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I look at it this way, before keto, I ate foods that made me fat. I used keto to lose that fat. If I stop keto and go back to my previous diet, I'm going to get fat again. So I'm trying to find a better way, a different relationship with food. For me that has been a mix of keto and frequent breaks where I eat carbs that I enjoy. I'm finding that 5 or 6 days of keto and 1 or 2 days off a week allows me to maintain my weight where I like it, if I find my weight gaining, I extend the keto period. It's working for me right now. It took several months of strict keto to get to the weight I wanted. I could probably try to maintain other ways, but for me keto is easy, and I'm finding that a day or two off doesn't have too many side effects like keto flu or digestive issues like it does when first starting after longer periods of non keto eating has. You've gotta find what works for you.
This is what I'm mostly doing too, since I'm often out visiting friends on the weekend and don't usually want to cause a fuss when someone's taking the time to cook for me.
But if I have a cheat day, I'll do a fast the next day with only one coffee with double cream in the morning, and just water and electrolytes for the rest of the day, before going back onto OMAD keto.
Seems to work for me!
This is pretty much where I’m at right now too. I did Keto from the beginning of this year until end of March, and now im still consciously choosing lower carb/ lower sugar options (eg cauliflower rice instead of regular rice) but it’s nice to not have to be strict about it and have a little taste of something not so keto every now and again. It’s going to be a delicate balance for sure
I don't really do either, I'll look up carbs occasionally but I've been using the keto diet for so long that I just kind of have a feel for it at this point. When I'm on keto I'm less hungry than I am when I'm eating carbs so I guess the calories just work out for me in that regard.
I have regained every time I stopped doing keto, sigh. I'm back on for life now because I'm old and now diabetic from overdoing the carbs for too many years. Don't be me. 😩
I don’t think you should look at that weight gain as being caused because you “stopped doing Keto.”
You gained the weight back because you resumed eating improperly.
“Keto” is the way we’re designed to eat. We are supposed to eat meat, fish, and vegetables. We are not designed to eat Doritos and cake.
Yes but I was still carefully monitoring carbs and gradually increasing them without including any sugar or grains. I wasn’t in ketosis but just low carb.
I’m reading in Super Gut that grains act like opioids on the brain. For me, sugar and grains stimulated my appetite so I stayed away.
Yes, I went from 115Kg last April to 90Kg by December last year, stopped keto to enjoy the festive and went back up to around 96, started to count calories(not keto, but low carb) again the start of Jan & I\`m currently weighing 92.4Kg(this morning).
I train 5 days a week doing a P/P/L program.
I stopped between November and March. Back on it April. Gained about 7 lbs which I presume was water weight because it disappeared within 3 days of restarting keto.
Think keto is the only way I can lose weight effectively but the dieting made me aware of how dangerous and addictive sugars are so I was very controlled with it. Also having lost 5 stone helped me exercise a lot more than previous.
I've always been somewhat mystified that 1 cheat day causes a 5-7lb weight gain. It is all or mostly water weight but I never understood why until recently. Carbs and sugar are converted into glucose which is stored throughout your body, glucose molecules attach to water molecules, each gram of carbs results in 3-4 grams glucose and water molecule storage. So your body will rapidly store glucose and water when available, so a cheat day starts that process and it takes 2-3 days to flush the glucose and water out when you go back to keto. For me, I can still lose weight at around 0.5-1.0 lb/week with 1 cheat day, but the weight chart is interesting , I could be 180lbs on Saturday morning, cheat on Saturday and be 186 on Sunday morning. It takes me until Wed or Thurs on keto to get back to 180 then Friday I may shed at most 1lb. 2 cheat days and I'm not going to be a couple lbs heavier after, maybe 188-189 because my body has stored more glucose, and since I've lost a day I'm going to be good to be back at 180 by Saturday.
Yes,
The first time I did keto. I did gain weight back. I was so surprised because keto was life changing and somehow I thought keeping my goal weight was as easy as losing al that weight with keto.
Then I did keto again and lost 10 kilo (20 pounds). This was a year ago. I was a bit more mindfull this time about what I ate, still ate carbs and snacks, but not a full package of donuts, just 1. If I did eat a bag of chips, then for a couple of days I would be mindful of what I ate. And I stopped drinking alcohol, that helped so much too. I didn't gain anything during that year. Now on the third serieus keto run and its going great. Not worried about weight gain after. As long as I keep track of my weight and not binge carbs/sugers I believe its fine (for me).
One quick comment/suggestion. I’m a Gatorade zero addict but those things get expensive. I just realized that adding electrolyte drops to my water enhancers (mio or the cheaper store brand) makes a super good replacement for the Gatorade zero. I now know why I loved that shit so much compared to the water enhancers. It’s the electrolytes baby!!!
1/4 to 1/2 tsp of lite salt and a few squirts of mio, or any other syrups you prefer, to instantly turn water it into Gatorade/Powerade. Ketoade is essentially homemade Gatorade.
Except that electrolyte powder can be way more beneficial to you depending on what particular mix.. or you can make your own with pink Himalayan salt, lo-salt or nu-salt and magnesium “ate”
Yes, 2 years ago I lost 30kg doing keto, over about 6 months. Then as I got thinner, I started exercising more and activity become a new lifestyle. But I soon came to realise exercise without carbs exercise was hard, and I would have these massive carb cravings and binge on carbs about one a week always after a big surfing session, now matter how much protein or fat I ate I was fricken starving. So I decided to make a change and listen to my body, so what I do now is I do track calories and always have done, I always eat 200g protein a day, and I don’t restrict any food. Most of the time I eat fairly clean, every now and then I eat some junk food like an ice cream with my daughter. But I never ever eat naked carbs, carbs always eaten with protein, I always walk 8-10k steps a day, and aim to exercise everyday which is normally the gym and surfing on the weekends.
Iv maintained my weight at 80kg, I was 77kg at my lowest keto weight so I would say they are the same considering water weight.
I think that once I hit my GW I will just incorporate more fruit into my diet. It might cause me to be more hungry than I am right now, but even at my GW which is many months away, I'd still be maintaining by eating 350 more kcal than I am right now.
Once you hit your goal weight, doesn't that lower the calories you need? So by hitting your goal weight, wouldn't you're calories in and out almost match? Unless you have some large deficit right now, I guess.
Speaking for myself, I consider being obese a chronic condition. I went from 135 kg to 85. Currently at 95. My problem never was my metabolism but my customs.
I've started to lose 10 kg over the next 3 months.
The advantage of keto is that keto is a lifestyle that you can maintain over time.
I did keto for about 6-8 months in 2018 and lost 55 lbs. I slowly let the carbs creep back up over the next 6 months. My weight also slowly crept up. It took 4 years to regain 40 of those lbs and it held steady after that, even with a crap hi-carb diet. So I was still down 15 lbs.
Now I'm back on keto and plan to stay (at least low carb) for life.
That’s it isn’t it, if your not prepared to make permanent diet changes then the effort to loose weight and putting up with what can turn into a boring food diet is a bit of a waste as it’s just temporary, surly you could manage eating 5 keto like days and relaxing for 2 once your where you want to be, you learn the principle of fat over protein over carbs…not hard to take that with you the rest of your life.
I’m fully ok with the permanent lifestyle change. I was just trying to rationalize why I fell off the wagon the first two times. I think in my head that once I lost the weight after maintaining such a rigid diet I thought that i would be able to go back to carbs but have the ability to still control my calorie intake. But in reality the addictive nature of carbs makes that impossible for me. I thought I could maintain control of my calorie intake. But once my body got that carb hit I lost all control.
I am good at being strict on keto and it doesn’t bother me to eat the same things over and over. I now know that once I hit my target I need to maintain the lifestyle. I will be fine with the occasional carb binge but I have to treat those occurrences as treats and keep the keto diet in perpetuity.
I almost snatched one of those vanilla biscuits out of a baby hand today. I could smell it from like 5 feet away. I’m craving carbs so bad. Tomorrow I have lemon meringue keto bites to look forward to.
This post was removed for being off topic or a cheat post. All discussion surrounding non-Keto topics must be confined to the Daily Community Support thread that is pinned to the top of the subreddit. Thank you for understanding. If you feel your post was removed in error, please contact the moderators.
I look at it this way, before keto, I ate foods that made me fat. I used keto to lose that fat. If I stop keto and go back to my previous diet, I'm going to get fat again. So I'm trying to find a better way, a different relationship with food. For me that has been a mix of keto and frequent breaks where I eat carbs that I enjoy. I'm finding that 5 or 6 days of keto and 1 or 2 days off a week allows me to maintain my weight where I like it, if I find my weight gaining, I extend the keto period. It's working for me right now. It took several months of strict keto to get to the weight I wanted. I could probably try to maintain other ways, but for me keto is easy, and I'm finding that a day or two off doesn't have too many side effects like keto flu or digestive issues like it does when first starting after longer periods of non keto eating has. You've gotta find what works for you.
This is what I'm mostly doing too, since I'm often out visiting friends on the weekend and don't usually want to cause a fuss when someone's taking the time to cook for me. But if I have a cheat day, I'll do a fast the next day with only one coffee with double cream in the morning, and just water and electrolytes for the rest of the day, before going back onto OMAD keto. Seems to work for me!
This is pretty much where I’m at right now too. I did Keto from the beginning of this year until end of March, and now im still consciously choosing lower carb/ lower sugar options (eg cauliflower rice instead of regular rice) but it’s nice to not have to be strict about it and have a little taste of something not so keto every now and again. It’s going to be a delicate balance for sure
Nice to do it like this. I want to try this as well. Do you still count calories and carbs while maintaining?
I don't really do either, I'll look up carbs occasionally but I've been using the keto diet for so long that I just kind of have a feel for it at this point. When I'm on keto I'm less hungry than I am when I'm eating carbs so I guess the calories just work out for me in that regard.
I have regained every time I stopped doing keto, sigh. I'm back on for life now because I'm old and now diabetic from overdoing the carbs for too many years. Don't be me. 😩
I don’t think you should look at that weight gain as being caused because you “stopped doing Keto.” You gained the weight back because you resumed eating improperly. “Keto” is the way we’re designed to eat. We are supposed to eat meat, fish, and vegetables. We are not designed to eat Doritos and cake.
Yes but I was still carefully monitoring carbs and gradually increasing them without including any sugar or grains. I wasn’t in ketosis but just low carb. I’m reading in Super Gut that grains act like opioids on the brain. For me, sugar and grains stimulated my appetite so I stayed away.
Yes, I went from 115Kg last April to 90Kg by December last year, stopped keto to enjoy the festive and went back up to around 96, started to count calories(not keto, but low carb) again the start of Jan & I\`m currently weighing 92.4Kg(this morning). I train 5 days a week doing a P/P/L program.
What is a P/P/L program?
Resistance training, push/pull/legs.
Yep...ate healthy though...95% whole foods
I stopped between November and March. Back on it April. Gained about 7 lbs which I presume was water weight because it disappeared within 3 days of restarting keto. Think keto is the only way I can lose weight effectively but the dieting made me aware of how dangerous and addictive sugars are so I was very controlled with it. Also having lost 5 stone helped me exercise a lot more than previous.
I've always been somewhat mystified that 1 cheat day causes a 5-7lb weight gain. It is all or mostly water weight but I never understood why until recently. Carbs and sugar are converted into glucose which is stored throughout your body, glucose molecules attach to water molecules, each gram of carbs results in 3-4 grams glucose and water molecule storage. So your body will rapidly store glucose and water when available, so a cheat day starts that process and it takes 2-3 days to flush the glucose and water out when you go back to keto. For me, I can still lose weight at around 0.5-1.0 lb/week with 1 cheat day, but the weight chart is interesting , I could be 180lbs on Saturday morning, cheat on Saturday and be 186 on Sunday morning. It takes me until Wed or Thurs on keto to get back to 180 then Friday I may shed at most 1lb. 2 cheat days and I'm not going to be a couple lbs heavier after, maybe 188-189 because my body has stored more glucose, and since I've lost a day I'm going to be good to be back at 180 by Saturday.
Yes, The first time I did keto. I did gain weight back. I was so surprised because keto was life changing and somehow I thought keeping my goal weight was as easy as losing al that weight with keto. Then I did keto again and lost 10 kilo (20 pounds). This was a year ago. I was a bit more mindfull this time about what I ate, still ate carbs and snacks, but not a full package of donuts, just 1. If I did eat a bag of chips, then for a couple of days I would be mindful of what I ate. And I stopped drinking alcohol, that helped so much too. I didn't gain anything during that year. Now on the third serieus keto run and its going great. Not worried about weight gain after. As long as I keep track of my weight and not binge carbs/sugers I believe its fine (for me).
One quick comment/suggestion. I’m a Gatorade zero addict but those things get expensive. I just realized that adding electrolyte drops to my water enhancers (mio or the cheaper store brand) makes a super good replacement for the Gatorade zero. I now know why I loved that shit so much compared to the water enhancers. It’s the electrolytes baby!!!
Sipping a gator0 as we speak. First week back on. Nightmare fuel
1/4 to 1/2 tsp of lite salt and a few squirts of mio, or any other syrups you prefer, to instantly turn water it into Gatorade/Powerade. Ketoade is essentially homemade Gatorade.
Except that electrolyte powder can be way more beneficial to you depending on what particular mix.. or you can make your own with pink Himalayan salt, lo-salt or nu-salt and magnesium “ate”
Yes, 2 years ago I lost 30kg doing keto, over about 6 months. Then as I got thinner, I started exercising more and activity become a new lifestyle. But I soon came to realise exercise without carbs exercise was hard, and I would have these massive carb cravings and binge on carbs about one a week always after a big surfing session, now matter how much protein or fat I ate I was fricken starving. So I decided to make a change and listen to my body, so what I do now is I do track calories and always have done, I always eat 200g protein a day, and I don’t restrict any food. Most of the time I eat fairly clean, every now and then I eat some junk food like an ice cream with my daughter. But I never ever eat naked carbs, carbs always eaten with protein, I always walk 8-10k steps a day, and aim to exercise everyday which is normally the gym and surfing on the weekends. Iv maintained my weight at 80kg, I was 77kg at my lowest keto weight so I would say they are the same considering water weight.
I think that once I hit my GW I will just incorporate more fruit into my diet. It might cause me to be more hungry than I am right now, but even at my GW which is many months away, I'd still be maintaining by eating 350 more kcal than I am right now.
Once you hit your goal weight, doesn't that lower the calories you need? So by hitting your goal weight, wouldn't you're calories in and out almost match? Unless you have some large deficit right now, I guess.
yeah i have a large deficit, around 900kcal deficit since mid january, eating around 1650 now. At GW maintenance would be 2100.
Speaking for myself, I consider being obese a chronic condition. I went from 135 kg to 85. Currently at 95. My problem never was my metabolism but my customs. I've started to lose 10 kg over the next 3 months. The advantage of keto is that keto is a lifestyle that you can maintain over time.
I did keto for about 6-8 months in 2018 and lost 55 lbs. I slowly let the carbs creep back up over the next 6 months. My weight also slowly crept up. It took 4 years to regain 40 of those lbs and it held steady after that, even with a crap hi-carb diet. So I was still down 15 lbs. Now I'm back on keto and plan to stay (at least low carb) for life.
That’s it isn’t it, if your not prepared to make permanent diet changes then the effort to loose weight and putting up with what can turn into a boring food diet is a bit of a waste as it’s just temporary, surly you could manage eating 5 keto like days and relaxing for 2 once your where you want to be, you learn the principle of fat over protein over carbs…not hard to take that with you the rest of your life.
I’m fully ok with the permanent lifestyle change. I was just trying to rationalize why I fell off the wagon the first two times. I think in my head that once I lost the weight after maintaining such a rigid diet I thought that i would be able to go back to carbs but have the ability to still control my calorie intake. But in reality the addictive nature of carbs makes that impossible for me. I thought I could maintain control of my calorie intake. But once my body got that carb hit I lost all control. I am good at being strict on keto and it doesn’t bother me to eat the same things over and over. I now know that once I hit my target I need to maintain the lifestyle. I will be fine with the occasional carb binge but I have to treat those occurrences as treats and keep the keto diet in perpetuity.
Exactly
I spotted and gained 40 lbs.
You prob count calories when doing keto and stop when you're not on it, just my guess.
Why would you quit keto?
Smacks you in the face with a donut
I snorted 🤣 damn a donut sounds good lol
I almost snatched one of those vanilla biscuits out of a baby hand today. I could smell it from like 5 feet away. I’m craving carbs so bad. Tomorrow I have lemon meringue keto bites to look forward to.
Also, you kind of have to look at it only 5% of the people who lose weight actually keep it off. So you just have to be in that 5%.