How I Lost 50 Pounds with Keto and Intermittent Fasting – Johanna’s Story

How did you discover keto?

In April 2022, I discovered Dr. Berg on YouTube. One of his videos, “6 Things That Make You Look Younger,” introduced the concept that keto and intermittent fasting together might be the only effective way to diet. That statement grabbed my attention. I had tried both approaches separately in the past, but neither had produced real results.

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

I had always weighed around 70-75 kg (155-165 lbs) since middle school, and after my pregnancy in 2014, I returned to the same weight. At 175 cm tall (about 5’8″), I thought I was doing everything right: avoiding junk food, eating healthy, even going to the gym. Still, my belly fat and love handles wouldn’t budge. Bread especially made me feel bloated.

But just over a year ago, my weight started rising rapidly–I gained 20 kg (about 45 lbs) in six months, hitting 90 kg (200 lbs). Along with the weight gain came severe water retention in my feet and hair loss. I hadn’t changed my eating or activity habits, so doctors were puzzled. Bloodwork didn’t reveal much–except for extremely low ferritin levels–and the only advice I got was that I might be consuming too many calories for my activity level.

Even after restricting my diet, I couldn’t lose the weight. That’s when Dr. Berg’s guidance made all the difference.

By May 2022, after a year of struggling with unexplained weight gain, I decided to follow Dr. Berg’s advice and combine keto with intermittent fasting.

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

I binge-watched Dr. Berg’s videos and implemented everything I learned. My daily meals became consistent and satisfying:

• A large salad with feta cheese, extra virgin olive oil, and apple cider vinegar
• Sauerkraut or kimchi
• Fatty meat or eggs for protein
• Nuts, occasional avocados or berries with homemade kefir
• Cod liver oil, homemade kombucha, and xylitol gum as a treat

I didn’t need to force myself to drink 8 glasses of water a day. I simply listened to my body.

Once I started following his method, the results came fast. Within the first week, I felt significantly lighter. As the weeks turned into months, I continued to lose weight without feeling hungry or deprived.

How has your health improved since you started keto?  

• Weight loss
• Reduced appetite and cravings
• Improved mood
• Clearer skin
• Feeling in sync with my body again

Even though I wasn’t on any medications or diagnosed with health conditions, I started feeling healthier overall. Summer helped–I ate fresh herbs and veggies from my garden, biked to work, and soaked up sunlight–but keto and fasting were the cornerstone of my progress.

By October 5th, after an 18-day prolonged fast, I reached my goal weight of 65 kg (143 lbs). I had lost around 50 pounds in just five months.

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

1. Eat for health, not taste.
   Prioritize nutrients. Your taste buds will adapt, and you’ll grow to love healthy food.
2. Don’t get distracted by other sources.
   Stick with one plan–Dr. Berg’s. Type what you need into YouTube, like “Dr. Berg fatigue” or “Dr. Berg plateau,” and you’ll find guidance.
3. Avoid loophole thinking.
   No cheat days, no “keto-friendly” junk, no half-measures. Go all-in. Take it seriously. This is your health we’re talking about.

Any other details you want to share?   

I did hit a plateau after the initial 10 kg (20 lb) loss. For about a month, the scale barely moved. I also noticed my food cravings and water retention returned during strawberry season–most likely from eating too many berries. To reset, I completed a five-day prolonged fast, and it worked perfectly.

Confession: I weighed myself almost every day, even though I knew I shouldn’t. Seeing minor weight fluctuations did affect my mood. And eating out was tricky–even small deviations could knock me out of ketosis. If you’re serious about results, it’s not worth it.

If something isn’t working, cut more carbs, eliminate processed foods, and increase fasting. Don’t skip prolonged fasts–they can be as effective as a month of standard keto/IF. One week of fasting might do the same as one month of keto and intermittent fasting combined.”

Additional photos:

The before photos were taken at my lowest point in summer 2021, right after I gained over 30 pounds rapidly. Today, I feel empowered, confident, and in control of my health.