this post was submitted on 20 Jul 2025
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I managed losing 20kg within a year without major exercise using a combination that fit me. Baseline calories about 2000kcal/day, so restricted to 1300kcal to give me some room for error. Next was switching to Keto, so I could manage hunger a lot better. Next I wrote everything in my food tracker app, often planning my entire day in there. Put the sauces away, found a good low-carb curry ketchup and used that a lot, was also low calories. I made lots of mistakes, often hidden calories, salad sauces, remoulade alternatives that just weren't, and what hurt the most were sugar alternative products. If you want to lose weight, there is no alternative.
What helped me get through was adding a "cheat day" every sunday, which was not a sugar cheat day, but one with 2000kcal more in keto stuff (only the basics, not any of these replacement thingies) and some protein puddings which was the only exception.