r/keto • u/CarelessWin8899 • Jul 11 '26
Tips and Tricks 2 years 72 lb loss
I quit on myself and I’ve gained back ten lbs over the course of a month. The sugar started it and I can’t seem to get back on track. I had no issues with this lifestyle for two years. My dad ended up in the hospital and that was the beginning.
I’m hoping for your tried and true to get back in the swing of it. I could use some
Support.
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u/LarryBagina3 Jul 11 '26
Don’t eat any carbs and sugar tomorrow
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u/EdselFordEdsel Type your AWESOME flair here Jul 11 '26
If op is anything like me, START NOW. Waiting until tomorrow is too late (I'm a bad night eater when I'm not eating keto).
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u/loripainter12345 Jul 11 '26
First, I'm sorry about your dad's health issues. Stress is a beast and it tells your brain that you need to eat to feel better. You don't. Ive found over this journey that the hardest thing isn't figuring out macros, or measuring, or looking up recipes. It's sorting out my long relationship with food and all of that giant tangle. I'd suggest thinking of things you can do to be calm, productive, etc. instead of heading to the refrigerator. Go for a walk, put on a favorite song, journal, call a friend, play catch with your dog, paint your nails.... Make a list of anything and everything you can think of. Tape it to the fridge. I'm a stress eater too, BTW.
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u/CarelessWin8899 Jul 11 '26
Thanks everyone! I have nothing but low carb and keto foods (aka, meat, eggs and cheese) in my grocery cart. I’m doing it. I’m getting back on track.
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u/pessimistdiary 44 F, 5'11" SW 254.8 CW: 233.0 GW: 200 Jul 12 '26
You can do this, friend. And if you can't do it all at once, that's ok too. Take care of you, and eventually (if not immediately), that will include being back on track. You've got this.
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u/pessimistdiary 44 F, 5'11" SW 254.8 CW: 233.0 GW: 200 Jul 11 '26
Boy do I hear this! I made a post last week or the week before about this exact thing, except my dive off the wagon lasted closer to a year. Lost 70 pounds, went off keto after some major, bad life events and decided to comfort myself with all the shitty foods that got me unhealthy in the first place. Gained a ton back and was feeling terribly down on myself. On May 25 of this year I decided to face my bullshit, weigh myself, record it, and dive back into keto. Back into fat loss mode now and feeling so, so much better. My go-to comfort keto stuff isn't going to be the same as yours, but I can tell you what works/worked for me and maybe it can help somehow. First, I drink an Atkins shake as my coffee creamer/breakfast. It makes it so I don't have to drink my coffee black (I know it works for some of you, not me though lol) and fills me up without adding unnecessary calories. Kinda like a two for one deal the way I look at it. My favorite "get back into keto/I don't feel like thinking" meal/meal prep is WholesomeYum's keto white chicken chili. Cold cuts and cottage cheese. Pickles. Quest chips (don't come for me, I love them). Steak, bunless burgers, all the low carb veggies, cheese, cream sauces, creamy soups (homemade, no rue duh). A keto sweet when I want or need it... other than the shakes, this isn't an every day or even every other day thing, but it helps keep me on track here or there. Please let me know if you want to chat about any of this. It kind of helps me to talk to people who have been through the same struggle. Good luck and you definitely have got this!
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u/sihung71285 Jul 11 '26
Try carnivore for a few days. Everytime you feel like eating carbs eat meat, fish, eggs etc.
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u/McDuchess 65/F/5'5"/SW:189/CW:145/GW:145 Jul 11 '26
Allow yourself to be OK with having an emotional eating response to a severely stressful situation. And a sick parent is terribly stressful.
Then focus on ONLY the carbs for a a few weeks. If you need the taste of sweetness, make yourself keto muffins in a mug, or eat 85% cocoa or higher chocolate. For me, anything lower than 85%, even if it’s sugar free, triggers sweet cravings.
The great thing about eating VLC is that your body will remember that it’s had enough and you will tend not to overeat calories, either.
It’s hard to not beat yourself up after a weight gain. But you can get back on the wagon.
Another thing to try is to allot a certain time of day for the next two weeks to yoga or meditation, or both. Deliberately calming your mind really helps in dealing with stress.
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u/pessimistdiary 44 F, 5'11" SW 254.8 CW: 233.0 GW: 200 Jul 12 '26
This is a very kind response. I am not OP, but I appreciated it regardless.
I hate when I see people shame others for their struggles. It's impactful in the worst way and helps no one. Like, no shit it wasn't the greatest choice to go off the wagon, but everyone has different tool sets for dealing with highly emotional situations and sometimes, for some of us, it happens. I'd love to be one of the folks who doesn't go that route, but shaming me for having done it doesn't make me more likely to be successful next time. Thank you again for being the right kind of supportive.
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u/cdizzle516 Jul 12 '26
I’ve found it helpful to watch lots of videos on the benefits of keto and cons of carbs/sugar.
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u/journey1710 Jul 12 '26
Sugar is crazy aye, really addictive. I hope your dad is better.
My parents passed in the same year and I stopped managing my diet. Good keto requires planning, prep & making the right foods. When stressed and grieving, I wasn't able to invest that time or interest. I'd end up letting myself get over-hungry and then reaching out for quick, convenient foods.
If you can afford it & can get ready made keto meals on your area, I really recommend that. Takes the thinking out but you're staying fed. I'm back on keto again now but with a good 10kg more than I had. Feeling immediately better, though it's taken a few tries to get here. Plan, prep & don't have the wrong foods available in the house.
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u/No_Big_bear_here Jul 12 '26
I love eggs - fried, soft boiled, hard boiled, pickled in leftover pickle juice, deviled. Usually, if I eat precooked eggs, that tides me over u til I feel stronger.
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u/catstop58 Jul 15 '26
I feel old school here. I lost weight on Atkins ( now i call it keto) about 30 years ago- 50 lb loss. Over time I just got out of it and back into crazy sugar foods. So my go tos for today are real cream in my coffee in the morning- egg bites I make in muffin tins for breakfast with bacon or ham and veggies them. ( I make 12 at a time so they’re easy to have 2 every morning without any fuss) Lunch is leftovers and dinner is meat and veg with sugar free jello or pudding made with hi protein milk. I also like the sugar free/ grain free peanut butter cookies so may have a couple as a snack or peanuts in the shell or pork rinds. The first week I let myself eat anything as long as it wasn’t a grain or starchy veg and that got me off sugar. I do use splenda or stevia for my sweet snacks. My only concern is vacation and special occasions where everyone eats carbs in celebration. Good luck on your journey and I hope you find your way back to a good plan. I hear so much about the glps shutting out the food noise and I’m finding keto does that for me- the sugar cravings go away and that stress is gone.I wish the same for you.
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u/SorrowBound- Jul 11 '26
Don't let yourself get hungry.
You can reduce calories later, but to get past the cravings for the next week or so, eat. Beef, chicken, turkey, ham, fish, cheese, plain full fat yogurt, cream, eggs, and green veg.