I’m providing this to people that may be struggling with the Keto lifestyle and finding the results that they are looking for, but let me provide some backstory and information first.
Journey Started on August 1st, 2020
31 / Male / Height 6’2″ / SW460 / CW392
August 1st https://i.imgur.com/axF95H5.jpg
September 1st https://i.imgur.com/x70gIUx.jpg
Yes you’ve read that correct. I’ve safely lost a total of 68 lbs in the nearly two months since I’ve started back on Keto again. I’m sure that a large amount of that weight loss is directly correlated to the large amount of inflammation and water weight that was stored in my body, but I have done my keto journey completely different this time. The results have been astounding! Please consult your doctor if you are looking to try any of the methods I’ve used for success.
I tried keto four or five times in the past, I always had some decent results, but it always never worked out for me in the long term. I would always cave in to carb cravings or get sick of the food selection. I feel like I finally found the best method for me to put all of the puzzle pieces together and be successful. Here are the steps I’ve taken to completely change my life.
-Efficient Keto- Inefficient Keto is your arch nemesis! If you are maintaining weight, then it’s probably fine, but changing your lifestyle of eating is key for success.
Q: What do you mean Inefficient Keto?
A: Anything processed or containing multiple ingredients. Items not located on the outside walls of your local grocery store.
Avoid everything but single ingredient foods! If you can teach yourself to eat like this it makes a huge difference! You need to get out of the mindset that eating “Keto Friendly” desserts, treats, breads, shakes, freezer meals, etc are sustainable. If you keep eating foods that remind you of the carb filled foods you use to indulge on it will hold you back. I needed to accept that my new lifestyle of eating was exactly that, a change to a different lifestyle. I currently restrict myself to 20-30 total carbs, not net carbs, in a day. Restricting myself to fresh foods has eliminated sugar and artificial sweeteners from my diet. My carb cravings I once had are nearly gone (However, that Skippy natural peanut butter always tries to get me every time I go in the pantry!). Now that I am completely fat adapted I crave that grass fed ribeye sitting in my refrigerator more than anything!
-Setting A Schedule- I’m waking up between 4:30 AM – 5:00 AM and going to bed for 9:30 PM. While eating so clean and fasting, which we’ll touch on in a bit, I have more than enough energy to wake up early and be super productive before work. Adhering to this has tuned my circadian rhythm to match my life perfectly. Forcing yourself to get up and perform a task is so beneficial to your mental health in this journey. My productivity is through the roof!
-Intermittent Fasting- This is definitely one of my pillars of success. Currently doing OMAD (One Meal A Day) Keto. I am so much better at functioning throughout the day by utilizing fasting! I never worry about delegating time to make breakfast and lunch anymore and it’s amazing. The mental clarity when fasting is a life saver in my stressful job environment (Retail District Manager). Just make sure to get all your calories in within your eating window! Whether it’s OMAD, 16/8 or 20/4 just stick to it and see if it works for you. Waiting until you become fat adapted might be a good idea if you’re having trouble sticking to a fast!
-Exercise- This might be controversial, but I am exercising 6-7 days a week. Monday through Friday I alternate between upper body and lower body strength training. Every morning, after strength training, I go on a long trail walk with my dog between 2-5 miles. Saturday and Sunday I do zero strength training to allow my body time to recover completely. I am very motivated to be healthy and not just lose weight, so my exercise might seem extreme to you, but the relief from stress and anxiety has been worth it to me!
-Accept yourself, Love yourself- This is the most important part of it. You have to be mentally ready to go through this major change! If you don’t start here, then you will likely not have the determination to go through with this tough, but rewarding, journey. Accepting and loving who you are puts you in the right mental state to do anything your heart desires. I want to grow old with my wife and not worry about dying early due to Diabetes or other obesity related illnesses. I accepted that at 460lbs I was only a few years away from major health conditions ruining my life. You can love yourself, but still change to be healthy and happy!
I’ll keep everyone updated on my journey. My goal is to be down to 230lbs, but very athletic and built! If you have any questions, then feel free to AMA. I hope this helps out anyone struggling to lose weight, or inspires someone trying to just improve their overall health on the keto lifestyle. Thanks for listening!