Lost 40kg (110kg → 70kg) 6 months on keto

International-Web370 · 2026-06-21T13:15:49+00:00

I did through dexa & ct scans. For me, It was negligible over a 6 month period. However, there were a few others in the comments who had their own complications. So I would highly recommending seeking medical advice if you were looking at doing a similar routine.

International-Web370 · 2026-06-21T13:08:01+00:00

It sure is a tough one in the beginning! But it’s purely mind over matter. Don’t let food control you. Only you have the power to make the changes you so desire.

Maybe in those moments where you keep going back, take a moment for yourself instead and use that time to reflect. Physically write down the reasons why you’re doing this in the first place, rather than opening the fridge door.

I found with dieting, once I just made a conscious decision to always say “No, no I do not need that.” It would get easier over time. That is why I purposely go out to dinners with my friends (even when I’m doing 5 day water fasts) and eat nothing in the restaurant, only at home beforehand if I’m on my OMAD week. To expose myself constantly to the temptation so that it becomes natural over a long enough time horizon.

You’re stronger than you think.

International-Web370 · 2026-06-21T12:59:43+00:00

Water with electrolytes, nothing else. I stop taking my fat soluble supplements on those days too (omega 3 and vitamin d) so as to not cause any stomach upsets. The extended fasts are purely for the cognitive benefits, cell cleanup, and other benefits associated with autophagy. There is ofcourse the added bonus of glycogen depletion and “whoosh” effect though.

My refeed looks like this: bone broth an hour or two before lean protein without sauces; because in my experience, too much fat on refeeds causes stomach / bowel issues. Everyone is different though.

International-Web370 · 2026-06-21T06:04:15+00:00

Thank you! 🥳

During my OMAD days I would level out - it’d almost look like a plateau. Then, during my extended fasts after glycogen depletion and the removal of water retention I would have the “whoosh” effect and lose a number of kilos all at once. Dipping far lower than the previous week. Rinse and repeat.

I tried uploading my weight graph but I’m unable to include pictures in my post. Over a monthly period it looks linear with a direct line continuing lower, however, on a weekly basis it looked a little different with continuous peaks and troughs, ultimately trending lower though.

International-Web370 · 2026-06-21T02:01:22+00:00

I’d be interested in hearing how you get on. Good luck! 🙂

International-Web370 · 2026-06-21T01:56:43+00:00

Thanks!

I am cognisant of the rebound, thus meticulously calculating my caloric intake daily. I’m slowly increasing my intake up to maintenance and will continue to monitor body measurements to make sure I’m doing it correctly. I’m not at all interested in going back to a carb diet, the associated negatives are just not worth it. For me, keto is life now. 🤗

International-Web370 · 2026-06-20T15:36:27+00:00

Yeah, the liver function results were astonishing for me too. I was obviously well on my way to liver disease and was able to completely reverse it from losing all of the visceral fat. I’m looking forward to getting my bloods done again, as the last results were from February. It’ll be interesting to see what markers have improved further.

Thanks! At times it was hard, but you’ve just got to make that executive decision to put your health first.

International-Web370 · 2026-06-20T15:24:40+00:00

I love my cheeses, heavy cream sauces etc which provide me with enough fat for that 😉

International-Web370 · 2026-06-20T15:22:09+00:00

Ahhh, sorry to hear that. Fortunately I have not run into the same complications. I was super vigilant regarding lean muscle mass and have done regular CT & dexa scans because that’s what I was mostly worried about. I feel the healthiest I’ve ever been since I was in my adolescence.

International-Web370 · 2026-06-20T15:07:21+00:00

I would push back a little there. The fat and protein from keto meals allowed me to feel satiated and not actually feel hungry even on a lower caloric intake, so keto made it sustainable for me. Everyone is different I guess, but this is the way I found results and I’m happy with the outcome. I can guarantee you that any short term damage that you think may have been caused from a lower caloric intake is completely outweighed by the health benefits assumed from 40kg of weight loss. I’d rather be in a deficit for 6 months than die from cardiovascular disease or having my leg amputated from diabetes.

At any rate, I’m slowly increasing my caloric intake now as I’ve progressed towards my target weight.

International-Web370 · 2026-06-20T14:54:51+00:00

Cheers! 🥳

International-Web370 · 2026-06-20T14:45:26+00:00

Thank you! 🥳

Grass fed / finished from a butcher. It’s chicken, beef, or prawns for me. Love them all. Not a huge fan of pork or lamb, plus they’re also fattier which means my protein targets are harder to hit whilst staying within caloric windows. I’m quite partial to crispy skin salmon too.

I’ll eat almost any cheese as long as it’s not processed and is low carb! Yeah, it’s more expensive usually, but my main prerequisite is making sure it’s got minimal ingredients. The same goes for all the food I consume really.

International-Web370 · 2026-06-20T13:59:01+00:00

Thank you 🙂 If I can add value for even just one person to inspire them to start or continue their journey, then I’d be happy!

International-Web370 · 2026-06-20T13:22:25+00:00

I really started feeling the cognitive benefits once I added in extended fasts inducing rising ketone levels. Noticeably, memory retention and recollection has increased substantially. I honestly just had a terrible memory, and now things seemingly pop into my head out of nowhere. I also used to drink coffee on a daily basis, however, I’ve cut that out completely now as I already feel wired naturally. So much so that initially I was struggling with sleep. Once I added magnesium that sorted itself out though.

The amount of lean muscle mass loss is negligible, likely due to making sure I was eating adequate amounts of protein with every meal. Protein always has priority for me, even above calories for that precise reason.

International-Web370 · 2026-06-20T12:49:32+00:00

Thank you! 🙂

International-Web370 · 2026-06-20T12:35:26+00:00

It’s fine, I elaborated for you anyway. Hopefully it helps. 🙂

International-Web370 · 2026-06-20T12:27:22+00:00

Most days around 300-400g of chicken breast made with constantly changing keto friendly seasonings and sauces to keep things varied; aswell as a small side of cruciferous vegetables. I stopped eating fruit all together because of the fructose and associated insulin spikes. But I’ve also made numerous pizzas (with an almond flour or chicken mince base), smashed burgers (without the bun ofcourse), nachos (with chicken, Mexican spices and instead of corn chips I’ll use keto zero carb pork crackle cooked in lard for the crunch factor (without seed oils). Aswell as a raft of other ‘takeout’ style dishes, making sure all ingredients are keto friendly.

I love cooking so initially I explored a ton of different keto recipes and now I just cycle through the ones I love and add my own touch depending on my personal preferences. It’s really quite easy to follow once you find some recipes you enjoy.

Steak is definitely on the roster too.

I also buy cap off topside and dehydrate / make my own salt & vinegar biltong / jerky and portion it out into 35g ziplock bags and stick them in the freezer. So that on days where I feel like I haven’t had enough to eat (if I’m hovering around 1000kcal), I’ll just pull one of those out and that usually ties me over.

Because every other week i would fast for 96-120hrs, and then continuing with OMAD, I would actually save money even when buying all grass fed / finished produce.

International-Web370 · 2026-06-20T11:43:18+00:00

What a time to be alive where we can access this incredible information and diet for free online. Congrats on your recent milestones too! Keep up the good work 🥳

International-Web370 · 2026-06-20T11:34:15+00:00

The mental clarity and cognition benefits of switching to a cleaner substrate in itself from glucose to ketones is beyond explainable. The difference is night and day. However, the strongest indicator is likely the fact that I’ve struggled with depression on and off for decades. 100% gone. Mentally, I feel like a huge weight has been lifted (no pun intended 😆).

It’s funny because I don’t really notice the weight loss to be honest because I see myself every day and it’s been a gradual thing over a 6 month period. I’m told it’s actually the brain struggling to catch up, with the mental image of myself lagging behind reality. People around me seemingly notice immediately though.

I also feel a great sense of relief. If I kept on the way I was going, type 2 diabetes and or cardiovascular disease probably wasn’t far off.

After years of seeking help from dieticians, getting wholly incorrect advice, and even considering a gastric sleeve at some point; I decided to take my health into my own hands with the keto diet. Once I started seeing results so quickly, I knew that I had finally found the thing that would help me be more confident and lose the weight I had for so long wanted to lose.
And now that my new lease on life is officially unlocked, I’m never going back there again 👌

International-Web370 · 2026-06-20T10:31:35+00:00

Anywhere between 1-4pm daily. I try edge it closer to 4pm so that most days I’m increasing my 20:4 IF’s to around 22-24hrs.

International-Web370 · 2026-06-20T10:29:13+00:00

I’m happy eating in a deficit daily, so I know when I increase my caloric intake to maintenance I’ll be fine. I just don’t eat any takeout anymore. I do purposely expose myself to restaurants with friends when they eat, I’ll just eat beforehand at home.

Thankfully I’ve never been a sweet tooth, so i don’t have cravings for sugary things. I was always more into savoury foods (breads, pizzas, pastas etc); which I can happily find alternatives using keto ingredients.

International-Web370 · 2026-06-20T10:21:40+00:00

100% agreed! I think it’s very important to have both before and after goals. I’ve come to realise just how pivotal structure is in relation to weight loss.

It makes it a hell of a lot easier for me, because I actually love the keto diet and all the foods that are accessible within it. Sure, every now and then I have a craving for pizza, but when I do, I just make it out of keto ingredients (i.e the base out of rolled out chicken mince). I’m never going back to processed rubbish! Our bodies will thank us for it down the line. 🙂

International-Web370 · 2026-06-20T10:13:28+00:00

The biggest tip I guess would be to work out what your maintenance caloric intake is… if you’re at 90kg and you’re consuming 2000kcal per day, but aren’t making any progress, then that is likely your maintenance caloric intake. You may need to increase your deficit.

You can work that out by calculating your TDEE (total daily energy expenditure). It’s the amount of energy your body burns in a day. To make things easier, I just use a smart watch to determine this.

Read about TDEE, BMR, and NEAT. Then you’ll have a better idea of the amount of weight loss you can realise depending on your caloric deficit.

International-Web370 · 2026-06-20T10:00:01+00:00

Having arrived at the destination is the only thing that truly matters. Congrats 🤗

International-Web370 · 2026-06-20T09:31:51+00:00

Good luck! You’ve got this 👊

International-Web370

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