So I managed to convince my son to be my little quinea pig for a week. He had already been losing weight over the past several months under my direction, but not on a keto based diet necessarily. I had him eating Low to Moderate Carbs, High Protein and Moderate Fat. He has dropped down from 169 lbs to 147 lbs successfully using this method over the course of about 6 mos, nothing extreme and just light cardio 5 times a week. He's not really wanting to lose a lot more weight, but he does want to change his body composition. He's still holding on to fat in the belly area. So, i suggested we switch him to a Keto based diet to see how his body reacts. Plus, I have some things I want to test on him and I want to be able to really monitor how he feels each day so I can document it for you guys! Keep in mind that although the basic principals of the keto diet are the same, the actual plan differs for each person depending on several factors. What they have done before What their current weight is Weightloss Goals Health Likes & Dislikes Overall Lifestyle & Many more
Day 1 Current weight 147.1lbs (In the morning, empty stomach) Using my (Getting Started with Keto method) HIs Daily Calories would be app rob 1,460 plus bonus calories for any exercise completed during the day. Again, we don't fixate on the calories, just to have a general idea of what his portions should be like.
** He is a bit of a picky eater, doesn't like avocado or almonds so I try to front load his fat in the beginning of the day as much as possible since his meals for the rest of the day aren't as fatty. If you like Avocado, its easy because you can just add avocado to every meal and you are good! Thats why no 2 plans are really the same. Some people aren't tolerant to cheese and others don't like nuts or don't drink coffee so you really have to customize it per person.
Day 2 I added some MCT oil to his coffee and it gave him bubble guts (oops) we will skip the mct oil on day 3 and probably add more butter or use a coconut oil instead. Mid afternoon on Day 2 he is reporting that he feels sluggish and low energy. This is to be expected. at this point and time his body is not quite in ketosis so it is still looking to carbs for energy and since he has not given his body carbs, he is feeling a little off. He weighed himself at 4:30pm on a full stomach and was completely shocked to see that his weight had dropped to 143.1. Im not surprised, In the first week of cutting carbs it is not uncommon to drop anywhere from 5-10lbs. Carbs cause water retention and inflammation, in the beginning you are losing water. but it still feels great! You will lighter and flatter. And heck, we all know its good for the mental psyche to see the scale drop. However, DO NOT fixate on the scale. There will come a time when your weight will level out, but your body composition continues to change. Taking progress pictures is critical to keep you motivated.
He is also reporting, that he has no appetite. Having a hard time eating what I need him to eat, he's just not as hungry. **This too is also very common, fat is very filling, which is why counting calories is not needed on this diet, because in general if you are eating enough fat then you won't be hungry enough to overeat. Honestly the hardest part is making sure you get enough fat!!
2nd day evening (Received the following text) "SOS, I'm at the mall and craving everything" So much for not being hungry...LOL Soooo before he left for the mall, I had advised him to take a snack with him. A high fat snack like some Peanut Butter, or Panino fingers. But being just a tad on the stubborn side he refused, saying he was not hungry at all. Lets just say next time he will probably listen to me. I responded to his text and advised him to get himself a lettuce wrapped cheeseburger plain at in & Out Burger. As long as you are full on fat you will not have any cravings, but since this is only day 2 he hasn't kicked that sugar addiction so will power really comes into play! (takes approx 30 days to kick the sugar addiction)
Day 3 Weight 144.2- To be expected, after the initial water weight you will level out before you start to drop the real weight. Im having him weigh himself daily for the purpose of this blog, however I actually advise against it. Once a week is sufficient. The water fluctuations can be a (pardon my french) Mind Fuck. I personally hate the scale and rather measure progress by photos, measurements and just overall how your clothing feels.
He says he feels fine, but as his mom, I can tell you he is definitely edgy/moody.
Day 4 He's missing carbs today, said that carbs make him feel happy and he misses the feeling of over eating carbs and wanting to throw up after LOL (Strange Kid) He also had a minor slip up and ate a chicken wing w/ bbq sauce . Not too bad, but I would have rather him NOT done that. He was a little low on fats by the evening, so he fat loaded with MCT oil pills. A great option for someone like him who does not like a lot of the fatty foods required of this diet like avocados and Nuts.
Day 5 Weight 142.8 Definitely signs of mood improvement today. HIs energy seems to be up as well as his motivation. Although initially he had planned to only do this for a week as my experiment he's now talking as if he will continue the diet. You see what is happening is the "Keto Flu" is subsiding, his energy levels are increasing and he is now starting to see how he can sustain this. He is anxiously awaiting his Cheat Day tomorrow. Yup that's right you get a CHEAT DAY!! See my Cheat Day Blog for more info on how I feel about CHEAT DAYS!!
Day 6 He woke up energetic and in a good mood. Probably because it's cheat day LOL. Weighed in at 141 lbs. That's a 6lb loss in the first week. The first week you will lose the most weight because the inflammation and water weight from the carbs. It will taper off as the weeks go on, but don't obsess on the scale. Your body will start to change. You will lose weight in places that you never have before. His Cheat Day has commenced, he will be eating everything he is craving over 8 hour period. We will check in with him tomorrow to see how that "Carb Hangover" Feels....
Day 7 Well, turns out he wasn't really able to eat as much as he thought he was going to. What you don't realize is there is only so much food you can actually eat in an 8 hour period. He made the mistake that everyone does on their first "cheat day" and ate too much right out the gate and never got hungry enough the rest of the day to eat much more lol. It's better to pace yourself and eat just a little of all the things you are craving instead of A lot of only one of the things you are craving. Honestly after a few more weeks it won't even matter because your cravings will start to go away completely. He's actually not feeling too "hungover" but probably because he really wasn't able to eat that much. He's looking forward to getting back to that Keto life today! So there you have it..your behind the scenes look into my Keto coaching. Someone who was completely reluctant to even do this and swore he would only do it for a week as a favor to me is now hooked and looking forward to continuing his keto journey.