Calorie deficit low carb need help plz

[oopsididitagainx]

Hi everyone

Im currently very very overweight. The biggest Ive ever been. Last few years two pregnancies and I'm the heaviest I've been.

In past keto has worked really well for me. Ive lost shit loads of weight on it and then piled it all back on. Clearly because I wasn't so good at the maintenance bit. Keto works and I've seen it but I think I can't do it any longer. I crave carbs now and then binge.

I love healthy eating, but I am not eating healthy right now in my life. I am wanting to change that and am willing to cook prepare and precook. I would much rather eat broccoli over chips. But atm it's the other way around for convenience.

Ive calculated my tdee and it's 2781 calories for maintenance. So do I need to be 500 lower? Should I go about 700 lower for quicker results? Do I need to measure my macros too? I'm wanting to follow a fairly low Carb but not keto or too low. I will incorporate good carbs and rid the fast food etc. But just how many carbs? How much protein and fat?

What do you do and what works for you Please help.

Thanks for advance

Also listed in calorie counting

Have you looked into the Fast800 Keto plan? It's a combination of low calorie and low carb, building up to a Mediterranean-style diet after 8 weeks.

That might work well for you.

If you're prone to binging go for a calorie deficit of 500 per day. Then you'll lose 1lb a week. Slower is better.

deficit of 500 calories a day is decent.
Tbh, I look at it over a week as not every day is equal (social life, etc.).
so you're aiming for 3500 calorie deficit in a week. Please don't use this as a reason to starve yourself for 2 days so you can have a take away every other day lol.

Myfitnesspal app is a great way to know if you're achieving your goal. Nothing passes my lips without me putting it on my app. But i've got to a stage all my fave foods and daily recipes are on the app.

you can reduce carbs consciously without needing to track them to the extent you do on Keto. You'll be aware.

swap carb rich snacks out. Drink more water. Start there.

Keto is always an option should you need it if you're not getting results you need.

I've been 100% keto for 6 weeks, and now starting to ease at weekends but be strict on weekdays. Soon I'll just be doing what they call Carb Cycling.