As many of you know, or if you don't, I have struggled with my weight my entire life. I have been a guest on the JackedCast Podcast a few times and have told my story so make sure you check those episodes out here and here. I am not going to rehash everything from the podcast, I will just start with the last month.
My journey started towards the end of October. I weighed in around 215lbs mid-October. I was comfortable with the number; however I wasn't satisfied with my look or the feel of my clothing. Everything felt a little snug. I had been looking into the Keto Diet as a few people I follow on Twitter have had great success with it. You probably want to know what the Keto Diet is. Without getting into all the nitty-gritty, the Keto Diet is a low carb (5%), moderate protein (20%) and high fat (75%) diet. For more in-depth information, Google is a great resource and so is this website, www.ruled.me. So I did some research, got a meal planner that calculated my macros for my target weight, at the time 200lbs. All of the food recommended were things I liked; bacon, steak, avocado and so on.
The first day was the most difficult. I went from grazing and snacking all day and eating what I wanted without thought to a very clean diet. Breakfast mostly consisted of sausage, bacon, eggs, and cheese. Lunches were varied, chicken, steak, ground beef with veggies, cheese, sour cream, and olive oil. Dinners were similar to lunch. I was really enjoying the first few days of food alone. October 22 was my first day, and I weighed in at 213 lbs with a BMI of 29.8. A week later on October 28th, I weighed in at 205lbs with a BMI of 27.9. Now, before you say "Holy Sh*t" a lot of that weight loss is water weight.
I was thrilled with the progress, and I thought to myself, damn I'm only 5lbs away from my goal, this diet is amazing. I continued on with the meal plan. Halloween was a little difficult because of all the chocolate that was around (a habit not craving). Aside from that, I was okay. I noticed a few things happening. First off was people seeing a change in my appearance. I saw my clothes were looser, which is the best way to tell how your diet is going. I also noticed I wasn't hungry, ever, or craving anything. I was really shocked and happy about that.
Week 2 came with no changes in my diet or activity. I lost 2lbs that week weighing in at 203 with a BMI of 27.6. The weight loss wasn't the greatest, but I wasn't expecting to maintain 5 additional pound loss per week, that's not realistic at all. I didn't change the foods I was eating, and I even slipped up with my calorie and carb budget a few times. I'm human, it happens. Best thing is to is not beat yourself up over it and get on the right course the next day.
Week 3 I had a breakthrough. I weighed in at 198lbs. I hit my original goal of 200lbs in 3 weeks. I decided I wanted to keep going and set a new goal of 185lbs. My BMI was down to 26.8, I was feeling good, not hungry, slept well. Everything was great. Then I hit a roadblock. I wasn't losing weight, in fact, I kept jumping from 196 to 199. Nothing had changed in my eating habit. I spoke to a few people I knew were on keto about their roadblocks. The best advice I got was not to begin fasting for a more extended period. I also started adding MTC Oil into my diet, mostly in my morning coffee.
Going to jump to week 4.5. The day of Thanksgiving. 193lbs and a BMI of 26.2, eight pounds away from my goal. The fasting tip I got is really paying off. The best part is I never feel hungry. I'm still eating bacon, cheese, steak, anything I want except carbs. Thanksgiving is my first "cheat day." I will be resuming Keto on Friday and will be avoiding the scale until Monday morning.
There are a few things in addition to the actual food that I do. I use this app, Carb Manager: Keto Diet App by Wombat Apps LLC, to track everything. If it has a barcode, I scan it. The app is free, but you can pay for the premium features. They allow you to track additional things. You also gain access to recipes and a meal planner. It's about $40/year. I also weigh everything I eat. That's the best way to see how much you are consuming. Keto is more than just minimal/no carbs. It's about a state your body enters. You can track it 2 ways, using urine test strips or a blood test. I do both. The strips can be found at your local drug store. The blood test kits can be ordered online. I got mine from Keto Mojo for $50.00.
Before you start any diet, consult your doctor and do your research. There are a lot of pros to this diet. Everyone responds differently to diets so my results may not be the same for you. I cannot stress enough that you do research before you begin this diet. Once I hit my goal weight, I will adjust my macros to maintain 185lbs. I am sure I can do it. That means you can do it also. You just have to stay focused and dedicated. Remember its ok to make mistakes. You also have to learn from them just as I did. If you are currently sticking to the Keto Diet, I would love to hear your goals, struggles or any food tips you have. Happy Holiday season!!