My Experience with the Keto Diet after 3 Years Living the Keto Lifestyle

I have been on the ketogenic diet in April of 2019. Below is information about my experience and its results.

Before I started on the keto diet, I was previously eating only low carbohydrates.

And I wasn't strict about the amount of sugar I would eat, but I was restricting all starches and making sure to diversify my diet.

I came to the conclusion that I feel unwell when eating too much carbohydrates. This was pushing me to eat more fats and proteins.

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After hearing about the keto diet, I began to think about what my health would be like when I tried it for a while.

Here are some of my observations during my first period:

For the first few days, I didn't feel any problem at all. Many say the adjustment period will be very difficult but I've been restricting carbohydrates in my diet for a long time, so my body was ready for this change.

Your body loses a lot of weight in the beginning. Most of the weight lost is water, because carbohydrates make you retain more fluid and make you look more weight.

Eating the keto foods is simple and easy. I didn't care what foods taste good, foods rich in healthy fats are many and varied.

During the first week on the keto diet, you may feel very tired and have poor concentration. This is because your brain is going through a difficult period of obtaining energy due to a lack of carbohydrates, but it is a short period.

I did not lose my physical strength. And I was able to maintain my ability to exercise. But at the same time, I couldn't do more intense workouts because I hadn't adapted yet.

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To alleviate the negative side effects of adapting to the ketogenic diet, I became consuming more calories, drank more fluids to increase moisture in my body, and made sure I got more sodium.

The best thing I noticed is that the quality of my sleep has improved dramatically. When I was in ketosis, I was able to sleep for long periods of time, for up to 6-8 hours, without waking up. In the morning, I was feeling fresh and strong.

My experience with the keto diet after 3 years

After years of following the ketogenic diet, I can tell it was the best nutrition and health decision I've made in my life.

Now I have enough energy throughout the day, I feel empowered to work anytime or anywhere. I don't think most of the time when you feel tired and lethargic it is a result of following a ketogenic diet, but it is a result of other factors. Because keto gives me more ideal energy.

My health has improved. I have never had any medical problem, nor do I remember the last time I had hypoglycemia or felt faint due to low blood sugar.

I am no longer hungry at all. Instead, I feel full quickly and continuously because my body has access to energy from the fats whenever it wants and I rarely eat an extra meal a day.

I noticed an increase in focus and productivity. That's why this extra energy became an opportunity to do other productive and creative things.

My performance is much better and I am no longer tired. Contrary to popular belief, I have managed to build muscle mass and improve every aspect of my life. My stamina is improving little by little and I feel stronger and more mobile.

Even now, despite 3 years of following the ketogenic diet, I haven't gotten all the benefits of this diet, because every day I discover new things, the feeling that I have energy all the time and the delicious foods I eat make it an ideal diet.

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Why Do People Lose Weight When They Go On A Keto Diet?

Do you know why people lose weight on keto?

It seems like you can just eat whatever you want that isn't a carb, and you lose weight.

In this article, I'll go over the science behind the keto diet, why it helps people lose weight, how to do it, and solutions to the most common keto problems.

What Is The Keto Diet?

The keto diet is a low-carb, high-fat diet that can help you lose weight while also increasing your energy levels.

When you eat a lot of carbohydrates, your body produces glucose, which is then used for energy.

But, when you cut down on carbs and thus lower your insulin, your body has to find another source of energy, and it turns to fat.

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This is known as ketosis, and it can help you lose weight, improve mental focus, and even cure diabetes.

Why Was the Keto Diet Created in the First Place?

The keto diet was created to treat epilepsy in children.

It was found that the diet could help to reduce the number of seizures that children with epilepsy experienced.

The keto diet has also been found to be helpful for other conditions, such as Alzheimer's disease, Parkinson's disease, and cancer.

However, once it was discovered that it was beneficial in weight loss and the treatment of type 2 diabetes, many people began to use the diet to lose weight.

Why Do People Lose Weight on Keto?

There is much debate about how keto works, but the most widely accepted theory is that it helps to train your body to burn fat for energy rather than carbs. When you don't eat carbs, your insulin levels drop and your body enters ketosis to obtain energy from its own fat stores. This can help you burn fat throughout the day and lose weight.

Furthermore, because most "pleasurable" foods, such as desserts, pizza, and so on, are high in carbs, eliminating them from your diet will cause you to have less desire to eat.

This is especially beneficial if, like me, you gained weight by eating whenever you were bored.

What Are the Benefits of the Keto Diet?

The keto diet is one of the most effective diets for weight loss.

According to one study, people who followed a ketogenic diet lost 2.2 times more weight than those who followed a low-fat diet.

This is because keto reduces insulin rather than just calorie restriction, allowing your body to use ketones instead of carbs for energy.

As a result, your body does not feel as deprived because it has its own energy ready.

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Mental Clarity

When you follow a ketogenic diet, your body produces ketones, a type of energy that your brain can use. This can result in increased mental clarity, concentration, and focus.

In fact, the keto diet is frequently used to treat people with Alzheimer's and other forms of dementia for this reason.

Reduced Inflammation

Because carbs are insulinogenic and thus inflammatory, eliminating them from your diet will likely result in much less inflammation.

In one study, people who did a keto diet for six weeks had a reduction in C-reactive protein, which is a marker of inflammation.

In another study, people with arthritis had lowered their symptoms after starting a ketogenic diet.

Personally, when I go off of keto for a short period of time, my acne and allergies worsen, both of which are signs of inflammation.

Improved Energy

You'll likely feel more energetic if you do keto for long enough for your body to adjust to using fats as the primary fuel source. This is because, on keto, your body can use its own fat for fuel throughout the whole day instead of relying on carbs for quick spikes of energy.

When I stick to keto, I find that I wake up more easily in the morning and have more energy throughout the day.

Stabilized Blood Sugars

Many people with type 2 diabetes can stabilize their blood sugars and even get off of insulin shots by following a keto diet.

People in one study had lower fasting blood glucose levels after beginning a ketogenic diet.

In another study of people with type 2 diabetes, those who followed a keto diet for 6 months improved their glycemic control and their HA1c.

This is because, on keto, your body is adjusted to using fat.

So it doesn't panic when it doesn't get any carbs.

Instead, it just uses ketones for energy and keeps on moving as usual.

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Cure Diabetes

A ketogenic diet can also be used to treat type 2 diabetes. This is because it helps your body to become insulin sensitive again.

A ketogenic diet can help to control and even cure type 2 diabetes. This is because it helps your body to become insulin sensitive again.

In 2008, researchers conducted a 24-week study in order to understand the effects of a low-carbohydrate diet on people who suffer from type 2 diabetes and obesity.

The ketogenic diet group outperformed the low-glycemic diet group in terms of glycemic control and medication reduction.

Another study from 2013 found that a ketogenic diet can lead to bigger improvements in blood sugar control, weight loss, A1c, and discontinued insulin requirements than any other diet.

Over the course of 32 weeks, a 2017 study found that keto performed better than a conventional, low-fat diet in terms of weight loss and A1c control.

Treat Mental Conditions

The keto diet can also be used to treat mental illnesses such as Alzheimer's, Parkinson's, and autism.

In one study, they found that the keto diet helped to improve the symptoms of Alzheimer's.

Another study discovered that the keto diet may help with Parkinson's symptoms.

A third study discovered that a low-carb diet can be an effective treatment for people on the autism spectrum.

Treat Cancer

The keto diet can be helpful in treating cancer. The study found that people who followed a ketogenic diet had a lower risk of developing cancer. This is due to the fact that cancer cells thrive on glucose but cannot survive on ketones.

So, when you eliminate carbs and lower your insulin, you can help to reverse cancer by depriving it of its main fuel source.

How to Start the Keto Diet?

To start the keto diet, simply limit your carbohydrate intake to less than 30 grammes per day.

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You should also ensure that you eat plenty of healthy fats, such as avocados, olive oil, and nuts.

You can also consume moderate amounts of protein from sources such as chicken, fish, and tofu.

However, don't eat too much protein because protein, like carbohydrates, raises insulin and may cause you to exit ketosis.

To make sure that you're getting all the nutrients that you need, you should also eat plenty of vegetables.

I recommend that you consume 8 cups of vegetables or low-carb fruits per day to ensure that your body receives all of the nutrients it requires.

If you are unable to consume 8 cups of vegetables per day, try to consume as much as you can.

How Many Carbohydrates Can You Eat on a Keto Diet?

A keto diet allows you to consume up to 50 grammes of carbohydrates per day. To minimise the side effects of the keto flu and optimise weight loss, stick to 20-30 grammes of carbs per day.

What Foods Can You Eat on Keto?

On the keto diet, you can eat any type of meat, poultry, or fish.

Eggs, non-starchy vegetables, and healthy fats such as olive oil, coconut oil, and avocado are also acceptable.

You should limit your consumption of starchy vegetables, fruits, grains, legumes, and sugar.

Solutions to Common Ketogenic Diet Issues

The following are the most common keto problems and their solutions.

The Keto Flu

The keto flu is a common side effect of the keto diet that can cause fatigue, headaches, and nausea.

The keto flu can occur for one of two reasons.

The first reason for the keto flu is that you have recently begun keto and your body is still dependent on carbs for energy, even though you are not receiving any carbs.

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To solve this, just keep doing keto and wait for around 6 weeks so all of the cells in your body can get adjusted to using fats for fuel instead of carbs.

However, if you've waited 6 weeks and are still experiencing the keto flu, you may have an electrolyte deficiency.

This happens because carbs hold water, and when you don't eat carbs, you body expels more water by urinating more often.

This can result in an electrolyte deficiency.

To solve this, I recommend taking half a teaspoon of pink Himalayan sea salt per day with a shot of water so you can get enough electrolytes.

Other supplements, such as bone broth and magnesium, can also help you avoid the keto flu.

How to Eat Your Favorite Keto Foods

There are many keto-friendly alternatives to your favourite foods available nowadays.

For example, if you want to eat some low-carb pizza, you can simply search for low-carb pizzas in the grocery store.

Or, if you're cooking a dessert yourself, just replace the sugar in them with a sugar-free alternative, like stevia or monk fruit, and replace the normal flour in them with a low-carb flour alternative, like almond flour or coconut flour.

You'll find that almost every food has a low-carb alternative if you get creative and search the internet for keto-friendly alternatives to your favourite foods!

Getting Back Into Ketosis After Eating Carbs

All you have to do to get back into ketosis after eating carbs is consume less than 30 grammes of carbs per day for at least two days.

You'll be back in ketosis in two days!

Keep in mind that the faster you want to be in ketosis, the more severe the symptoms of the keto flu will be, so I recommend starting slowly and gradually.

Conclusion

The keto diet can be an excellent way to improve your health by assisting you in losing weight, improving blood sugar control, and even treating mental illnesses.

If you want to follow the keto diet, make sure you consume less than 30 grammes of carbohydrates per day.

You should also consume a variety of healthy fats, moderate amounts of protein, and vegetables.

I hope this helped.

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How to lose 30lbs per Month on the Keto Diet

A Newly discovered Keto loophole dissolves 2½ lbs every 24 hours.

And it has NOTHING to do with following a strict diet or exercise plan…

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The easiest Way to Start the Keto Diet for Beginners

Every year there is a new fad diet that works for some of your friends but not for everyone you know, right!?!?

One of the most hyped diets of the last few years is the Keto Diet, which is a low-carb diet that claims to be easier to follow because it’s also a higher-fat diet.

This diet sounds crazy but I’ve seen it work for family and friends so I know the Keto Diet can work.

But it seems so confusing, and that’s where The Rules Of Keto comes in.

They’ve made testing a keto diet crazy simple…

• A 21 Day No Cook Keto Meal Plan
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Basically, they’ve made it as easy as possible to find out if the Keto Diet is going to work for you in just three weeks and they’re offering it for less than thirty bucks.

If you decide to try it, please let me know if it worked for you. I know that one diet won’t work for everyone, but I’m so curious about how many people the Keto Diet will work for.

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21 Day Keto Diet Meal Plan for Beginners

You and I both have heard about the Ketogenic Diet, right?

Stories about people losing LOTS of weight fast! Not just fast but easy.

But does it actually work? Can it really work for you and me?

My friends over at The Rules Of Keto have finally made it easy to find out if the Keto Diet will work for you.

Their No Cook Keto 21 Day Meal Plan makes testing the Keto Diet stupid easy.

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Check it out and let me know if the Keto Diet worked for you.

P.S. While I really do think what The Rules Of Keto is offering is super cool, I also want to be fully transparent and let you know that I do make a few bucks when you purchase their products.  Thanks for the support!

How I Lost 126 Pounds With the Keto Diet

I’ve gone from 296 to 170, and it was all thanks to the day when my car broke down the other day. Little did I know that it would lead to a completely different me with a totally new life. 

It was my daughter. I had a 14 year old who went to this precious dance school that was about a 45 minute drive from where we were. To get there, you had to go through a stretch of road that was slightly isolated. 

So when the car broke down in the middle of that exact stretch of road? You can imagine the emotions that rose right out from the pits of my stomach. 

I thanked God under my breath that my 14 year old decided to doze into the deepest slumber as soon as she got in the car. 

Thank god because I definitely wasn’t holding my cool as I know I should have. 

After a 5-minute mini breakdown outside of the car so my daughter wouldn’t hear me. I wiped my eyes, fell to the ground and just started praying. 

My phone was dead and my 14-year-old’s mobile was tucked in the third drawer in her room back in our home. There was basically nothing in sight for miles. 

All I could do was pray, and pray I did. 

And I thank God every day for what happened after. 

Because just as I was about to get into my second crying episode, I heard the sound of a car from a distance. I got up to take a better look, and sure enough I could see the headlights of a car. 

It was like a miracle as it was an old classmate of mine. The last we met she was almost 340 lbs and that was just a few years ago. 

But the person that came out of the car was slim, slender and had the face of a 28 year old. I was shocked. 

After helping us out, I invited her over for dinner and practically begged her to tell me what really happened. 

Thanks to the Custom Keto Hack she shared with me that day, I was a totally different person. 

I’m not sure if you can relate but it always felt like there was something holding me back for decades. I tried literally everything in the book and could never budge. I swear, everytime I tried it actually made it worse. 

But this time, I basically flew past my ‘limits’. 

There was no more struggling. Just… enjoyment and excitement. For the first time in years I felt alive. 

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Keto Diet for Beginners: How to Kick-Start your Keto Journey

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Keto Diet vs Low Carb: What's the Difference?

Keto diet vs low carb: what’s the difference and which is better? Although the two diets both involve cutting carbs and can help with weight loss, the keto diet (short for ketogenic) is a far more restrictive way of eating and involves limiting carb intake and eating a high amount of fat, with moderate protein.

This Keto Meal Plan will make following the Keto Diet easy as 1-2-3!

“Keto means the body has switched into ketosis and is using fat instead of glucose for fuel,” says diet expert Heidi Normanton, founder of Heylo(opens in new tab). “Meanwhile low carb diets limit the amount of carbohydrates consumed, especially simple and refined ones found in sugary foods, pasta and bread. Going low carb helps regulate blood sugar but it doesn’t produce ketosis, so the body will first use the glucose stored as energy, then move onto fat for fuel.”

It’s important to have an understanding of your body and the calories and nutrients required for it to function effectively before starting a new diet, adds elite coach Farren Morgan, who runs The Tactical Athlete(opens in new tab). He advises speaking to a dietician or a health professional first.

In this article we look at the key differences between the keto diet vs low carb, so you can decide if either plan is right for you.

WHAT IS A KETO DIET?

“A keto diet, also known as a ketogenic diet, is based on lowering your carbohydrate intake and increasing your intake of healthy fats,” says Morgan. 

It’s fairly restrictive, but while all keto diets are low carb, not all low carb diets are keto. The keto diet involves getting 70% of daily calories from fat, 20% from protein and 10% from carbohydrates.

This Keto Meal Plan will make following the Keto Diet easy as 1-2-3!

(Image credit: Shutterstock)

WHAT IS THE LOW CARB DIET?

Like keto, low carb diets follow the same principle of cutting carbs and replacing them with protein, healthy fats and vegetables. “Carbohydrates are easier to digest, but don’t provide the same essential nutrients that proteins and fats do for the growth and development of your physique,” explains Morgan.

(Image credit: Getty images)

KETO DIET VS LOW CARB: SIMILARITIES

“Both diets have the same objective in mind – weight loss - but keto diets fall as a subcategory of a low carb diet, while low carb diets represent the umbrella that covers a large variety of other diets that it has under its belt,” says Morgan.

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Put simply, a low carb diet is very relative, and doesn’t have specific amounts of carbs you should or shouldn’t consume – unless you are following a set diet plan like Atkins or Dukan. Going low carb also means you’re probably not eating as much fat as you would if you were trying to force the body into ketosis, and you’ll be eating lots of filling lean proteins and vegetables to stay energized.

Both plans have some noticeable health benefits, too. A study in the BMJ(opens in new tab) revealed that going low carb was associated with higher states of remission among people with type 2 diabetes, while keto diets could improve heart health, according to another study in the Journal of the American College of Cardiology(opens in new tab). Further research published in the Frontiers in Neuroscience(opens in new tab) journal found that the keto diet helps prevent seizures and treat epilepsy, something it was first used for in the 1920s. 

KETO DIET VS LOW CARB: DIFFERENCES

First up, your carbohydrate intake will differ depending on whether you’re following a keto diet or simply low carb. “With a low carb diet you'd be expected to eat 50-150 grams of carbs per day, but keto diets are restricted to just 50 grams,” says Morgan.

Protein intake is another factor that differs. “Low carb diets generally require a large intake of protein, but keto diets moderate your protein consumption to between 20-22% of your total calories. Keto diets also require a large intake of fats compared with low carb diets to compensate for the protein and carbohydrates.”

(Image credit: Getty Images)

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Normanton says if your goal is to build muscle, then going low carb could be a better option, as glucose is needed to repair muscle. “Many people also feel that a low carb diet is an easier transition and therefore some start with that, then move onto keto,” she says. “The keto diet is also very popular with athletes and some marathon runners swear by it as their bodies are ‘fat adapted’ and it can help them maintain endurance for longer periods of time without needing carbs to refuel.” 

This Keto Meal Plan will make following the Keto Diet easy as 1-2-3!

But there are some slightly unpleasant side effects associated with both plans. “Transitioning into these diets will be a process, especially regarding the keto diet,” says Morgan. “With low carb diets you may feel weak or experience constipation due to the impact of your micronutrient consumption. If you’re new to the ketogenic diet, you may experience the ‘keto flu’, which includes symptoms such as headaches, brain fog, irritability, fatigue, and lack of motivation.”

Morgan says that these symptoms generally last for a week or less, but in extreme scenarios they have been known to last to a month, so it's important to be mentally prepared and fully equipped with an experienced professional to guide you before you decide to start your diet.

KETO DIET VS LOW CARB: WHICH DIET IS BEST?

“Both are effective for weight loss, so what ultimately matters is which diet is best for you and your body,” says Morgan. “If you're looking to acquire a physique that's lean yet muscular you may go for the low carb diet, while those looking for an overall slim physique may lean towards keto.”

This Keto Meal Plan will make following the Keto Diet easy as 1-2-3!