Ketogenic Diet Weight Loss Results | I lost 30lbs In 6 Weeks

ketgenic diet results
keto before and after

My Ketogenic Diet Weight Loss Results

Before I talk about the ketogenic diet, I would like to give you a little background about myself. A few years ago I had manage to eat and drink my way up to 280lbs. Even though I have a goofy smile in the picture below, it was a very depressing time in my life.

The only thing I was worried about when I got off work was beer and unhealthy foods. I could go to Long John Silver’s and eat eight pieces of fish, eight shrimp, a large box of fries and still look for more food to eat. The last thing on my mind was any type of diet or exercise.

I was about 265lbs in the photo below… Uhggg!!

ketogenic diet picture

Fast forward a few years, I went through a separation and ended up homeless. I decided to quit drinking, start working out and of course, find a job… At the time of this next photo I was about 250lbs and had been sober for two months.

I had been working out for about a month, doing a total body workout three days a week. When I would workout, I would do three sets of ten reps per body part. That’s all I remembered from high school when I played football…lol

About 250lbs

ketosis diet

As far as my diet goes, I just did what I was taught in the past about eating healthy. It was basically high carbs, low fats, fruits and veggies.

I remembered the old food pyramids back when I was a kid and all I could think of was… “Fat is Bad”… It made sense… Why would I eat fat if I was trying to lose fat?

keto recipes

As you notice at the top of the pyramid, Fats and Oils are to be used sparingly. And from looking at the bottom of the pyramid, I can eat all of the bread, rice, cereal and pasta I wanted. So that’s exactly what I did.

I was eating tons of bread from sandwiches because most of the deli slices were low fat. I’m talking loads of spaghetti, lasagna, mac and cheese and potatoes I could handle.

I didn’t know anything about good carbs or bad carbs. I stayed away from eggs because I thought they would increase my cholesterol and blood pressure. You can see the direct result of eating this way in the photo below…

245lbs In This photo…

ketosis diet 2

That’s right, I had huge muscles!… But it was buried under a lot of fat…lol

keto diet before and after

Before My Keto Diet Results

So I started reading a lot of blog posts, joining forums, watching YouTube videos and downloading free reports to try and figure out what I was doing wrong.

I was reading blog posts as well as question & answers related to dieting on the Bodybuilding forums. I would stumble across posts where people were talking about “keto” but there was really no detailed information about it.

So I started a calories deficit eating 1500 – 2000 calories per day. I would bounce from 245lbs down to 235 and then back up to 250lbs. The days I would only eat 1500 calories, would be destroyed with days when I would eat over 3000 calories of mainly carbs.

For every day the I ate on a calorie deficit, there would be three to four days straight of nothing but junk food. Then the holidays rolled around and I would just pig-out on everything I could get my hands on.

With a job as a furniture mover, working out five days a week at a massive 6’3″ and 245+ pounds, I couldn’t maintain a deficit of 1500 – 2000 calories per day.

Sometime in December I stumbled across a thread on Bodybuilding forums about eating high fats and cutting carbs. It contradicted everything I knew about dieting thus far.

But for some reason I was intrigued so I kept on reading. That’s where I first heard the term “low carb diet. I started noticing the word Keto pop up again and again so I Googled it.

I brought me right back to a post on you can find here.

For the next couple of weeks, I read about SKD (Standard Keto Diet), TKD (Targeted Keto Diet) and CKD (Cyclical Keto Diet).

For a more complete breakdown of the three, you can check out a post on here. I also give an overview of the three further in this article if you want to skip down and come back…

I decided to go with CKD since it meant I could eat all the carbs I wanted on the weekend and eat low carb during the week (Or so I thought). It turned out to be a disaster because I would suffer all week long anxious for the weekend to eat carbs.

When the weekend finally came, you would’ve thought I’d never eaten sweets before. It was a nightmare. Then Monday would come and I felt like crap!… The worst part is that I would have to do it all over again.

Maybe this Ketosis Diet thing Aint For Me!

keto diet plan

That’s right, it was an epic fail!… After three weeks of this carb, no-carb diet thing I was trying. I was just about to give up on it until I finally found a breakthrough.

It turns out, I didn’t have a clue what being in a state of ketosis really meant. So I decided to grind it out with less than 20 grams of carbs per day until I got it right… In about six weeks I had lost 30lbs as you can see in my keto before and after pictures below.

My Before and After Ketogenic Diet Results

ketogenic dietketo-diet-results

ketogenic diet

The Ketogenic Diet Explained

The Ketogenic diet seems to go against most of the mainstream knowledge and recommendations when it comes to dieting. Why is it, then, that this latest trend in dieting and nutrition is gaining traction and has reportedly been adopted by big name athletic franchises, like the Los Angeles Lakers?

Breaking all the rules for traditional dieting, the focus of the ketogenic diet is getting the body to burn fat. While other diets focus on the amount of food being consumed and its nutritive value, the keto diet is unique in that it focuses on calorie sources.

The Philosophy of a Low Carb Ketogenic Diet

The main philosophy is that a person can get their body to burn fat efficiently by exercising and eating the right caloric balance of fats, carbohydrates and protein.

Keep reading to learn more about the ketogenic diet, how it works, how to set yourself up for success with a ketogenic diet plan and what kinds of fantastic results you can expect.

What is a Ketogenic Diet?

Ketogenic Diet Weight Loss Results

Starting with the basics, let’s first zero-in on exactly what we mean when we’re talking about a ketogenic diet. The word diet obviously just means “the way we eat” and the word “ketogenic” means “promoting ketosis”;

Ketosis is an energy consumption pattern, or metabolic state, that your body adopts in response to the diet, and ketosis essentially means “fat burning”. So for our foundation, let’s think of a ketogenic diet as “the way we eat to promote burning fat”.

The Keto Diet Basics

If you’re a little more into the biochemistry of nutrition, basically what we’re doing in a ketogenic diet is getting the body to burn ketones (a component in fats) instead of glucose (sugar) for fuel.

How can we tell our bodies what compounds to use for fuel and which ones to ignore? If it were as simple as saying “Okay muscles, today when we need energy let’s focus on burning fat because I’m feeling a little chubby this week”, we wouldn’t have diet plans at all!

Thankfully, we can actually modify our own metabolic processes by controlling the food that we eat. If you’re sharp you may already have guessed a couple of the modifications based on the information above, but I’ll present them below in bullet points for simplicity:

Watch “The Science Behind The Ketogenic Diet Below” Amazing!

Ketogenic Diet

Keto Diet Checklist

  • Eliminate simple sugars from the diet
  • Consume about 75% of daily calories from fat
  • Consume about 20% of daily calories from protein
  • Consume about 5% of daily calories from carbohydrates
  • Eat sufficient greens to maintain health and micronutrient load

To fully understand how these factors interact to produce the desired result, you’ll need a quick primer in evolutionary metabolic biology, so let’s dive right in.

Eating Keto Style!

Humans have always eaten fruits and nuts as a primary energy source, only occasionally supplementing it with meat and grain when those were available. Fruits are full of simple sugars which our bodies readily use for energy.

In fact, simple sugars are the easiest energy source for humans because they’re small, break down quickly and are energetically efficient to metabolize. Today, simple sugars are ubiquitous in the diet.

They’re found abundantly in pop, juice, milk, beer, sports drinks, fast food, candy, chocolate and numerous other products. Eliminating simple sugars from the diet forces the body to metabolize something else as a primary energy source.

Consuming the bulk of your daily calories from fat may seem like a counter-productive way to try and lose weight. I mean, if you’re trying to lose fat, why on earth would you want to eat more of it?

It turns out that a big part of ketogenesis is making fats your primary source of calories. A person on a regular diet consumes enough sugar that their body doesn’t need to tap their fat stores for energy, but someone on a ketogenic diet is always using their fat stores for energy.

The result is that the ketogenic person actually burns off more fat than they eat, but the other person does not.

The final three points are a little less important but really serve to balance out the diet and ensure that you stay healthy while in ketogenesis.

The protein will help to increase muscle mass along with a regular exercise routine and eating a few carbohydrates is important for long-term glycogen storage which can help with muscular endurance as well as energy levels throughout the day.

These five main components and the reasons that underlie them form the fundamental basis of the ketogenic diet.

The Best Keto Foods

ketogenic diet weight loss

Ketogenic Diet Benefits

There are way to many health benefits of being in a state of ketosis to list them all here. So I just listed a few of the important ones to give you a general idea of how amazing this lifestyle is.




Lower Blood Pressure

Bone Inflammation

Lower Cholesterol

Appetite Suppressing

Increase In Good Cholesterol

Reduce Blood Sugar And Insulin Levels

Ketogenic Diet Side Effects

Just to be clear… You’re going to go through a phase called “The Keto Flue”. You may or may not experience one or more of the following symptoms when you first start off on the keto diet.

Frequent Urination



Sugar Cravings



 Ketogenic Diet for Weight Loss

ketogenic diet

If you’re used to calorie counting as a method of losing weight, most of what you’re familiar with will go out the window when it comes to using the ketogenic diet for weight loss.

Calorie counting models don’t take metabolic factors into account effectively, and the ketogenic diet actually reduces hunger so you’ll be eating fewer calories anyways. If that sounds like a win/win, it certainly is: you get to consume way more fat but you’ll actually eat less in total and lose weight.

One of the main reasons for normal calorie-counting diets is the prevalence of carbohydrate-rich foods in the North American diet. Consider the potatoes used to make French fries, rich dough used in pizza, or the fact that every hamburger or sandwich comes in between a large bun.

Carbohydrates have always been the enemy when it comes to fat loss because they take your metabolism in a direction opposite to ketosis; they take so long to burn off that your body never has a chance to burn any fat.

Instead of focusing on a calorie count, shift your focus to your macronutrient percentages and focus on that instead. Here are some guidelines for determining the types of foods that are best suited to your person ketogenic diet plan, as well as how much an average person should be eating:

  • Fat has a caloric value of 9 calories per gram of fat. Based on a 2000 calorie diet with 70% of calories from fat, you’d have to scarf down (2000)*(0.7) = 1500 calories / 9 calories =166g of fat per day.
  • Protein and Carbohydrates both offer around 4 calories per gram. For a 2000 calorie diet with 400 calories from protein (20%), you’d need 100g of protein daily to hit your goal.
  • Carbohydrates comprise a paltry 5% of your basic ketogenic diet. You’ll only need 25g of carbohydrates per day to satisfy your goal of 5%.

If you know a thing or two about food groups, you might make a key observation at this point about how to set up your diet. Carbohydrates are easy to consume on their own without eating protein or fat.

Foods like bread, pasta, and rice are high in complex carbs while not being a significant source of either protein or fat.

On the other hand, it’s very likely that you’ll be consuming your protein and fat together, whether it’s in protein in fatty meats other foods. Fats and protein often go together in the diet, but with careful planning you can ensure that you’ll getting the right ratio of protein to fat for the optimal results.

Eating fat has virtually no effect on blood sugar and insulin levels, but too much protein can actually drive up insulin levels in the blood and interfere with the process of burning fatty acids in the body. It’s critical to get the right balance of fats and protein in order to promote ketosis and weight loss. See my post about the Top 10 mistakes people make on their ketogenic diet plan.

The Three Types of Ketosis Diets

I’ll give you a quick overview of the three in case you don’t want to leave this post…

Standard Ketogenic Diet

  • SKD(Standard Keto Diet) The standard keto diet is eating high fats, medium protein and low carbs on a day to day basis. No exceptions!
  • As the most common of all types of keto diets. You want to limit your carb intake to 30 grams or less per day.
  • For the majority of you that are starting out, this is the one I recommend and also follow myself.

Targeted Ketogenic Diet

  • TKD – (Targeted Keto Diet) This is where you eat carbs only before you workout.
  • If you want to try this angle, you want to eat your carbs 30 to 60 minutes before exercise. I recommend eating digestible carbs that has a high glycemic index to prevent any stomach issues.
  • Foods that are high in glucose are the way to go to replenish muscle glycogen. Fructose based foods will only replenish your liver glycogen levels which is not a good thing at all.
  • With this approach, the carbs you eat before you workout will get used up before it has a chance to kick you out of ketosis. Just make sure to get your quality fats, proteins and veggies when you eat dinner.

Cyclical Ketogenic Diet

  • CKD(Cyclical Keto Diet) This is where you eat carbs once a week or every two weeks.
  • This approach is referred to as carb-loading. You basically remain on the standard keto diet five days out of the week (normally Monday through Friday). And on the weekends (typically 24 – 48 hours), you eat around 500 – 600 grams of carbs to replenish muscle glycogen.
  • This is only recommended for serious bodybuilders who know what they are doing.
  • For me this approach was a disaster as I stated earlier as I would literally binge on junk food. But if you think you can handle it, more power to you!

Ketogenic Diet Meal Plan

Now that you’ve built a great understanding of ketogenic dieting, it’s time to get set up on a plan that will help you succeed at losing weight with keto.

Remember, this diet doesn’t require special foods delivered to your house or anything fancy, we’re just going to eat regular, healthy, whole foods, cooked at home, and we’re going to balance our macronutrients (protein, fat, carbs) to the desired ratios for the results that we want to get.

Here’s a sample day plan for a ketogenic diet:


Lemon Water

-4 whole eggs (boiled is best)

-2 tbsp pesto

-1 diced onion, fried

-coffee with coconut oil


Morning Snack

-1.5oz sharp cheddar cheese



-4 cups leafy greens

-1 cup mushrooms and onions with chilli pepper

-6oz salmon

-1tbsp peanut or coconut oil


Afternoon Snack

-1 tbsp coconut oil

-1 avocado



-8oz steak

-3 cups vegetable of choice

-1tbsp toasted sesame seed oil


Let’s work through this meal plan and note some differences from conventional plans for bulking or cutting. Firstly, we’re having eggs for breakfast because we know that have protein in the morning will kick-start the metabolism for the day, and we need to get the body working early to maximize fat burn throughout the day.

There’s no particular emphasis on protein consumption here as with most bulking diets, but we do want to get some fats working early. Pesto will help your body start producing ketones.

If you’re a coffee drinker, mixing coconut oil into your coffee in place of your typical cream and/or sugar will help you eliminate that simple sugar from your diet as well as giving you an early blast of energy to start off your day.

For the morning snack, it’s significant that we’re not going for a fruit or vegetable or something high in protein. Cheese works well in the ketogenic diet because it provides many calories from fat while being virtually devoid of carbs (check the nutrition label) and relatively low in protein.

At lunch time, it’s important to eat fish instead of a chicken or a steak. Salmon and Tuna steaks are great whole foods – don’t cut corners and buy it in a can. Fish are full of Omega-3 Fatty Acids – healthy fats that break down into a great energy source throughout the rest of the day.

Incorporating healthy fats into our preparation of the main foods in the diet helps to balance calorie intake towards fats, so ensure that you’re using either extra virgin olive oil or a coconut oil to prepare that fish and not just baking it in the oven.

For your afternoon snack and post-workout, just double check that everything you want to take is sugar-free and low in carbohydrates.

Dinner is generally similar to lunch. Learn your go-to foods so you can easily track your nutrition throughout the day and use dinner to make any tweaks that will balance out your macronutrient ratios as best you can.

Steak is great because you can get a lot of fat along with a good amount of protein, so you’ll really be upping your calorie count and keeping your ratios solid as well.

If your need added fats, you can always eat an avocado or a couple tbsp of coconut oil.

Ketogenic Diet Weight Loss Results

Most hardcore fitness buffs and bodybuilders are used to taking protein supplements and can find it difficult to dial back the protein intake when it comes to engaging the keto diet.

That being said, the ketogenic diet weight loss results are fantastic, and you can also make strength and even size gains if you’re eating enough calories per day.

Some practitioners say that ketogenic diets can be the absolute best for bodybuilding and maximizing size in the gym. Diets high in fat promote higher levels of growth hormone as well as testosterone in the body, leading to more solid lean muscle gains.

There are other ways that you can add-on to the ketogenic diet to actually improve your keto diet results, burn more fat and even gain some muscle as well.


              • The Cyclic ketogenic diet is similar to the regular diet, except you actually eat high amounts of carbohydrates on just two days per week, sticking to the keto diet on the other five days. This is great for maintaining your carbohydrate stores for optimal performance in the gym, while keeping your body in ketosis for the vast majority of the time. As a guideline for this modification, stick to the absolute minimum level of carbohydrates you can handle during your keto phase. If you notice your output in the gym declining, you probably need to add more carbohydrates.
              • There’s little benefit to consuming carbohydrate right after a workout versus consuming only protein, so stick to protein shakes for your supplement and fit your carbs in later in the day or before. It’s a fact that consuming your carbs right after you work out can spike your insulin and negatively impact your exercise results.
              • Keto cookbooks contain some awesome recipes that can diversify your eating if you’re working with a ketogenic diet. Your keto diet results depend on home cooking – fast food contains too much sugar to be eaten on a ketogenic diet. If you’re excited about cooking new meals, learning a few different options can help you keep things fresh and original while sticking to a diet that gets great results.


Most people know what IIFYM means, and it’s never applied more than with the ketogenic diet. If it fits your macros, skip the calorie counting and just put it in your mouth. You’ll be shocked when you eat more fat, lose fat at the same time and look fantastic on the ketogenic diet.

If you’re looking to start a ketogenic diet, I created an easy system to get you started. I not only had success myself since I started two years ago but I’ve helped many others transform their life as well. With this guide, you get direct access to me as well as other cool bonuses. But I must admit though… I will hold you accountable…lol… So if you’re up for the challenge you can check it out here… See you on the inside… Julius

Ketogenic Diet Weight Loss Results | I lost 30lbs In 6 Weeks! My Success
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Ketogenic Diet Weight Loss Results | I lost 30lbs In 6 Weeks! My Success
Ketogenic diet weight loss results before and after. My success story on the ketogenic diet plan. How the ketosis diet plan can work for you.
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Dirty Weights
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105 Responses

  1. Alma Quesada

    I’m so very happy I found your page! I was on the ketogenic diet a couple of years ago and there wasn’t much information back then as there is now. I followed the diet and lost 25 lbs but fast forward to today Im 17 lbs heavier so I’m back on it again but this time I’m concerned because unlike before I wasn’t working out at all! I now train 6 times a week. I’m not skinny but I do consider myself a fit person and run 5k’s, obstacle course races and now training for my first CrossFit competition but I felt a devastating hit to my performance this week. I mean I know it’s normal to be weak and fatigued in the beginning but I’m not so sure if keto is the best diet for me now that my goal is to perform for these OCR and drop weight while still building muscles. Any advise for me?

  2. Stephanie Williams

    What are your thoughts on premenopausal weight loss? Should this work for me? I am 49 years old, 5’7″ and 236 pounds. Is there anything extra I need to incorporate to jump start my metabolism?

  3. Noel

    Hi Julius..I am Noel here..I am 37 years old, 5’8 and weigh 84 kgs..most of the fat is stored around the belly…please let me know how can I get rid of the belly fat since apart from that, the body structure is fine by using Keto diet…thanks !!!

  4. Indy

    Hi, I m 5’5 219. Vegetarian. I do take eggs and milk products. No fish or sea food. It’s because of religio. Never tasted meat ever. Mostly eat beans and lentils for protein. Can I follow? Because lentils and means r my protein source. Diabetic and under active thyroid.

    • juliusminor

      Sure you can as long as you have a protein source like eggs… Do you eat nuts?

    • Ram

      You can’t eat lentils or beans on Keto. Cause they have too many carbs . But you can follow keto. Since you are diabetic, I would do more reasearch.

  5. Suzy

    Hi , I’m just about to start on a keto diet – I would like a little info like how much protein , carbs , fat ratio should I be eating ? Also I do 3 classes at the gym of hiit, will I be ok doing this still ? I am classed as obese so I need to do this long term .. but I’m getting married in 6 months really has to be done !! Thanks

    • Julius

      You want to start off with 150-200g of fat per day since you’re new to keto… You can lower it when you become fat adapted. If you’re doing HIIT training, eat around 60g of protein… What is your weight and height?… You may want to start with 50-100g of carbs and lower it by 20g every few days…

      • Chris

        hey bro I have a question .. I’m in yhe same boat as you were … I train and eat right but I think it’s time to change my diet options ..tried keto before but not at a hundred percent. .

        how should I set up my macros .. currently I set set my protein 131gr ..Fat 167gr carbs 20
        would this be a good start

      • Julius

        That’s pretty good but you don’t “Need” as much protein… Around 80g – 100g of protein is good with close to 100g on your training days…

        For the first 2 weeks you may want to up your fats to 200g/day to train your body to use fats quickly…

      • Chris

        so once I have upped my fats to 200 gr and lower my proteins to 80-100 what happens next ….

        will I lose muscle …
        if fat loss stalls, do I lower fats a raise protein
        just want to be sure before I start …. got to at least lose 30 lbs by july ..

        I train 4 days a week .. Cardio after my work out 20 min eliptical. .intermittent fast ….
        I take suppliments magnisium vitamin D , B2 , L CARNITINE. ..CLA…multi vitamins. 3
        vitamins through out the day .. L CARNITINE AND CLA before meals

        I’m 44 male 234lbs ..body fat 30ish ..just need to strip this fat …

        your feed back would be great !!!

    • Julia H.S

      Welcome to Keto! I cannot say enough good things about it! Your starting macros really depend on a few factors: current weight, height, approximate body fat, activity level, age, and gender. Its also important to figure out your BMR and daily calorie allotment. Each person is different; there is no way I could eat 150 grams of fat and get in a good amount of protein while remaining under my calorie limit for the day (1300). It is recommended that you re-calculate these numbers if your activity level or weight changes. Every 15 lbs I lose I take a look at my Macros. Here is the calculator my keto community and I use:

      Good luck and Congrats on getting married!

  6. Denise

    HI, starting my keto eating habit today, do you have other meal plans? I am leaving now to buy my grocery list. I am committed. My question is this, I am 55, do HIIT classes and CrossFit style workouts along with lifting. I teach yoga. Wondering if you have found any issues with an older client? My metabolism has changed drastically in the last few years as the weight has crept up. I weigh 148, I am planning on doing 1400 kcal, 25% deficit. 25g carbs,75g protein, 111g fat. Does that sound like a good start?

    • Julius

      How tall are you? Also I think you should aim for at least 130g of fat and maybe lower your protein to 60-65g since you’re doing HIIT and crossfit…

  7. amanda fimiani

    female 26 yrs
    5’9 height 150lbs
    I want to loose weight and think my calorie intake might be too high?
    I am having around 2000 a day, but am extremely active burning about 500+ calories daily

    I just started ketosis and my fat is 70-75% protein is 20 and i am only having under 40 grams net carbs a day!

    I am gluten, dairy and refined sugar free. So I mix coconut oil in matcha tea. Again a bit confused as to my calories ?!

  8. Marta Kocol

    Hello Julius,
    I was wondering if I could ask you for your opinion in regards to my daily meals. Would find this meal plan ok for keto diet in order to loose weight:
    I weigh approx. 200 lbs 5’10” tall woman. I would have 3 eggs and 1 tbls butter for breakfast, than for lunch a shake: spinach, flax seeds, chia seeds, 1 tbls coconut oil, avocado, lemon. Snack: a keto bar and dinner: some green veggies with a salmon or steak. I use myfitnesspal for calorie counting and set my daily calorie goals at 1200, with 85% fat, 10% protein and 5% carbs. Out of that I would have 81g of fat, 36g protein and 22g carbs. Does that look like a good plan for keto diet? I would appreciate your help on this. Thank you in advance!

    • Julius

      Your calories, fat and protein are too low… At least eat 50g of protein and at minimum 150g of fat… If you’re just starting Keto, you shouldn’t worry about calories to much…

      • Marta Kocol

        Thank You for your help. I appreciate it very much. On top of that I also work out, I try to do so 5 days a week. I’ve been on keto for about a week now but when I check the ketosis with the strips I’m still in between negative and 0.5 . Is it that normal or am still doing something wrong?

  9. Kim

    Great article and very inspiring. I am very interested in the Keto lifestyle. My husband has Chrons disease and a friend of ours was telling us about the Keto diet. From the research I have done this seems very beneficial. However, I am struggling with the meal planning part of this. I currently plan our meals and grocery shopping weekly and know if I had a meal plan/recipes that we could be very successful. Do you have recommendations or suggestions on a place to find this?


    • Julius

      They’re all over the internet… Pinterest is a good start… You just have to pay attention to the ingredients especially if you have histamine or food allergy issues.

      • Allison

        Is there a plan out there that covers what to eat if you are histamine (and amines) intolerant and want to go keto? I have a food list from the Mast Cell Society. Another that is just published for histamines. Another from an allergy clinic for glutamates and amines… sigh! Exhausting trying to cross reference everything! That and I think it leaves little to eat, but no reactions LOL.

        We were looking at MAD (modified atkins – but it’s not dairy free or berry free) – mast cell and neuro-immune challenges (low carb keto came recommended to help). But we have no idea how or where to start!!

  10. Pat S

    hey Julius, love your blog and … im two weeks into keto and really seeing some great results..but i would liek to know what is the optimal calorie intake and macro split ishould be doing. im 31, 6 feet 2, at 195 lbs. ive put on muslce for the past year and want to burn body fat from what i am now (approx 21% fat) to ideally 15% or lower in next 6 weeks. what would you suggest?

    im currently doing 1800 cal a day, 5/25/70% – C/P/F – 22g/111g/138g

    the goal is to lean out so i see more definition and muscle separation, plus get ride of my love handles badly! … while retain or even growing muscle.

  11. Jason

    Hi Julius. You mention taking BCAA’s as a snack. Can you expand on what that is? Would a shot of Greens do the trick?

    • Julius

      Yes, Actually I prefer “greens” above BCAA’s which are (branch chain amino acids). BCAA’s are found in foods with protein like meat and dairy.

      They help with muscle recovery. Some believe that by being on a Ketogenic diet you will lose a tone of muscle. I’ve been on Keto for 2 years and I can say that’s not the case…

      I did try BCAA’S in the beginning but couldn’t tell any difference…

      Since I wrote this post over a year ago, I try to update it every now and then… So I’ll make sure to correct that based on my experience…

      As long as you get your meats you’re good!

  12. Lydia

    Nice meal plan. Do you think you’d get faster weight loss with just the meat & veggies (less calories) or with the added oils/fats (better ketosis)? I’m 10 lbs over my really slim weight and I need to lose it for a wedding in 4 weeks. Thanks!

    • Julius

      You definitely want to add fats on a keto diet… Fats are you primary fuel source… Plus you can easily lose 10 lbs in a month eating correctly and exercising…

      • Lydia

        Thanks Julius. I’m 5 days into an 800 calorie / day fat fast with coconut oil coffee. Feel pretty good and already down 6 lbs. Starting to look pretty good for a middle-aged lady. Will probably stop at Xmas and resume eating (sensible) carbs. Love your website!

      • Julius

        Oh NO!!! You don’t have to starve yourself to lose weight… Where are your nutrients, fiber, electrolytes…etc..? I’m sure you looked great even before starting this. The two “biggest” issues with this… It’s really unhealthy and I’m sure you are aware of that. But what happens when you start “eating” again?… Please keep me updated and thanks for the compliment..

  13. Karen

    Is it possible to do Keto being a vegetarian? No fish, poultry or meat of any kind. Do eat eggs and dairy. Thanks

    • Lydia

      If you are vegetarian, you can meet your protein needs with eggs, nuts, seeds and green veggies. And you can get your fat from olives, avocado and coconut. Google the eco-Atkins diet.

  14. Gabby

    Hi julius, my name is gabby, in. High school i was 5’0 125-128 but was solid. Was a cheerleader/gymnast, i also was a thrower on track & had always lifted weights, fastforward early 20s i became a long distance runner which i found to be theraputic. I was the skinniest i had ever been, i then became pregnant had my son by emergecy c-section… I nursed & was extremely thin everywhere but where it mattered, once nursing stopped my weight ballooned& everything ive ever known of dieting & working out has not helped me. I work overnights so im concerned about the sleep aspect as i dont get much during my 5 night work week & 2kids.. HELP! Ideally id love to lose 30lbs… Not afraid of diet or excercise! Guidance please!! Sorry for the novel!

      • Gabby

        I just started keto on dec 1st, im kind of winging it … Im drinking half my body weight in water, not eating at night at all, ive been researching non stop .. Again this goes against everything ive ever known … Yesterday i had bpc for breakfast, 2 eggs,heavy cream, 1/4 c shredded cheese, 1/4 pancetta & half an avocado, for lunch, dinner was 2 small haddock fillets crusted in parmesean with 2 cups of steamed broccoli & a green salad, romaine & cucumbers with 2 tbs poppyseed dressing .. Things i thought that werent keto friendly other websites says are ok.. I just want to do this right, i want to see my weight go in the opposite direction, i would hate to gain !!

  15. Emelda

    Hi Julius, great article. I’m 1 month into keto and am amazed l’ve finally started dropping the pounds after 2 years of trying several diets. This is positive lifestyle change for me. For the first time l feel empowered. Your progress is inspirational. Thanks for sharing.

    • Julius

      You’re welcome… Thank you as well!… I’m glad it’s working out for you and would love for you to keep us updated… Let me know if you have any questions…

  16. Ryan

    This was an awesome read, man! Convinced me to go Keto again, as I’ve had great results in the past. I workout 3-4x a week heavy lifting (powerlifter), but my weight has gotten too high for me. 5’8″ 21y/o Male, 223 pounds, but a lot of muscle mass. I’m ready to transition my focus to fat loss, mostly for health and body composition reasons, and the fact that diabetes run in my family and most my relatives have it!! I refuse to be apart of that! So thank you for this awesome read and inspiring article. Awesome job on your progress!!

    • Julius

      Thank you for the nice comment!… I definitely understand your reasons as I have diabetes, high blood pressure and pretty much everything under the sun in my family. Besides those reasons, the bone and joint inflammation/pain that I had no longer exists… That’s one of my favorite benefits of carb restriction… Keep me updated with your progress or comment if have questions… Thanks again!

  17. torero71

    Julius thanks for the reply. I am usually asleep anywhere between 9-10pm. I usually eat dinner early between 5 and 6. Work out at about 7:30(after we put our daughter to sleep Mon, Wed, Fri). I drink caffeine in the mornings. I have a full gym in my garage where I do light weight until fatigue(or close to it) for 3 sets one after the other Bench, Squat, Barbell Rows, Military, and RDL with about a two and a half minute in between. When I am done I usually throw in some auxillaries.. curls, tri’s, etc.. I was thinking of adding HIIT on off days(sprints on treadmill, jump rope). Thank you again!

  18. Umer Qaisar

    Its really a nice article. I will start following this ketogenic diet from today.
    I want to ask few questions.

    First: can I take 1 table spoon of honey with luke warn water as first meal of the day in this plan ? ( I heard this is good for weight loss)

    Secondly can we eat any fruits during the ketogenic diet ?

    third for how many days should I do this ketogenic diet ? ( will 30 – 40 days be enough ?)

    Please reply.
    Many Thanks.

    • Abbas

      Hi, stay away from the fruit! It’s high in sugar. You can instead eat vegetables. Opt for leafy greens, cauliflower, broccoli.

      Don’t think of this as just a diet. The best, very best thing you can do is make this a lifestyle change. And plus, after 30 days of being on keto, you’ll feel different; Better, look better and definitely weigh less. Why would you even want to go back to eating like before?

      Forget the honey. I find the some warm lemon water is best in the morning. Half a lemon in a mug of boiled water will really do you good first thing in the morning before anything else. Just remember that lemons do have carbs, so make sure to count it part of your count.

      Good luck

  19. torero71

    Julius thanks for sharing your story with us and the great breakdown of everything. I’m two weeks in on my standard keto diet along with exercise and I feel great. I know how vital sleep is but I find myself waking up very early in the morning usually between 3-4 am(I wake up at 5 for work) but I have so much energy I can’t go back to sleep and I am not tired throughout the day. From your knowledge and experience is this normal? And is working out more than 3x a week counter productive in your opinion? Thanks again, Josh

    • Julius

      What time are you going to sleep? Most importantly, what are you doing before you go to sleep? Do you drink caffeine? Yes you can exercise more than three times a week… What is your exercise routine?

  20. Vee

    I really was debating between this diet and the HCG which will cost me $400 not including the food I will need to buy to be on it. Can you provide me with a full week meal plan idea?

  21. Ro

    Julius – You are awesome and nice job with this! I have been a crazy person researching every university and medical journal to study nutritional ketosis as well as fasting, and how to use in combination. My goal is to be on the cover of SHAPE magazine when I’m 60 – a few years away – and this lifestyle what will make that happen. So far, 26 pounds in 6 weeks – this is huge – and I was inspired to read your results. DO YOU FIND that keeping snacks in your diet is OK?? Same question for whey powder vs egg white powder?? I thought the whey resulted in a higher insulin response…have you compared the two? As a former competitive powerlifter, I’m curious about this….and thanks for doing this great blog.

    • Julius

      Thanks for your kind words… Great job on your results so far! You actually inspire me!… As far as snacking, I like avocados… I don’t drink protein shakes. I get all my protein from meats. What are your workouts like?

  22. Kriti

    Hey this article was amazing! Ive just completed my week 1 of the Keto diet and initially i lost some weight, but as of today I have put on weight. Not sure if this is normal, I have stuck to the diet seriously.
    Looking forward to hearing from you 🙂

  23. Angela

    Awesome article!! Thank you so much for all of the information. You answered all of my questions. I’m looking forward to starting this new way of eating. Thank you again.

  24. Ciera

    Hey Julius my is Ciera. I new at this keto diet. Im 5 feet. Weight. 227 lb. I mean concerned is I’m afraid I’m eating less fat or I might eat too much fat. out of all the articles I read on the keto diet you really break down and make sense of it do you have a guide that I can follow also if I do cardio how long can I do cardio

    • Julius

      I have a guide that I’m working on but there’s so many factors involved with Keto adapting that varies from individual to individual… I suggest not doing cardio…

  25. Jackie Hulme

    I’m just starting I have adrenal fatigue and take thyroid hormone, what is the difference in the Keto diet for me having these issues, thanks In advance!!!

    • Julius

      You can Keto adapt successfully… Just do it slower than normal. Start off lowering your net carbs with 80-100g a day for at least the first week… Then gradually reduce your net carb intake down to 15g a day… Make sure your getting enough fats! Like 200g!

  26. sheeba

    Hi! I have just got on to keto diet since yesturday. My main concern is hair loss, what’s the best way to get away from hairloss as I am already suffering from it due to hormonal issues and don’t want to have more of it.

    • sheeba

      I would also like to know if cardio exercises like aerobics are ok to do when you are on keto, what do i do if i see a lot of sudden weight drop, should i stop cardio and switch to weight training?

      • Julius

        Resistance training is the best… Bodyweight or weights… HIIT training is ok… Mild biking, walking…etc… Most cardio raises your cortisol levels keeping you from Keto adapting…

    • Julius

      It’s not Keto that causes hair loss… It can be prior Thyroid issues… Iodine, zinc, magnesium or even B complex imbalances… Getting enough sleep… etc…

  27. Ash

    I lost 7lbs in the first 2 weeks of Keto, I do one aerobic type class a week and 4-5 HIIT classes. I have recently purchased the Ketostix and according to that i’m not in a ketogenic state. I have decided to throw myself back into this week regardless and I’m consciously writing down everything that I’m eating and keeping the net carbs to less than 20g’s a day. I’d be interested to know how many calories and protein you are consuming a day and what should my minimum fat intake be? A day for me at the min looks something like this

    Breakfast – Pea Protein shake with berries and coconut oil, linseeds and half an avocado
    Lunch – Cream Cheese pancakes with Mushrooms in Pesto and 1 celery Stalk
    Dinner – 2 chicken Thighs with Blue Cheese sauce
    Snacks – Cheese, chirizo sticks, nuts etc
    Drinks – 2 ltrs of water a day, some decaf Green Tea (red wine or clear spirits at the weekend)

    I have the Icarb app that gives me the net carbs for most things. Is there anything here that’s glaringly obvious to you that I could improve on?

    • Julius

      Lol… Ditch the protein shake and replace it with more fatty meats… What are those pancakes made of?… And where are your leafy green vegetables/broccoli? Eat More AVOCADOS!

  28. Lucy

    Easily the best keto article I have come across – great work!
    I’ve been playing with the idea of a keto diet for a few months, at over 300lb I need to make some big changes. I think my biggest concern atm is being unable to exercise. Due to my size it is painful so the only work out i really get is taking my dog for a walk. I guess I’m a little scared that eating high fat whilst not doing much exercise will have an adverse effect.

    • Julius

      Walking is a great way to start… The main thing is lowering your carb intake and getting healthy fats and green vegetables….

  29. Ps

    Both pork and beef. Honestly, don’t even know how to track fat and carbs but I have been eating way more carbs for sure for e.g. Rice, cookies, ice cream etc.

    • Julius

      Rice, cookies and ice cream!…lol… No… Throw that stuff away… I’m releasing a video series in a couple days… I’ll send you an email… It’s free…

  30. Ps

    Hi Julius, great job! Thanks for all the details here. I can only eat chicken & seafood. No bacon or steak for me. Also, dairy gives me breakouts Can you please suggest some meal plans? I need to drop at least 15 pounds in 4 weeks. Hoping you can help

  31. Wynn Roberts

    Wow! You look great. I am in. Always worked out, always ate what I thought was cleanly. 2 years ago I began eating primally and was in awesome shape but let the stresses of the wine biz add it back on. A piece of bread (or 3!!!) here and there, etc. In just two days, I’ve lost 3 lbs. I work out 4 days a week (2 day split x 2, all free weights) and HIIT 2 x a week (usually one day on its own and then on chest/back/tri day). No fears of bulking up (I’m female).

    You have INSPIRED me to really commit. My goal is 20 lbs in 6 weeks. Thanks for the best explanation of Keto that I’ve read to date.


    • Julius

      That’s awesome!… Quick question Wynn… How many reps are you doing per set when you do weights? Oh and thanks by the way…

      • Wynn Roberts

        I periodize my workouts; 2 weeks at 6 reps, 2 at 8, 2 at 10.

  32. Wendy Nichols

    Thanks Julius, you’re looking great!
    Is this diet for me?
    50 yr old ~ retired dancer (huge discipline with diet exercise most of my life) ~ yoga practitioner/teacher ~ through menopause at age 45, developed hypothyroidism, gained 50 lbs. ~ very high nightime cortisol, morning low ~ on NDT (natural dessicated thyroid medicine) ~ am easily exhausted, poor sleep since 2009, love juicing everything and find it easy to consume since appetite is low most days and eating food usually triggers intestinal discomfort…I like pea protein shakes a lot ~ always on the hunt for natural sweeteners but rarely find one I like that is healthy ~ love butter ~ recently found grilled salmon to be delicious ~ love all sorts of fruits & veggies ~ NEED to lose this burdensome weight!!! ~ exercise is limited due to adrenal fatigue, but love my gentle yoga 5 days per week
    Lol ~ this is a quick insight into my deal, but am hopeful this SKD keto could help me out
    *in the past a 40/30/30 diet always got me back on track
    But losing weight has been impossible for Years due to my health issues…I want to find what works but am still struggling
    Thanks so much, in advance, for any response of advice.
    Wendy Nichols

    • Julius

      Thanks for the compliment… Wow!…You definitely have a lot going on… This will absolutely work for you BUT!… It will take a different approach and life changing commitment… You might not want to hear this but… No protein shakes, no fruit (accept avocado) and you want fatty meats like chicken thighs, wings, drumsticks, pork belly… etc… Keto is great for thyroid issues and your adrenal glands… But you would have to approach Keto differently than those that do not have those issues…

  33. Krystal

    Hi Julius! Thank you some much for taking the time to write this article! I have learned so much from reading this today. I’m interested in following this diet plan. Could you tell me what you would recommend as far as an eating plan if I worked out first thing in the morning around 5am?

  34. Domino

    HI Julius,

    I really enjoyed your article. I do have a couple questions (sorry if I missed the answers in any of the comments above), how would someone calculate their personal macros? At 5’1″ female, I am not going to consume the same amount of food you do so I would think my macros would be considerably less than 150 – 200 grams of fat and so on a day? I am in week 3 and really haven’t lost much. I dropped just over 3 lbs the first week, less than 1 the 2nd week and not sure this week as I weigh on Mondays. Also, did you have to make any adjustments for heavy lifting days?

  35. Eileen Andersen

    Hi, I started last month and lost 16 pounds then went a week and no loss, thought ok fine then I gained 3 pounds and nothing I did wrong, no cheating at all and I go to the gym 5 days a week – nothing hardcore but I go. Is it normal for that to happen? Getting frustrated especially when I see all these people loosing all this weight and doing fabulous. I am on a lot of support groups on F/B and I am amazed but not sure what I am doing wrong. I know I cannot drink oil or butter in my coffee – but I have started to use coconut oil more and heavy cream too.
    Any advice?

    • Julius

      It can be many variables… Are you getting enough fats? Calories? How much sleep are you getting? Do you have any health issues like thyroid, histamine…etc…? Stress?… You can send me an email if you don’t want to post it here…

      • Eileen Andersen

        Sleep is good – cpap makes sure of that 🙂 Health issues are arthritis, high LDL ( think that will go away once I loose lots of weight, family history though). I try to track nutrients and I know I need to do better but I am pretty sure I am getting enough fats and calories but the pen and paper will tell for sure. This morning I am making a egg,spinach, mushroom, cheese & bacon in a large cupcake holder so I know how much I put in each. Stress….. I am a nurse, some of my high need patients are really tugging on my emotions and dealing with the ones who want their “pain meds” grrrr but overall I work for a great Dr in a great office so I am lucky, home life is great, could use some more money – lol who couldn’t – but have an ex who I guess I still have some pstd (20 yrs is hard) but still working on it – my last son is a senior in high school so won’t have to deal with the ex too much longer.
        Is there an audio of an exercise program that you know of? For stretches for core exercises?
        Hope you have a great weekend 🙂

      • Julius

        Stress could be one of the culprits… Stress raises your cortisol levels causing you to be in a catabolic state… Do you meditate?

  36. Anca Foran

    Hey Julius. Do you use a scale,to weight your food and/or an app to track the macros? I’m starting tomorrow and I’m afraid I won’t get enough gay in.
    Thank you

    • Julius

      I use to in the beginning but as you get use to it… You pretty much know what you are getting. Congrats on getting started, keep us updated on your progress…

  37. Kay

    I have lost 20 pounds in 6 weeks. Down to my last 10 and it’s been hard. I do spin classes 5 days a week. High intensity biking for 45 mins. You mentioned too cardio can kick you out if ketosis. Can you please elaborate?
    Thank you for the great advice .

    • Julius

      I would love to see some before and after pics… High intensity biking/running or any cardio for long periods of time can raise your cortisol levels, spiking your insulin whilst putting you in a catabolic state… Your body is eating away at your muscles by converting dietary protein into glucose. The physical stress from extreme cardio sends “stress signals” throughout your body forcing it to look for additional energy. Your hormonal systems interpret this energy as glucose. It’s like when you watch the Olympics, long distance runners look skinny and sick whilst “short distance sprinters” look thick and muscular… HIIT training or moderate cardio is the way to go if you want to spare muscle mass…

  38. Sean-Paul Dimagiba

    I hear you on the trial and error. I’m about a month and a week into keto and I’ve seen results but not what I was expecting with cutting out carbs. I need to adjust things so that it’s mainly fats I’m eating. Thanks for the thorough article. Major props

    • Julius

      Are you getting enough fats? What is your carb intake on a daily basis? Are you exercising and getting quality sleep?… Let me know as I want to help…

      • Sailaja

        Please tel how to calculate the protein, minerals etc., for Ketose diet. Should we need to exercise along with this diet? if yes, which type? Please share the document if you have any

      • Julius

        You don’t need much protein… Around 80grms should be fine for the average individual with moderate exercise… You may require more if your bodybuilding, intermittent fasting, working out fasted… etc… You want to exercise at least 2-3 times a week or at least be active like brisk walking… Moderate strength training is good enough.

  39. Julius

    Oh most definitely!… I’m creating a report that details what I do… I’ll update this post and make it downloadable so you can use it as a guide…

  40. tommy

    i really need more in details can you send me a email explaining what you usually would eat and how often you workout.

  41. Jules

    Tell me about your exercise routine while eating Keto. I just started after reading “Why We Get Fat” Not much was mentioned about card and or weights.

    • Julius

      I’m in the process of creating a workout guide as I had the same issue when I started… I Just could find anything on exercising in ketosis… I was losing muscle mass when I was doing a 7 day split…lol… Basically you want to work each muscle group at least twice a week. Workout with medium to heavey loads between 8-12 reps. I also bike 20 miles a day but it’s casual, not sprinting…lol… Cardio isn’t really necessary as it can raise your cortisol levels if it’s to extreme and kick you out of ketosis… You definitely want muscle contraction thought… I will update this post with more information… Good question!

      • Jules

        Thank you Julius for this important information. I will be watching for your workout guide.

  42. Judy

    This is the best ketogenic diet article I’ve read, by far. I feel I can do it the right way now and start losing. Thank you!

    • Julius

      Thank you… I appreciate it… The best part about Keto is it’s not just about the weight loss… But also the mental clarity and focus… Bone inflammation was a big one for me and hypertension… If you have any questions, please ask… Thanks again!

    • Julius

      No… Actually I did a lot research and of course, trial and error…lol… I pretty much use myself as a guinea pig. If you have any questions or if your thinking about giving it a try… I’m here to help. Thanks for the comment.

  43. pamela ravage

    I so admire all the hard work you put into this article. I learned so much ! And you look healthy and great ! This article was really thorough and includes everything someone like me needs to know about keto. I’ve slogged through the last 1 1/2 to 2 years on a so-so low carb diet, never really committing. I have more energy now but I know I could have more. Yes, I lost some weight–about 25 to 30 pounds over the course of the last two years, but I need to lose way more. Just in the last week or so I’ve started seriously considering keto and trying to learn more about it. Your article was a godsend…thank you !! You’ve given me just that boost I needed ! Thanks so much !!

    • Julius

      Thank you for your comment… And your welcome… I’m glad to see your considering Keto again… If you have any questions just ask… I would love to get an update on your progress as well… I will also update this post from time to time as well… Thanks!


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