I was 90 kg, and my weight was more than my normal weight. My weight should be below 70 kg. I decided to lose weight and tried different methods to achieve this. However, my weight was not reaching the desired goal. Then I decided to follow a keto diet for 2 months and limit carbs from my diet plan. Find out what happened, how I did it, my successes, challenges and results of the keto diet for weight loss with a healthy lifestyle.
Table of Contents
Keto Diet
A ketogenic diet is low in carbohydrates with a higher level of fat and moderate protein. This diet is defined as one gram of protein per kilogram of body weight, 10 to 15 grams of carbohydrates per day, and the remaining calories from fat. The keto diet forces your body to use stored fat for fuel instead of relying on glucose from carbohydrates. Burning fat seems to be an ideal way to lose weight.
How it Works
The foods we eat are usually high in carbohydrates. The body generally relies on carbohydrates for energy. Carbohydrates provide glucose as energy to the body. Insulin acts to extract and store glucose for energy as glycogen derived from carbohydrates. Insulin secretion decreases when carbohydrates are reduced in the body. Initially, the glucose stored in the cells in the form of glycogen is available for fuel, but after three to four days of keto diet, it decreases. Stored fat in the body then becomes the most readily available fuel. That means the high-fat and low-carbohydrate intake in this diet turns the body’s metabolism toward burning fat for energy instead of glucose.
How I Did the Keto Diet
When I decided to do the keto diet, I tried to make a perfect keto diet plan with a healthy lifestyle, which I tried to follow properly.
Four things really helped me to get started on the keto diet:
- A Perfect Plan
- A Goal
- Focus on Eating and Lifestyle
- Eating and Burning Calorie Calculation
- Check Daily Success
Before I started, I studied the keto diet and tried to understand the keto plan properly. I followed keto Instagram accounts, watched keto videos on YouTube, read various articles on websites, and spent several weeks making a keto plan. After studying for quite a while, I finally came up with a nice plan.
I was 90 kg when I made the diet plan. My goal was to bring my weight below 70 kg. I made a diet plan with the goal of losing 20 kg. I decided to lose this 20 kg in two months and made a diet plan accordingly.
I have always focused on my meals and lifestyle. The foods I ate in the diet included eggs, fish, meats, nuts, almonds, extra virgin olive oil, apple cider vinegar, green coconut water, green leaves, and vegetables. I also tried to follow a healthy lifestyle, like sleeping early, waking up early, sleeping 8 hours, and walking in the morning for one hour.
I tried to find out how many calories were in the foods I ate. I calculated how many calories I ate per day and how many calories I burned per day. I tried to eat 1500 calories per day and tried to burn 2000 to 2200 calories per day.
I have been keeping a regular follow-up on losing weight. I always track how much weight I’m losing. If the weight loss stopped, I would try to find out the reason and what to do in this case. My weight loss was on average 300 to 350 grams per day.
Keto Diet Meal
The keto diet rules are low in carbs and high in fats. However, there are different versions of the keto diet with different percentages of food intake.
A standard ketogenic diet typically consists of:
- 70-80% fat
- 20-25% protein
- 5-10% carbohydrates
Keto Suitable Foods
The following foods should be consumed while following the ketogenic diet:
- Eggs
- Poultry
- Fatty fish
- Meats
- Butter
- Cheese
- Nuts and seeds, peanut, almond, and cashew butters
- Organic extra virgin coconut oil, extra virgin olive oil
- Avocados, green leaves and vegetables, broccoli, tomatoes, mushrooms, peppers, fresh herbs, salt, Himalayan pink salt, and spices
- Organic apple cider vinegar, lemon juice
Foods Are Not Suitable for Keto Diet
During the keto diet, below foods should be avoided:
- Bread, fast food, crackers, burgers, processed food, cookies, doughnuts, rolls, pasta, noodles, and high-carb food
- Sugar, sweets, desserts, ice cream, cake, candy, pudding, honey, pastry, and coconut sugar
- Soda, soft drinks, juice, cola, diet drinks, sweetened teas, sweetened coffee, beer, alcohol, sugary mixed drinks, and sports drinks
- Wheat, rice, dals, oats, cereals, corn, and tortillas
- Potatoes, beans, sweet potatoes, peas, and pumpkin
- Citrus, apple, grapes, mango, dates, bananas, jackfruit, and pineapple
- Barbecue sauce, tomato sauce, ketchup, sweet curd, honey mustard, sugary salad, and dipping sauces
Keto-Friendly Beverages
Most drinks are high in sugar, which is not diet-friendly. Therefore, not all drinks can be consumed during the keto diet. Below are the beverages that can be consumed during the keto diet:
- Water
- Water with Himalayan pink salt
- Unsweetened coffee
- Unsweetened green tea
- Garlic tea
- Apple cider vinegar
- Green Coconut water
My Challenges on the Keto Diet
Before I started dieting, I used to eat more carbs in my daily food. After starting the diet, I began eating more fat instead of carbs. It was very difficult for me to accept this change. I always felt hungry. No matter how much I ate, I could not fill my stomach. But I kept on dieting with my goal in mind. Gradually, my appetite decreased, and I got used to the diet. Although it became difficult to maintain the diet with various invitations and events, I always tried to maintain the diet to reach my set goals.
My Successes on the Keto Diet
By following the keto diet, I was able to reach my desired goals quickly. My goal was to lose 20 kg within two months, and I managed to lose it within the specified time. Since we eat carbs all the time as a family, it was very hard for me to follow two months of the keto diet. Besides, I had to avoid all kinds of invitations and events while following the keto diet, because all kinds of invitations and events served food rich in carbohydrates, which was against my diet plan. I never deviated from my goal in any situation, which is why I was able to succeed.
My Experience on the Keto Diet
Week 1: The Transition
The first week was the most challenging. Transitioning from a diet rich in carbohydrates to one that severely restricts them was not easy. I experienced what is commonly known as the “keto flu,” which includes symptoms like headaches, fatigue, irritability, and nausea. These symptoms are a result of the body adjusting to a new fuel source.
Week 2: Entering Ketosis
By the second week, I started to feel better. The keto flu symptoms subsided, and I began to notice increased energy levels and mental clarity. Using ketone test strips, I confirmed that I had entered ketosis. I also started to see a slight reduction in weight.
Weeks 3-4: Adaptation
During the third and fourth weeks, my body adapted more to the diet. Cravings for carbs diminished, and meal planning became more manageable. My weight continued to decrease steadily, and I felt more energetic throughout the day. One noticeable change was the improvement in my sleep quality.
Weeks 5-6: Plateau and Adjustments
Around the fifth week, my weight loss plateaued. I made some adjustments to my diet, such as increasing my fat intake and slightly reducing protein. These changes helped to break the plateau, and I resumed losing weight. My workouts also improved as I felt more energetic and could sustain longer exercise sessions.
Weeks 7-8: Stabilization
By the seventh and eighth weeks, the keto diet felt like a normal part of my lifestyle. My energy levels were stable, and my mental focus remained sharp. I also noticed an improvement in my skin health and a reduction in bloating.
Benefits of the Ketogenic Diet
Weight Loss
One of the most significant benefits of the keto diet is its effectiveness in promoting weight loss. By reducing carbohydrate intake and entering ketosis, the body burns fat for fuel, leading to a reduction in body fat.
Increased Energy Levels
Many people report increased energy levels and reduced fatigue on the keto diet. This is likely due to the steady supply of energy from fats and ketones, which prevents the blood sugar spikes and crashes associated with high-carb diets.
Improved Mental Clarity
The brain can efficiently use ketones for energy, which can enhance cognitive function and mental clarity. I personally experienced improved focus and concentration during my keto journey.
Reduced Appetite and Cravings
The high-fat content of the keto diet can help reduce appetite and cravings, making it easier to stick to the diet and avoid overeating.
Better Blood Sugar Control
The keto diet can improve insulin sensitivity and help manage blood sugar levels, which is beneficial for individuals with type 2 diabetes or those at risk of developing diabetes.
Side Effects and Solutions
Keto Flu
At the initial time, the keto diet can be challenging due to the “keto flu.” Symptoms like headaches, fatigue, and irritability can be discouraging for newcomers. During this time, more salt (electrolyte) and water are removed from the body, causing these problems. To solve this problem, drink salted water several times a day and drink one canned water daily to replenish the salt and water in the body.
Nutrient Deficiencies
Low carbohydrate intake can lead to essential nutrient deficiencies. It is important to ensure an adequate intake of vitamins and minerals during this time through an adequate amount of green leaves and vegetables and keto-friendly foods.
Digestive Issues
Some people may experience digestive issues such as diarrhea or constipation during the keto diet. This problem can be solved by consuming enough fiber and staying hydrated.
Dehydration
When consuming this type of diet, the body loses a lot of water due to low carbohydrate intake. Dehydration can occur during this time. To solve this problem, more water and liquid food should be consumed.
Weight Regain
When starting this type of low-carb diet, quick weight loss occurs at the initial stage due to the body dropping water weight in the first few days. When the diet is returned to the initial eating habits, water weight is regained, and some weight gain occurs due to the resumption of carbohydrate intake. For this, it is very important to maintain after weight lose.
Who is not Suitable for the Keto Diet?
The keto diet should be avoided by people with the following conditions:
- Digestive problems
- Gallbladder disease
- Problems with fatty foods
- Pancreatitis
- Thyroid problems
For diabetic patients, talk to a good healthcare provider before starting this diet.
About Other Diets
I have also tried other diets to lose weight. My experience with other diets is that weight loss is slower compared to keto diets. Keto diets result in faster weight loss. However, with other diets, weight loss is more permanent, while weight regain is much more likely on the keto diet.
My Opinion
My two-month journey on the ketogenic diet was a transformative experience. I achieved my weight loss goals, felt more energetic, and enjoyed improved mental clarity. However, the diet also presented challenges, particularly during the initial transition phase.
While the keto diet can be effective for weight loss and other health benefits, it’s important to consider the potential drawbacks and make informed decisions based on individual health needs and preferences. Before starting any new diet, it will be better to consult with a healthcare professional.
The ketogenic diet may not be suitable for everyone, but for those who can adhere to its guidelines, it offers a unique approach to health and wellness. My experience highlights both the benefits and side effects of the diet, providing a comprehensive perspective for anyone considering this nutritional strategy.
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