Hi Maikanyenga! the main thing is... don't panic! My advice would be to go shopping for lots of lovely LCHF foods and make sure you have what you need (LCHF) when you want something to eat. Get rid of anything that may sabotage your decision. Give yourself some goals like ' I will do 5 days sticking to the plan' then increase the days little by little. I always found the weekends extremely hard, now I am breezing through them. Set yourself up to win Good luck.

I agree about making it hard to fail. having LCHF foods and a plan for the munchies could help.

I also find it helpful to read something about health or watch a motivating show (like Fathead). Lately I've been reading about the link of IR to alzheimers - enough to scare me away from carbs for a long time.

Hang in there.

I found these podcasts very motivating. Maybe something in them will help you.
https://itunes.apple.com/us/podcast/the-ketovangelist-podcast/id999487887?mt=2

Weekends are my nemesis. Still working on that. I'm trying pre-logging a splurge (calories) so I can stay within my goal. I've figured out my problem. It's the weekend, and I want to let loose and have a good time and treat myself. I used to do that by abusing my body with food and drinking too much alcohol after the kids go to bed. Since I subtracted that, what do I do with myself? Can I still have a good time without those things? I know the answer is yes, but I'm still working on the implementation.

Going back to the beginning is a good idea. What made you hardcore and stay that way? Adopt those habits. And dangle a carrot. "If I buckle down for 7 days I get some-non-food-reward."

You did one of the hardest things. You got back up. You are getting real with yourself. Stay the course and be fierce, and restrengthen that resistance muscle. You CAN do this.

I have the same problem. I'm planning a fat fast for next week to see if that will get me back on track, and when I can't cook or have to eat out I try to choose the lowest-carb option available (yeah, last weekend I ended up with spam and cheesewhiz lunch, and lots of strange looks). When I was in deep ketosis I was a whole lot less hungry and had to eat a lot less, and I really want to get back to that point soon. Hope to get some good tips from this thread! Good luck to the OP.

You need to manage your snacking. I'm a snacker, and I tried doing the two meals a day thing and not snacking in the evening with my partner (we do coffee and a snack at about 8pm while watching the TV). I'm not prepared to give that up. So, I keep things I can have so I don't feel deprived. I'm guilty of eating those ProteinFX Lo Carb cookies (you know the one's you'll yell at me for having all those ingredients). But you know what? They're only a couple of carbs and they're like a real cookie. They don't effect my weightloss as long as they're in my macros. I also eat pork rinds. Little tubs of cream cheese. Slices of ham or salami. Cheese stringers. Would my diet be better if I cut some of these things out? Maybe. But they allow me to stick to it. One other thing I've found to work for me is being strict during the week (maybe a couple of hundred calories under my goal) and more relaxed on the weekend (still under 20g of carbs but I might eat as much as 2200 calories). This allows me to eat out and not stress or feel deprived.

Maikanyenga wrote: »

I've been low carb/keto since March this year and I've slowly but steadily lost almost 10kg. But something happened in August that toppled me off the wagon and I've been struggling to get back on since. I commit to eating clean every week but I never seem to go past 3 days without cheating. I've gained back 2kg and the scale keeps climbing. I'm terrified of gaining back all the weight I lost and having to start all over again. Yesterday I had managed to get to 5 days then some bad news sent me straight to the snack cupboard.

Right now I need some strategies on how to stop sabotaging myself. Please help with anything you have - advice, encouragement, even a well aimed kick in the behind! I'll take it as long as it gets me back on track again.

Getting back in is tough. No doubt. I've been struggling the past few days too. After surgery I'm back in since Monday, but had a few slip ups like a pint of icecream last night! All you can really go is get back on with doubled determination. Some things that I do are:

1. Ask your spouse/a close friend for help. Give him permission to question your choices and ask him to talk to you about how your day was.
2. Log your foods here and if you mess up just start fresh with the next meal.
3. Track your ketones with ketostix especially at the start to give you both a goal (color) and instant feedback. Some ppl say they don't work for them, and you have to make sure you're not dehydrated, but they are always accurate for me.
4. Brings me to water. Hydrate a lot in the beginning. It's good for your kidneys and if helps stop hunger cravings that are really water cravings.
5. In you eat late at night and your willpower is low late at night (me!), for the first few weeks set an alarm on your phone for a time, like 7pm. Mentally challenge yourself to think of the kitchen as closed at that time.

These are the things I am working on right now as I work to get keto adapted again. Once I get into heavy ketostix color, I am loathe to hurt that color, so for now that's my biggest goal. That and water consumption, and not eating past 7pm.

Well I was a little surprised on what finally worked for me. I decided to try an egg fast I read about. All I wanted was to get back in control, I wasn't planning on eating that way for a lifetime but for a week I figured I could do it until I got the carbs out of my system. Well the first day or so I was great and 100% on plan and then I started feeling more in control and I have gradually started adding in more variety, a little at a time. I'm still LC but feel like freeing up my meal to include something like salmon and asparagus for supper is a huge treat. As soon as real food started feeling like a treat the rest has been effortless. I feel such a relief to finally be back in control.

Hope this gives you some ideas on what to try. Different strokes for different folks but this is what finally worked for me.

@Maikanyenga, we all will have obstacles to confront throughout this process that can completely derail our efforts! So glad you made the choice to stick it out! Each experience leads to more strength!