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Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss. One Shot Keto Pro It's easy to overdo it when you're eating something delicious — and that's why it's good to focus on foods that will force you to slow down. "Slowing down can help you check in with your hunger levels. For that reason, I love snacking on 100-calorie packs of in-shell pistachios," Gorin says. The food diary should be used before you begin changing your eating habits, to reflect on where you're at, where you may be going wrong, and where you can cut back.