Charles knew he needed to make a change. At 28 years old, he weighed 260 pounds and was unhappy with his health and appearance. Though he had tried losing weight a few times before, nothing seemed to work long-term. But this time, Charles was determined to find a plan that would stick.
Discovering Keto
After doing some research online, Charles decided to try the ketogenic diet, commonly known as keto. This low-carb, high-fat way of eating had been gaining popularity for its effectiveness at burning fat.
Though the idea of limiting his carb intake was daunting at first, Charles read up on the science behind keto. He learned how cutting back on carbs and increasing his fat intake could switch his body into a state of ketosis. In ketosis, his body would start burning its own fat stores for fuel rather than relying on glucose from carbs.
Armed with this knowledge, Charles felt motivated to give keto his best shot. He cleared his kitchen of pastas, breads, sugary snacks, and other carb-heavy foods. In their place, he stocked up on proteins like salmon, chicken, and eggs along with plenty of leafy greens and high-fat foods like avocado, nuts, and olive oil.
The First Few Weeks
Adjusting to keto was challenging at first. Charles dealt with cravings, hunger pangs, and low energy levels as his body adjusted to using fat and ketones for fuel.
To get through the initial hump, he made sure to drink plenty of water and mineral-rich bone broth. He also turned to keto-friendly snacks like almonds, cheese sticks, and sugar-free jerky when hunger hit.
After a few weeks, the cravings subsided and Charles noticed his energy levels evening out. He no longer felt the post-meal crashes from spiking and dropping blood sugar. By sticking to his macros and making keto-approved choices, he had successfully entered ketosis!
Seeing Progress
In the first month on keto, the changes to Charles’ body were noticeable. His clothes were fitting more loosely and his belly was slimming down.
Seeing these tangible results motivated Charles to keep going. He steadily lost 2-3 pounds per week, and in just a few months he had dropped over 30 pounds!
For the first time in years, Charles felt in control of his health and weight. His self-confidence grew with each pound shed. He was no longer embarrassed to be seen in public or anxious about not fitting into restaurant booths.
Staying on Track
While Charles had some missteps along the way, he didn’t let slip-ups derail his progress. He learned to forgive himself when he indulged in off-plan foods and just refocus on the next keto-friendly meal.
Charles also realized the importance of building a support system. He joined online keto communities to exchange recipe ideas and encouragement with others following the diet. Knowing he wasn’t alone in the struggle helped Charles stick to keto during challenging times.
Reaching His Goal
Over the next several months, Charles kept up his keto eating pattern. He opted for bunless burgers over fries, zucchini noodles instead of pasta, and made fat bombs for sweet treats.
Almost 3 years after starting keto, Charles stepped on the scale to see he had surpassed his goal and lost 65 pounds! Weighing in at 195 pounds, he had reversed his obesity and lowered his body fat percentage from over 30% to a fit and healthy 15%.
Maintaining His Success
Charles knew from past dieting failures that the real challenge would be keeping the weight off long-term. To maintain his results, he committed to staying low-carb. While he slightly increased his carb intake, Charles limited sugary and processed foods.
Charles also continues to meal prep, weigh his portions, and track his macros. He exercises several times per week to support his metabolism and overall health.
Small sustainable changes, rather than extreme short-term dieting, became Charles’ lifestyle.
Keto Diet Plan For Beginners: Step By Step Guide
The complete ketogenic diet guide for beginners. Learn what keto is, how it works, keto meal plans, foods to eat and avoid, side effects, macros calculator, intermittent fasting tips, and everything else you need to know to get started.
Inspiring Others
Charles never imagined he could lose 65 pounds and keep them off. But by sticking to keto, he took control of his health one step at a time.
Now Charles uses his journey to inspire others who want to lose weight and improve their lives. While every path is different, Charles shows that with commitment and perseverance, big changes are possible. His story is proof that it’s never too late to pursue your goals and live life to the fullest!
FAQs about Charles’ keto weight loss journey
How much weight did Charles lose on keto?
Charles lost a total of 65 pounds over almost 3 years on the ketogenic diet. He went from 260 pounds down to 195 pounds.
How fast did Charles lose the weight on keto?
Charles lost weight at a steady pace of around 2-3 pounds per week. In the first month alone he lost over 10 pounds.
What was Charles’ body fat percentage before and after?
Before keto, Charles’ body fat percentage was over 30%. After losing the weight on keto, he got down to a fit 15% body fat.
What kinds of foods did Charles eat on the keto diet?
Charles ate a diet high in fat from sources like avocado, olive oil, nuts, and fatty fish. He also ate moderate protein like eggs, chicken, and beef. Charles limited his carb intake to under 50 grams per day.
How did Charles deal with cravings and hunger on keto?
At first the cravings were intense. Charles got through it by drinking water, bone broth, and eating keto-friendly snacks like cheese, jerky, and almonds. After a few weeks his hunger stabilized.
How did Charles make sure to maintain his weight loss?
Charles committed to staying low-carb long term. He weighs his portions, meal preps, and continues to track macros. He also exercises multiple times per week.
What was Charles’ motivation for losing the weight?
Charles wanted to take control of his health. He was unhappy with his obesity and wanted to improve his physical appearance and self-confidence.
How does Charles inspire others with his story?
Charles shows that no matter how long it takes, big health transformations are possible. His journey motivates others to lose weight and never give up on their goals.
