Hey there RKF fam! Today I want to share something with you that’s very near and dear to me. Keto has been a life-changer for many reasons, and at the top of the list is the weight loss that I’ve been able to maintain because of it. Keto is a diet that is therapeutic, and sure, it’s successful in helping millions of people lose weight. But did you know that you can maintain that weight loss easily? Keep reading for my top keto maintenance advice.
My Keto Transformation
I started keto on 4/20/18, and at that time, I had modest weight loss goals. To be honest, I would have been happy to lose 20lbs and call it a day. At that time, I was not thinking long-term – I really just wanted to see how it would feel to be at my high school weight. I never expected to lose the 20lb TWICE OVER. I went from sweating while going up stairs to climbing 4 flights with ease.
I didn’t look in the mirror and wait for my brain’s silently judgmental thoughts to roll in; instead, I was eager to check out my body because it was capable of being so much more active. These aren’t thoughts special to keto, these are thoughts that most people feel when transitioning through weight change.
I got a lot of questions throughout the process, and the most common one was about how I would maintain my weight loss after I reached my goal weight. “With ease, you fool,” is what I would dream of saying to those people. I’m not that bold in person, though, ha! People asked this question because they wanted to know when I would go back to eating more carbs, and honestly, I never had the intention of doing that.
Why is Keto Better for Weight Loss Maintenance?
The reason I think keto maintenance is best is because the fat consumption on this meal plan helps dieters to stay full. On low-fat diet plans, you will absolutely feel hunger pains at some point, and those are really tough to wrestle with. Keto helps to take the pressure off feeling hungry off of your mind.
Since I switched to keto, I’ve naturally started intermittent fasting, which is a great way to correct insulin issues and utilize autophagy to deal with loose skin.
How to Maintain Keto Weight Loss
If you have lost weight on keto and want to maintain that huge milestone, then I have really good news for you! All you need to do to maintain your weight loss is up your calorie intake. Go into your favorite keto tracking app and adjust your macros so that you’re at a 0% deficit – this is the amount of calories, fat, protein, and net carbs you should be eating to maintain the weight you are at now. Keto maintenance isn’t complicated – don’t over think it. Let’s dive into this a little deeper.
Keto Weight Loss Macros
As with any diet, weight loss the result of a simple “calories in, calories out” equation, or CICO. CICO is not a way of eating – it is the equation that anyone on any “diet” uses to end up in a calorie deficit. This is why, when trying to lose weight on keto after you initially drop water weight, you’ll need to pay attention to your macros and make sure you aren’t over eating.
During my weight loss, I was eating about 1450 calories per day and 20g net carbs or less. That was about a 20% deficit for my weight loss. As I got closer to my goal weight, I went into my carb manager app and lowered my deficit every other week until it was at maintenance (0%).
Also, after reaching my maintenance goal, I started working out. When I work out, I want to build muscle, not lose fat, so I eat a calorie surplus. The result is that I eat between 1800-2400 calories a day now, depending on whether or not I have worked out in some capacity. It’s that easy!
But can I eat carbs now?
Just continue doing what you normally do on keto. And if you want to reach for a carby option, I’m not saying that’s out of the question forever. But to maintain keto long-term, you need to have a serious talk with yourself about your goals and the way your diet pre-keto was affecting your body. Sure, Chips Ahoy cookies taste good, but did they help you get to where you are now? Or was it the keto fat bombs that helped you?
If you’ve lost a fair amount of weight on keto, you know by now that you can make a keto substitute of almost any food out there – so do it before the craving takes over and you reach for that sugar trap. Search Instagram hashtags and TikTok categories and Pinterest boards for recipes before giving up. If you want to stay keto and maintain your weight loss, it’s entirely up to you. Remember that. Nobody else is going to put that weight back on you in your sleep.
As a result of doing keto for a long time, my body tolerates a little more net carbs than it did when I started. In weight loss mode, I was strictly 20g net carbs or less every day, but now I edge closer to 35-50 net carbs per day, and I’m doing just fine! I still feel ketosis in my piqued energy level and low level of inflammation. Hooray!
A New Project for the RKF Blog
So, all of this being said, I’ve been thinking about doing something big. I’ve already created an eBook for beginning the keto diet, but I’ve also noticed a huge lack of information out there for people who want to maintain their weight loss and continue this way-of-eating.
I’m thinking of writing another eBook specifically for people who are looking to maintain, where I would lay out exactly what it takes to maintain, how to transition from weight loss mode to keto maintenance mode, and what to do if you gain the weight back. As you know, I’ve been successful with maintaining my weight loss for over a year, and I want to share every single step of the process with you guys.
Can you guys let me know in the comments if this is something that you would be interested in? If so, I’ll begin writing right away. Oh, more good news – it will be free. Let me know what you think!
Until next time,