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Take your food journal and look up each item individually. Other benefits of even a moderate weight loss can include more energy, a boost in self confidence, improved fitness, and better mobility. Believe it or not, even the peel is beneficial because it is a potent source of pectin a soluble fiber that s been proven to help people feel fuller, longer. You can sign up for a 14 day free trial, which turns into a paid subscription if you don t cancel. On this diet, you follow all the guidelines of the standard keto diet, with one exception before intense workouts, you eat carbohydrates, explains Rissetto.