The ketogenic diet has surged in popularity in recent years, fueled by its promise of rapid weight loss and potential health benefits. The "keto face before and after" phenomenon, showcasing dramatic transformations, has further piqued interest. This article delves into the real-life experiences of individuals who have embraced the ketogenic lifestyle, examining their weight loss journeys, health improvements, and overall well-being.
Understanding the Ketogenic Diet
Keto is a high-fat, low-carb diet. The ketogenic diet is a low-carb plan to the extreme. Followers of a common version of the diet source around 75 percent of their daily calories from fat, up to 20 percent from protein (no more, as this can kick the body out of ketosis), and just 5 percent from carbohydrates. It requires somewhat drastic changes to the way you eat, but it can take as little as a week or even a few days for your body to enter ketosis. In ketosis, your body starts burning fat instead of carbs for energy, says nutritionist Toby Amidor, RD. "Typically, your body uses glucose for energy. But when your carbs are cut drastically to five to 10 percent of your total caloric intake, your body uses ketone bodies (converted from fat). And that becomes your body's source of energy," she explains.
Weight Loss Success Stories
Many individuals have experienced significant weight loss through the ketogenic diet.
One person shared their journey: "Thanks to the keto diet, I lost 31 kg in 9 months. I weighed 131 kg, and my current weight is 100 kg. I followed the keto diet from October 2022 for about 9 months. Currently, I am on a low carb diet. I plan to return to the keto diet and lose at least another 25 kg."
Sebastian's photos from September 2022 and April 2023 showcase a remarkable transformation. "In the first photo and at the end of 2022, I weighed ~120 kg (max 121 kg), and in the second photo, I weigh 93 kg with much more muscle. From the first day of transformation, I completely rejected carbohydrates, very drastically, but without any adventures or problems. For 2 months I was on keto boxes. The kilos dropped by themselves, every day I weighed less and less. I thought it was impossible to live without carbs, but it turned out to be very easy."
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Małgorzata achieved quick results, losing 20kg from June 2023 to November 2023. "Keto is fat burning at full throttle, transforming your body into a fat-burning machine, using it as the main source of energy! You feel less hungry thanks to the high fat content and minimal amount of carbohydrates, so you can say goodbye to sudden hunger attacks and enjoy stable energy all day long!"
Another individual recounted, "My journey began in 2021, when I weighed 112 kg. At this point, I am down 35kg, and keto has become my lifestyle."
One woman shared, "I started KETO with a weight of 125 kg and ordering ketone test strips from BeKeto, and then… it all went by itself. Thanks to a well-conducted adaptation, the eternal hunger disappeared and a healthy approach to eating returned."
Another person lost 57 kilos on the ketogenic diet.
One person shared, "Privately I’m a mum, on keto for 6 months since 3 months expat. I lost 24 kg but that was not my goal. My main goal was to get healthy and fit again. I thank myself every day that I had the courage to finally switch to keto without much thought, just one day. A week after my two-year breastfeeding phase ended, I did my research and started my adaptation. A large part of my life I didn’t eat meat, for keto I went back to it."
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Another success story: "My wife and I have jumped into this lifestyle since July 2020 and we are not looking back! Thanks to the keto diet and intermittent fasting together we have lost nearly 80 kilos."
One person who weighed 230 lbs, "I jumped right in and didn’t look back. I was always able to lose weight but not able to sustain it. Keto is the ONLY lifestyle where I have been able to lose almost 70 pounds in 1 year and keep it off!"
Javian Rafus shared, "At the age of 41 I’ve tried every diet from the Mediterranean, Paleo, Atkins, and the Tim Ferris diet, but nothing gave me the weight loss gains like following a ketogenic life style. I lost 55lbs in 4 months and became a certified keto coach in the process."
These stories highlight the potential of the ketogenic diet for achieving significant weight loss and maintaining it long-term.
Beyond Weight Loss: Health and Well-being Improvements
The benefits of the keto diet extend beyond just weight loss. Many individuals report improvements in various aspects of their health and overall well-being.
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One person shared, "Besides losing weight, I completely eliminated my high blood pressure and, after gaining so much weight and developing type 2 diabetes, I managed to bring my sugar levels back to normal, which are now under control. I can run up to the third floor of my apartment and, most importantly, I can tie my shoelaces. I used to do this with great difficulty, breathlessly, and when I stood up, I was out of breath!!!"
Another individual with Hashimoto's and a pre-diabetic state shared, "I lost 35 kg, returned to my weight from 8/10 years ago, currently weigh 52 kg and maintain my weight… I thank the people who led me and explained what this diet is about, what happens in my body, and why the diets I used before did not work, what we can achieve."
One person who has been suffering from type 1 diabetes since the age of 9 shared, "For many years I could not control the disease, leading to many complications, from deteriorating eyesight to kidney problems. I was also in a diabetic coma, which led to minor brain necrosis. My physical activity was at a tragic level, a short walk was a challenge…I began looking for a solution on my own. My keto journey began after coming across a YouTuber’s video. I started with LCHF, which turned into keto, improving my test results from the average glucose value over three months, cholesterol, or Vitamin D. From a lazy good-for-nothing, I became full of life and will. Keto changed me and my approach to life for the better, and this healthy lifestyle will stay with me!"
One woman switched to keto after her 4th pregnancy, "Thanks to this eating style, I am back to my pre-pregnancy weight and most importantly I have regained my energy, my desire for daily activities, my self-esteem has increased and I have finally started sleeping well. I always get up mega rested and ready for another beautiful day. Despite being a full-time mum I also find time for myself. 3-4 times a week I try to do a workout in my home gym, we walk a lot. There is also time for home spa and beauty treatments."
Another person shared, "Nicer skin, improved sleep. At the gym, the results despite the lack of carbs were very good in terms of strength. I recommend keto as a lifestyle."
Javian Rafus shared, "On the left I was 200lbs and dealing with depression, anxiety, gut distress, arthritis, and a slew of autoimmune conditions. Also as an epileptic I was suffering from daily seizures. Once I found the keto/carnivore lifestyle this quickly fell to wasteside!"
These experiences align with research suggesting that the ketogenic diet may have benefits for individuals with type 2 diabetes. In one trial, people with type 2 diabetes who followed a ketogenic diet for two years were able to decrease their use of diabetes medications by 81 percent, while those in a control group increased their medication during the same time span, according to research published in 2019 in Frontiers in Endocrinology.
Addressing Common Concerns and Challenges
Despite its potential benefits, the ketogenic diet is not without its challenges. Some individuals experience the "keto flu" when starting out, characterized by symptoms like irritability and headaches. It's also important to note that because it's so restrictive, this diet isn't really meant to be done long-term, according to Scott Keatley, RD, of Keatley Medical Nutrition Therapy.
One person shared, "I have been on the ketogenic diet for some 12 months now. Despite objections from friends that the ketogenic diet damages the body and liver, and that I will feel bad in general. My transformation isn’t about losing 30kg in a year, it’s about the long, hard work of changing my lifestyle, my approach to food, to taking care of myself. Fighting an eating disorder is not an easy battle, which is why it takes so long, but the ketogenic diet has helped me in this fight. I have regulated my diurnal rhythm, learned to eat deliciously, choose foods that don’t harm me and supplements that support me in my fight for health."
Another person shared, "Sometimes I struggle with reduced motivation, lack of time to prepare meals, I run a clinic where I help people in pain and I conduct training sessions where I help them achieve their goals. I always put myself second, which reflected in my weight and lack of time for good food. While on the ketogenic diet, I lost 57 kilos. I work 10 hours a day at my desk and raise my son. I have practically no free time, and my transformation perfectly demonstrates that the ketogenic diet guarantees 100% success."
It is crucial to consult with a healthcare professional before starting the ketogenic diet, especially for individuals with pre-existing health conditions. The best way to determine if the keto diet is for you is to talk about it with your doctor.
The Importance of Lifestyle Change
Many success stories emphasize that the ketogenic diet is not just a temporary fix but a lifestyle change.
One person shared, "For me, keto is not a diet, it’s been my lifestyle for 3 years. I am only human and have highs, but I always humbly return. Keto has given meaning to my life, my health, my figure. Finally, I have the will, I am full of strength and energy to act and I have forgotten about the post-meal crashes."
Another individual shared, "My transformation isn’t about losing 30kg in a year, it’s about the long, hard work of changing my lifestyle, my approach to food, to taking care of myself."
One person shared, "Quitting alcohol which became the catalyst for all the changes in my life. Additionally, after some time I decided to go back to exercising in the gym, which at that point was just a memory. That’s when low-carb AND keto came in."
Adopting a healthy lifestyle that incorporates regular exercise and mindful eating habits is essential for long-term success.