Whole30 vs Keto? For losing 10lbs by end of September?

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A caloric deficit of 500 calories a day. How you do it is secondary.

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How does it impact kidneys?

Intuitive and mindful eating over both.

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I make more mindful decisions whenever I eat, whether it’s going out or staying in. I eat more veggies than protein per meal, and end the meal with fruit as much as I can.

I’m aware of how much I’m putting into my body — I know how much will make me full, so I know how much I should eat to avoid excess.

I eat generally less processed foods, but that doesn’t deter me from enjoying them every now and again. I often eat a processed snack at least once a day as a treat. I’m notorious for loving chocolate, so I eat a piece here and there too.

I also try to stick with what I know works best for my body, which is more of a Mediterranean or Asian diet. That doesn’t deter me from enjoying other cuisines, but Medi/Asian takes up most of what I eat.

I eat three meals a day and drink mostly water (flavored or not), at least 64oz a day. I don’t stress myself with counting calories and I’m more in tune with what my body wants and needs. It’s helped me lose water weight within days, and at least a pound or two a week.

One thing to keep in mind is that because in the USA we’re spoiled with so many cuisine options, it can confuse our bodies, which could lead to issues with weight loss.

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Neither. Adopt a lifestyle change that is sustainable and creates a calorie deficit.

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Not only a calorie deficit but also focus on WHAT you are eating. Eat more protein and veggies (some people are shocked to learn that a lot of veggies are carbs) and minimize crap. Working out can help a little bit too.

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People really overcomplicate fitness — the only people who need to count macros and calories are bodybuilders. The rest of us should just be doing pull-ups, swimming, yoga, and hiking every other day and we’d all be super lean, even if you ate like trash.

If you eat healthily on top of it, you’ll not only look good but feel good too. 🤷

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Yeah I know this is cheap advice coming from outside, but seriously: don’t worry about the scale OP; worry about how you feel and look to yourself.

I’ve anecdotally noticed women tend to be able to build mass generally — fat and muscle — in legs much easier than men; this kind of imbalanced effect is exactly the sort of result so many people see when they try targeted, instead of full body workouts.

Honestly: about your knees — sounds like you may have an undiagnosed injury.

I would consult a couple physicians/surgeons/physical therapists and see if they can’t pinpoint what’s causing all that discomfort for you.

Won’t do you any good to maim yourself and wreck your mobility trying to lose a few pounds.

That said, instead of burpees/climbers/jacob’s ladders… if a stairstepper hurts just as easily/as much, could be shin splints or the cartilage in your knees wearing thin.

Your best alternative in that case (until your injury heals) will actually be treading water. Ideally with a little 5-15 lb weight to hold while you do it. That’ll smoke you real fast though if you’re not used to it so definitely don’t swim alone.

I’m confident that you’ll do great if you manage to do even half those counts to begin with though and keep progressing up to those full counts over a few months.

Key takeaway: The activity itself and the fact that it’s leaving you completely spent is what’s important — not any arbitrary number of how many reps you pulled.

Second key takeaway: see a doctor ASAP about those knees. I wouldn’t let you work out with that description if you were in my care, tbh.

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Walk (with at least some incline) for 30-40 min a day and don’t snack.

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different diets for different purposes. W30 is marketed as more of an elimination diet / lifestyle change than a weight loss tool. Meant to reduce inflammation and work on your relationship. Keto is a good crash diet that the weight will come back once your off

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Intermittent fasting / one meal a day and 5k-10k steps a day has worked well for me. Then I relapse and repeat

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