Keto – For weight loss

Before Keto — May 2017

Updated: Jan 4, 2019 @ 3:23 pm

Heather and I have been doing keto since July 2017. We have each lost 60-70 pounds. Here are some of the resources we have used, all very helpful. Heather posts our favorite recipes. If you have any questions or comments let us know.

Our basic guidelines

  • Less than 20gr carbs
  • 1400 calories
  • Intermittent fasting — Eat between Noon and 8pm
  • Some days are “Rare and Appropriate” — You accept you will not eat well
    • Daughter wedding
    • Grand childrens birthdays
    • Vacations — Try, just not that hard
    • Holidays — Generally only when with family and friends
    • You get the idea
  • Allow yourself one looser day — We do sushi once a week. The volume of our order is much smaller.

After Keto — Jan 2018

Weight/Measure everything

You can’t change what you don’t measure, get a food scale. If it goes into your mouth it gets logged. There are a number of apps to help you. I like Fatsecret, I think it has a better database than some others.

When eating out guesstimates are better than nothing.

When out with other people, I don’t like to take the time away from the people I am with to log my food. My solution, take a picture before and after you eat. This keeps you present and let’s you log it later.

Don’t be too pedantic. If I can get with 15% of my actual intake I am happy. I prefer to overestimate as well.

Track your weight

Same time, same circumstance, everyday. Try not to focus on the day to day changes, you will fluctuate a few pounds from one day to the next. It can become obsessive but for me the importance shows in the trends.

I weight myself 3 times a day

  • First thing in the morning — Official weight, naked after bathroom
  • After work, while changing from work clothes
  • Before bed — I lose 1.5-2# overnight

I consider my current weight to be the lowest in the last 10 days

Use the data

I am a data guy, numbers are actionable.

Use Precision Nutrition’s Weight Loss Calculator to determine your calorie target.

Calculate your macros (Percent of carbs/fat/protein) in detail or basic formats.

What to eat?

Using the data above go to Eat This Much or another meal planner. I like Eat This Much, you input your calories and macros it gives you meals. The information includes recipes and nutrition information.

Check out Heather’s recipes and r/ketorecipes for more great ideas

Other resources

The Keto subreddit is a great resources

These two great posts to r/keto went up on Jan 1 2019.