All dairy except milk is very keto...did not realize how much sugar is in milk until I started!

yea 10-12g

I think I've got to eat some more seeds and nuts for macro

lactose is a sugar

that would be for fat. are you not eating enough fat?

heres a simple way. download myfitnesspal on your phone and set it up.

I heard some are good for digestion and all that

that works for most ppl

yeah I've got the site bookmarked but I always came in under with daily calories 😄

then you need to eat more lol

that's the real fucked up thing I have calory deficits and put on weight

but as long as youre in a ~500 calorie a deficit, you should lose 1lb a week

if I binge on pizza and nachos for a week or 2 I lose weight

make sure youre recording everythiing and properly

if youre gaining weight, youre not in a deficit

so either your daily limit is too high, or youre not recording everything

Or you could just do keto and it just falls off...lol. Okay, I'm done

laws of thermodynamics cant be broken

energy has to come from somewhere

I have a weird metabolism though my body is often in starvation mode

I'm "that guy," need to tone it down. I'm like a vegan without all of the moral grand-standing

you cannot create energy

lol @Beebs Magoo

if you are truely in a deficit then weight will drop

if only it was easy as when I was 19

Eat multiple small meals a day.

Exercise.

Drink a gallon of water a day.

Sleep well.

It's quite simple.

none of that matters if hes not in a deficit

sleep well....hmmmm

Yikes, give your digestive system a break with the small meals

but yes, all those help in general

A deficit is important but you do so even while eating garbage.

Have you tried intermittent fasting or fasting in general? That shit is legit

@[DGI]tech but hes saying he gains weight in a deficit

Not a fan of fasting unless it's due to morning cardio.

I think for me it'll come down to find a routine and trying to keep it, never been my strong suit

It's within a window, gives your body a break

yup you need to be consistent @Lord Zedd