My name is Steve. I’m a 38-year-old male from the Lehigh Valley, PA. 

How did you discover keto?  

I first discovered the keto diet through a family member who had success with it. 

What did your diet look like prior to adopting keto?  

My diet before keto was not terrible. But eating out once or twice a week and overeating at most meals and snacks added up. I also sometimes felt lethargic after eating. The biggest issue with my previous diet was satiety. I always felt hungry. 

Did you have any problems with your weight or health before going on keto?  

I had been back and forth with weight loss since college, trying multiple workout and diet plans. These plans were effective for losing 10 to15 lbs., only to quickly put the weight back on in a few months. 

I started keto at the beginning of March 2022. I had been on a low-carb plan since July 21. I effectively lost about 15 lbs. on that plan, but the holidays rolled around, and I became unfocused and gained 7 lbs. back. I decided to get serious with keto for Lent. I also gave up alcohol. During this period, I started to see real results. 

How has your health improved since you started keto?   

Since starting the keto diet, my overall health and physique have improved. Just feeling lighter when moving around and jogging is a plus. I have explosive energy at the gym even while fasting. The overall outlook for the day and knowing I have control over my eating are great.  

How does an average day of eating/fasting look for you on keto?  

An average day of eating for me is usually a16:8 fast, eating from 11 a.m. to 7 p.m.. I start with a 3-egg omelet with Swiss cheese, half an avocado with nutritional yeast, almonds, and 3 to 4 oz of protein, like boneless chicken thigh or 80-20 ground beef. I also have a spring mix salad with keto dressing. My second meal of the day includes 6 to 8 oz of high-fat protein, spring mix salad with dressing, and sometimes a fat bomb for dessert. I also incorporate MCT oil on some days and drink Dr. Berg Electrolytes. 

Does exercise play a role in your success on keto? If so, how?  

Exercise has always been a big part of my life since high school. I regularly lifted weights. Walking, lifting weights, and light jogging, I’m sure, have played a role in my weight loss and physique. I am currently in the gym at least 5 days a week. I do a full-body workout on Mondays, Wednesdays, and Fridays, plus abs and light cardio on Tuesdays and Thursdays. 

If you could offer advice to someone starting keto, what would you say?  

Here are some words of advice for someone starting keto:  

1. Find friends or family who will keep you motivated. I have a circle of friends with whom I communicate daily via text. Although we don’t all do keto, we have a like-minded goal of good health and physique. We keep each other motivated. The mental part of weight loss and diet is the biggest, in my opinion. Get the mental part right, and the rest will fall into place! 

2. Be consistent. You will have days when you step on the scale, and you are heavier or lighter. You will hit plateaus. When I hit my first plateau, I started watching Dr. Berg’s videos. Watching the videos kept me motivated and helped me break my plateau. Evaluate yourself daily and weekly. Break down what you are doing and what’s working or not working. 

3. Find the food that works for you and practice intermittent fasting! I look forward to the meals we prepare and enjoy eating them. Grocery shopping is simplified. I am no longer hungry between meals. Experiment with different foods and see how they work with your body. Have fun with it!  

The biggest mistake I made on keto was not noticing sneaky ingredients such as soybean oil, maltodextrin, dextrose, etc. I feel some of these ingredients were keeping my ketones low and/or glucose high.