Just2109's Journal, 11 Jan 19

yes keto diet 

Definitely possible! Daily exercise and counting those calories :) 

Preparing lunchboxes/snackboxes ahead of time has been my number one go to! Now I get up a little earlier, enter foods into FatSecret, then measure up / weigh for the day... Enough time to jump back into bed for a first cuppa before properly getting up & getting ready for work 😎 

portioning. I halved all my portions and lost alot. when it started slowing down I slowly started IF and cutting carbs. 

Yes very possible, you can do it. Try banting or keto, with discipline the results will be rewarding 

You can do it - 100%. Calorie control and gyming. I lost over 20kgs in 4 months. Lots of discipline required for it though and hard to sustain. Meal prep and batch cooking is key for success, so you don’t get lazy in the week with cooking and have quick weekday dinner prep! 

Keto is key for more than only weight loss ;-) Good luck! 

Pollylock please share your black bean burger recipe?  

@orosgirl just made a new journal post to share the recipe! 

Please can someone enlighten me on keto? I’m clueless!!  

Apple cider vinegar! Google it, I lost 3kgs in 2 months without literally any exercise and I controlled my calories and ate well (3 is a lot for me since I am small). Add between 1 and 3 tbsp to a full glass of water and drink with a straw (protects your teeth) in the morning and evening. Victoria’s Secret models do it too. 

10kgs in 3 months is very fast. It's doable, but will the eating style you adopt be sustainable for the next few decades? I used keto only as means to an end, and for me, it was only sustainable for about a year. Don't diet, change your lifestyle. God luck. 

Best option is to aim for 0.5g a week lost. That way you will maintain your lost easier. The best diet you can follow is a diet that you can stick to long term. I loose weight very slow but I don't cut out any food group and I eat everything in moderation. This works best for me as I don't have to prepare different meals for me to the family. You need to just find something that works for you. My advise is to first make your portions smaller and then try to go for more lean meat, veg and fruit. I still eat pasta, rice potatoes bread but my portion sizes is mainly all 100g which is little when you see it on your plate. Try to cut out processed foods as far as you can. Realistic transformations take anything from 1 year to 5 years you can asked any one that lost weight and maintained the goal weight and physic that it takes time. So find what works for you, be consistent and patient 

I agree with Yolanda Henning 

There is no "weight-loss rule" in terms of speed. All have been debunked by numerous peer-reviewed journal entries. Your body will lose however it will lose. Stay in a deficit and you will lose weight. 4Kg's a month is entirely doable. Especially considering your first week will be excess water weight due to high levels of sodium and glycogen levels due to excess carb intake (should you consider that the average carb intake is over 300g a day according to American Nutritional findings).  

@Church82, can you please share the studies that you mention? As a medical professional, I'm always curious when I hear that a myth has been busted. 

@ThreeOh8 :https://www.ncbi.nlm.nih.gov/pubmed/28479016; https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21346; https://www.ncbi.nlm.nih.gov/books/NBK153864/ Follow Dr Layne Norton, you will have all the necessary data you need.  

@Church82. I had a look at the studies. The cohort of subjects is just very small. But it did make for an interesting read. I think I'll pass on Layne Norton. He's selling products, which usually leads to some statistical bias. Thanks for the links. Please keep in touch. 

@ThreeOh8, he doesn't bro. He only has his book for contest prep that he sells. The majority of his work is in regards to nutrition due to his doctorate. For once, someone that is actually skilled in the area, has knowledge to pass on and not merely a Doctorate in "sports science" or the like. He is as arrogant as can be, but he has some interesting studies that he uses to debunk Keto and the like. There is an awesome interview with him and Shawn Baker, him and D'Agostino and Joe Rogan that you may like. Nothing is sold :)