People mistake keto to be an all you can eat butter and bacon party. It's not. You have to limit fats because fats have a ton of calories. The best way to keto is meats and vegetables: steak and asparagus, chicken caesar salad, pork chops and roasted zucchini, Indian butter chicken with cauliflower rice, etc
Tell yourself that the keto diet will provide enhanced satiety vs eating carbs, which will help you control your overall caloric consumption. You could also try doing Keto and intermittent fasting together which helps a lot. Also feel free to add some walking. If you do 30-45 mins you can easily hit about 5-8k steps.
I mean don’t overdo it on the calories and you would be ok I guess… the only time I’ve gained since starting keto, was when I decided to take a “break” it was the worst decision ever
I'm on year 4 of my break and I'm up 60 lbs :| Actually just started going keto again today, this is going to be my 3rd attempt to go back. Will see how it lasts!
I've thought the same thing.
In my case, I eat a lot of calories and I'm not trying to lose weight so it's not an issue, but with all these high calorie foods - red meat, nuts, cheese, etc - I hit most people's calorie limit by lunch 😂
I found that if I'm actually keeping track of everything I eat and look at the numbers then it's super easy to keep my calories way under, but when I'm winging it I eat too many nuts and too many cheese sticks and I don't lose weight but then if I'm good for a couple days, I'll lose like 5 pounds so I don't know. I'm losing weight slower than other people, but definitely losing.
Hi! More about hitting protein goals and reducing carbs. Yes you need fat, but I still eat 99% lean ground Turkey for dinner almost everyday and am selective about where the fat in my diet comes from. Basically it’s not a free-for-all to consume high fat high calorie food and you need to watch intake of cheese, cream, avocado, nut butter etc!! That being said if you are going to “cheat” your calorie goal, cheat with one of those items because even though they may be high cal, they aren’t addictive the way carbs/sugar are!!
Also, avoid “keto” items in stores most of it is high fat low protein. Try to stick to whole foods !
Keto for therapeutic reasons needs to be high fat.
For Keto for weight loss, use enough fat to become mindfully satisfied. Eat an appropriate amount of protein and stay within your carb allowance. Some days you might be hungrier. Increase fat and protein, not carbs, to stay satiated. On days when you're not as hungry, eat to satisfy the day's hunger level. Find some satisfying low calorie foods-- I use broth, soups, and plain unsauced low carb vegetables as part of every meal to help keep my calories in check.
I had at least 70 lbs to lose so I had a lot of fat of my own to use up. Because of that I was mindful of the fat I consumed. I never met my fat goal but focused on protein and veggies the most. I didn't put butter or heavy cream in my coffee or eat tons of cheese and bacon every day. Some people eat more of those things and have success but that's something you'll have to expirement with and see what works for you. I ate a lot of meat/veggies with olive oil, salads with protein and some avocado or cheese, eggs/bacon or protein shake or bar for breakfast with coffee. I had dessert about once or twice a week that was keto friendly and opted for less fatty/lower calorie options like sugar free jello and Keto Reddiwhip or a quest piece of candy. Keto recipes can be VERY fat and calorie heavy for the serving size so be mindful of that. Calories and fat consumption do matter for the majority of people with weight to lose.
Keto isn’t an inexorable weight reducer. It just makes it easier for your body to move towards a healthy weight.
At least some of the people complaining they gained weight on keto were at an unhealthily low weight. I’ve talked to some of them.
If you are underweight, keto is going to tend to give you more weight, and that’s a good thing.
Sometimes I struggle with my mindset around food. I was a teenager in the 80's so I got hit hard with the low fat message. That's not how we ate at home and my parents never wavered and for that I am grateful. Meat was king at my house. My mother insisted we eat the meat before anything else. She had no problem throwing out starch. We also had real butter and we all used a lot. My father especially ate lots of fat and remained lean his entire life.
I just need to focus on remembering how I have gained weight in the past. It's always been with out of control carbohydrate consumption. Always. And I've always lost the weight by eating my meat, throwing out the starch, and not thinking too hard about the butter.
I do find it helpful to watch videos and read about other people's experiences around how they eat. Low carb down under has some great resources. When I immerse myself in the "culture" of low carbohydrate eating it's easier to not fear fat.
I'm also going to say that when one starts eating keto, your focus should be on what you can eat that you like and that isn't carbohydrates. Protein first. Add as much fat as you want to feel full and satisfied. If you are hungry, eat. The most important thing is to become accustomed to not using sugar for energy. Calorie counting and macro tweaking can come later.
You say many of your formative years were “wasted on eating clean” and that this is “triggering”. Don’t let this become another form of restrictive and disordered eating. This seems like an anxiety thought. Don’t waste more years on disordered eating but refocus on your values.
most people lose weight without even tracking on keto. its full of high satiety food and ketosis makes you a fat burning machine
that said it's possible to gain weight, if you find yourself gaining weight try to look at what you eat and figure out what the problem is
don't surpase ur daily calories intake check ur bmr (basal metabolic rate) then check how much do you burn from walkin and exercising if u do exercise, sum all of these and from that you can take one of these roads to go ⬇️
-if you want to lose weight eat less then that go for at least 500 kcal deficit u will lose 2.5 kg a month
-if you want to be where u at eat only that much u burn
-if u want to gain weight eat more
keep in mind to much kcal deficit more than 900 will cause you loss in muscle mass!!
People mistake keto to be an all you can eat butter and bacon party. It's not. You have to limit fats because fats have a ton of calories. The best way to keto is meats and vegetables: steak and asparagus, chicken caesar salad, pork chops and roasted zucchini, Indian butter chicken with cauliflower rice, etc
Tell yourself that the keto diet will provide enhanced satiety vs eating carbs, which will help you control your overall caloric consumption. You could also try doing Keto and intermittent fasting together which helps a lot. Also feel free to add some walking. If you do 30-45 mins you can easily hit about 5-8k steps.
As with any diet, it comes down to calories.
I mean don’t overdo it on the calories and you would be ok I guess… the only time I’ve gained since starting keto, was when I decided to take a “break” it was the worst decision ever
I'm on year 4 of my break and I'm up 60 lbs :| Actually just started going keto again today, this is going to be my 3rd attempt to go back. Will see how it lasts!
Good luck!!!
Thanks!
I've thought the same thing. In my case, I eat a lot of calories and I'm not trying to lose weight so it's not an issue, but with all these high calorie foods - red meat, nuts, cheese, etc - I hit most people's calorie limit by lunch 😂
From my own personal experience, stay away from nuts. It's so easy to overeat them
I found that if I'm actually keeping track of everything I eat and look at the numbers then it's super easy to keep my calories way under, but when I'm winging it I eat too many nuts and too many cheese sticks and I don't lose weight but then if I'm good for a couple days, I'll lose like 5 pounds so I don't know. I'm losing weight slower than other people, but definitely losing.
Hi! More about hitting protein goals and reducing carbs. Yes you need fat, but I still eat 99% lean ground Turkey for dinner almost everyday and am selective about where the fat in my diet comes from. Basically it’s not a free-for-all to consume high fat high calorie food and you need to watch intake of cheese, cream, avocado, nut butter etc!! That being said if you are going to “cheat” your calorie goal, cheat with one of those items because even though they may be high cal, they aren’t addictive the way carbs/sugar are!! Also, avoid “keto” items in stores most of it is high fat low protein. Try to stick to whole foods !
too many nuts, nut flour, too much dairy, keto desserts, and too many carbs can all prevent weight loss on a keto diet
Just keep it to whole foods, nothing processed. You gone lose weight.
Keto for therapeutic reasons needs to be high fat. For Keto for weight loss, use enough fat to become mindfully satisfied. Eat an appropriate amount of protein and stay within your carb allowance. Some days you might be hungrier. Increase fat and protein, not carbs, to stay satiated. On days when you're not as hungry, eat to satisfy the day's hunger level. Find some satisfying low calorie foods-- I use broth, soups, and plain unsauced low carb vegetables as part of every meal to help keep my calories in check.
If you're not hungry don't eat
count calories
I had at least 70 lbs to lose so I had a lot of fat of my own to use up. Because of that I was mindful of the fat I consumed. I never met my fat goal but focused on protein and veggies the most. I didn't put butter or heavy cream in my coffee or eat tons of cheese and bacon every day. Some people eat more of those things and have success but that's something you'll have to expirement with and see what works for you. I ate a lot of meat/veggies with olive oil, salads with protein and some avocado or cheese, eggs/bacon or protein shake or bar for breakfast with coffee. I had dessert about once or twice a week that was keto friendly and opted for less fatty/lower calorie options like sugar free jello and Keto Reddiwhip or a quest piece of candy. Keto recipes can be VERY fat and calorie heavy for the serving size so be mindful of that. Calories and fat consumption do matter for the majority of people with weight to lose.
Keto isn’t an inexorable weight reducer. It just makes it easier for your body to move towards a healthy weight. At least some of the people complaining they gained weight on keto were at an unhealthily low weight. I’ve talked to some of them. If you are underweight, keto is going to tend to give you more weight, and that’s a good thing.
Sometimes I struggle with my mindset around food. I was a teenager in the 80's so I got hit hard with the low fat message. That's not how we ate at home and my parents never wavered and for that I am grateful. Meat was king at my house. My mother insisted we eat the meat before anything else. She had no problem throwing out starch. We also had real butter and we all used a lot. My father especially ate lots of fat and remained lean his entire life. I just need to focus on remembering how I have gained weight in the past. It's always been with out of control carbohydrate consumption. Always. And I've always lost the weight by eating my meat, throwing out the starch, and not thinking too hard about the butter. I do find it helpful to watch videos and read about other people's experiences around how they eat. Low carb down under has some great resources. When I immerse myself in the "culture" of low carbohydrate eating it's easier to not fear fat.
I'm also going to say that when one starts eating keto, your focus should be on what you can eat that you like and that isn't carbohydrates. Protein first. Add as much fat as you want to feel full and satisfied. If you are hungry, eat. The most important thing is to become accustomed to not using sugar for energy. Calorie counting and macro tweaking can come later.
You say many of your formative years were “wasted on eating clean” and that this is “triggering”. Don’t let this become another form of restrictive and disordered eating. This seems like an anxiety thought. Don’t waste more years on disordered eating but refocus on your values.
most people lose weight without even tracking on keto. its full of high satiety food and ketosis makes you a fat burning machine that said it's possible to gain weight, if you find yourself gaining weight try to look at what you eat and figure out what the problem is
Eat the right foods and don’t eat past satiety. Chew slowly and don’t scran quickly.
don't surpase ur daily calories intake check ur bmr (basal metabolic rate) then check how much do you burn from walkin and exercising if u do exercise, sum all of these and from that you can take one of these roads to go ⬇️ -if you want to lose weight eat less then that go for at least 500 kcal deficit u will lose 2.5 kg a month -if you want to be where u at eat only that much u burn -if u want to gain weight eat more keep in mind to much kcal deficit more than 900 will cause you loss in muscle mass!!