate. The keto diet addresses these issues by promoting fat burning, stabilising blood sugar levels, preserving muscle mass, and supporting appetite control. These metabolic benefits of the keto diet can contribute to weight loss and improved overall metabolic health in individuals who follow the diet appropriately and under proper guidance.

If you consistently struggle to lose weight despite following a healthy diet and exercise regimen, genetics may play a role. This can be particularly evident if family members have similar challenges.

Genetics significantly influence how our bodies manage weight. They impact our metabolism—how efficiently we burn calories at rest—and how we respond to diet and exercise. People often classify body types into three categories:

1. Ectomorphs: These folks tend to be lean with a faster metabolism. They often struggle to gain muscle or fat despite eating plenty.
2. Mesomorphs: This body type is muscular and athletic, with a moderate metabolism that responds well to exercise.
3. Endomorphs: They have a curvier or rounder body type with a slower metabolism. Endomorphs can find it easier to gain weight, especially if they're not active.

Genetically, certain factors can make weight loss harder:

• FTO Gene: It affects appetite regulation and energy balance, potentially leading to weight gain.
• MC4R Gene: Mutations can alter hunger signals and metabolism, making it challenging to manage weight.
• PPARG Gene: Variations may contribute to insulin resistance and fat storage.
• APOA2 Gene: It influences how the body processes fats, impacting cholesterol levels and weight.
• LEPR Gene: Mutations affect leptin sensitivity, which regulates appetite and energy use.

Understanding these genetic predispositions helps tailor weight management strategies. While genetics play a role, lifestyle factors such as diet, exercise, sleep, and stress management also play crucial roles in overall health and weight management.

Common medications that can cause weight gain include:

1. Antidepressants: Certain antidepressants, like tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs), are known for their side effect of weight gain. They can affect appetite, metabolism, and energy levels, making it challenging to manage weight, especially on a ketogenic diet.
2. Antipsychotics: Many antipsychotic medications, such as olanzapine, quetiapine, and risperidone, can lead to significant weight gain. They can alter metabolism, increase appetite, and affect insulin sensitivity, which may hinder weight loss efforts, particularly on a keto diet.
3. Corticosteroids: Corticosteroids like prednisone are often prescribed for conditions like asthma, arthritis, and autoimmune disorders. They can cause fluid retention, increased appetite, and redistribution of fat, resulting in weight gain and difficulty in losing weight.
4. Antihistamines: Some antihistamines, especially older types like cyproheptadine and hydroxyzine, can cause weight gain due to their sedative effects and impact on appetite control.
5. Antidiabetic Medications: Medications used to treat diabetes, such as insulin and sulfonylureas (e.g., glyburide, glipizide), can lead to weight gain by affecting insulin levels and promoting glucose uptake in fat cells.
6. Birth Control Pills: Certain hormonal contraceptives, particularly those containing estrogen, can cause fluid retention and increase appetite, potentially resulting in weight gain.

It's important for individuals taking these medications to consult with their healthcare provider to discuss potential side effects and strategies to manage weight effectively. Adjustments to diet, exercise, or medication regimen may be necessary to support weight loss goals while managing medication-related effects.

Lyle McDonald's Rapid Fat Loss Handbook: Detailed guidelines and the scientific basis for rapid fat loss.

National Institutes of Health (NIH): Information on the importance of medical supervision for extreme diets.

Journal of Clinical Endocrinology & Metabolism: Studies on the effects of low-carbohydrate diets and their impact on metabolism and muscle preservation.

PubMed Central (PMC): Research articles on the benefits and risks of ketogenic and carnivore diets.