I posted these tips on /r/keto the other day in response to a question. I’ll maintain and build them out here.
Changes in Plasma Lipids and Lipoproteins in Overweight Men during Weight Loss through Dieting as Compared with Exercise – New England Journal of Medicine
As compared with controls (n = 42), dieters (n = 42) had significant loss of total body weight (-7.8±0.9 kg [mean ±SE]), fat weight (-5.6±0.8 kg), and lean (nonfat) weight (-2.1±0.5 kg) (P<0.001 for each variable), and exercisers (n = 47) had significant loss of total body weight (-4.6±0.8 kg) and fat weight (-3.8±0.7 kg) (P<0.001 for both variables) but not lean weight (-0.7±0.4 kg). Fat-weight loss did not differ significantly between dieters and exercisers. All subjects were discouraged from altering their diet composition; however, dieters and exercisers had slight reductions in the percentage of kilojoules derived from fat.
A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention – International Journal of Obesity
The data shows, however, that a 15-week diet or diet plus exercise program, produces a weight loss of about 11 kg, with a 6.6(+/-0.5) and 8.6(+/- 0.8) kg maintained loss after one year, respectively.
This book gave me hope.
130lbs ago and facing an increasingly desperate health situation, I stumbled upon Dr. Gott’s book. I was in pretty dire straights: insidious weight gain (even while meticulously eating under the guidance of a hospital dietitian), rising blood pressure, and facing the prospect of having an otherwise healthy part of my stomach removed in the hopes that it would fix whatever was wrong with me. (That none of my healthcare providers could explain what was wrong with me that was causing such rapidly increasing weight and decreasing health was a subject that was conveniently avoided.)