I lost all my initial weight by being at keto levels. I never tested to see if I was in Ketosis, and I didn't follow any "keto" protocols or any specific macros,other than keeping my Carbs under 35g daily.

Now I've begun working with a wellness coach who is focused on a lot of total health measurements including improved sleep, strength etc. She set my macros at 20% Carbs, 50% protein and 30% fat. Which is a huge increase in Protein, and Carbs and reduction in fat, for me.

I've seen some incredible shifts in my body composition, a serious reduction in fat, an increase in strength, and a change to my overall shape. I'm not lifting heavy things very much, I'm doing some walking and some basic body weight exercises so I know the majority of changes has come from food.

I'm not much of a fruit eater, I avoid white starches cause I can't stop once I start (bread, crackers, rice, potatoes etc), and I've never really enjoyed things like quinoa, brown rice, etc so those aren't really in my diet. Most of my carbs come from full fat dairy and green veggies. Currently, I monitor the amount of "good Fat" i'm getting just because of where my macros are being set by my coach...so it's peanut butter OR avocado for me these days. Not both.

Good luck, hopefully you find what works best for you and your body!

@Keliz1173 Sorry, I just noticed you said net carbs. But what were those when on keto diet?

I'm doing this as well. I haven't settled for sure yet on what guidelines I want to follow, but I am trying to include 6-9 cups/day of fresh vegetables and fruits per the Wahls Protocol for MS (1/3 green leafy veg, 1/3 brightly colored and 1/3 sulfur-rich). Still avoiding grains in general and reducing processed foods. I'm experimenting and we'll see where I land in terms of guidelines beyond that.

@Keliz1173

This is what I am thinking of doing also.

Keeping carbs fairly low, lowering fat a little and upping protein.

You'll have to keep me updated on how it goes!!

Started my loss with keto levels of 50g carb, then stopped losing and felt ill, upped carbs to 75-100g and started losing again and had more energy. Maintained for about 4 years at 125-150g by separating my two meals a day (1:3 fats:carbs, and the other opposite) and then got lazy about the amount of dairy. That caused an uptick of almost 15 lbs which I'm still working on getting down. Dairy is my downfall. I do fine and even lose on 100-125g as long as I watch the dairy (cheeeeeeeeeze!). I have celiac disease so that's a part of it - dairy sensitivities that bloat me up.

I've been playing around going on Keto then Dirty Keto and now Low Carb.
Currently 30% Carb, 30% Fat and 40% Protein. It breaks down to 93g, 41g and 124g.

My goal is to lower Body Fat and build muscle. My not so toned bod is looking more toned after starting this MFP & OTF (Orangetheory) journey.

I've learned how much Full Fat tastes so much better and keeps you full after decades of eating "low fats". I am lucky I don't have food allergies or health problems but I've always ate pretty clean. (except I never ever thought I go LOW CARB!) As we get older, adjusting what we feed ourselves has to change. And I think for me the time is now. Still trying to figure out what works for me and not but I am starting to get a hang of it.

I have not been tracking ketone levels for a while but expect when I added a whole apple (core and all), some raw honey and a banana daily I am not in ketosis I expect. These three new carb sources are with my gut microbiome health in mind. I have to not over do it or my hand joints will get tender again.

My weight is down about 10 pounds over the past two months which may be due to the heat and back working in the barnyard for the first time in 50 years due to the daughter doing a semester in Europe and the wife breaking her hip in the barnyard. She has been back to work for a couple weeks now and I expect the Vitamin D3 and K2 for several years now helped her bone heal. She actually when low carb the 6 weeks she was on full bed rest.

Our microbiome is turning out to be of great interest to me now that I think its improvement has be a positive factor in my weight loss and improved health starting 5 years ago.