Maintenance Strategies?

(Karen Parrott) #16

Total spectrum depending on lots of things. I did find Weight maintenance easy the first 1.5 years. Then super tough. It’s still variable. Weird trip.

(Karen Parrott) #17

It’s different for me. Lots of shifts , trends , and adjustments. I may be the worlds worst case, but I don’t think so. Hopefully your experience will be smooth

(Dawn) #18

Yes, Keto is a way of life for me as well. But unfortunately, even when eating strict keto, the weight can still go up for many people…me included. I don’t know what my keys to success will be. I think it is going to require some experimentation using the tips listed here. I also wonder if I am going to have to use some method of calorie counting once I hit maintenance to make sure my food stays in check.

(Renee Slaughter) #19

In getting near my goal of a size 12. I’m 5’8" currently weighing 171. I’m thinking 160 should get me fitting a 12 comfortably. I am curious about maintenance and how to maintain. So thanks all for the tips. Bookmarking this page.

(Karen Parrott) #20

Well, for lifers ( obese since early childhood) it’s typical that Keto is one and only one lifestyle tool. Many of us use multiple tools daily. And the fat still wants to come back.

I’m happy for those for whom it’s one stop shopping. The complex nature of my obesity root causes makes it a more lengthy process. It is what it is. Indeed. Keep it simple unless it’s a complex process to start with.

#21

Karen- thanks for all the tips, & glad that you’re still here & maintaining for such a long time!
I’m nearly at goal weight, so thinking a little ahead to maintenance… I’m early days on keto, so not fat adapted yet, but have noticed over time that I never seem to get full- even after a binge pre-keto I would only finally feel full perhaps a few hours later! On keto, have you ever got to the stage of not being hungry, only needing OMAD that others have found once they’re fat adapted? I’m waiting for that, but wondering maybe for some if we never get there?! I can fast for 24 hours, but when I eat, it’s a real struggle to keep control…
Thanks again for the input you give here!

Hey, so about fasting
(Karen Parrott) #22

Thank you for your kind words.

No. My food addiction will be with me always. LCHF and fasting are tools only

I may have may a few hours where I get signals that are correct. I know it’s my biochemistry, so I don’t hate myself. There’s that. With 40 years of obesity or binge urges, I wasn’t sure I’d reach this point

To this day, I’d sit down and start to binge again if I’d let myself, on Keto food. I’d use it to get food high. Hey , it’s “fun” but not good for me. And I know that.

One thing is for sure, using satiated as an off signal was the wrong tool. Once I tossed that metric, it freed me to work on tools that do work. I still fast 17:7 or 18:6. I cringe when people are told to use satiety as and end point after they’ve clearly demonstrated that that method is not effective for them. The advisors think they are helping but are driving the eaters back to the big clothes. The eaters may never feel off signals, the advisors may never know what it’s like to rarely have an off signal.

Also the advisors tell folks that you should never feel hunger. There’s binge urges, real hunger and both. Yes, you’ll feel it again in recovery-IMO. I feel it but it doesn’t crush me. That’s the one nice thing about fat adaptation. If you are hungry eat…they say … lol. Okay…that doesn’t work for me either.

Seeing my extra ghrelin SNP on my Promethease report was life changing. I was always told I was lazy or a glutton. At least now I know that I don’t need to Keto harder. Lol.

Thanks again. A lot of people OMAD with Good results

Hunger control
#23

No, thank you! Nice to know I’m not alone, but a bit scary knowing that it’s still going to be very hard to maintain, & that perhaps I shouldn’t focus on not feeling hungry as a sign of fat adaptation… I’ve had quite a few years of being messed up with food too, so it’s not going to be easy… Must’ve been good to know there’s a hormone behind it all with you!

(Karen Parrott) #24

Each year, it gets easier for me. KCKo :smiley:

(Liz ) #25

Karen, I wonder what tools you’ve used to walk away from the kitchen without the feeling of satiety? If I try it I get endless messages in my head, relentless, telling me to go get more food though I can see through food tracking I’ve likely had a beautiful amount of calories and lovely macro ratios.

I think my satiety signals work pretty well, mostly, but on days they seem screwy I’d love to know how to handle it.

(Karen Parrott) #26

Hi Liz, I batch cook, or cook for my meal, then I “close the kitchen”. I clean up and walk out and don’t hang out in there or food seek.

I busy myself into other projects, other things. If thoughts overwhelm me, I calmly look at MFP and Fitbit and say, well, I have enough nutrition for my activity levels. I’m fine, this will pass.

IF helps, I eat 6am to 12 noon most days, so I eat within my window, then I don’t have to worry about it later. Even if I’m cooking or serving my daughter dinner, I’ll make some tea or decaf and sit down with her. Keeps me from night time stress eating.

Hope some of these ideas help.

(Liz ) #27

Yes, thank you! These are things I do as well, so I think it probably just takes time to master it. I use all these skills when extended fasting but it’s easier then because food is a non-issue while fasting, no choices to wrestle with. We live in a very small apartment so it’s hard to get away from the kitchen so often I’ll go take a bath. Going forward I’ll practice “closing the kitchen” in my mind by realizing I’m starting an IF as soon as I finish dinner.

I’ve been at this particular place in my health journey about 13 months & adding skills as I go. I know I’ve said it before but I always appreciate your posts.

(mark whittaker) #28

so are you controlling it completely with carbs? or are you counting calories too? are you staying in ketosis most of the time?

(John B) #29

I am controlling it mainly with carbs. I have a few every now and then, but not exactly ‘counting’. I still stay away from bread, pasta, potatoes, rice and of course sugar, but I was never counting calories. To be honest, I never actually checked to see if I was in ketosis, just followed the diet.

(Teresa Coffman) #30

Congratulations on maintaining for 6 years! I’m entering maintenance and I’m so worried that I won’t be able to keep these 60 lbs that I’ve lost off. I really appreciate your list of tips. I’m 54 and I also can not eat with abandon or I gain. I just know that I’m going to have to work just as hard to maintain as I did to lose.

#31

^^^ What she said! :slight_smile: Thanks so much for this thread and the sharing that happens here! It definitely helps us as we enter this anxious time of maintenance!

(Sharilyn J Clay) #32

Thank you for these tips. I’ve started eating keto-ish after having lost weight on hCg (i didn’t know about keto before doing hCg). So I’m starting this lifestyle in maintenance and the plan I’m following has daily carbs between 40 - 50 grams. I’m encouraged to join a Zornfast too…gotta figure out how to find out about that.

(Allan L) #33

Its easy

Type Zornfast into the search bar…

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(Sharilyn J Clay) #34

Thank you so much…I just did that and I don’t see when the next one is…i’d love to join it. I’m gonna look some more.

(Allan L) #35

Usually the 3rd weekend of each month. Brenda will post something about 1 week before so keep an eye out.