Keto to control hunger
IsabeausRose
Posts: 129 Member
I know there is a huge following and a group on here for this. And I’ve done keto before. Just had some general questions. I’m currently doing a whole grain low fat clean eating diet. No sugar or artificial sweeteners. But I get SO hungry! I eat breakfast at least twice and about 7 meals/snacks a day. I wanted to try keto for a couple of days to see if it reduced my appetite to help me stay within my calorie range. Every time I’ve done keto before the cravings were intense so I was not able to continue. It would lead me to binge on things I had cut out of my diet. Is there any easy way to get through that phase? A supplement to take?
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Replies
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Perhaps you could try a balanced macro ratio that incorporates both carbohydrates and fat in moderate amounts. It seems that neither low-fat nor keto have worked for you, so balancing out the two may warrant more success.15
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What about a more balanced macro ratio instead of cutting back on one single macro?
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I’ve done a 40/30/30 ratio and that didn’t work either. Keto was the only time I got down to 3 meals a day and could go hours without eating.shadow2soul wrote: »What about a more balanced macro ratio instead of cutting back on one single macro?
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IsabeausRose wrote: »I know there is a huge following and a group on here for this. And I’ve done keto before. Just had some general questions. I’m currently doing a whole grain low fat clean eating diet. No sugar or artificial sweeteners. But I get SO hungry! I eat breakfast at least twice and about 7 meals/snacks a day. I wanted to try keto for a couple of days to see if it reduced my appetite to help me stay within my calorie range. Every time I’ve done keto before the cravings were intense so I was not able to continue. It would lead me to binge on things I had cut out of my diet. Is there any easy way to get through that phase? A supplement to take?
Different people find different foods/macro combinations satiating. For me I need to get at least 90g of protein and hit my fiber goal, regardless of carb level. Beans and potatoes are the foods I find keep me full the longest. I don't find fatty foods filling (I can easily overeat nuts, cheese, cream based desserts, chicken thighs, etc) so keto wouldn't work for me.
If you generally find keto-type foods filling, it could help you. Or maybe you just need low carb and not all the way to keto levels? I do believe that when you start out on keto you need to make sure you increase your salt intake to ensure electrolyte balance, but I'm sure others with experience doing keto will be around shortly.3 -
IsabeausRose wrote: »
I’ve done a 40/30/30 ratio and that didn’t work either. Keto was the only time I got down to 3 meals a day and could go hours without eating.shadow2soul wrote: »What about a more balanced macro ratio instead of cutting back on one single macro?
So tweak the ratio a bit. Maybe try:
30 carb/40 fat/30 protein
Or
35 carb/40 fat/25 protein
Keto didn’t really work if you were having cravings that would lead you to binge.
It’s also okay to be eat every couple hours. You just have to make them small meals. You don’t have to stick to 3-meals a day.
I like to graze most of the day with one big meal. It’s what works best for me.
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My experience with keto was that I had to give it about 5 days to get the carb dependent vibe out of my system. it's going to vary by person depending on how much carbs you fed your body. After that my body solely relied on the fat and I stay very satiated. My best suggestion would be to not give up. One of the things that made a difference for me was putting heavy cream in my coffee. That eventually turned in to my breakfast. Also, I would look more to adding MCT oil, avocado oil, organic butter to EVERYTHING you possibly can. Eat more fatty cuts of meat. That's going to increase your fat intake (and thus satiation) in a big way.
I would also research ways of overcoming the "keto flu" as some sources of ways to push through the cravings and get to the other side. Good luck!7 -
If you did not increase you sodium to 3000-5000 mg a day when you last went keto, that could have caused the problem. Electrolytes are lost through low insulin and glycogen. If you don't replace them it can cause fatigue, BM issues and nausea. In some, the fatigue is interpreted as hunger. Studies have shown that large fatigue can lead to eating about 500kcal extra a day - presumedly in search of energy from food.
There is 2300 mg of sodium in a teaspoon of salt. If you drink a couple of cups of boullion a day, eat salt tablets, make salty keto-ade or simply eat a half teaspoon of salt a couple of times a day (on top of normal salt on food) it could make a difference. get enough water too.
My other thought is to eat a bit more at first. Some find that simply switching to keto without worrying about calories for a week, helps them settle into the diet without any hunger. Get used to the foods, and smaller food volume, first, and then cut calories. Too few calories will cause hunger too. Make sure you eat enough - I would start with at least 1500 kcal.
Good luck.
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There is nothing wrong with eating 2 breakfasts and 7 snacks a day if it fits in your calorie goal for the day. Where is the problem? Some days I don't eat actual meals at all and just snack all day.7
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I've done low carb and keto in the past. I found that after a couple of days the cravings would go away. Make sure to eat plenty of vegetables and fats to fill you up. You might want to supplement with magnesium and potassium. Don't overconsume water, as it will flush the electrolytes you already have in your system. I also combined with sort of an IF (intermittent fasting) protocole because I found that way I was able to eat more in a given period. You still have to eat less calories than you burn though, it's not magical. I lost 35lbs at one point doing this diet. And I didn't gain all the weight back when I started eating carbs again!
Now though, I find that after having three kids my life changed and it makes it harder (whether it's physically or mentally) for me to stick to. It can get complicated eating different from my family, I make lots of dishes that I just couldn't have altogether, even though they are really healthy because of the amount of carbs from vegetables. For this reason, I have decided to take a more balanced approach. I still tend to eat more fats and less carbs, but it works well for me right now.
My macros tend to average to 20P/35C/45F and I feel very satisfied and not deprived at all. Most of the carbs I have from from veggies, fruits and a few whole grains. My strategy is eating a smaller portion of the main meal I am making for the family, with a huge salad on the side. I can easily fit a square of chocolate, or a freshly baked muffin like I did this week without freaking out about it. It just isn't the main focus of my diet now. I really try to focus my meals around salads or veggies and follow portion control for the rest and it's working wonderfully well! I am still just 1 week in, but I like how things are going for now.
Good luck on your weight loss journey ox6 -
Thank you for your advice I appreciate it. I just need to make it through the initial transition phase. I’ve got pickles and butter which are supposed to help with cravings as well as l glutamineMy experience with keto was that I had to give it about 5 days to get the carb dependent vibe out of my system. it's going to vary by person depending on how much carbs you fed your body. After that my body solely relied on the fat and I stay very satiated. My best suggestion would be to not give up. One of the things that made a difference for me was putting heavy cream in my coffee. That eventually turned in to my breakfast. Also, I would look more to adding MCT oil, avocado oil, organic butter to EVERYTHING you possibly can. Eat more fatty cuts of meat. That's going to increase your fat intake (and thus satiation) in a big way.
I would also research ways of overcoming the "keto flu" as some sources of ways to push through the cravings and get to the other side. Good luck!
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I've done low carb and keto in the past. I found that after a couple of days the cravings would go away. Make sure to eat plenty of vegetables and fats to fill you up. You might want to supplement with magnesium and potassium. Don't overconsume water, as it will flush the electrolytes you already have in your system. I also combined with sort of an IF (intermittent fasting) protocole because I found that way I was able to eat more in a given period. You still have to eat less calories than you burn though, it's not magical. I lost 35lbs at one point doing this diet. And I didn't gain all the weight back when I started eating carbs again!
Now though, I find that after having three kids my life changed and it makes it harder (whether it's physically or mentally) for me to stick to. It can get complicated eating different from my family, I make lots of dishes that I just couldn't have altogether, even though they are really healthy because of the amount of carbs from vegetables. For this reason, I have decided to take a more balanced approach. I still tend to eat more fats and less carbs, but it works well for me right now.
My macros tend to average to 20P/35C/45F and I feel very satisfied and not deprived at all. Most of the carbs I have from from veggies, fruits and a few whole grains. My strategy is eating a smaller portion of the main meal I am making for the family, with a huge salad on the side. I can easily fit a square of chocolate, or a freshly baked muffin like I did this week without freaking out about it. It just isn't the main focus of my diet now. I really try to focus my meals around salads or veggies and follow portion control for the rest and it's working wonderfully well! I am still just 1 week in, but I like how things are going for now.
Good luck on your weight loss journey ox
Thank you x I’ve done well on the diet before it’s just the cravings that get me. But I heard they last 2 weeks at most.
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GOT_Obsessed wrote: »There is nothing wrong with eating 2 breakfasts and 7 snacks a day if it fits in your calorie goal for the day. Where is the problem? Some days I don't eat actual meals at all and just snack all day.
And some say a rigid feeding window with no snacking is better for managing insulin levels.
I used to think smaller meals and snacking or grazing was better. The only thing that has changed who I am listening to I guess. If you are managing your weight and blood sugar I suppose you could eat whatever way you like.5 -
GOT_Obsessed wrote: »There is nothing wrong with eating 2 breakfasts and 7 snacks a day if it fits in your calorie goal for the day. Where is the problem? Some days I don't eat actual meals at all and just snack all day.
And some say a rigid feeding window with no snacking is better for managing insulin levels.
I used to think smaller meals and snacking or grazing was better. The only thing that has changed who I am listening to I guess. If you are managing your weight and blood sugar I suppose you could eat whatever way you like.
OP didn't say anything about issues with insulin. Regardless, the diabetics I know have succeeded in controlling their blood sugar by eating regular small meals and snacks throughout the day with a consistent carb level throughout, and run into trouble if they go more than a couple of hours not eating. Perhaps folks who are insulin resistant but not diabetic yet may see improvement with fasting, or maybe it's a different things work for different people sort of thing.
One thing I wanted to add OP - some people do better diving headlong into keto and powering through a transition period, others do better slowly lowering their carbs week by week until they get down to keto level. If you struggle again, maybe the slow descent strategy will work better :drinker:8 -
GOT_Obsessed wrote: »There is nothing wrong with eating 2 breakfasts and 7 snacks a day if it fits in your calorie goal for the day. Where is the problem? Some days I don't eat actual meals at all and just snack all day.
And some say a rigid feeding window with no snacking is better for managing insulin levels.
I used to think smaller meals and snacking or grazing was better. The only thing that has changed who I am listening to I guess. If you are managing your weight and blood sugar I suppose you could eat whatever way you like.
OP didn't say anything about issues with insulin. Regardless, the diabetics I know have succeeded in controlling their blood sugar by eating regular small meals and snacks throughout the day with a consistent carb level throughout, and run into trouble if they go more than a couple of hours not eating. Perhaps folks who are insulin resistant but not diabetic yet may see improvement with fasting, or maybe it's a different things work for different people sort of thing.
One thing I wanted to add OP - some people do better diving headlong into keto and powering through a transition period, others do better slowly lowering their carbs week by week until they get down to keto level. If you struggle again, maybe the slow descent strategy will work better :drinker:
I know the OP didn't say anything about insulin. I have heard that eating every few hours can "spike" insulin. I suppose it depends on what you eat too. My point was that you will find both sides of this depending on how you ask. I was a grazer before and now I am not. Not a big deal or game changer. It really boils down to your eating preference unless you have other health concerns to factor in.10 -
OP, do you see yourself living ketosis the rest of your life? Just asking?1
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Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
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IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
Are you eating enough calories?1 -
IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
Does this resonate with you?
https://www.aworkoutroutine.com/1200-calorie-diet/
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What were you eating when you tried keto before, and what did you crave? How many carbs/net carbs did you allow yourself? How long could you stay on it before binge-ing? I’ve noticed on here that a lot of people seem to try to make keto even more restrictive than it already is, and if you’re one of them it might be worth another shot. Otherwise, maybe it would make more sense to try to incorporate the foods you found so sating on keto into a diet that isn’t so restrictive.2
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IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
I don't know your weight loss history, or what your goals are, but I will let you on a few things. After weightloss, you are going to be hungrier. The research says this. It's not just insulin. It's a cascade of other hormones as well. Leptin, ghrelin, ppy, ect... they all change! Read the literature. I am trying to maintain a 220lb weight loss. 13 months on... longest 13 months of my life. Let me tell you. Maybe I am n=1 on this, but my hunger and satiety are waaayyy off. Seems to be a pattern I see here. I hope keto works for you. Best wishes.1 -
When I started keto, I too was always hungry. It is just something that needed to be worked through. It took a few weeks for that hunger to go away and now at 2 months I am at the point where I am able to only eat one meal a day.
I may get a little hungry before dinner and have a little snack, and I may still be a little hungry after dinner so I might have another small snack. But my hunger is diminished throughout the day after I drink my 2 cups of bulletproof coffee in the morning (coffee, protein powder, 1 tbsp butter, 1 tbsp coconut oil, 2 small squirts of liquid Stevia, and 1 tbsp of 0 carb coffee creamer). Sometimes I do drink 2 cups of decaf bulletproof coffee at night before bed, but I leave out the protein powder. Bulletproof coffee is the best thing I have noticed to keep me from hunger for several hours.0 -
About 3k or more a day. That’s what carbs do to me and why I’m gaining weight. I actually practice intuitive eating because I think it’s the right way to go and don’t restrict my calories at all. But what we put into our bodies satisfies us in different ways. I don’t need willpower or to “ get ahold of myself and stay within my calorie range” I naturally eat half on keto so it’s perfect for me.janejellyroll wrote: »IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
Are you eating enough calories?
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I don’t binge because I practice intuitive eating. It’s the only way to eat like a bit person. This is why I’m doing keto because it’s so healthy. Carbs are not healthy.kshama2001 wrote: »IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
Does this resonate with you?
https://www.aworkoutroutine.com/1200-calorie-diet/
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FlyingMolly wrote: »What were you eating when you tried keto before, and what did you crave? How many carbs/net carbs did you allow yourself? How long could you stay on it before binge-ing? I’ve noticed on here that a lot of people seem to try to make keto even more restrictive than it already is, and if you’re one of them it might be worth another shot. Otherwise, maybe it would make more sense to try to incorporate the foods you found so sating on keto into a diet that isn’t so restrictive.
I don’t binge because I don’t count calories anymore. I listen to my body and eat when I’m hungry. I just happen to eat less on keto.7 -
IsabeausRose wrote: »
I don’t binge because I practice intuitive eating. It’s the only way to eat like a bit person. This is why I’m doing keto because it’s so healthy. Carbs are not healthy.kshama2001 wrote: »IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
Does this resonate with you?
https://www.aworkoutroutine.com/1200-calorie-diet/
Carbohydrates are just a macronutrient. They aren't inherently healthy or unhealthy, it's going to depend on the overall context of your diet. There are many healthful diet patterns that are moderate or even high carbohydrate.8 -
IsabeausRose wrote: »
About 3k or more a day. That’s what carbs do to me and why I’m gaining weight. I actually practice intuitive eating because I think it’s the right way to go and don’t restrict my calories at all. But what we put into our bodies satisfies us in different ways. I don’t need willpower or to “ get ahold of myself and stay within my calorie range” I naturally eat half on keto so it’s perfect for me.janejellyroll wrote: »IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
Are you eating enough calories?
The “perfect” diet is one you can maintain, so in that keto fell short the last time.
If you weren’t hungry but had cravings but eat intuitively but binged something isn’t adding up. We might be able to help, with a little more data. Right now it feels like you’re presenting us with conclusions; it works better if we can draw some of those ourselves.1 -
IsabeausRose wrote: »FlyingMolly wrote: »What were you eating when you tried keto before, and what did you crave? How many carbs/net carbs did you allow yourself? How long could you stay on it before binge-ing? I’ve noticed on here that a lot of people seem to try to make keto even more restrictive than it already is, and if you’re one of them it might be worth another shot. Otherwise, maybe it would make more sense to try to incorporate the foods you found so sating on keto into a diet that isn’t so restrictive.
I don’t binge because I don’t count calories anymore. I listen to my body and eat when I’m hungry. I just happen to eat less on keto.
But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?4 -
IsabeausRose wrote: »
About 3k or more a day. That’s what carbs do to me and why I’m gaining weight. I actually practice intuitive eating because I think it’s the right way to go and don’t restrict my calories at all. But what we put into our bodies satisfies us in different ways. I don’t need willpower or to “ get ahold of myself and stay within my calorie range” I naturally eat half on keto so it’s perfect for me.janejellyroll wrote: »IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
Are you eating enough calories?IsabeausRose wrote: »FlyingMolly wrote: »What were you eating when you tried keto before, and what did you crave? How many carbs/net carbs did you allow yourself? How long could you stay on it before binge-ing? I’ve noticed on here that a lot of people seem to try to make keto even more restrictive than it already is, and if you’re one of them it might be worth another shot. Otherwise, maybe it would make more sense to try to incorporate the foods you found so sating on keto into a diet that isn’t so restrictive.
I don’t binge because I don’t count calories anymore. I listen to my body and eat when I’m hungry. I just happen to eat less on keto.
Good luck with your goals.2 -
Hiya OP and everyone,
Re: feeling full. I’ve noticed I can eat 5 donuts and not feel full - but I can only eat one plate of broccoli or cauliflower and feel very full. I’ve been on keto for awhile now, I add in more plant based foods simply because that what fills me up and they happen to be lower calorie as well.
Are there certain foods that you find more satiating?
I’ve also started altering my recipes to add more vegetables, fiber and make them more nutrient dense- this has helped me feel more full as well.
When I make chili- I put it on a bed of shredded romaine ...
When I make an omelette, I Add some flax.
If I make a protein shake / I add some chia.
If I mak some shrimp - I pair with Brussels sprouts.
I kinda put broccoli sprouts on everything.
Cute little buggers! ☺️
I also put pumpkin purée in my coffee - fiber and vitamin A - and I love everything pumpkin! (I digress...)
I think you will find your winning combo! Don’t get discouraged. Find your healthy sweet spot and it will fall into place!
Ps - some great ideas 💡 in this thread!
4 -
IsabeausRose wrote: »
I don’t binge because I practice intuitive eating. It’s the only way to eat like a bit person. This is why I’m doing keto because it’s so healthy. Carbs are not healthy.kshama2001 wrote: »IsabeausRose wrote: »
Well I can’t live like I’m living for the rest of my life it’s making me so miserable that I have such a voracious appetite and all I’m doing is gaining weight. This is about my emotional health and self esteem and what eating healthy means to me personally. I may like fruit but it’s just not good for me it messes with my blood sugar and makes me hungrier than before I ate it. So yes, I can do this long term if it truly makes me happy and able to sustain a healthy weight. It’s like asking yourself if your willing to count calories for the rest of your life. We each have to do what is healthy and sustainable for us.psychod787 wrote: »OP, do you see yourself living ketosis the rest of your life? Just asking?
Does this resonate with you?
https://www.aworkoutroutine.com/1200-calorie-diet/
Fruit and vegetables are not healthy? Crap, I guess those 98 lbs I lost eating those and other carbs needed for energy have left me unhealthy.6
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