I quit the keto diet – the rules I still follow for weight loss

• I lost 120 pounds after the keto diet and learned some important lessons along the way.
• For my current weight loss journey, I always go for whole foods whenever possible.
• It is crucial that you do not compare your progress to that of other people on similar courses.
• Visit the Insider home page for more stories.

About two years ago I lost over 120 pounds following the

ketogenic diet
, implementing intermittent fasting and going to the gym about six days a week. But I struggled with the restrictive nature of the lifestyle, which exacerbated the issues I had with food.

Since then, I have gained around 60 pounds and have embarked on a new

weightloss
trip, hopefully in a more sustainable way.

But as I try to lose weight again, I take some notes on the keto diet.

Here are some rules I followed as I incorporated into my current weight loss journey:

I always keep track of my calories to make sure I’m in deficit

It seemed like the weight fell off me effortlessly while I was on keto, but I don’t think it would have been if I hadn’t been keeping track of my calorie intake.

No matter what diet you eat, you usually need to burn more calories over the long term than you eat to lose weight.

Although I exercise to increase the deficit, I still log everything I eat and drink in MyFitnessPal to make sure that I am not exceeding my set amount of calories and meeting my macronutrient goals. I focus on getting enough protein and then work the fats and carbohydrates around that.

But macro tracking can be overwhelming, especially for those at risk of developing messy eating habits.

I can prioritize whole foods while taking advantage of carbs

Hannari_eli / Shuttershock

A typical

keto diet
is made up of 75% fat, 20% protein, and no more than 5% carbohydrate, so foods high in carbohydrates are generally prohibited.

Even though I’m no longer that way of eating, I still prioritize and go for whole foods, like vegetables, fruits, and other unprocessed, unrefined options.

But now I have a wider choice – I can regularly enjoy sweet potatoes, brown rice, and high-carb veggies like carrots, peas, and squash.

Staying hydrated is an important part of any diet

The number of calories you eat and the nutrition of the foods you eat are certainly important factors, but just as important is staying hydrated.

I aim to drink at least 3 liters of water per day.

While drinking water does not by itself make you lose weight, it has been shown to help people consume fewer calories, as some may mistake thirst for hunger.

Don’t compare your trip to someone else’s

Jennifer Still for Insider

Your results will always be different from the next person’s, and that’s okay.

Although I lost weight pretty quickly on keto, there were still some people I saw on Instagram losing it faster, who I thought looked better than me and whose I really admired. progress.

So I had to stay focused on my own goals. It took me a while to really internalize this lesson, but it’s a piece of advice that I still carry with me today.

I learned to trust the process and be patient

Ultimately, weight loss is not linear. I didn’t gain weight overnight – rather in two years – so it’s not going to go away immediately either.

Just because the scale can go up a week doesn’t mean all progress has been lost or the lifestyle isn’t working.

It took me a long time to learn patience. While I sometimes wish I could speed up the process and hit my lowest weight again, I always try to remind myself that consistency is key and that I will achieve my goals if I stick to them.