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Name:
Benjamin S.
Age:
74
Weight Loss:
76 lbs. (34 kg)
Approach:
Keto
Duration:
6 months
How did you discover keto?
My name is Benjamin Sley, age 74, and I live in San Antonio, Texas. I discovered the keto diet by watching Dr. Berg’s YouTube videos about 6 years ago. I had been fit as a younger man serving in the Marine Corps, but through the stresses of life after I got out, I gained over 70 lbs. and was overweight for over 30 years.
I had many health issues, being 76 lbs. overweight. I had what is called “metabolic syndrome” for an overweight person. I was pre-diabetic, lethargic, and had blood pressure issues.
One day, I felt very dizzy and couldn’t stand without fear of falling. That landed me in the ER, at risk for a stroke or heart attack. I knew I had to do something!
A relative invited me to attend a Marine Corps Birthday Ball, which was 6 1/2 months in the future for me. That became a vision and goal for me to once again fit into my Marine Corps Dress Blues uniform.
About that time, I had begun watching Dr. Berg’s videos on YouTube, and that made all the difference! I had previously tried many diets, but Dr. Berg’s explanation of the principles of ketosis, switching from burning carbs as fuel to ketones and burning fat, resonated with me. I also like Dr. Berg’s approach to including lots of green leafy salads, of which I eat 7-10 cups daily with olive oil and vinegar and unprocessed food.
How has your health improved since you started keto?
In those 6 months on the keto diet, I was able to lose 76 lbs. and fit into my Dress Blues once again to attend the Marine Corps Birthday Ball.
I am pleased that with eating keto, I have been able to keep the weight off for 5 years – permanent weight loss with a mindset change and change in eating habits.
Does exercise play a role in your success on keto? If so, how?
I exercised, mainly walking or walking and some light jogging, just for cardiovascular fitness, and began lifting kettlebells. I realized that exercise was not the main source of weight loss, but rather to obtain fitness.
How does an average day of eating/fasting look for you on keto?
One thing that keeps me on track is complete fasting for 36 hours every Sunday from Saturday night to Monday morning. In fact, it’s become such a habit that I feel uncomfortable if I don’t fast on a Sunday. (Of course, if there’s a family function or something, I’ll switch it to another day, but I always do at least one day weekly.)
I try to keep my carbs around 50 net grams (total carbs minus fiber carbs) per day. On occasion, I exceed this number and get knocked out of ketosis, and it takes me 3-4 days to get back in it. It’s easier for me to stay in ketosis than have occasional “cheat days” and struggle to get back in ketosis.
If you could offer advice to someone starting keto, what would you say?
My three pieces of advice are:
1. Don’t think about having to lose 50 lbs. or more. Think about losing 10% of your body weight. There are significant benefits from losing 10%. Then, when you lose that 10%, have a goal to lose another 10%. And so on until you get to your goal weight.
2. Weigh only 1 day a week – for me, it’s after my fast day. Realize weight fluctuates. Once a week keeps me on track without obsessing about what could be daily water weight ups and downs.
3. This has to be a sustainable mindset change. The goal isn’t necessarily to lose weight but to have a healthy lifestyle with nutritious eating. If you eat nutritiously and cut out the harmful foods like sugars and seed oils, you will lose excess weight. This weight loss journey has blessed me greatly.
Although 74, I feel as if I’m 44 and have no health issues. I jog 3 miles nearly every day and feel stronger than I have in years. The keto diet with nutritious eating is well worth sticking to and making lifestyle changes for good health.
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