The issue with Keto is a lot (most) people do not do it correctly.
This is a decent article about the pro / con, written in lament terms. It doesn't demonize the diet; it discusses the medical merits of it, why it's helpful and where some short falls are.
https://www.healthline.com/health-news/keto-diet-is-gaining-popularity-but-is-it-safe-121914#7However, this said, people need to stop focusing on the scale. Do research and learn for yourselves - the most effective way to burn fat is strength training.
1: Find your body type. Every nutritional guide doesn't fit the next. Keto / caveman diet / Weight Watchers / _____insert here.
*Are you an ectomorph, endomorph, mesomporh?
*Have you had your Lipid profile done lately?
*How does *your body* process food? This could vary on many things. How do you sleep at night? Do you ever experience stomach discomfort? How often do you urinate at night? What is your family history of DMII and heart disease?
Carbs are not the enemy. You may have a body type which needs more than another. Maybe you do need more protein. Perhaps you're just not as active as you should be.
But I promise 100% of all of you this:
Understanding your body type, eating the right foods at the right time and working out 4-5 days a week (strength based workouts) you will start to immediately feel better.
For me - my meals are very simple. I shop and meal prep on Sundays, everything is done for the week. I literally eat the same thing all week and treat food as fuel:
Breakfast:
1 scoop protein powder w/water on the way to work
.5 grapenuts (dry)
two hard boils eggs
Three pieces of turkey bacon
.5 blueberries
Snack: (about 2 hours later):
.5 strawberries
2oz chicken breast
Lunch:
10 oz ground turkey
.5 brown rice
.5 baby carrotts
2 cups baby kale
Snack (2 hours):
2 scoops protein w/water
Snack (2 hours):
2oz chicken breast
8-10 baby carrots
Dinner:
16oz chicken breast
2 cups baby kale
1 cup baby carrots
Snack before bed:
8-10 nuts or a cup of fruit
I lift four days a week; 3 days a week includes HIIT training (in addition to); yoga 3 days a week and I'm in the BJJ studio twice a week.
I generally have a cheat meal every other week.
My point - don't try anything cookie cutter. You're *all* too smart for that. Do research and find what works for *your body.* But what WILL work is making yourself stronger.