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My Body Perception
I would have never thought Keto would be a viable lifestyle change for me. I’ve never been considered obese. However, per my doctor’s BMI chart, at 5’7 and 185 lbs, I was definitely obese for my body type. My weight has always been proportioned well. I did not think I had an issue with my lifestyle until 5 years ago.
My Diagnosis
In 2015 my doctor told me I was pre-diabetic. This diagnosis meant I needed to eat more greens, less starches, and little to no sugar. I received medication to decrease the amount of sugar made by my liver and decrease the amount of sugar absorbed by my body. Upon receiving this diagnosis, I was devastated. I witnessed family members live and die by diabetes and I wanted to be different. Understanding diabetes can reverse, I took matters in my own hands and used food to change my health.
My Vegan Journey
I successfully adopted a vegan lifestyle for about a year. Within a month, I lost over 20 lbs. At my 6-month checkup my doctor praised me for the positive changes in my lab work. I also lost an additional 10 lbs by then (30 lbs total) and felt great. She encouraged me to keep up the excellent work as the vegan lifestyle was impacting my health in a good way. I did have to supplement some vitamins to maintain healthy levels.
Small Disclaimer
Prior to continuing my story, I feel it’s appropriate to provide a brief medical disclaimer. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that you have read on this blog or in any linked materials. Lastly, what I share in this blog is specific to my journey. No two journeys will be the same. What has been successful for me, may not be the same for someone else.
Continuing on my Vegan Journey
I continued to take the recommended medication to assist with my pre-diabetic diagnosis for the next 5 years. After about a year and a half of maintaining a vegan diet, I switched to vegetarian (adding dairy) then to pescatarian (incorporating fish into my diet). Soon after, life happened, and I reverted back to unhealthy eating habits.
The Decline
Three years later at a doctor check-up, I weighed in at 195 lbs. It seems my body tacked on additional weight quite easily. My doctor encouraged me to go back on my vegan diet to assist with losing weight. This time around, I struggled. It wasn’t as easy and I wasn’t as motivated as I was in 2015. I flipped flopped through 2018 & 2019 trying different strategies to lose weight. I blended green smoothies, I gave up fried food for a while, I fluctuated my intake of pork and beef, I tried several things. Unfortunately, nothing stuck. Nothing helped to maintain a level of weight-loss to include a healthier lifestyle.
The Turning Point
It wasn’t until the spring of 2019 that I found a pretty good balance in sustaining my weight and good digestion. I’m not the most athletic person. I actually hate working out. However, I found satisfaction in walking. I downloaded some books from Audible (Becoming by Michelle Obama was a good one) and walked 20 to 45 minutes a day in the evening after dinner. This was very helpful and life-changing for me. I listened to over 10 books throughout the course of 5 months. Instead of focusing on walking, I focused on the stories within the books. I wanted to get through the chapters because of the growing interest in what would happen next. I quickly realized, I was losing weight, without trying. A brisk walk is an effective way to lose weight.
Addressing Digestion
Understanding I had an issue with bloating and retaining water, I wanted to also focus on food digestion. Each day I would stop eating by 7 pm to allow my food to properly digest. I also stopped drinking fluids at 8:30 pm. This would help me to stay asleep throughout the night and not having to get up (breaking my sleep) to go to the bathroom. I saw positive results in doing this.
The Most I Have Ever Weighed
Unfortunately, as winter came, the opportunity to continue to walk outside ended. Thus, my weight stalled again, and I started packing on the pounds as we hit the holiday season. In January 2020, at my annual doctor visit, my labs were extremely high and concerning and I weighed in at 202lbs. This was the most weight I have ever weighed in my life! I was not only embarrassed but dumbfounded. Looking at myself in the mirror I did notice some weight gain. My face was rounder and my arms thicker. Not to mention I was heavily bloated and retaining water. I could no longer wear my wedding ring.
Body Awareness
I still had a shape. I could still fit my clothes (although some were tighter than others). How I perceive my weight is important in my journey. Although I was still looking good in my clothes and didn’t seem to be overweight, I was gaining. If I had not continued to go to my doctor’s appointments, I would not know how I was doing (labs and blood work). Ultimately I was going in the wrong direction with regard to my health.
The Ketogenic Diet
I researched the Ketogenic diet (aka Keto). Two years ago a co-worker was on this diet and raved about the benefits. At the time, I was vegan and grossed out by eating a pure meat and dairy plan (at least that is what I thought of it back then). In my research, I learned much more about the Keto diet. I learned a ketogenic diet occurs when you eat proteins and fats (different varieties) with a small amount of carbohydrates (primarily vegetables) to promote the state of Ketosis within the body. The body naturally burns sugar and carbohydrates (bread, starches, fried foods, etc.) and stores leftovers as fat. By eliminating the consumption of sugar and carbohydrates the body reverts to burning stored fat (the state of ketosis). When your body is in full ketosis, your body gains fuel and energy from burning protein and fat. Thus, promoting weight loss.
Keto Side Effects
Converting your body from burning sugar and carbs to burning stored fat, is no easy feat. You are retraining your body, therefore some side effects can occur. Side effects like the Keto Flu. I had a small stint of this and it wasn’t extreme. I had an upset stomach after two weeks, but that was it. The effects and experience is different for everyone.
Starting Keto
I started my Keto journey on January 17, 2020. I went full force and immediately adopted the lifestyle. I visited Pinterest often for Keto recipes and ideas and I also joined several Keto groups on Facebook for motivation and inspiration. One thing about Facebook groups, I love to scroll throughout my feed and read Keto posts and seeing pictures all about Keto.
My Progress
For the first month and a half, I was strict Keto. I had a goal of eating no more than 1,458 calories in a day. I maintained this by eating no more than 119 grams of fat, 18 grams of net carbs, and 78 grams of protein (also known as macros). I used an app to keep track of my daily intake to ensure I didn’t go over. I was very successful in doing this. Within the first 3 weeks, I lost over 10 lbs. After the full month and a half I was down from 202 lbs to 185 lbs (17 pounds total). I even purchased a Keto urine meter to test the ketones in my system. This was helpful in determining when I was in Ketosis.
I quickly realized, I was losing weight, without trying. Share on XIntermittent Fasting
It wasn’t until the beginning to mid-March that I noticed a stall in my weight. As a result, I started intermittent fasting (16/8). With intermittent fasting, I would fast for 16 hours, then eat only within the window of 8 hours. My fast was to eat from 10:30 am to 6:30 pm. I already had adopted not eating after 7 pm for the last 6 months. So, incorporating this form of fasting was easy to adopt. A habit forms after consistently doing something for 2 weeks or more. With that being said, my body and mind are now configured to eat after 10:30 am and no later than 6:30 pm. After incorporating intermittent fasting, I noticed an increase in my weight loss by at least 1 pound a week.
Experiments and Changes
During this time, I was also experimenting with different recipes and foods. Surprisingly, I realized my Ketone meter indicated I wasn’t in ketosis. I was being kicked out of ketosis because something I was eating had some form of sugar in it. However, even without being in ketosis, I was still losing weight. Each week, I tested my ketones, and my body would record some for one or two days out of the week. Even with that, I would still lose about a pound for that week.
Ketosis and Low-Calorie
I quickly realized, although, I am not in full ketosis, my body is losing weight because I’m maintaining a low-calorie diet. I have cut out all sugar, breads, starches, and only focusing on the macros allotted to me. So, in retrospect, even if I’m kicked out of ketosis, my body will still lose weight because I’m eating a low-carb diet.
Have you read our other post, “How Pinterest Inspired Thankful Sweets”
The Keto / Low-Calorie Experiment
Intrigued by my discovery, I decided to conduct an experiment. I experimented with eating what I wanted on the weekends (all the carbs and sugar I wanted) then during the week (Monday through Friday) do a strict keto plan. I weighed myself every Friday before I ate anything. My conclusion was; I still lost a pound a week. While still maintaining my intermittent fasting schedule, I find this helps to keep me balanced with my food intake and digestion. I don’t overeat this way.
The Glucose Experiment
Next, I wanted to see how my glucose was handling the sugar intake on the weekends. I purchased a glucose test kit for this purpose. Every Monday, after my carb and sugar weekend, I would test my glucose levels (fasting) then again two hours after eating dinner that evening. I would continue the testing at least two more times during the week (Monday, Wednesday, and Friday). I found through these tests, my glucose levels were ranging from 84 fasting and 90 after eating (in the normal range). I was satisfied with this data.
The Sweet Spot
Alternating a regular diet (eat anything I want on the weekends) and a Keto diet on weekdays has become the new normal for me. What I enjoy most about these alternating weeks is, I can indulge in what I want without feeling deprived. Studies have shown, Intermittent Fasting encourages your body to get into ketosis as well. Since I’ve found my “sweet” spot, I’m content and happy with my progress. As of today (April 22, 2020), my current weight is 176, my lowest from any diet or lifestyle change. My glucose is within normal range and with my vitamin supplements, my labs are within normal range. Once my body reaches in the 165 range, I will need to look at alternative measures to maintain my weight as I don’t want to go below that. I’ll follow-up with a 6-month update to share my progression.
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