Sarah Evans says, “Wild horses could not drag me from scouring the cupboards for food.” She felt powerless to correct her eating, which then led to other unhealthy patterns, and then back again. No doubt a few of us have felt stuck in that cycle from time to time.
Although she watched others manage their weight, it seemed impossible for her, as if there were some secret that she wasn’t lucky enough to know. Any attempts to gain control over her weight weren’t long-lasting, and the weight was starting to take a toll.
Desperate to take control, Evans began watching Dr. Berg’s Youtube videos after her best friend recommended them to her. “Keto was so much different than I had perceived it to be. It literally broke all the food rules I had been taught my entire life!”
In the YouTube videos Evans found the secret to gaining control, not just of her weight loss, but also of her overall health. “I noticed right away my blood sugar stabilizing, allowing the healthy high fats to satiate me to the next meal. I wasn’t driven by ‘fake’ hunger or the hunger that comes from carbs spiking your blood sugar. I no longer had to put myself to bed with hunger pangs (like with previous diets), but felt satisfied to the point I didn’t feel the urge to snack or reach for those high-carb foods.”
She’s even started an Instagram account, @myKetolife2, to track her journey and help others as they go through similar experiences. And she has launched her husband onto keto, enabling him to lose 50 pounds.
To date Evans has lost 80 pounds through keto and intermittent fasting. She has only 9 more pounds to lose before she reaches her goal weight.
How do you feel now compared to before?
I feel incredible!!! I feel healthy and strong and like I have gained back lost years!! I am ready for anything and have confidence to try new things. Best feeling ever!
What were the major lessons you learned from Dr. Berg?
Understanding the science behind how our bodies work! This was incredible to me. I loved his videos and explanations for laypeople like me. He broke the science down into bite-size pieces that I could understand and the visuals were so helpful. It was truly life-changing because the more I was able to understand, the more I was able to take it to heart, apply [it]and live it out. I also learned how important it is to have 7 to 10 cups of veggies a day. I still aim for that!
What was the hardest part about losing weight?
Keeping a positive mindset and learning a whole new set of food rules!! After a month of research, I made a promise to myself that I would see this through all four seasons and no matter what, I would trust the process and not give up on myself. No matter how bored
I got, how demotivated because of weight stalls (and I’ve had many!), how uninspired I became, how tired I got of cooking and planning meals–I would NOT give up. Keeping your mind engaged and focused is one of the hardest parts of this journey!! I also had to keep telling myself “I am forging a new path.” This little motto helped keep me in a learner’s mindset where I don’t have to have it all figured out at once. And then giving myself a year’s commitment gave my body and mind time to figure it out. I am learning a new way.
What is the best part?
Keto has provided me a healthy framework for eating and given me empowerment. I can do this! That empowerment has now seeped into other areas in my life.
What encouraged you to not give up?
My mindset from the beginning. Telling myself to “trust the process” and “I am not giving up on this for a year,” no matter how much I wanted to. I also made a commitment to myself to “not go off-plan unless it was planned.” This kept me from giving in to impulses that would quickly derail me mentally and emotionally.
I approached my food addiction much like a recovering alcoholic. It took me 18 months of completely abstaining from sugar and processed carbs before I was emotionally ready to “plan to go off plan.” I also broke keto down into smaller steps for myself, focusing on really listening to my body and how it felt.
First, I concentrated on getting below 25 net carbs a day. I didn’t worry about the other macros or calories. Then when I felt ready, I paid more attention to the other macros and started really homing in on my nutrition. Then when I felt ready (after about 7 weeks), I started to incorporate small fasting windows, gradually working my way up to longer fasts. Then once I lost 50 pounds, I started to incorporate exercise.
If I had done ALL of these things all at once, I would have been overwhelmed by too many lifestyle changes.
What would you like to say to someone reading your success story?
Continually ask yourself “How can I set myself up for success?” I have had to go back and reflect on this question several times on this journey. What set me up for success in the beginning looks a little bit different now. Times and seasons change, and what may have been working for us at the very beginning may or may not look different.
Especially when Covid-19 hit, I had to re-evaluate my approach and adapt my fasting schedule, etc. So taking a pause, reflecting and choosing how to best set yourself up for success as the seasons change is super-important.
How much weight have you lost since starting keto?
I have lost 80 pounds. I started at 239 and I am now 159! I have lost 13.5 inches around my waist alone!
What is your favorite way to exercise?
I love mountain biking and hiking with my dog. I also do Beach Body on Demand workouts which I love because there is so much variety and with each program I can follow a workout schedule.
What is your favorite keto recipe?
Favorite dinner: Cheesy Cauliflower Shepherd’s Pie
Favorite dessert is Sex in a Pan