Lost weight but feel like I look worse — keto body recomposition?

Very common and very temporary. A few things could be happening:

1. Loose skin lag: Your skin doesn't shrink as fast as the fat underneath it. When fat cells empty, skin temporarily hangs loose — which can look worse than when it was full. Give your skin 6-12 months after reaching goal weight to tighten. It usually does, especially if you're under 40.

2. Muscle definition lag: When you lose weight from mostly diet without resistance training, some muscle is lost alongside fat. You end up smaller but "flatter." Adding resistance training while losing changes this — builds or maintains muscle so as fat drops, shape appears underneath.

3. The "deflated" phase: Many people go through a period mid-weight-loss where they don't look their best. Fat is leaving uneven areas, skin is adjusting. This phase passes as you approach goal weight and your body catches up to the change.

At month 6 of my weight loss I looked in the mirror and was unimpressed despite having lost 40 lbs. By month 9 when I'd added resistance training for 3 months, the visual result was totally different. The shape change from building muscle was more visually impactful than continuing to lose weight without it.

Take photos every month not every day. Photos from month 1 vs month 4 are usually dramatically different even when you can't see the change day-to-day in the mirror. We adapt to our own appearance gradually and stop seeing the changes. The monthly comparison photo reveals the truth.

Collagen supplementation specifically for the skin elasticity concern — 2 scoops daily in coffee consistently for 3-6 months. There's reasonable evidence it improves skin elasticity and helps it snap back faster during weight loss. Worth adding if loose skin is your concern.