David Lost 82 Pounds with Keto and Intermittent Fasting 

Life before keto: 

When he was out shopping for new pants, David Duarte held a size 44 in front of him, wondering, “What has happened to me?” This moment prompted him to call his sister, who had found success with keto, and his weight loss journey began. 

Duarte was a wrestler in high school and had followed that with service as an active-duty soldier, so being overweight was not the way he wanted to live the rest of his life. “For years, I’ve known I needed to lose weight, but just thought it would be too hard,” he said. 

After starting keto: 

While searching the internet for information on intermittent fasting, Duarte came across Dr. Berg’s videos. With the support of his sister and a Facebook group to answer questions, provide recipes, and share success stories, Duarte was encouraged by how easily the weight came off with keto and intermittent fasting. 

Health improvements: 

Now that he knows the damage carbs were doing to him, he wishes he had cut out carbs years ago. Duarte managed to lose 82 pounds (37 kg) in seven months and today is maintaining a weight of 155 pounds (70 kg). “I feel 20 years younger!” he said. “No more knee pains, I can do small things like put on work boots without feeling dizzy, and I’m able to exercise now.” 

Advice for someone starting keto: 

To others who read Duarte’s story, he advises: only eat when you’re hungry and take advantage of apps that can help you count your macros. “If you feel hungry, drink a glass of water, wait 15 to 30 minutes, and if the hunger goes away, then don’t eat,” he said. “If you have a day that you go over your carbs, don’t beat yourself up; your body is very forgiving while living keto, just start the next day fresh.” 

Favorite ways to exercise:  

Duarte enjoys indoor rowing machines and body weight exercises such as pull-ups, push-ups, and dips. 

Favorite Keto Recipe:

Keto tacos.