Never have been a fan of diets. Have seen numerous people on these that lost a lot, but eventually gained it and more back.
The issue is calories in, calories burned, period.
Eat sensibly, and exercise.
I'm not a fan of diets too. I'm not sure I would call eating keto really going on a diet. It is more of a life style and change in the way you eat.
Even if you are eating"keto" it is still all about calories in, calories burned and staying in a calorie deficit to loose weight.
I don't measure anything or count calories. For the first little bit of time going completely keto I did try to judge my carb intake with a goal of keeping my carb intake in the 20 to 30 grams of carbs per daybed was happy hitting less than 50 grams per day. Really by dropping the starchy stuff out of my diet made hitting those numbers very easy. One can eat a lot of leafy above ground veggies and berries with out getting very many carbs.
Cutting out starchy carbs like bread, pasta, potatoes, carrots and things loaded with sugar from your diet naturally drops a lot of calories out of your daily intake. An example is my breakfast. For years breakfast for me was a couple of eggs, two slices of toast with jelly, couple of slices of ham or bacon and maybe hash browns. Now I still have a couple of eggs, half a slice avocado, some salsa and maybe a slice of bacon or smoked salmon. Just cutting out the toast and hash browns in several hundred calories.
Lunch has always been a sandwich and maybe some chips or burger and fries. Now it is a protein cold ham, chicken , beef, etc. and a stick of celery with almond butter and a couple of strawberries for desert. Just dropping the two slices of bread not having sandwich drops another 200 plus calories from my daily intake.
Dinner use to be a salad, veggies, starch like potato or rice, maybe some bread or roll and a protein. I've dropped the bread and starch which drops another 300 or 400 calories out my daily intake. I still eat the green salad with dressing. Veggies are cooked in avocado oil and they get butter. I use to eat lots of red meat and I still do but fatty fish like salmon show up on my plate more often these days.
Beer was a regular beverage at dinner. That's gone, replaced with water and maybe a nice red wine on the weekend.
I figure just dropping the carbs out saves me almost 750 calories a day. 3000 calories equals a pound.
I eased into dropping carbs over about a six month period. I didn't just go cold turkey. I also slowly changed the types of fats used incoming and what showed up on my plate. I don't miss the carbs. I never had the "keto flu".
Really I just haven't felt like I'm on a diet. I'm just making better choices in what I'm sticking in my former pie hole.
Speaking of pie; I love my wife apple pie. With some work she has worked out a lower carb recipe that we've tested on non-veto eating family members. They couldn't tell it wasn't her sugar filled old recipe. So, life is good. I don't see myself ever going back to a higher carbs, low fat way of eating.
Dinner tomorrow will be braised antelope shoulder in a white wine garlic sauce and a smoky mac n cheese with spaghetti squash subbing for the mac.
Life is good.
My ramble for the day, forgive typos and missed words.
