KETO: Weight Loss vs. Maintenance! (Tips and Tricks! Before and After)

KETO: Weight Loss vs. Maintenance! (Tips and Tricks! Before and After)


hey folks today let’s talk about maintenance mode [Music] so if you’ve seen my other videos you might know that I used to weigh a lot I started Kido over four years ago back in February of 2015 and I’ve been in maintenance mode for over two years now and I feel like I finally figured it out so just a disclaimer I always say in my videos that there is no one right way to approach the ketogenic lifestyle that’s what I love about it you can adapt it you can’t really copyright it and it’s just it works for so many people because it is so adaptable so this is just my version of how I do maintenance mode and you can take this video as a tip you can take tips from it or you can just see it as a view into somebody else’s approach so I’m not gonna say that my way is the best way for everybody because I know that we’re all different and we all have different needs and wants and desires and habits and lifestyles so four years ago I started keto and I was so excited about it um I heard about it through YouTube and then I researched it for a little while and then I just started and it was the only diet that ever actually helped me lose weight consistently and that’s what made me keep using keto to keep losing weight so today I really just wanted to go through how I started weight loss and what weight loss is like and now compare it with what I’ve been doing for maintenance from losing weight to being in maintenance mode I’ve eaten keto for four years now and so these are just some insights that you might find helpful let’s talk about the actual akita genic food that I ate so when I was starting out on keto I did all the fun stuff because I got really excited about being able to eat pork rind nachos and drink bulletproof coffee and have these big huge sausage egg and bacon breakfast every day so that’s what I started out on was all the fun stuff you know we advertised keto really well but now in maintenance mode I’m finding that if I want to get over my own food addiction I am a but I need to rein it in and not be so crazy for myself I find that I really want a well-rounded diet so I have added in much more vegetables I have added in those leaner meats like chicken breasts and turkey and fish or even just leaner cuts of beef like when I get burgers you should all stick to the 93 percent beef and so that has worked for me sometimes I get the 80 percent it just depends but I’ve definitely moved on from like the more junky you know food to the more fulfilling all our natural well-rounded diet now when I first started out on keto I did absolutely no traces of sugar or starches in my food I was at the grocery store reading the food labels and peseta had corn syrup or corn or flour or whatever in it I did not get it and that was more towards the very beginning of my day because I was just so excited to start and like be really strict about it but now I’m finding in maintenance mode especially if there’s a dressing that comes in a jar and it’s got some sugar or if it’s a sausage and it has some sugar or wheat in it I’ll eat it it’s not a big deal as long as the carb count is low enough for me to fit it into my day I don’t consider foods that have trace amounts of sugar or just like slight flavoring really non ketogenic for me again this is just my approach so now I am one of those people who says if it fits your macros but I’ll talk about my no-go foods too so in a way I’m kind of strict in a way I’m kind of lenient I’m kind of somewhere in the middle when I started my ketogenic journey I did not go over 29 grams of carbs per day I would literally like break off a chunk of dark chocolate a square of dark chocolate and break it into quarters so that I did not go over by like point to you carbs now with all the vegetables I trying to incorporate and everything into my diet I do go from maybe 20 to 25 or on the weekend or something maybe even up to 35 it just depends I am much more lenient and I do try and get those vegetables in my diet so I’m not too worried about vegetable carbs I mean it’s more fulfilling for me I’m getting those nutrients and by the way a lot of people ask yes I do take a multivitamin just the generic women multivitamin but I mean I’m not gonna get bad off of vegetables and so I do allow myself to have a little bit more cards throughout the day but if it helps me to be really strict guys they do that and just stick to 29 grams of carbs all throughout my weight loss as I was losing weight steadily I did not realize that you could subtract sugar alcohols so I never got sugar-free candies or pastries or anything like that and I think that that really helped me to kind of just eliminate so many tempting foods for my diet and it just kind of like really made the ketogenic lifestyle and easy-to-follow process because I would look at that carb count and I would only subtract out the fiber I got the sugar alcohol and I said well you know one serving is still 15 grams of carb how are people eating this on keto so for me because I saw that and I didn’t realize you could do that just subtract all the sugar alcohol out I think it really helped me follow along more strictly now of course I do subtract sugar alcohol I love my quest bars I got lots of sugar alcohols and on occasion some halo top if you saw my binging video you know that sometimes I end up with some halo cup and so I think allowing those sugar alcohols especially a maintenance mode kind of just helps you feel like you’re living a little bit I know some people say you should just totally get over your sugar addiction and your sweet addiction and I agree I’ve done that with potatoes and bread I don’t care about that stuff but for me I just I need something and that’s just how I approach it all throughout my weight loss I was so strict with logging all my food every single day I still log all the time for the past two years in maintenance mode I log almost every day but I’m not as strict about it for example am I have a snack home off some olives I know that the olives might be around 30 calories whatever but I don’t have to sit there and take the time to be sure about everything I still do along most of my meals but I’m just not as strict about it and especially now in the weekends you know it’s date night I’m going with friends or whatever and I might go out to eat more and it’s just harder to log when you’re going out to eat and so for me I may not log Akito meal when I go out to eat or just on the weekends because I kind of let loose and go more lazy keto if you see my other videos you also know that I like to meal prep and eat the same thing a week so again about the logging if maybe I had a little bit more broccoli and a little less carrots this time I don’t really switch it up I’ll just log the exact same stuff that I had yesterday just in a Caesar and I know I’m still pretty much on track during weight loss I had so much motivation and I still have to keep that up now and maintenance but it’s a little bit different so my motivation during weight loss was seeing that weight go down on the scale saying my clothes get too big and seeing the changes in the mirror and down on its own was the best motivation it was easy motivation although now I’m fighting with maintenance mode I really have to motivate myself I have to find those small goals you know week by week month by month that keep me on track so for example Halloween’s coming up and maybe I want to look cute in my outfit so that’s like my next fixation my next goal that I want to keep myself on track with and for me it’s also these videos you know I want to prove to you guys that you can do this and so that’s definitely a big source of motivation for me so thank you guys for keeping me accountable I really do appreciate it you know while steadily losing that weight the motivation was like a waiting game wondering man you know I wonder what I’ll look like in another or once I hit my goal and so now I’m here and my motivation is to stay here I will never ever let myself get back up to where it was or even at an unhealthy weight like this is where I want to be and that is my goal is to stay here during my weight loss I focus really only on two things and that was carbs and calories I’ve made a few hair loss videos in which I talk about how your body freaks out during weight loss but also – during weight loss you may not be getting enough protein and so your body is going to spare your protein in your muscles and take it from things like your hearing your nails so now after I had that hair loss and a maintenance mode I’m realizing that it’s not just enough to focus on carbohydrates and calories I also really need to focus on eating my protein goal daily so for me because I’m a tall lady my protein goal is around 80 to 100 grams a day and I do hit that most the time it just depends on what I’m eating from that week sometimes they go way over sometimes I’m just below it but usually the mean the median is right there between 80 and 900 grams so yes some maintenance man I focus now on three really important aspects of a ketogenic lifestyle in the beginning of my weight loss with keto I focused more on taste trying to find the tastiest food I could that I would stay motivated to keep on track with my weight loss and now I’m finding that yes I do want food that tastes good and that’s why I love keto but I’m focusing a lot more on how can I get the most volume out of my food so that means I am eating more vegetables I’m eating bigger salads you know if I want something more I’m gonna make another salad and I could see how you know having that full feeling of a full stomach could be an aspect of a food addiction I used to crave that full feeling all the time when I was overweight and ice prove it now but I don’t have that craving all the time and some really maybe once every few weeks he’ll be like me and I just really want something up let me make it bigger salad let me get some more veggies so it’s just gonna depend but instead of focusing so much on really tasty food I’m focusing more now on volume and feeling fulfilled and leaner proteins also help with that too you know if you eat a smaller burger that’s 20 percent fat versus a bigger burger at 7 percent fat you know you get more actual food out of the bigger burger that has less fat and have more protein so for me I also like to get my volume out of my meat as well I know some people say why are you eating lean meats because of my approach and like I said I like that volume and I want to hit my protein goal I’m not afraid of that definitely not I’ll add that in if I want to or if something needs it but I’m not gonna add in fat just have it a lot of fats that we just add in or empty calories so I’d much rather get that protein or nutrients from other sources anyone I was losing weight I was like oh this is a high fat diet you know I can eat all the fat I want and not focus on protein and so now I’m just shifting my views in maintenance mode in the beginning of my ketogenic lifestyle I did eat about two to three meals a day other now in maintenance mode because I am a food addict I’m finding the last nine months or so I have been eating one meal a day pretty much every single day it just helps me as somebody who loves food to not have to think about it and I really don’t unless you know a co-worker says hey I’m having lunch you know I really just kind of work through lunch and I get a lot done and so for me it’s it’s better than like focus on my main meal at dinnertime because I know that it’s gonna be great right I’m gonna be able to eat pretty much whatever I want because all of my carbs and calories are there for that one meal so I know that I’m really going to enjoy it that’s just kind of a mind trick that I have to play with myself and so again it’s just an approach one of the many Roach’s a ketogenic lifestyle now this is more of a personal thing but when I started out on keto I was in grad school and student teaching so I didn’t have a lot of extra money to spend on good food so I ate lots of canned green beans and I ate lots of cheaper like deli meats and so I always say that you can definitely do keto on a budget but now that I’m in maintenance mode and I’ve had my big girl job for a while I definitely do a lot myself to splurge if you watched my binge video I had a whole week of steak and it was great I’m gonna kind of help me get back on track so those are the main differences between weight loss versus maintenance for me on a ketogenic diet let’s talk about some of the things that are similar my no-go foods okay you might have heard me say that I have my lines in the sand when it comes to foods that I eat for me those are your big Carvey foods like potatoes corn pastries just sugar you know everything like that and so for me like breads include things like low carb reps I figure you know if I’m gonna cut out bread then I don’t want to have a little carb rap there just to be a food vessel and so I draw my lines and other places like that to you so like I said earlier when I was starting out I was super strict about trace sugar and I’m not so strict about trace sugars I am still very strict about like cake and bread and pasta and things like that all throughout my weight loss and I get this question a lot I did not work out I changed my diet and I still am not working out I know I should and I told myself as soon as I got engaged that was gonna start so yes that’s gonna happen soon and I’m not just saying that it’s gonna happen and so even though my motivation has changed a little bit between weight loss and maintenance mode I’m still really motivated by how much I love this diet I loved it when I was losing weight and I loved the food and the feeling of being healthy that I love now so in that way the motivation has stayed the same it’s just I love my lifestyle so all in all I’m finding that maintenance mode it really is about balance I had this professor who was German from Germany and he taught German but I had him for a world literature class and he always told us about the story of Icarus you know don’t fly too high don’t fly too low in maintenance mode that’s so true you’re just SuperDuper strict that might lead to a binge and that happened to me it has happen to be a few times but also you don’t want to go full lazy I don’t think especially if you’re a food addict and you just allow that weight to slowly pack back on so you do have to have kind of a balance and for me the balance has been restricting more during the week so yes being more strict with my calories especially and always trying to say it around 20 net grams of carbs and then going more lazy just on the weekends so for example last night we had date night in the muscle and I went to Mexican because I had my favorite thing in the whole world I love me some Mexican food so for an appetizer and I most of it we got a large guacamole a small queso and I was just dipping that guacamole in the case though and who knows how many calories that was I might’ve eaten a thousand calories and guac and cheese before my meal ever came but I can do that on the weekend because I do restrict more throughout the week when I’m on a better schedule and when it’s just easier to focus on healthier food so that’s my approach to maintenance I’ve been wanting to make this video for so long and if you have a question about maintenance leave me a comment down below I’ll try and get to those as much as I can that’s gonna be about it for today I hope you guys enjoyed the video if you did enjoy the video please don’t forget to Like and subscribe that would help me out so much and if you’d like to follow me on social media I’ll link all that down below like I’m thinking guys so much for watching my name is Ali have a good one bye [Music]

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