How I Lost 70 Pounds In 9 Months With Keto (Male Transformation)
Hi! Tell us about yourself…why did you decide to start losing weight?
Growing up I had always been on the bigger side and dealt with a lot of bullying throughout my life because of my weight. For the past 4 years I had really given up on myself, dealing with day-to-day life, stress, depression, and anxiety and it led me to be 244lbs by April 2020.
Not being open and having someone to talk to about my depression and anxiety took a huge toll on me. Every morning I put on a fake smile and went about my days as if nothing was wrong when deep inside I was feeling more and more miserable each day and the only thing I found comfort in was food. I hated the way I looked and felt and the mirror was definitely my worst enemy.
April 2020 came around and it was like a switch just clicked in my head and I just told myself NO MORE. It was time for a change, I couldn’t live my life like this anymore, and just like everyone else, I deserve to be happy. I need to get the help I need and get my life on track.
This was the moment my fitness journey began, I researched keto for about 3 weeks and decided to give it a shot and it’s been the best decision of my life!
What was your workout routine? Can you give us what a typical week looked like for you working out?
I’ve never had any interest in working out much before. I would sign up for gym memberships, go once or twice, and just not feel like going anymore because I always just felt like people were watching & judging me.
Ever since I went on keto for the first 3 months all I did was go for about a 30minute walk/jog after each meal which would keep me pretty active for about 90minutes of the day and this helped a lot and I started to see great results.
I slowly incorporated weight lifting into my workouts, yoga, and different cardio activities.
Now I pretty much keep myself active every day, I do weights 3 times a week, cardio 5 times a week, and for my relaxing days, I do yoga twice a week. Seeing my body change weekly and developing muscles for the first time in my life is what keeps me going.
One helpful tip I can give is to keep your phone loaded with motivational quotes, every morning I wake up and read a quote, it just gives me that push and motivation to get out of bed and be active.
What was your nutrition like? Can you give us what a typical day of eating looked like?
Keto is a high-fat low carb no sugar diet which definitely has become more of a lifestyle for me now.
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My meals mainly consist of animal protein (ex: chicken, beef, eggs, pork), good fats (ex: avocado, chia seed, olive oil) & low carb vegetables ( ex: broccoli, zucchini, eggplant).
The dairy intake I get from almond milk, heavy cream, and the best of all is all the different cheeses I get to try out.
My go-to sugar replacements for my baking, coffee & tea would be erythritol & monk fruit. Vitamins I take daily are magnesium, omega 3 fatty acids, vitamin D & electrolyte supplements. Collagen and MCT oil are also a part of my daily diet, MCT oil provides that boost of energy I may need, it’s flavorless so can be added to any one of my meals and collagen helps hydrate the skin and strengthen hair and nails.
I love my morning coffee like many other people so instead of a regular black coffee, I always make my coffee with 1tbsp ghee, 1 tsp coconut oil, and 1-2 tbsp of collagen peptides.
I try to keep my carb intake less than 30g per day, which has been getting easier as I have been finding so many keto-friendly products on the market.
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How did you stay motivated to lose weight? Did you ever slip up?
Of course just like everyone else I have had slip-ups but one thing I’ve learned over the past 9 months is that failure is a part of success. Every time I would have a slip up I would just think about the reasons why I made this change in the first place and get right back on track stronger and more dedicated.
Weight loss is not an easy process, for me, I think the hardest part was at the beginning of my journey when friends/family around me would be enjoying some of my favorite foods that I could no longer eat. Now people can eat whatever they please around me and it doesn’t bug me as my will power has gotten much stronger.
The advice I can give is don’t be too hard on yourself if you slip up or have a bad day, let that past be in the past and keep moving forward with a stronger mindset.
When did you start to notice progress?
I started to notice progress on the scale about 3.5 weeks in. I’m sure I would have noticed it earlier but I didn’t want the scale to be my enemy so waited a few weeks before I did my first weigh-in. The first two months I really didn’t feel like I was losing weight whenever I looked in the mirror, the number on the scale went down but I wasn’t seeing the results on my body.
The first time I saw my best friend after about a month and a half of being on keto were when I received my first in-person reaction and she told me she could really see a big difference in me already. Of course, to me, I thought she was just being nice and supportive as I wasn’t seeing the changes in myself.
That feeling only lasted a little while though, in July I did my first Instagram before and after the post and that’s when I was mind blown at how different and healthier I looked. I was so amazed and happy and it definitely gave me the push I needed to say determined.
Did you use any sort of trackers/apps/scales to track your progress?
I use the app called Carb Manager to keep track of everything I eat every day. I love it for many reasons, one being that it’s totally free to use! Another great thing about the app is you can scan barcodes and it will bring up the nutrition information for you. If it’s a new recipe you’re trying out you can build it once by adding the ingredients and measurements and it will tell you the total amount of carbs, protein, fat in the recipe and will be saved for future use as well.
Another app that I use is called Zero, this is to track my intermittent fasting goals. I included IF with keto about 3 months in and it has helped a lot. Zero allows you to even do group fasts with people around the world who are on the same journey as you, so the community support aspect of the app is great!
Do you have any weight loss “hacks” or “secrets” that helped you succeed?
One thing that has really helped me succeed would be social media. I put myself out there on Instagram as an easy way to track my progress but the amount of support & love that I have received from the weight loss/keto community is truly overwhelming.
So for me, I believe having a great support system will make the progress easier, be it from family, friends, or social media. Being a part of a community that is on the same journey as you is truly helpful because from slip-ups to achieving goals these people will be rooting for you 24/7!
What is your best advice to beginners who are looking to lose weight?
Just be patient with yourself, love yourself, don’t give up and I cannot stress this enough but do not compete with anyone else’s journey. Just remember everyone’s body is different which means progress will be different for everyone. One thing I always remind myself is I didn’t gain all this weight in one day so I’m definitely not going to lose it all in one day either. Stay focused, dedicated (even through slip-ups), and do the best you can do each day, taking things one step at a time.
Where can we find more about you?
You can find me on Instagram! @_ketoguy
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