I’ve tried many diets over time, all have failed. I’m now on keto and steadily loosing weight.
Don’t fall for expensive books or meal plans, all you need is this:
1. Figure out your BMR, there are tons of calculator for this, just google it. This will tell you how many calories you need to eat to maintain you current weight, BMR is calculated as if you just layed on the couch all day. Any kind of walk, jog, or workout will add to the number of calories you can eat.
2. Get a calorie and macronutrients tracking app on your phone, the two most popular are MyPlate and MyFitnessPal, both are free. Adjust your goal in the app to fit the diet your trying, for keto you want 70% of calories from fat, 25% from protein and 5% from net carbs (carbs minus dietary fiber). Now track everything you eat, get a cheap digital kitchen scale, this will help a lot.
3. Make sure you average less calories in than calories out. The app will help you with this, you can even set it for a certain weight loss goal per week. 1 pound of body fat is 3500 calories, so if you eat 3500 calories less than you burn per week you will loose 1lb per week, guaranteed.
Get some kind of test to measure your ketone levels, keto mojo makes good products, they have both urine and blood test devices.
Experiment in the app, try to make meals that fit your macronutrient percentages out of your favorite food.
Keto is very effective as long as you are disciplined. It will take you about a week to get into the ketonic state, a slice of pizza will throw you right out and it will take 3-4 days of keto eating to get back into it. So cheat days are punishing, but not impossible.
If you have any questions let me know!
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