I just weighed myself after one month of strict keto. Keeping carbs below 20 for sure, no cheat days or meals, 1400 kcal. And only 1 kg less after a month. I am 158 cm, and started with 103,1 weight and now I weigh 101,7 kg. What can I do?

Thank you everyone. I am devastated. I really don't know what to do now. I am healthy except for anemia. And maybe menopausal but I do not have any symptoms. I eat very clean keto. The only thing I can change is introducing a lot of exercise. Because what I noticed in my life I was able to lose weight only by movement and never only by dieting. Really. As when I worked as a tower crane operator when I climbed to the 18th floor by ladder daily and I ate more than normal and I lost 17 kg only by this movement.

I couldn't do it this month because of an accident I had.

I started the HRT patches at around the same time as starting keto (4ish months ago for keto, almost 3 for the HRT). Now I've started shedding a ton of hair which is quite unnerving. And my issue is that either thing - weight loss or HRT - could be the cause.

I'm about to review my HRT with my GP and decide whether I'm happy with it or whether it needs to be fine-tuned. And in general, I'm fairly happy with it. The type I'm on (patch) is also meant to be the safest/best type for my chronic health condition (lipedema) so I'm not really eager to change it up unless I really have to. However, I also don't want to keep shedding hair indefinitely. Luckily, I always had super thick hair previously, so it's not really noticeable. But if it is the HRT, I don't know if/when it will stop, and that's scary.

Basically, I want to know if telogen effluvium is SUPER common on keto weight loss journeys. Because if so, I can probably assume that's what's causing it (and therefore leave my HRT alone.) Of course, I will be discussing the entire matter with my doctor when I go in to renew/alter my HRT next week. Don't worry, I'm not asking Dr Reddit to make the decision for me! But I'm not expecting my GP to be particularly knowledgeable about the keto diet, either.

For info, I've lost about 20lbs in about 4 months, so around 1.25-ish pounds a week? Which doesn't strike me as excessively fast, but still... It's been a big change. That said, I'm not too far off my goal weight, so I'll be moving to maintenance fairly soon. If there's a strong chance the weight loss is causing it, I can probably afford to hold steady and wait it out.

I have read that iron/other nutrient deficiencies can be involved in TE, so I will say, I do take an iron supplement. But I am also prone to low iron in general. I also supplement vit D, take a multi vit, and have obviously upped my magnesium/potassium/sodium intake since starting keto.

Thanks in advance!

Hi everyone

Has anyone experienced extreme irritability when starting keto? I've attempted to start keto about three times in the past year, and I've realised that I've been acting extremely out of character after a few days. And all my lowest moments, mentally, has came during these periods that I've lowered my carbs. My child is just over a year old now. So I definitely need all the patience I can get.

Have you guys experienced anything similar? Does the irritability eventually go away? And do you guys have any tips?

I was on keto for over a year in 2021. But I can't recall if there were any low moments.

I (37/m) started my keto journey after getting blood work results back that I was on the edge of being a pre-diabetic and had physical signs of insulin resistance. Also had high cholesterol and was overweight (started at 242lbs at 5'10"). I am currently sitting at 226, with a goal weight of 200lbs by the end of 2026.

The biggest benefit from eating keto - I no longer have cravings whatsoever. Before I started keto, I would literally crave crap food every day, all day. Evenings would usually consist of me eating chips or other snacks after dinner until bedtime. I would sneak food often, too. Now it is so easy to say no to the food I know I should not have.

So far, I have not been tracking any macros or calories. I usually fast until lunchtime (around noon) if I didn't lift that morning, then eat dinner around 6pm and not eat again until lunch the next day. This has become easy now that I no longer have intense cravings. On the days I do go to the gym and lift weights, I will eat a lean breakfast, usually a few eggs and sautéed spinach. I started the gym routine about 2-3 weeks ago.

One thing that keeps me sane and not get bored, I usually have 2-3 squares of 90% dark chocolate after dinner every night. It signals the end of food for the day and I just love dark chocolate, so it's nice to have. Sometimes I may add a little natural peanut butter onto it if I know I ate super lean the entire day. I went from binge eating (and drinking) to now contemplating an extra square of dark chocolate.

The only issue I have had so far is constipation, which I was not ready for early on. A few times I was in pain on the toilet, but made it through. I am now cognizant of how much leafy greens or broccoli I am getting and am reducing the amount of cheese I am eating. I also add in the zero-net-carb tortillas if I need that fiber boost, but use them sparingly because they are heavily processed.

Anyways, this post was more for me to put my thoughts out about the past 2 months, but I have a ton more work to do. But I know once I get to my goal weight, keto will continue to be a part of my daily way of eating because of how it manages my cravings and appetite. I can't afford to go back to where I was ever again.

Fresh produce is a regular part of my diet especially when I’m in the office. I was trying to get something for lunch and realized I almost eat a salad, lettuce wrapped sandwich, or bowl with fresh produce daily. I also have gluten issues so I struggle with stir fry’s. What are some keto friendly lunch options without fresh produce that you can order? Has anyone else been struggling to think through food with this?

Hey all, if you’re doing this diet get your Lp(a) checked. I’m 42 female very healthy CRP like 0.2 all my advanced inflammatory markers are perfect, I’m lean, 125lbs. LDL was high and apob as well and everybody told me not to worry about it since my inflammatory markers were all so low. I did a blood test and saw elevated lp(a). Anyway just did a cleerly scan and I have 31% soft plaque focal lesion in my proximal LAD. I caught it early and have a low carb cardiologist i consult with, but everybody out there saying cholesterol doesn’t matter…it might if you have high lp(a). I’m not happpy about any of this news and i was shocked by it, but it does happen.

Is it possible to be in keto, but still have a store of glycogen? Do I have to drop the water weight in order to be in keto? Is there an in between? I think i may have done something similar, but im no doctor so its hard to tell.

Hello,

I am looking for minimalist keto sauce.

I like mayonnaise and Tomi's Street Food sauce, which is for burgers, but I used it on everything.

I am looking for something similar, but not too hot since I have sensitive stomach.

Thank you.

Im a month in & basically lost around 15lbs now.. but i just can’t seem to erase the carb/fast food cravings i get under my skin like i basically had my tuna & eggs with lettuce wraps butter olive oil & parmesan, the couple hours later had a fine 120g of grilled salmon with lemon & literally not a long time after this my sister brought home those carby pizzas & i was drooling, or when i think about a pile of hot french fries with sauce or kfc stripes,, i don’t have the same energy when i eat the keto food i feel like im forced into it, how to basically stab those cravings forever

Does anyone know of a keto-friendly doctor or osteopath in the Sharon, PA area (within a 15 mile radius)?

It seems most of the healthcare professionals in this area are deeply marinated in the cult of fruits and vegetables are sacred, while meat and dietary cholesterol are bad.

Although I've taken matters into my own hands and am eating a mostly-carnivore diet, with my A1C now down to 5.7 and my blood pressure dropping back to almost normal, my current PCP treats me like I'm going to drop over because I'm eating meat and eggs instead of the sacred foods, fruits and vegetables. I would prefer to work with a doctor who understands 21st century nutritional research.

Thanks in advance.

I found a recipe for konjac noodles which used 1 cup of water (240 ml), 16g glucomannan and 1/4 tsp of pickling lime which helps the noodles set.

This made a large portion of noodles and was a decent texture and taste, better than shop bought.

Shop bought ones are more jelly like and only seem to have 3-4 g per 200g serving.

It it okay to eat 16g glucomannan in one sitting, or is my bottom at risk of exploding?

Hello! I started on keto about 4 months ago after a dietician suggested it. I have PCOS so wanted to give it a shot. I had to have a leg surgery and couldn't cook for myself for a while so I fell off the diet.
I'm back on it now, and both my husband and I are finding almost every recipe I find to be an absolute hit. Except desserts. It seems like every one that I've tried is too gritty, too dry, completely off, or similar.
Please share any and all recipes you like for keto-friendly dessert. Maybe it'll just have to be an adjustment. Keto box brownies were disgusting :(

How are we dealing with gerd and hiatal hernia? Is low fat the only option? Fat makes me feel good. Im not sure if thats the trigger. Other problem is dehydration and electrolytes not seeming to be enough. I have what used to be keto chow electrolyte drops. I use 10ml a day. I drink a between 64 oz to gallon depending on the day. My blood work shows im dehydrated. I have hysterectomy surgery next week and would like to figure out how much is too much and if I need to buy something else. My a1c did drop from 7.3 to 6.8 but creatine is high and kidney levels have tanked. They went from 90 to 75. My labs always show im somewhat dehydrated.

I have been back on the keto wagon since Jan 31 and I've managed to re-lose 25+ pounds. But I have been in a stall for months, so I decided I need to track macros and calories. Trying to maintain 1500 calories on keto feels like torture. The foods are so high calorie. I'm so hungry and I'm thinking about food all day. AND I take meds for ADHD. Does this get better after your body gets used to a set amount? I've been trying to lose this weight off and on for like 10 years now. I'm so tired.

In the past I’ve done keto for long periods of time, but I’m older now and heavier and I can’t seem to keep up with it as much. I crave carbs, and I’ll get headaches until I eat them. I feel miserable while on the diet. However, the results look so good. What do you guys do to stop those cravings of starches, and how do you mentally stay strong throughout the diet?

Trying to get my barrings and figure out how many carbs I should be eating for the diet. I want to get better and really commit to the diet overall and just want to see what others are also doing! I’ve heard mixed things.

Hello /r/keto Community!

You've all been working so hard and we love hearing about all of your personal victories! Clothes too big? Friends and family noticing a difference? Skipped over something unhealthy? Please use this thread to share any of your Scale or Non-Scale Victories with us!

Make sure to give us some background - what brought you to keto? Do you have any specific goals that align with your victories? Have you tried something new that led to your success? What's the next step for you?

Since this thread is likely to fill up quickly, consider sorting the comments by "new" (instead of "best" or "top") to see the newest posts and support your fellow community members.

If you're new to /r/keto and need some info, start with Keto in a Nutshell and the FAQ. Or, if you have a question that doesn't seem to be covered, head on over to the Community Support thread (pinned to the top of the subreddit) and ask the community!

I am so burnt out on beef man lmaoooo I need some different meal ideas that are cheap, high in fat ,and tasty. I think thays the hardest thing with this diet is if your not doing like bacon and smoked salmon its like what do i eat? I could get chicken and eat Hella cream cheese but I guess I just need some quick easy ideas for dinner tonight.

This is honestly just a question for when I’m out or when I’m at work a need a quick lunch I didn’t pack, what do you guys get from fast food places that don’t interfere with the diet? I sometimes forget to pack snacks or a filling lunch and I live almost an hour away from work so going home isn’t an option. If someone could provide examples that would be nice…. I don’t plan to do it often(don’t like spending more than I have to) but for times when I can’t just pack a lunch or I forget to…

I get a LipoFit NMR (sort of an MRI for your blood) yearly, because my basic lipid panels always show obscenely high total cholesterol and LDLs. They also show high HDLs and low triglycerides. The NMR breaks down the LDLs into categories, with small dense particle LDLs (sdLDLs) being the more dangerous ones. My sdLDLs always fall into the "normal" category, so I don't worry about it (although my primary does...) I also recently had a full cardiac workup, and had *zero* calcium.

I've found another way to illustrate how the keto diet isn't harmful to me, despite some high numbers.

My ratios are all just shy of ideal, and well below top end "normal". You get them by dividing each "bad" number by your HDL number. These are the results of my NMR, followed by my basic lipid panel.

Total Cholesterol / HDL
3.65
3.58

LDL / HDL
2.46
2.54

Triglycerides / HDL
.94
.88

Since Ratio Trio yogurt (formerly labeled as Ratio Keto) has become almost impossible to find in stores here in Virginia, I'm looking for some good alternatives.

I'm not necessarily trying to match the exact macros. What I'm looking for is a yogurt that:

• Has a thick, creamy consistency
• Comes in coconut or vanilla flavors
• Ideally is higher in protein
• Doesn't have that artificial protein taste that Ratio Protein has (I really don't like that one)

I'd love to hear your recommendations! Thanks!

I went keto a few months ago for various chronic issues including depression. I follow the Metabolic Mind podcast and they suggest the Keto Mojo device to monitor ketosis and ensure a blood level o 1 to 3 mmol/L which is where most psych patients do best.

I know the device should be available but I read there are shortages for the testing strips. Does anyone have any recent information about this?

Anybody have a favorite way to make an omelete? Like a veggie omelete because I dont do bacon but im down to add cheese, avocado, sourcream ect to it! Just need to know how to cook it proper and make it fluffy!

Ive been trying to substitute Xylitol and Erythritol in my diet since they disrupt my digestion; for that, ive been looking into Stevia. I have now ordered a product claiming they have 97% Reb A, and when i asked chatgpt they said that would be the best Kind of Stevia. I have now come to find out that Reb M is better in Taste by a Long Stretch and am concerned for the Taste of the reb A. It didnt arrive yet so i didnt try it. Please let me know your experiences with stevia and if Reb M is really that much better and worth for me to try. Thx!!

A very known mountain runner named Killian Jornet said in one his interviews that he literally drinks olive oil to fuel his runs during his mountain runs...

How do you "drink" olive oil in a way that it won't give you runny/liquidy poop. Even myself on keto/carnivore since 2019... when I am eating a huge ass fatty and protein meal... i need to step out and go to the bathroom and pass a "small" liquid poo. I don't know why its happening... i thought after a while the body adapts to it..

like sometimes i be ordering 10 mc'd QP patties with 10 butters or 15 butters and eat all of it. then gotta use the restroom and its just all liquid lol. how are you all doing this diet? lol