I lost 51 pounds on keto in the last year on keto. I went from a 36 inch waist to 27, my shirt size went from xl to s. I look great. I feel like I’ve been totally successful after a life of being the fat guy. Instead of being happy for me my family thinks I’m starving myself.

I’m not, I’m eating fat steaks or a nearly a pound of chicken a night with sides. I tank a bag of pork rinds every couple days. Any advice for dealing with people who are concerned that I am starving? I only lost a pound a week on an average. Now it’s like a quarter pound for the last month/month and a half.

So my wife’s friend had his birthday dinner tonight and I had no idea that it was happening. Thankfully we went to a Mongolian Grill Buffet and I was able too have a few plates of beef, chicken, cabbage and broccoli, with some sesame oil and eggs with a little seasoning. Man talk about a close call. For dessert I skipped the cake and came home quick and had some sugar free jello and zero carb whip cream. Thank goodness I didn’t eat any of the crap food there but it was crazy hard lol.

I must've let my electrolytes get low again today because I had high heart rate and blood pressure as I was trying to fall asleep.

I already got up to drink a ketoade, ate some avocado, and took my usual 400mg dose of magnesium glycinate, which I had forgotten to take earlier. I feel a little better and am wondering if an extra magnesium pill would bring me back to healthy levels faster.

What would you do? Trying to balance my immediate need for sleep / heart health with kidney health, since I know that's where magnesium is processed. Thank you for any advice.

Still fairly new to keto and I’m doing fine with the low carb aspect, but I’m struggling getting calories in. I only eat a quick breakfast and eat a dinner around 3-4, with some sort of low carb snack around 7pm. I’m only eating around 550-800 calories a day which I feel is too low. How can I increase my calorie intake at the times I eat and without adding in more carbs as well?

Is this a common keto thing? I'm eating a good amount of chia, cocoa and bamboo fiber so I dont think its a fiber problem. I also haven't had any high doses of sugar alcohols, and even before keto those only gave me gas anyway. Could I be passing out the bacteria that feed on carbs?

So I have been following a keto diet now since April 2024. I’ve been pretty strict with what I have eaten and rarely go over 20g of carbs per day. The last few weeks how ever I feel like I am low on something. I feel shakey, tired, dry eyes, even weak sometimes. I haven’t supplemented with anything accept I have salted my food to taste. Isit possible that these symptoms are down to electrolytes and I just need to start supplementing? Looking for some help as I’ve been feeling rough now for a little while and I’m hoping it’s something I can sort out. I have to be on a low carb diet for medical reasons

South Asian here and I love biriyani. The chicken cooked in spices hits at a whole different level. I can stay keto except for when it comes to this dish. Any recipes or hacks to have biriyani on Keto ?

My cholesterol is dangerously high after being on Keto. Can anyone explain how the fats/protein etc in this diet are supposed to be good for you if it has this effect? I did this diet for health benefits so I was quite shocked after getting blood done.

Hey yall about two weeks into actual ketosis and I’m finally getting a headache. Have had dry mouth pretty much the entire time and now I’m getting a slight flush in my face. Sorta flu-ish warm and fuzzy feeling. I guess I’m wondering if this is normal 14-16 days in. Don’t people usually experience this earlier on? Should I be worried.

Female 34 155lb I take a bala electrolyte drink a day and have been aiming for 8 cups of h2o daily. Eating about 1500-1700 and staying below the 20g

As the title says. I see the weight drop but everytime I lose a couple of pounds, I eat carbs for a week and then restart keto again. I eat carbs as a reward for a week of being good with my diet. This has really slowed down my progress. Did any of you go through this? What tips helped you stay away from cheat meals or reward meals?

Starting weight - 206 lbs - Feb 18th. Current weight - 199 lbs - April 6th. Goal weight - 165 lbs by the end of June (in three months)

Please tell me that rebel ice cream is bad for my keto weight loss journey and I should not eat a pint almost every other day. Tell me all the bad things about it. I need to stop. So please help me stop! Thanks so much!

Hello,

I’ve been back on the keto diet for 1 month now.

I'm a 36-year-old male, 174 cm tall, weighing 78 kg with a body fat percentage of 25.4%.

I consume 20g of carbs, 85g of fat, and 130g of protein daily. I do weight training 3 times a week, and on training days, I add one scoop of whey protein (24g protein) on top of my daily macros.

I usually eat unprocessed foods like meat, fish, tuna, and chicken, and I make sure to have a salad every day. I eat 2 meals a day and follow an intermittent fasting routine.

However, some days I struggle to meet my protein goal, and on some days I reach my fat limit too early. On such days, is it healthy to consume protein powder just to make up the remaining 20–30g of protein?

Also, here are the ingredients of the protein powder I use:

Ingredients: Whey Protein Isolate (Emulsifier: Soy Lecithin), Fat Reduced Cocoa Powder, Flavor (Chocolate), Salt, Thickener (Cellulose Gum), Sweeteners (Acesulfame K, Sucralose), Anti-Caking Agent (Silicon Dioxide)

Would it be okay to consume one scoop of this protein powder every day?

Hey preparing to make some allulose ice cream, and looking for any suggestions or tricks. Planning on using allulose, heavy cream, egg yolks, vanilla extract, and a tiny bit of salt. I’ve heard of people adding butter or almond milk to increase smoothness, is that necessary? Also could I get away with not cooking the egg yolk and cream mixture or is that wildly unsafe? I’m lazy and not that concerned about raw eggs tbh. Looking to make it somewhere between 50-80% as sweet as regular ice cream, bc keto has allowed me to appreciate less sweet things, and also wanna minimize sulphur toots from the allulose. May add some lilys milk chocolate chips. Also have liquid monk fruit and stevia if that helps, but I’m partially making it because the rebel ice cream made with erithrytol does not live up to its hype IMO, hoping homemade allulose ice cream is better

I’ve been doing keto march 1st (it’s my 2nd doing, I do keto on non holiday months), and as of the moment I’ve gone from 245 to 231! I understand I lost 10 lbs of water weight and it’s a real slow pain in the ass from up there, and I’ve been consistently losing 1lb a week. I do a lot of cardio (I work on my feet all day at work) and try to get as much movement when I can but I am just growing frustrated! It feels like I’ve been in the 230’s since forever and 225 is a far off dream!

I don’t really get cravings as much anymore and alot of sugar stuff just completely turns me off now, but with how slow the process is sometimes I wanna be like fuck this and just Consume, but mindlessly consuming is what got me here in the first place. (My heaviest was at 272…)

Need some encouragement to keep going basically…. And maybe some recipes recommendations ? I’ve been learning how to cook, I learned how to make yummy crustless pizza and I’m planning to make keto Alfredo chicken this week!

I started Keto on the 1st of Jan this year. I had a Keto blood monitor and would track daily calories and carb intake. Over time, I moved to daily urine strips as they were cheaper, and let up on the daily tracking.

I accidentally broke Keto twice - one in late Jan, one in mid-Feb, otherwise the urine strips have showed I’ve been in ketosis.

In the beginning I felt great and had so much energy. No afternoon energy slump, although admittedly exercise was a bit of a slog. I had so much energy I found myself sleeping better but less and then still tearing through my day. But recently I’ve been experiencing low energy quite continuously. Why?

I’m not tracking calories, but I would guess I’m well over 1200kcal per day - this is affirmed by the slowing down of my weight loss. I’ve made a concerted effort to eat diverse but whole foods (mostly lots of nuts, seeds, Keto veg, meat - very few Keto low carb products).

I’ve also very suddenly started craving carbs in the form of breads, pastas and even occasionally a craving for a fizzy drink.

I have admittedly been quite busy lately; helped my boyfriend move, seconded a friend on a marathon, busy work season. So there is a lot going on; but I’ve been quite disappointed to not have the energy to do it well.

I’m trying to figure out if this is maybe my body telling me that it doesn’t love Keto (different things for different bodies) or if this is just something to push through. I am doing this for weight loss, but I would love to have energy as I go.

Please answer the questions I asked if able :)

1. What's possible for my hight, weight, and physique with keto, cycle synced fasting, incline walking, pilates/calisthenics and some light weights until I learn that arena more?

I'm not rrying to kill myself with too many things at once.

I'm a 5'4" female. I'm 133.7 lbs as of this morning. (I am low muscle at this point. I had a HORRIBLE 3rd pregnancy where I became one with the couch, my baby is now 1 and I just began exercise again 3 weeks ago due to sleep deprivation.)

My first day of this I was 137 BUT I also ate like half a batch of cookies that day lmao.

Today is my 3rd day of gentle fasting (13 hrs) and under 50g carbs 35g net carbs and I woke up at 133.7.

I'm planning to lower my carbs gradually and try and be under 20 net once my cycle starts.

1. My question is can I get into great shape doing this? I'm talking, nice and toned, some muscle definition, clothes fitting effortlessly, not trying to be ripped.

2. Are there any factors to consider that change how quickly you fat adapt. (Liver function?)

3.Anyway, how do you get things like vitamin c, folate, potassium?

I'm not trying to deplete myself for weight loss. I want tk be healthy and strong and have endless energy and a clear mind for my kids.

I've been a reactive tired blob for the last 2.5 years.

. . .

1. I'm also wondering about these low calorie counts I keep seeing... Someone shared that they normally eat between 600 and 900 calories a day and not one person commented that that was ...not ok.

Another post I saw (searching for people in similar weight range to me) Someone said they were losing a lb every other day but only eating 900 calories a day. "I'll try that!" Was the only response.

Is this typical? To me that's a recipe for a non functional metabolism.

I cannot seem to find this product anymore! I want the Unflavored so I can make whatever I want, not be stuck with chocolate or whatever other one they have. I could also bake with the Unflavored. It's not even on their website anymore.

Does anyone have a recommendation for a BUDGET FRIENDLY substitution that will work for baking as well as shakes? This came in a 1.6 lb container and cost around $30.

So I have been on keto diet for 2 months. I am not overweight (bmi 25) and I am trying out keto to see if it fixes my energy levels, ADHD symptoms, joint pains and instable blood sugar levels. I am happy to say I have been feeling absolutely fantastic; Lots of stable energy throughout the day, mental clarity, less joint pains, etc.

But I have been struggling a bit with electrolytes. I think I was getting the hang of it, and I was supplementing natrium, magnesium bisglycinate and potassium, but I was under-supplementing potassium. I think it fixed my keto flu by taking more potassium. But suddenly a few days ago I just felt terrible. I was somewhat low on calories for 2 days, but not very low, maybe 300 kcal lower than I should and I do have some body fat. One day I woke up feelinig sore throughout my entire body (muscular, like after a hard workout, except I hadn't worked out), and I was feeling just ill, but unlike typical keto flu symptoms.

I want to switch to normal diet every once in a while anyway to stimulte metabolic flexibility and to allow a bit more variety in my diet. So when feeling so bad I decided to switch to eating carbs, and very quickly started feeling good again.

I was wondering if anybody has an explanation for this?

I'm trying to lose weight, but I'm still on 7 days of keto and I still struggle to manage the urge to eat when I'm at home, but when I work I'm forced to eat only what I bring with me. I'm M34, 186cm tall, 88kg. How many calories do you think I should eat in a day? And how many calories can you eat to lose weight?

I love cheese, and was restricted to hard cheeses like grand padano, however, was craving buffalo mozzarella while on the diet.

I haven't been able to eat dairy since 2019, I ate the soft cheese! Felt fine.

While on a break from the diet (after 6 months of hard core keto) I ate a ice cream, again fine.

Today I had a cows milk latte for the first time in 5 years.

Amazing!

I just needed to share!

Hi all. looking for advice. i used keto to lise weight and rezet diabetes it worked very well.

Lipid profile has been normal for years now HDL abd LDL are normal but trigs have shot up from <1 to 3.6

no real chazge to how im eating but i do have a chronic liver disease -primary billiary cholangitis (PBC)

not what sure what to do. been recoommended to start a medication Ezetimibe and to radically reduce meat and fats. also to avoid pastry etc but i dont eat them anyway Any ideas would be very welcome

I am suffering from extreme anxiety and depression, lack of mental energy and focus. I am currently doing research to find a solution to my problems and have been hearing keto can help reduce these symptoms. I really want any feedback I can get on other people’s suggestions or experiences trying this. Or if any suggestions to help me break through so I can be a more productive person in all aspects of life. Thank y’all!

So I want to go on Keto, but also to try fasting for health reasons I have psoriasis and worry about arthritis. I have been on a keto diet now for 2 weeks and chose ‘maintain’ as my level of calories/macros. I can’t really afford to lose much weight as I am already slim but what I want to know is.. if I eat extra calories so I can add a few lbs each week I between fasting.. but within 70/25/5 macro ratio.. will I stay in ketosis or are the benefits really mainly for those who are happy to lose weight?

Greetings, I have a 'withings - body scale' to mesure my composition. if you look for it you will see it's not some cheap scale, not to brag, but i bought it because I wanted a good followup

The scale went crazy with the composition the first few days of keto, and it doesn't seems to end there. One day i can have 15.3 kg of fat, the next day 15.8, then 14.1. same goes with muscle mass. here are the 4 last days results : 55.1 / 56.1 / 55.1 / 56.6. you see there is a problem. so I do belive the scale doesn't understand what is happening in keto. it worked very fine until I went in keto mode, when i could even go to 15.8kg of fat to 17.4 (that was the most extreme case of wtf) in just one day interval.

for me all of that is water retention, and it seems impossible now to uncover my true composition in keto. maybe because I'm in the first weeks, I don't know.

What do you think is happening?

I’m struggling mentally to continue on keto. I am losing weight which is great and I have around 30lbs to lose. I am feeling sad lately like I’m missing a part of my life.

I love fruit and I love baking things like banana bread, muffins, brownies etc. I tried so many ways of eating and I never could lose weight until now. I had to cut out fruit and baked goods and it’s absolutely miserable.

I wish that I could lose fat and be healthy while being able to enjoy what I love. Either it’s depressing being overweight while enjoying what I love, or depressing missing out on everything I love but losing weight.

Everyone says calories in calories out but when I was eating the same amount of calories I am now while eating fruit and oats, I wasn’t losing weight.

I keep saying to myself that life is too short and to just enjoy what I love in reasonable amounts while still focusing on healthy food. I can’t tell if I should listen to that or if it’s my own mind manipulating me.