Im 6ft 42yo M, currently 220ish. my peak weight was about 330 in 2019 and Ive had multiple ups and downs in the loss process, although GW is somewhere in the 180-190 region. Ive also lost 100 lbs, 70lbs x 2, 50lbs x 2 before the 2019 peak and my tested RMR is about 500 cal per day lower than "calculated value" so I regain weight easily.

This is my third time committing to long term keto, and so far Im down around 30lbs in a little over 3 months, which Im very happy with. I had previously gotten down to about 205 using a combination of keto, exercise, CICO and fasting, and I think Ive had 2 x 40-50lb regains, 1 x 30lb regains and 1 x 20lb regain in this process. I had bumped back up close to 250 when I restarted keto a few months back.

The good:

Im almost never hungry despite only eating around 1500-1750 cal per day and losing on average close to 2 pounds a week on average so far

I have had far fewer sugar cravings since the first 3 weeks, which I definitely attribute to almost completely cutting out fake sugars (I have realized reliance on fake sugars is likely what led to keto being unsustainable for me other times), and also drinking very minimally and mostly avoiding processed foods helps.

I was able to take a couple short holidays, drop off keto and hop right back on with no difficulty

Im successfully wearing the slimmest pants I was wearing before during my weight loss again

Have been able to maintain all my lifts during this time despite the weight loss, and body weight exercises like dips, pushups, pull-ups reps are up significantly

I have a pretty busy life with work, masters classes, parenting and still doing social things, and if anything I have more energy now despite taking in less energy

The bad:

was hoping I would feel a benefit for ADHD and that has not happened, but my ADHD isnt too bad

I feel like my sleep quality has gotten worse, and Im waking up more. It's not awful but Im spending an extra 30-60 min in bed a day to compensate.

Definitely when Ive done HIIT sessions I do have less burst energy overall which is expected.

Foods / macros:

I try to get at least 100g protein, target 140ish , usually probably 110-125, carbs under 30 rest in fat.

I do eat a lot of the same foods so I don't have to think about it, which many would find boring .

My breakfast most mornings is a smoothie with unflavored casein / whey (flavored protein powders have tons of fake sugar BTW) cut with cocoa, Ceylon cinnamon and inulin, 8oz water, golden milk inspired spices that I blend (turmeric, ginger, cayenne, five-spice), greens powder, creatine, frozen Nespresso (about 1/2 shot), 1/4 cup frozen blueberries, frozen cream 100 cal and maybe a little extra cream depending on hunger, and around 5 drops of monk fruit extract.

My work lunch many days is frozen sliced grilled chicken about 40g protein worth, and about 6oz frozen chopped spinach, microwaved then I add about a TBLsp EVOO and some keto friendly sauce like avocado salsa, buffalo sauce, chimichuri, etc.

cheese or meat sticks available for snack, usually close to 100 cal

Beyond that, most of my meals follow the protein veg sauce. I like using the egg white cartons and I'll usually mix about 5 eggs worth of whites with 2 whole eggs in a shakshuka. Riced cauliflower, broccoli florets and asparagus are also common veg for me.

Right now Im planning to do keto indefinitely. Could see experimenting with carb cycling at night if sleep gets worse