I'm 54 and have gout (so no keto diets). I've lost 21 pounds since Jan, 2018. When I was young, I was able to lose weight by exercising, but I was running more than 30 miles/week to do it. That is no longer possible. I read a couple of articles in Jan stating that exercise is fantastic, but won't help you lose much weight, and that finally made sense to me. So I have very accurately tracked my weight and my calorie intake (I measure and weigh everything) for the last 4 months with a target of 1.6 to 2K calories/day, 10-15% fat and about 100 gm/day protein. I exercise moderately every day to keep my metabolic rate up. At first, I ate less of what I usually ate, and that was really hard. I had headaches, dizziness, I got cold and felt sluggish. I eventually changed my diet and eat mostly vegetables, then fruit and lean protein (egg whites, baked skinless chicken breast, lean fish, beans, non-fat yogurt and cottage cheese), tea, black coffee and water. I can eat as much as I want of all that. I eventually stopped eating things with flour (bread, pasta, chips), rice, avocados, red meat, cheese, salad (because of the dressing), sugary foods (watch out for low fat yogurt cups) except for very occasional treat meals to be social. I think the result is my insulin levels don't rise and fall as much. I feel great, look good (except my clothes don't fit :)), probably better than in my 20's. I can't imagine going back to my old habits. It was relatively easy for me - I live alone, it would be harder with others in the house who are not following the same diet. But worth it. Good luck!
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