Keto didn't work

Have you been tracking calories? Some people find that they feel full faster on keto, and can naturally reduce their calories without counting them, but others don't. If you aren't losing weight with keto, you will need to count calories as well. If you are keeping a calorie deficit, you don't need to eat keto. Does the keto diet suit you? Do you like the foods on the diet?

sadly, keto is not a magic bullet. wish it was.
a calorie deficit is the only way.
which means you need to track your calorie intake preferably with a food scale($12) to weigh the food. when you eat a deficit, no matter how you do it, you will lose weight

You know the trick that worked for me?!?

I did keto for a month and found that the high fat/calorie foods were not helping my loss at all even with almost zero net carbs. I changed it up and instead of doing high fat, I went just to general low carb (less than 20-30 net a day), moderate protein, moderate fat. This has been sooo much easier than trying to get enough fat macros in, since I did not like the idea of eating a spoon full of coconut oil just to get there. Even if you are eating healthy fats, they are very calorie dense and can derail your expectations.

Make sure you're getting enough vitamins and nutrients with a multivitamin and maybe a sugar-free protein shake instead of lunch. Also maybe fasting will work for you. It helps strengthen your mind over eating. https://www.youtube.com/watch?v=APZCfmgzoS0 I have learned to not trust my hunger queues. They go off after I've eaten huge meals that I need to eat more. so honestly I've had to straight up ignore them, drink water, take vitamins, and in an hour it goes away. If you ate all heavy whipping cream and tri tip that would be keto "technically" but that's not enough. You need to track your meals and caloric intake. Stay under 25 carbs unless working out then you can carb load before workouts (like 10 carb snack).

I find it easy to eat an incredible amount of calories and feel like crap while I was on keto. Didn't work for me either. I find it much easier to do a small caloric deficit over time making small tweeks versus making drastic changes to my diet like cutting out a macronutrient.

tramaine_21 wrote: »

Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.

Say what? :noway:

tramaine_21 wrote: »

Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.

This confuses me. Most people I know who like keto do so because they lost weight faster to start out. And plenty of people do keto but not IF, or do IF and not keto.

And this is probably semantics, but losing weight is often the key to getting healthy. You don't have to "get healthy" first. I'm not even going to get into keto "healing the body". But if someone is doing keto and not losing weight, it's because they're still eating too much.

I don't think OP is coming back to read...

Are you keeping track of macros? Keto may be a high fat diet, but too much fat can actually prevent your body from using the fat stores. Starting out you want to keep it high, say at 90g a day. But later on you can focus more on meeting the protein goal (this depends on the person, how much weights they are doing, how much lean mass). But of course don't go low fat, or you will get hungry. Staying at a calorie deficit is important for any weight loss diet. Keto helps keep you full and stops craving for sugar. But it also has many health benefits that other diets don't have. Keto is a lifestyle. To loose weight requires the deficit in calories.
You can also include intermediate fasting. Besides calorie deficit, insulin control is also important. I do this with keto. Though I got myself used to the diet first, for a few weeks. I've lost 20lb since end of September. I currently lose a pound a week at a 500 cal deficit, never hungry. Get peckish at meal time (Which is likely just because my body is used to eating at that time), but don't remember what full hunger/ being absolutely ravenous feels like any more.
With insulin control, there are those diets that follow eating 5 or more small meals and snacking throughout the day. These aren't actually very good for fat loss. It keeps the insulin high, meaning your body doesn't get the chance to access fat reserves. So when at a deficit, instead of burning fat for fuel, it has to lower your metabolism and as a last resort, take from muscle. There are studies showing this you can look up.
Less time eating means more fat burning. Keto makes this easier as it's the ketones that make the fat into usable energy. But again, you want the insulin down to give them access to the fat.

So check your macros. Make sure you are at a deficit. (about 500 under you TDEE). Eat meals in a set amount of time without snacking in-between the meals and you will see results.

Larkspur94 wrote: »

Are you keeping track of macros? Keto may be a high fat diet, but too much fat can actually prevent your body from using the fat stores. Starting out you want to keep it high, say at 90g a day. But later on you can focus more on meeting the protein goal (this depends on the person, how much weights they are doing, how much lean mass). But of course don't go low fat, or you will get hungry. Staying at a calorie deficit is important for any weight loss diet. Keto helps keep you full and stops craving for sugar. But it also has many health benefits that other diets don't have. Keto is a lifestyle. To loose weight requires the deficit in calories.
You can also include intermediate fasting. Besides calorie deficit, insulin control is also important. I do this with keto. Though I got myself used to the diet first, for a few weeks. I've lost 20lb since end of September. I currently lose a pound a week at a 500 cal deficit, never hungry. Get peckish at meal time (Which is likely just because my body is used to eating at that time), but don't remember what full hunger/ being absolutely ravenous feels like any more.
With insulin control, there are those diets that follow eating 5 or more small meals and snacking throughout the day. These aren't actually very good for fat loss. It keeps the insulin high, meaning your body doesn't get the chance to access fat reserves. So when at a deficit, instead of burning fat for fuel, it has to lower your metabolism and as a last resort, take from muscle. There are studies showing this you can look up.
Less time eating means more fat burning. Keto makes this easier as it's the ketones that make the fat into usable energy. But again, you want the insulin down to give them access to the fat.

So check your macros. Make sure you are at a deficit. (about 500 under you TDEE). Eat meals in a set amount of time without snacking in-between the meals and you will see results.

links to said studies please.

You need to be tracking your calories, no matter the diet you do. There is no such thing as the "eat all you want and lose weight diet", despite many, including Keto, often being advertised like that.

Eat less calories than your body burns, and you will lose weight. The way you about eating those calories is up to you.

Keto is just another means to keep in calorific deficit. This has been proved by metabolic ward studies where everything is completely monitored including all calories, sleep & exercise. They show that there is no long term difference between keto & any other calorie deficit system regards weight loss. People do usually have a larger loss in the 1st few weeks but it's water. If it's not working for you then maybe try a different system. Plain calorie counting works fine.