How to not fall off the wagon...

If keto is too restrictive find something that isn't. At the end of the day losing weight is all about eating less calories than we burn.

If I tell myself I can't have something, it will instantly become something I want and I won't stop thinking about it until I get it. I don't want to repeat everything that's already been said but I definitely agree that choosing a plan that's sustainable for you in the long term will give you a lot more success and a lot less struggle. This process doesn't need to be miserable. You need something you can be consistent with as that will in turn give you long term results.

Something that has worked for me to stay on plan (full disclosure it took me 2 years to get to this point) is focusing on other things besides fat loss (even though it has still remained my ultimate goal). For January, I started my own challenge and put the focus on getting 30 active minutes a day (which getting in exercise was never my issue so I basically started with something that would be a challenge in a way because I wasn't already doing it every day but not so challenging that I wouldn't complete it) so I succeeded with that challenge. For this month, I decided to have zero days over maintenance. Having a challenge keeps me focused because it gives me something else to think about and plan and takes the focus off the deficit that I need to achieve fat loss. So, keeping your goals attainable would be my second piece of advice.

Don't let your emotions get the best of you. There's no reason to be angry, what's done is done. Beating yourself up over it is not going to change anything. Every day will not be perfect but it doesn't mean that progress isn't being made. Keep moving forward and doing your best and you'll get where you want to be.

I prefer to walk.

sammyj19902015 wrote: »

I ended up eating pasta yesterday and gained 2.5lb, felt so bloated I looked like I was 7 months pregnant, lesson learnt I just don’t agree with carbs

Your body is likely fine with carbs, you just need to give it some time to re-adjust after cutting out then reintroducing a huge subset of food. Did you have the Keto flu going in? You would likely have some not ideal body feelings if you were a vegan or vegetarian who suddenly binged on meat or ate a huge mound of fries and wings after weeks on a low fat diet.

How can 1 g of something contain 3 g of something else? Does not make sense....
Just a thought.....

A thought: One of my friends does keto part of the year and omni part of the year. He seems to handle it well. Basically, if there's any omni foods in the house, he starts keto after he's eaten them. Then he only has to manage his shopping and avoid buying omni foods. The advantage he has is that he lives alone. If you are sharing a residence with persons who eat in diverse ways, you have a high challenge.

sammyj19902015 wrote: »

I ended up eating pasta yesterday and gained 2.5lb, felt so bloated I looked like I was 7 months pregnant, lesson learnt I just don’t agree with carbs

That's a normal physical response for any person with a functioning liver. It's not that you don't agree with carbs (though it could be the case for some people), it's that you're refilling your glycogen and of course you get bloated when your body tries to overdo it after not having carbs for a while. As others said, part of the weight you lose when you lowered your carbs was water, and it's simply balancing back when you reintroduced carbs. It has no effect on the actual fat you lost. You haven't regained any of it unless you went over calories by enough to be noticable on the scale, which is doubtful. There is also the case that keto foods are generally low volume, so there is also more food in your system which leads to even more scale weight increase.

Lizakabibbis wrote: »

I follow a keto diet - my biggest thing that keeps me together is making a keto friendly sweet to have on hand. I don't really crave carbs as in breads, pasta, rice, potatoes. I do seem to crave sugar sometimes so I make cheesecake fluff or a keto friendly mug cake. It's important that you find a lifestyle that works for you.