How I Lost 87 Pounds In 1 Year With the Keto Diet
Hi! Tell us about yourself…why did you decide to start losing weight?
Hello there, so my name is LaToya and I am a wife of 12 years to my husband and business partner Joseph and momma to 5 awesome and active kiddos. I am also a full-time freelancer specializing in customer service. I help my clients improve their overall customer happiness metrics as well providing an exceptional, world-class experience to their customers.
I have always been overweight. It was not until July 2019 that I realized how serious my health really was. I was miserable and constantly having to use my inhaler because I was always getting out of breath just merely walking around the store. I wanted to be able to do and live my life again. I wanted to spend more active time with our kids and truly embrace a healthier lifestyle.
My husband and I started the ketogenic lifestyle in July 2019 determined to be the change and example to our children and ourselves. We tried so many ways of doing it and found ourselves so overwhelmed with all the information out there.
We now want to be the hope and inspiration that the keto community so desperately needs to see and hear. Our motivation is seeing the smiles on our children’s faces as we get healthier and the DM’s we receive on how our journey has positively inspired them.
What was your workout routine? Can you give us what a typical week looked like for you working out?
My workout routine was non-existent, to be honest. I really did not work out daily. I just tracked my foods and made sure to stay under my net carb limit for the day. However, I now realize the importance of staying active and just getting my body moving so I can continue to strengthen my muscles and joints. My workout routine now consists of either walking for 30-45 minutes using Leslie Sanson’s walk at-home workouts or just do a few steps exercises with Hip Hop with Phil. I try not to overdo it starting but I really do want to step up my workout game and make it a habit to move my body constantly and consistently daily.
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The advice that I would give anyone just starting is to just start slow. Do not overthink or overdo it. Start small. You can simply walk around your neighborhood and/or the track at your local school. Whatever the case may be, please give yourself grace and embrace your body before the journey so you can appreciate your body through the process.
What was your nutrition like? Can you give us what a typical day of eating looked like?
I live a ketogenic lifestyle and I actually kept it simple. I stay away from bread, pasta, beans, etc. My typical meal plan could be:
Breakfast: Scrambled Eggs and 2 Strips of Bacon or 2 Sausage Patties and Water
Lunch: Grilled Chicken Caesar Salad without croutons and sugar-free salad dressing and Water
Dinner: Well done Steak or Pork Chops with Collard Greens and/or Sauteed Spinach
Snack: Almonds, Pecans
Drink Lots of Water! I eat a lot of chicken, greens, healthy nuts like almonds, and pecans. I do not have a target caloric intake but I do stay under 20 net carbs per day. The only supplements that I take would be a multivitamin along with electrolytes in the form of either Himalayan salt or Ultima.
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How did you stay motivated to lose weight? Did you ever slip up?
I stay motivated by watching how my husband and children look at me. Them being proud of me really means a lot to me and gives me the biggest why to stay the course. I can remember when I was at a very dark place in my life. I struggle with anxiety and major depression and was at an all-time high. I was panicking about everything on top of my being overweight and miserable. I knew I needed to make a change in my life and eating habits.
The year 2019 was the year that I realized that enough was enough and I decided to try out the ketogenic lifestyle. It was one of the best decisions I could have ever made for not only myself but for my family. My advice and encouragement for others who are interested in the ketogenic lifestyle or just wanting to live a healthier lifestyle are to never quit. Never give up. If you fall off if you feel like quitting, if you feel like a failure, please know that your life is significant and it matters greatly to not only me but those around you.
Give yourself grace and know that when you take the first step, you will have support to continue moving forward.
When did you start to notice progress?
I started noticing progress about 2 weeks into my transition into a ketogenic lifestyle. The inches were really falling off even when the weight/scale was not moving.
I had lots of moments where I looked at myself in the mirror and was like WOW. You are looking good Toya! I have started embracing and loving my body THROUGH the process. I want to appreciate the progress I am making THROUGH the process. It makes it that much easier to stay focused and consistent. It was also gradual where I hit weight loss stalls. Times where the scale did not move but the inches were still falling off. Inches are much more important than the scale. Always remember that.
Did you use any sort of trackers/apps/scales to track your progress?
Yes, I use Carb Managers to track the foods I eat along with my water intake. It’s a bit easier than other apps I have previously used and it works for me which is what matters. Doing and using resources that work for you.
Carb Manager allows you to break down your macros and see what your daily intake limits should be by your current weight, height, age, and activity level. One of my favorite features is being able to connect your Fitbit or activity tracker to Carb Manager so you can have it all in one place.
Are there any other fitness products that you used frequently?
I regularly use Sweet Sweats waist and sauna belts along with their sweet cream. I also use the sauna arm and thigh belts as well to burn more fat.
I also just purchased a foam roller since folks said that helps with soreness which I tend to experience when I first re-introduced exercising into my daily regime.
Do you have any weight loss “hacks” or “secrets” that helped you succeed?
I would recommend that you start simple at first. Try to avoid introducing keto sweets into your lifestyle when you first start. If you do have a sweet tooth, try eating almonds or pecans or drink more water instead. Eating a lot of keto sweets/treats can cause a stall in your weight loss journey. Keep it simple and do not overthink it.
Do you have any fitness books/podcasts/websites that you’d recommend and why?
Yes! You can check out the Keto Hope Dealer’s Keto Magazine that launched on January 7th, 2021. This magazine offers the keto community hope, resources, and assistance in starting the ketogenic lifestyle. It’s more than just keto recipes but introducing keto success stories and exclusive interviews with awesome influencers who have a great story to tell!
Also, check out Judith Boettcher who created the club “Keto4TheSoul” on Clubhouse and has a FB group under the same name. She has created a safe place for folks who are interested in keto or currently doing keto but need the support and guidance to stay the course. She is awesome.
Books: New Keto Cooking by Chef Michael Silverstein, Beautiful Girl Gone Keto and Keto Consults by Erika Bell, Breaking Up With Carbs: The 60-DAY Guide to STARTING & SUSTAINING KETO with Zero Will-Power by Rick Wiggins
What is your best advice to beginners who are looking to lose weight?
Just get started. Do not overthink it. Please do not overwhelm yourself with trying to do everything. Start in one area and get comfortable with doing that before moving on to something more advanced.
Get yourself around a lot of supportive folks who are on the journey of getting healthier and hire a credible coach who can help you reach and meet your goals.
Where can we find more about you?
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