Trying to lose weight after years of crash dieting and low-carb diets but keep stalling. Need some testimonies and support

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(Hannah Grace) #21

Gotcha! Thanks :slight_smile:

(Eric - The patient needs to be patient!) #22

There are some good resources available to you to understand what a keto way of life is and how to do it. Two examples below out of hundreds.

2 keto dudes podcasts - start with this one

Dr. Eric Westman has been helping people with keto for 1 or 2 decades. His approach is simple. Many of us here do it slightly differently but start with his approach as advantages. It is simple.

To be a successful view LCHF keto as a way of life and not a diet. Many of us will stick with this approach forever.

If you have dieted before and done calorie restriction (low calories) you may have lowered your BMR (basal metabolic rate), the rate at which you burn calories. You will have to eat more calories to get your BMR up. Calorie in calorie out is a myth. A research topic for you…

Get your carbs below 20grams / day and give up processed foods (things in bags and boxes). Reduce or eliminate PUFAs Poly Unsaturated Fatty Acids (highly processed nut and seed oils) like soybean, canola, corn oil. Consume good fats like bacon fat, beef fat, butter, avocado oil, and extra virgin olive oil.

You will go through several phases.

  1. You will start producing ketones.

  2. You will become fat adapted.

Ketone production can happen in a few days. Research electrolyte problems or keto flu. Salt is your friend.

Fat adaptation can take weeks to months depending on how deranged your metabolism is. Once you are fat adapted you will become better at burning your own body fat.

You may lose weight in the first couple of weeks. You may not. Everyone is different.

When ketones start to be made in your body some systemic inflammation will be reduced and you should feel better. This can happen pretty quickly.

The heavier you are the more weight you will lose at the start. But BMR is important.

The more you tell us about your weight, macro ratios you are eating etc. the better people here will be able to help you.

I hope this helps.

(KCKO, KCFO 🥥) #23

Your body can only pull so many calories a day from your stores, so some fats will be needed, the closer to goal wieght, the fewer supplemental fat calories will be needed. Use the search box and find Richard’s calculator, it will calculate it for you.

You probably need to let your metabolism heal, you have abused it a lot, been there, done that. Try Intermittent fasting or timed eating protocols. I know people who set a shorter eating period and they eat just about anything they want to eat, but only within a timed window, like 10AM to 4PM.

Some of us, me included, need to do extended fasting to drop the last few lbs. and keep them off with IFing and an occasional longer fast.

Remember to make progress, not be perfect, you will slip up, just make your next meal be on plan. Life happens, you will go to family meals, weddings, social get togethers, etc. You might not eat on plan, get over it and carry on. That is why we say Keep Calm and Keto On so much around here.

Fats and electrolytes are your friends. If you get those right, you’re golden. Check out the recipe thread for keto alternatives to former favorite foods. There are lots of good keto/low carb recipes on the web for holiday treats as well.

Check out the maintenance threads, lot of how tos there.
Also if you click on someone’s screen name, it takes you to their summary. (I’ve read a lot here and the forums are full of those of us who yoyoed and tried all the diets. Only a lifestyle change works for most of us.)
Here is a link to mine:

All the best on sorting yourself out.