Keto weight loss diary

Hi all

I'm male, 36, 5"8 and 100kg as weighed today. That last stat needs to change!

I've dabbled in weight training on and off for the last few years, with occasional success, but my limiting factor has always been diet! With this in mind I've decided to concentrate fully on fat-loss for the time being, so I'm not trying to do everything all at once and achieving none of it. I stopped smoking about a month ago too, and gained about 7kg in that time. This extra fat has really affected me on a day to day basis, my back aches and my breathing suffers as my frame isn't designed to carry this huge bulge around my middle.

I'll be going keto. Low carb has worked for me before with fat loss, so going fully keto will hopefully do the trick. I'll be shopping tomorrow, and preparing a large part of my meals for next week so I'll have everything to hand. What I eat will be posted, along with links to the recipes where appropriate. I'll need willpower, but I've shown myself that I have it by stopping smoking so I'm confident.

I'll be exercising too, weights and cardio but I won't post too much about that here. Cardio will be every day either on an elliptical or my mountain bike, and I have a weights set up in my garage.

My goal is to drop 25kg of fat, and I think that that is achievable in 6 months. That six month timescale also conveniently takes me up to Christmas, when hopefully it will be time to reassess my goals.

My diet starts on Monday.

In a bit :wavey:

Hi hob

Good luck with the low carb. Hope you've warned your family and friends about the multiple personalities you'll be adopting!

I'm in ketosis using Cambridge plan. Like you, I was fit (marathons and triathlons last year and ran every day in 2012) but I put on weight :-/

doing Cambridge to reach my goal once and for all. Not running or hitting gym yet because I want to get weight right down first and this diet doesn't recommend high impact exercise. I've got a road bike so I might take that for a spin because I'm having withdrawals from exercise!

Well done for giving up smoking. That's hard too!

Good luck



Started 5ft 1" 13st 2
Day 12 - lost 1st 1lb 12st 1

Welcome Hobbio,

You sound like you really know what you're going to do, and that's a great place to be to start your new lifestyle. It'll be great to see how you get on with this!

Just got app and worked out my BMI.

Here's yours -

currently 33.5, aiming for 25 (good goal)

I know BMI is not be-all and end-all just something else to measure!


Started 5ft 1" 13st 2 BMI 37.2

Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!

Thanks for the comments everyone

I've made a start today. I did 30 mins fasted cardio this morning, then went shopping. I've got basically everything in for the next 2 weeks except things like salad which obviously won't keep. It appears that I will be eating a lot of fish, eggs and, even though I don't really like it, cheese. I was also horrified when I realised that HP sauce is off the menu, that stuff ranks just below oxygen on the list of things I need to function as a human being. I'll try small amounts of the reduced sugar version instead, but if it has to go then it has to go. I also like fruit a lot, so cutting that out will be a test. Granny Smiths are amongst my favourite things in the world to eat.

I cooked a keto quiche today, using this recipe here. I added 2 slices of unsmoked back bacon because quiche without bacon is just wrong, and used half emmental half mozzarella cheese. It's actually really tasty, and will do me well for the next day or so with a bit of salad. If you make it yourself, don't use a split flan tin like I did....

I'm low carb from today, diet officially begins tomorrow but after finishing off a bottle of Coke this morning I decided to just go for it. I'm not too concerned with counting the calories at the moment, just getting into keto will suffice for now. Hunger will be my guide initially, but I know that I'll have to start getting a bit more scientific in a week or so.

Food today

About 300ml full fat Coke, drank before I decided to start early.

2 slices unsmoked back bacon, 2 eggs, fried in olive oil.

1 slice of keto quiche

Another slice of quiche

I'm also drinking loads of sugar free squash, I've checked the carb count and it looks fine.

The wife is chucking some meat on the barbie later, so I'll probably have 2 burgers (no buns lol) and a bit of chicken.

About half a pack (approx 90g) of Polish sausage, all fat and protein, zero carb

In a bit

Well done Andy! Quiche sounds lush, apart from the egg bit (I'm allergic!)

Thought of sausages did make me salivate a bit! Hope BBQ was nice and u didn't demolish any buns

I read somewhere on here that if diet drinks/squash contain citric acid then it's a no-no. Something to do with reversing ketosis. Apparently Coke zero is ok for ketosis, but that contains all kinds of other junk! I've been living off water but its a bit boring!

!




Started 5ft 1" 13st 2 BMI 37.2
Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!

Forever fat n 'bubbly' said:

Well done Andy! Quiche sounds lush, apart from the egg bit (I'm allergic!)

Thought of sausages did make me salivate a bit! Hope BBQ was nice and u didn't demolish any buns

I read somewhere on here that if diet drinks/squash contain citric acid then it's a no-no. Something to do with reversing ketosis. Apparently Coke zero is ok for ketosis, but that contains all kinds of other junk! I've been living off water but its a bit boring!

!




Started 5ft 1" 13st 2 BMI 37.2
Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!

Click to expand...

Call me Al

I'll look into the citric acid thing, I've not come across it before on the bodybuilding forums where keto is very popular but if you're right then I'll drop it too. All fizzy pop is off the menu for me anyway, so it might have to be plain water (boo!). I'll get some ketostix to see if I'm getting there, I know that they're unreliable long term but if I get into keto whilst drinking my beloved squash then it's staying in!

No sausages, but I did have 2 bits of chicken and 2 burgers (sans buns), no shake though

Gutted that you're allergic to eggs, they are one of natures superfoods in my opinion. I love them - boiled, scrambled, poached, fried, whatever!

In a bit :wavey:

Hi Al... Not Andy!

Well done with the BBQ nosh


Started 5ft 1" 13st 2 BMI 37.2
Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!

What do I call you? Lol, I'm not using your username...

Cutting bread won't be easy, but still not as hard as crisps! They are like crack to me...

Still, a wise man once said that you achieve nothing sat in your comfort zone so I'm busting out of mine. The very definition of madness is doing the same thing over and over but expecting a different result, and I'm no madman so the things I do have to change.

Hi Al

Maggie (its slightly better than my username !)

Bread is/was my addiction. Gave it up for lent once (not religious. butI like a challenge) it nearly killed me. I almost licked a burnt bloomer in asda!

I'm doing well now. Just starting week 3 and no relapses. 100% good all the way got Kings of Leon gig tomorrow and this festival in few weeks. Determined to stay on it, even when others try to lead me astray!



Good luck with the crisp thing. Don't know of any protein based crisps! How low do your carbs have to be. Someone on here said 70g to go out of ketosis. Not sure if that's right?' It's a bummer that fruit and veg have carbs in. Wonder how many in a Granny Smith!

Agree... Do what you always do, get what you always got. DO SOMETHING DIFFERENT and you're more likely to succeed.

We are funny creatures aren't we?

Have a good day


Started 5ft 1" 13st 2 BMI 37.2
Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!

Enjoy your Kings of Leon!

I've seen a recipe for kale crisps, I might give them a go.



Food today:

Meal 1 - Half a pack (approx 90g) of polish sausage

Meal 2 - Slice of keto quiche, half a bag of salad, dribble of cesar dressing

Meal 3 - Slice of keto quiche

Meal 4 - 4 egg omelette with double cream, 2 slices of bacon, big handful of mozzarella, blob of reduced sugar HP

Kale crisps sound interesting! I quite like beetroot crisps

So...polish sausages...are you polish? If not, how did you discover them?!

Just back from Asda. Had a loving look at the bread section!

Hope you're winning


Started 5ft 1" 13st 2 BMI 37.2
Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!

Hi Maggie

I'm not Polish, but a lot of Polish sausages are delicious and zero carb. I like, no, LOVE smoked meats and it just so happens that so do the Poles

All the supermarkets have a big range of Eastern European food, and the meats are lovely and perfect for low carb diets too.

Here's that kale crisp recipe. I've not tried it yet but I think I will have a go over the weekend. I like all sorts of veggie crisps, maybe that's another area I can investigate for a low or zero carb option

Truth be told, I'm hanging on today. Got a headache and just feel a bit lousy, but I expected my body to react so I'm just having to deal with it. I know it'll pass soon, and I'll be better off for it in the long run. No exercise today cos I can't be bothered, I can only do so much at one time and nailing this diet is my main priority now that I'm a 100% ex-smoker. I want to get some done before work tomorrow though if I can drag my sorry ass out of bed in time lol.

Might give polish sausages a wee try.

I love all things smoked too... Cheese, ham, sausage, salmon, haddock etc

Sorry ur feeling lousy. Take a few days for you to level off. Skip the exercise for a day or two until u feel better. Ul struggle doing cardio but weights might be ok? I went for a run once when in ketosis and had to end up laying down on ground with my legs elevated up against a tree. Was in a Forrest. No good when ur on ur own! Had to walk home too :-/


Started 5ft 1" 13st 2 BMI 37.2
Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!

Ouch!

I'm going to try to get back on the cardio from tomorrow, my weights bench is currently inaccessible until the weekend and I need to be doing something!

Food today:

Meal 1 - 2 x Pepperami sticks

Meal 2 - Slice of keto quiche, half a bag of salad, drizzle of cesar dressing.

Meal 3 - 2 x Pepperami sticks

Meal 4 - Grilled pork belly, large portion of broccoli, mushrooms fried in olive oil

Meal 5 - 1 scoop whey in a little water, good slug of double cream, banana. I had to have some fruit!

Still got a banging head, and had a rubbish night's sleep. I feel really lethargic and a bit light-headed too. I hope this transitional period doesn't last too long!

It doesn't help that I'm sat about 10ft away from a birthday cake that everyone else is tucking in to

Clench my fists and count to 10.....

Well done in the food front, esp the cake temptation!

Sorry your having bad withdrawals :-( par for the course, I'm afraid. Drink gallons and gallons of water. You might be so tanked up and peeing all the time, u might not notice the headaches!

Hope it's better today


Started 5ft 1" 13st 2 BMI 37.2
Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!

Thanks Maggie

I'm still sleeping fitfully, but the headaches are subsiding. It was hard yesterday, but I think it'll be better today. I'll start logging my water as well as food I think, I know that I got 5 1/2 pints in yesterday at least.

Food today:

Meal 1 - 2 x Pepperami sticks

Meal 2 - 250g approx smoked mackerel, big handful of salad leaves, cesar dressing

Meal 3 - 4 egg omlette with 50ml double cream, handful of mushrooms, approx 100g smoked sausage, big handful of grated mozzarella

Meal 4 - 1 scoop whey in water, the remaining double cream (probably about 30ml or so)


Water (well, weak no sugar squash) so far: 7 1/2 pints

Good job Al

Good menu and gallons of water. Nice one!

Ur sleep should even itself out too. You'll sleep better when ur body has settled into its low carb ways.

Just relax into it...



Started 5ft 1" 13st 2 BMI 37.2
Day12: -1st 1 12st 1 BMI 31.9
Day26: pending!