In 2012 I went from 245 to 170 in about 6 months using keto. Straight up keeping net carbs below 20 was enough to get me to 200 where I plateaued for a few weeks. After that I started calorie restriction to 1800 (as a 30ish M) and that got me to 170. My 30ish wife had to restrict to 1400 calories to hit 140 on keto. We allowed ourselves up to 1 low carb drink a day and that seemed to help keeping water weight off and avoiding plateaus.
The nice thing about keto is hunger is much weaker without carbs driving the insulin cycle.
After losing all that, I stopped counting calories but kept my carbs at or below 30 net a day and maintained my weight no problem. I also started biking and got down to 158 which was too low for my frame so I upped protein and started lifting. That got me leveled off around 175 and looking good.
I held that for 8 years until 2020. I started night school, moved states, and got a new job and went back to standard diet due to stress and time constraints. I gained ten pounds a year even trying to limit calories and finally said enough is enough and got back on Keto this month. Losing weight again no problem, I plan to be back below 180 by my camping trip on Memorial Day.
In 2012 I went from 245 to 170 in about 6 months using keto. Straight up keeping net carbs below 20 was enough to get me to 200 where I plateaued for a few weeks. After that I started calorie restriction to 1800 (as a 30ish M) and that got me to 170. My 30ish wife had to restrict to 1400 calories to hit 140 on keto. We allowed ourselves up to 1 low carb drink a day and that seemed to help keeping water weight off and avoiding plateaus.
The nice thing about keto is hunger is much weaker without carbs driving the insulin cycle.
After losing all that, I stopped counting calories but kept my carbs at or below 30 net a day and maintained my weight no problem. I also started biking and got down to 158 which was too low for my frame so I upped protein and started lifting. That got me leveled off around 175 and looking good.
I held that for 8 years until 2020. I started night school, moved states, and got a new job and went back to standard diet due to stress and time constraints. I gained ten pounds a year even trying to limit calories and finally said enough is enough and got back on Keto this month. Losing weight again no problem, I plan to be back below 180 by my camping trip on Memorial Day.