Weight Loss Tips ( Free )

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Here’s what to keep in mind before stocking your pantry with keto-friendly foods.

The keto diet remains one of the most popular diets out there, especially because one of the biggest benefits of following this low-carb, high-fat lifestyle is weight loss.

As Jessica Ernst, registered dietitian at The Keto RD explains it, people tend to see “decreased hunger due to highly satiable foods, increased energy levels, weight loss, improvement in lipid profiles, improvement in blood sugar, reduction in waist circumference measurements, and loss of fat mass.”

But how does weight loss on the keto diet actually work, and how much weight can you expect to lose? And how long will it take to see results? We talked with experts to bring you this guide to all things keto weight loss. Here’s what you can expect week-by-week, after one month, 90 days and beyond.

How Does the Ketogenic Diet Lead to Weight Loss?

Kassey Cameron, food blogger and author of The Beginner’s KETO Meal Plan, explains that the ketogenic diet works due to a natural metabolic switch to ketosis in which your body is primed to utilize fat for fuel in place of glucose (carbs/sugar).

“During the state of ketosis your body indiscriminately burns fat for fuel,” she explains. “This is the fat you are eating (your foods), the fat you have stored (adipose tissue), and the fat your body naturally generates (cholesterol).”

By restricting carbohydrates, we naturally consume more nutrient-dense, fat-dense foods, which Dr. Jaime Seeman, a board-certified ketogenic nutrition specialist, says leads to more satiety. This is beneficial for consuming fewer calories as well,” she explains.

“Also, when you restrict carbs, the majority of the processed foods from your diet are eliminated, leading to a more whole, balanced diet.” Most people will naturally eat fewer calories on this diet, which also can lead to decreased fat loss. And per Dr. Seeman, when you begin to enter ketosis by using ketones for fuel vs. carbs, this can also lead to appetite suppression.

Related: 21 High-Fat, Low-Carb Keto Recipes Free E-book

How Much Weight Can You Lose On a Ketogenic Diet?

This, stresses Cameron, depends on your specific goals and your body. “In the past four years, I have worked with well over 100,000 men and women and have seen such a range — 10 pounds in some people, and upwards of 200 pounds in others” she explains, noting that when it comes to weight loss, there is no “average or normal” because of our bio-individuality. Things like starting weight, age, height, body fat percentage, activity level, and preexisting conditions that can impact your metabolism all play a role in your rate of loss. In terms of what to aim for, Cameron recommends “a sustainable healthy goal of an average of one to three pounds per week.”

Keto Weight Loss After 1 Week

Ernst says that during the initial stages of the keto diet, many people lose weight quickly at the beginning as water loss. She typically sees clients shed between two and 10 pounds, but notes that this is very individualized. “This occurs because when you drastically cut carbs out of the diet, you will lose a lot of water weight,” she says. This is largely because fewer carbs will cause a drop in insulin, which will allow the kidneys to eliminate excess sodium.

Drew Manning, keto diet expert and author of Fit2Fat2Fit and Complete Keto, stresses that this beginning weight loss is not initially fat. “It’s mostly just water weight,” he says. In his experience, people can lose anywhere from one to five pounds on average in that first week. “Maybe more depending on the person.”

Weight Loss One Month Into the Ketogenic Diet

“For the first month on keto, if people stay at a calorie deficit and stay consistent with the diet, most people can probably lose 10 pounds or more that first month,” says Manning. He notes that obviously there are many factors that impact weight loss, but after about a month, the body becomes more fat-adapted and becomes more efficient at burning fat as fuel.

Dr. Seeman says for her patients, the average weight loss is 10–12 pounds in the first month. She also explains that keto adaption/fat adaption can take weeks, so it’s important to really stick with it for a while to teach your body how to be a fat burner instead of a sugar (glucose) burner. Electrolyte management is very important during this time period, and most people will need additional sodium, potassium and magnesium during this period to combat any symptoms of “keto flu”, which is electrolyte depletion.

“You are literally teaching your body how to do something well,” says Dr. Seeman. “Think of it as a workout program for your cells, you are laying down new transporters and messengers in your system.”

Ernst reminds people to be patient. “It took a long time to put on the weight, so it will take some time to lose it,” she says. But if the individual following a ketogenic plan doesn’t lose any weight for a month, she recommends making some small adjustments to their diet and working with a registered dietitian to evaluate their diet in detail. This can help you to make sure you are taking the proper steps to keto diet success.

Keto Weight Loss Results After 90 Days on Keto

“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20–25 pounds. She adds, however, that this is very patient-specific and would depend on their initial body fat percentage. “As you get closer and closer to an ideal body fat percentage the body will start adapting and weight loss will slow,” she explains.

Maintaining Your Ketogenic Weight Loss

Dr. Josh Axe, founder of Ancient Nutrition and author of KETO DIET, suggests that most follow the keto diet for one to several months before taking a break and returning some carbs to their diet. “At this point, keto cycling (or carb cycling) is an option that can help with maintenance,” he says. This involves eating higher carb some days and eating to stay in ketosis on other days.

He explains that a more modified keto diet is another option as well: “This is when you generally eat low carb and high fat, but also aim for more variety in terms of plant foods that provide fiber and important nutrients. such as adding some sweet potato, berries or beans to your diet.”

Next up: Best Keto Dessert Recipes

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Diet Review: Ketogenic Diet for Weight Loss ?

What is it?

The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was commonly used to help control diabetes.

In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective. The ketogenic diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.

However, this diet is gaining considerable attention as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet (a very low-carbohydrate, high-protein diet, which was a commercial success and popularized low-carb diets to a new level).

Today, other low-carb diets including the Paleo, South Beach, and Dukan diets are all high in protein but moderate in fat. In contrast, the ketogenic diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.

How It Works

The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose — the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods — an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). The brain demands the most glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose.

If this continues for 3–4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose. [1]

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming. [2]

How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. [3]

What is ketoacidosis?

Excessive ketone bodies can produce a dangerously toxic level of acid in the blood, called ketoacidosis. During ketoacidosis, the kidneys begin to excrete ketone bodies along with body water in the urine, causing some fluid-related weight loss.

Ketoacidosis most often occurs in individuals with type 1 diabetes because they do not produce insulin, a hormone that prevents the overproduction of ketones. However in a few rare cases, ketoacidosis has been reported to occur in nondiabetic individuals following a prolonged very low carbohydrate diet.

The Diet

There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day — less than the amount found in a medium plain bagel — and can be as low as 20 grams a day.

Generally, popular ketogenic resources suggest an average of 70–80% fat from total daily calories, 5–10% carbohydrate, and 10–20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.

The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.

Many versions of ketogenic diets exist, but all ban carb-rich foods. Some of these foods may be obvious: starches from both refined and whole grains like breads, cereals, pasta, rice, and cookies; potatoes, corn, and other starchy vegetables; and fruit juices.

Some that may not be so obvious are beans, legumes, and most fruits. Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish. Depending on your source of information, ketogenic food lists may vary and even conflict.

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Programs suggest following a ketogenic diet until the desired amount of weight is lost. When this is achieved, to prevent weight regain one may follow the diet for a few days a week or a few weeks each month, interchanged with other days allowing a higher carbohydrate intake.

The Research So Far

The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides.

[2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Several theories exist as to why the ketogenic diet promotes weight loss, though they have not been consistently shown in research: [2,8,9]

A satiating effect with decreased food cravings due to the high-fat content of the diet.

A decrease in appetite-stimulating hormones, such as insulin and ghrelin, when eating restricted amounts of carbohydrate.

A direct hunger-reducing role of ketone bodies — the body’s main fuel source on the diet.

Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.

Promotion of fat loss versus lean body mass, partly due to decreased insulin levels.

Potential Pitfalls

Following a very high-fat diet may be challenging to maintain. Possible symptoms of extreme carbohydrate restriction that may last days to weeks include hunger, fatigue, low mood, irritability, constipation, headaches, and brain “fog.” Though these uncomfortable feelings may subside, staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods like a crunchy apple or creamy sweet potato may present new challenges.

Some negative side effects of a long-term ketogenic diet have been suggested, including increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Possible nutrient deficiencies may arise if a variety of recommended foods on the ketogenic diet are not included.

It is important to not solely focus on eating high-fat foods, but to include a daily variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals (iron, magnesium, zinc) — nutrients typically found in foods like whole grains that are restricted from the diet. Because whole food groups are excluded, assistance from a registered dietitian may be beneficial in creating a ketogenic diet that minimizes nutrient deficiencies.

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How do I lose 60 lbs in 90 days?

As an AI language model, I cannot recommend losing 60 lbs in 90 days, as it is an extremely aggressive weight loss goal that may be harmful to your health. It is generally recommended to aim for a gradual and sustainable weight loss of 1-2 lbs per week.

Instead of focusing on a specific number of pounds to lose in a certain time frame, it is important to adopt a healthy and balanced lifestyle that includes regular exercise and a nutritious diet. This can include:

Consult with a healthcare professional or a registered dietitian to help create a personalized weight loss plan that takes your specific needs into consideration.

Incorporate aerobic and strength-training exercises into your routine. Exercise for at least 30 minutes per day, five days a week.

Consume a healthy and balanced diet, which includes plenty of fruits and vegetables, lean protein, whole grains, and healthy fats.

Avoid unhealthy foods, such as processed and sugary foods, as well as excessive consumption of alcohol.

Get plenty of sleep and manage your stress levels to promote overall health and well-being.

If You Lose 60 lbs in 90 days Using Keto Click Here To Download Keto E-book

Remember, achieving a healthy weight is a journey, not a sprint. Be patient and persistent with your efforts, and consult with a healthcare professional if you have any concerns or questions along the way.

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23 Tips for Weight Loss That Actually Work

1. Eat Slowly

"I have my clients figure out how to pick food sources they like, genuinely taste every piece going into their mouths, and bite purposely. I encourage them to bite gradually, swallow just when the food is completely bitten up, and rehash.

It requires investment to realize we're full. Eating gradually not just permits us to partake in our food all the more yet gives us better prompts of satiety." — *Janet Zinn**, an authorized clinical social specialist and psychotherapist in confidential practice in New York City*

2. Enjoy the Food You Eat

"So frequently we're determined what to eat, and afterward when we could do without that particular food, we're less able to make long haul solid propensities. Attempt new leafy foods. Figure out how to plan new dishes that give assortment and flavor.

Add spices and flavors to lift flavor. Or on the other hand on the off chance that you like, appreciate the pleasantness of products of the soil profundity of crude and steamed vegetables. There's no great explanation that your relationship with food can't be pleasurable." — *Zinn*

3. Keep a Daily Gratitude Journal

"Our dietary patterns are here and there associated with our feelings, regardless of whether we understand it. At the point when we're anxious, we might utilize food to assist adapt to the pressure.

I work with clients on keeping a day to day diary of things they're appreciative for — or even a diary to write in when focused — so that they're more ready to adapt to the pressure by recognizing it and using different devices, as opposed to going after food as a survival strategy." — *Lauren Manganiello, RDN**, a yoga educator on Lengthy Island, New York*

4. Batch Cook and Prep

"Each Sunday I group cook sufficient chicken for the week. I cut off the fat, prepare it with preparing, measure 3.5 ounces, and put that much into a holder with a few mustard and frozen veggies, so I can snatch one every day to bring to work.

I likewise get some margin to evenly divide in individual holders ¼ cup of moved oats, 1 tablespoon every one of regular peanut butter and ground flax, and a squeeze every one of protein powder and cinnamon to improve. So when I'm a zombie in the first part of the day, I should simply add water and microwave!" * — **Kyra Williams**, a fitness coach in Boston*

5. Don’t Forget the Weights

"Ensure you are lifting loads a few times each week. Utilizing moderate to significant burdens — three or four arrangements of 10 to 15 reps with loads that challenge you — assists increment your muscle with massing. At the point when you have more muscle on your body, the food you eat is bound to be used as fuel, as opposed to be put away as fat." — *Williams*

6. Get Enough Z’s

"An absence of rest builds your craving chemical, ghrelin, and diminishes your fulfillment chemical, leptin, which can add to weight gain. At the point when we are sleepless, we ache for additional pungent and sweet food varieties. Why? Since whenever you feel more powerful yearning, your desires for higher energy — otherwise known as more unhealthy — food sources escalate. We likewise realize that the manner in which we think and cycle our feelings is impacted by deficient rest, so it's not difficult to associate this with a hindered capacity to use wise judgment in numerous everyday issues, incorporating with food.

On the off chance that we flip the coin, we can securely accept that when we are all around rested, we will go with better decisions. With regards to eating, that would imply that we would eat when we are genuinely ravenous and eat just until fulfilled. Our chemicals are likewise going to be better adjusted in light of the fact that our bodies got the time expected to rest, fix, and revive." — *Angela Lemond, an enlisted dietitian nutritionist in confidential practice in Texas*

7. Don’t Skip Meals

"Keep in mind, our body's definitive objective is to remain alive. When we are being kept from calories, which are in a real sense the existence energy for our bodies, it will get things done to get by. Our body understands what food varieties are higher in energy thickness, and we will ache for those more. Honor your yearning and don't permit your body to believe it's being famished. This conflicts with large numbers of the slimming down strategies, however those strategies genuinely don't function admirably for individuals in the long haul. I for the most part suggest eating like clockwork." — *Lemond*

8. Stay Hydrated

“Research has found that people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals — and they kept it off. This simple tip works in two ways. Thirst can mask itself as hunger, causing you to eat more. And water makes you feel fuller, causing you to eat less during a meal.” — Megan Casper RDN, a nutrition counselor and the founder and CEO of Nourished Bite

>> Lose Weight Using Keto

9. Cut Calories, Not Flavor

“By choosing options such as sharp cheddar over mild cheddar, you can use less, but you’ll still get a lot of flavor without feeling like you're on a diet.” — Casper

10. Weigh Yourself Once a Week

“Same day, same time, same amount of clothing. Remember that your weight isn’t a single number but a five-pound range. Work to move the range down, not the exact number.” — Lainey Younkin, RD, a nutrition counselor and consultant in Boston

11. Reorganize Your Plate

“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. When you switch the portions of grains and vegetables on your plate, you'll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category.” — Younkin

12. Start Where You Are and Do What You Can

“Don't feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. A great starting point for mostly sedentary people is to get a step counter and see how much you walk on a normal day.

Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day.” — Esther Avant, an online sports nutritionist specializing in weight loss who is based in Kapolei, Hawaii

13. Think Big — Not Small

“Focus on the weight loss 'big rocks' — there are a few areas that will give you the most bang for your buck when you're trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber. For exercise, prioritize strength training, daily steps, and recovery.” — Avant

14. Look Beyond the Scale

“While the scale isn't useless, it also isn't the only thing that matters. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of non-scale victories. This will help keep the scale in perspective and show you all the positive changes you're making to your health and overall lifestyle.” — Avant

15. Give Your Breakfast a Protein Boost

“Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, helping keep you full. Additionally, a high-protein breakfast helps curb cravings later in the day. Pair protein foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup.” — Younkin

16. In Fact, Consume Protein at Every Meal

“Eating protein-rich foods at every meal, especially breakfast, can help shave extra pounds. Protein slows down the digestive process and positively impacts your hunger hormones. Protein can also do better at staving off hunger than carbohydrates. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.” — Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois

17. Limit High-Glycemic Carbohydrate Foods

“The glycemic index ranks how quickly blood sugar rises after eating a carbohydrate food. Eating high-glycemic carbohydrate foods like white potatoes and refined bread, especially when eaten alone, will cause a surge in blood sugar, followed by a quick drop.

This leaves you feeling hungry and wanting more food. More long-term studies are needed, but short-term studies like this research provide evidence there is a connection. High-glycemic foods are not totally off-limits though.

When you work with a registered dietitian nutritionist, we provide individualized ways to help you balance nutrients to prevent spikes in blood sugar, which can help with curbing appetite.” — Sue-Ellen Anderson Haynes, RDN, a national media spokesperson of the Academy of Nutrition and Dietetics who is based in Boston

18. Experiment With Fruits at Dessert Time

“Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the CDC, only 10 percent of the U.S. population is meeting their fruit and vegetable intake. Using fruits for dessert will help you meet your daily requirements but also add flavor to your day. Many fruits can be sauteed, grilled, or baked. For example, grilled peach topped with vanilla yogurt and shaved almonds is amazing!” — Anderson Haynes

19. Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper

“It's a saying that has many meanings, but you’ll want to take in more of your calories earlier in the day. A study published in November 2019 in the journal Nutrients found that subjects who were given small breakfast and large dinners lost significantly less weight than those assigned to a large breakfast and a smaller dinner. So here we see how smaller meals in the latter part of the day may be an advantage to those who want to lose weight and improve overall health.

The interesting thing about this study was the time the dinner was eaten. They found that eating the main meal (larger meal) too late (after 3 p.m.) was associated with difficulty with losing weight. It’s important to note that this study is not saying that everyone should not eat after 3 p.m. Each person has individual needs, which may require additional snacks and food, such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain foods. This is why it is so important that you seek a consultation with a registered dietitian nutritionist.” — Anderson Haynes

20. Get Into Meal Planning

“Meal planning is one of my top tips for staying healthy and eating well. I'm such a fan of the concept that I wrote a book about it! Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it's already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate. Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. The benefit is knowing ahead that you'll be doing that so you're not scrounging when hunger sets in. And be sure to write down the plan — you're more likely to stick to it if it's in front of you as a reminder.” — Jessica Levinson, RDN, a culinary nutrition and communications dietitian and the author of 52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More based in Westchester, New York

21. Make a Grocery List and Stick to It

“Once you have your menu planned for the week, make a shopping list either on paper or on your phone — I use Notes, but there are apps for this, too. Knowing in advance what you need to purchase at the supermarket will save you time, reduce food waste, and prevent you from purchasing items that look appealing but you don't actually need. To stick with your list, avoid shopping when hungry or tired. Research shows an increase in impulsive behavior at those times.” — Levinson

22. Take Stock of What's in Your Kitchen

“To cook healthy meals you need the right ingredients and kitchen tools on hand. Some staple ingredients I recommend having in your pantry, fridge, and freezer are low-sodium canned beans, canned fish, tomato sauce, whole-grain pasta, quinoa, brown rice, low-sodium stock, low-fat plain yogurt, a variety of fresh and frozen fruit and vegetables, olive oil, and dried herbs and spices. These are just some of the ingredients that can form the base of a healthy and delicious meal.” — Levinson

>> Click Here To Download Your Free Keto Recipes <<

23. Have the Right Tools on Hand

“Similarly, having a good mix of kitchen tools can help ensure easy, efficient, and healthy cooking. For example, a seasoned cast-iron skillet is one of my favorite pans to cook eggs, saute vegetables, and make pancakes, since I don't have to use as much oil or butter to keep food from sticking. Some of my other favorite kitchen tools are an immersion blender, Instant Pot, baking sheets, measuring cups and spoons, and a hand juicer. And of course anyone working in the kitchen should have a quality set of knives.” — Levinson

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Want Brighter, Whiter Teeth?

1/16

Have your pearly whites lost their luster because of dingy gray or yellow stains? Stained teeth can occur as we age, but some common foods, drinks, and even mouthwashes can stain teeth. Do-it-yourself remedies can help whiten teeth, and avoiding substances that stain teeth can stop further discoloration. Use these secrets to whiter teeth to restore your bright smile.

2/16

You may be able to get rid of superficial stains by yourself. A number of at-home tooth-whitening products -- kits, strips, toothpastes, and rinses-- may lighten stains. There are even some old-fashioned remedies you can try. Tooth-whitening products available on drugstore shelves use mild bleach to brighten yellow teeth. Toothpastes use abrasives and chemicals to remove surface stains. For deep stains, you may need a dentist's help.

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3/16

A home tooth-whitening kit contains carbamide peroxide, a bleach that can remove both deep and surface stains and actually changes your natural tooth color. If you have coffee-stained teeth, a tooth-bleaching kit can help. With some kits, you apply a peroxide-based gel (with a small brush) to the surface of your teeth. In other kits, the gel is in a tray that molds to the teeth. The tray must be worn daily (for 30 to 45 minutes) for a week or more.

4/16

Tooth-whitening strips will help get rid of tooth stains. These strips are very thin, virtually invisible, and are coated with a peroxide-based whitening gel. You wear them a few minutes daily for a week or more. Results are visible in just a few days, and last at least a year. The results with strips are not as dramatic as with whitening kits, but the strips are easy to use and pretty much foolproof.

5/16

How to get stains off your teeth? Over-the-counter toothpastes, gels, and rinses help remove some surface stains. Many of these products contain mild abrasives, chemicals, or polishing agents. Unlike bleaches, they don't change the natural color of teeth.

6/16

Some people still prefer the age-old home remedy of baking soda and a toothbrush to gently whiten teeth at home. Also, some foods such as celery, apples, pears, and carrots trigger lots of saliva, which helps wash away food debris on your teeth. Chewing sugarless gum is a tooth-cleansing action and also triggers saliva. A bonus from all that saliva: It neutralizes the acid that causes tooth decay. With teeth, more saliva is better all around.

7/16

Approach tooth whitening with caution if you have lots of dental veneers, bonding, fillings, crowns, and bridges. Bleach will not lighten these manufactured teeth -- meaning they will stand out among your newly whitened natural teeth. In order to match your whiter teeth, you may need to investigate new dental work, including veneers or bonding.

8/16

As we age, the outer layer of tooth enamel wears away. The underlying layer, called dentin, is yellower. That's why it's important to try to avoid staining teeth in the first place, especially after whitening. If you take care with foods and drinks that discolor teeth, the results of whitening may last up to one year. Whitening teeth too often could make them look translucent and blue, so you'll want to maintain your new smile.

9/16

Not only is it bad for your health, smoking is one of the worst offenders when it comes to staining teeth. Tobacco causes brown stains that penetrate the grooves and pits of tooth enamel. Tobacco stains can be hard to remove by brushing alone. The longer you smoke, the more entrenched the stains become. Smoking also causes bad breath and gingivitis (gum disease), and increases the risk of most types of cancer.

10/16

There's another reason to watch what you eat. Some common foods can discolor teeth. Here's an easy way to tell if a food might be at fault: Anything that can stain a white cotton T-shirt can stain teeth, say dentists. Coffee stains teeth, for example. Other top offenders are beverages such as tea, dark sodas, and fruit juices. These teeth stains develop slowly and become more noticeable as we age.

11/16

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They may be packed with disease-fighting antioxidants, but a glass of red wine, cranberry juice, or grape juice also stains teeth easily. That doesn't mean you should give them up, but remember to rinse your mouth after you drink. These aren't the only teeth-staining foods to be aware of.

12/16

The deep color of these fruits and veggies gives them their nutritional punch. But blueberries, blackberries, and beets leave their color on teeth as well. Eat up for your health, and prevent tooth stains by:

13/16

While all sweetened drinks are bad for teeth, some energy and sports drinks may be worse, according to one study in General Dentistry. Researchers found that these drinks -- as well as bottled lemonade -- may erode tooth enamel after long-term use. The result is thin, translucent, discolored teeth. To prevent tooth erosion:

14/16

The antibiotic tetracycline causes gray teeth in children whose teeth are still developing. Antibacterial mouthwashes that contain chlorhexidine or cetylpyridinium chloride can also stain teeth. Some antihistamines, antipsychotic drugs, and blood pressure medications cause tooth stains, as can iron and excess fluoride. If bleaching doesn't help, ask your dentist about dental bonding, in which a tooth-colored material is applied to teeth.

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One simple strategy can help maintain white teeth: brush. Brush at least twice daily. Even better, brush after every meal and snack. Brushing helps prevent stains and yellow teeth, especially at the gum line. Both electric and sonic toothbrushes may be superior to traditional toothbrushes in removing plaque and surface stains on teeth. Also, don't forget to floss and use an antiseptic mouthwash daily.

16/16 See your dentist for regular checkups and professional cleaning. The abrasion and polishing methods dentists use can remove many teeth stains caused by food and tobacco.

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10 Helpful Tips For Keeping Your Teeth White

As we age, dietary habits, lifestyle choices, and normal wear and tear may influence the brightness of your smile. Fortunately, there are numerous approaches to keeping your teeth white, no matter how discolored they have become. In this post, we are sharing our top 10 tips for keeping your smile bright!

1. Practice Good Oral Hygiene

The most important thing you can do to achieve and maintain a bright white smile is to practice good oral hygiene habits at home. In order to achieve your goal of a bright smile, it is important to brush your teeth twice a day for two minutes each time. You must also thoroughly floss your teeth each day. Using mouthwash can provide fresh breath and aid in whiter teeth.

2. Avoid Stain-Causing Foods or Drinks

Unfortunately, many of the best foods are stain-causing culprits. Coffee, soft drinks, red wine, berries, and other colorful foods can cause permanent staining on the enamel of your teeth. While we are not suggesting that you give up these food groups entirely, consider reducing your consumption or simply rinsing well with water after you enjoy them.

3. Use a Whitening Toothpaste

Many kinds of toothpaste on the market today aid in whitening your teeth as you brush. Not all whitening toothpaste is created equal. Ask your dentist to recommend the best whitening toothpaste for your teeth during your next appointment.

4. Consider Using a Straw When Drinking Stain-Causing Beverages

If you enjoy coffee, red wine, or soft drinks regularly, you may want to consider using a straw. By using a straw, you allow the stain-causing liquid to bypass your front teeth. There are many reusable straws available today making this lifestyle change cost-effective and eco-friendly.

5. Rinse With Water After Eating Colorful Meals

It is always a good practice to rinse your mouth with water after a meal or sugary beverage. This is especially important after enjoying a particularly colorful meal. Rinsing can remove any stain-causing residue from the surface of your teeth.

6. Eat Foods That Help Whiten Your Teeth

Crunchy fruits and vegetables such as apples, carrots, and celery help naturally whiten your teeth by increasing saliva production. Saliva plays a crucial role in protecting your teeth from staining.

7. Avoid Damaging Tooth Enamel While Brushing

When the enamel, or outside layer, of your teeth becomes damaged, your teeth become much more susceptible to staining. By practicing proper brushing techniques, you can protect the enamel and, in doing so, prevent further staining. Be sure to brush gently – not forcefully. Harder brushing does not equal cleaner teeth!

8. Ask Your Dentist About At-Home Whitening Solutions

There are many at-home whitening solutions. However, teeth whitening kits purchased at the grocery store may cause permanent damage to your teeth. Ask your dentist about safe, at-home teeth whitening solutions to improve the color of your teeth.**

9. Consider Professional Teeth Whitening

If you have a big event coming up, or you simply wish to achieve more dramatic results, you may want to consider professional teeth whitening. Professional whitening is the safest way to achieve a bright white smile in a short timeframe. Ask your dentist about your eligibility for this service during your next visit.

10. Make Bi-Annual Teeth Cleaning Appointments a Priority

Finally, your bi-annual dental exams and teeth cleaning appointments play a large role in ensuring the brightness and health of your smile. Make your twice-yearly appointments a priority to keep your teeth as white as possible.

Do you wish your smile was brighter? Contact our office today to schedule an appointment!

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