Sample Keto Diet for Weight Loss
I was a competitive gymnast as a child, so I was always in great shape. I had coaches who dictated everything I ate, and I rarely deviated from their plan. That changed when I quit the sport at 16 years old.
By the time I was 18, after I moved out of my house, I was binge-eating. I mastered a routine of not eating in the mornings until I was hungry (which usually wasn't until around lunchtime), but then, I'd eat constantly for the remainder of the day. I loved starchy carbs like bread, potatoes, and pasta. And Pepsi...lots and lots of Pepsi.
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My turning point was seeing the scale read "error."
At 25, my husband and I decided to try to conceive—but we had lots of trouble. We ended up adopting our first three children over the next five years, and at 30 years old, I weighed 350 pounds.
Then, two years later, I discovered I was pregnant. After I gave birth to my daughter, I gained another 60 pounds and ended up weighing in at 414—something I only know because I had to order a special scale since the one we had at home read "error" when I stood on it.
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I was finally a mother, but I feared I would die before seeing my children grow up.
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First, I ditched the soda, which used to be the only thing I drank. Now, with water as my only drink, I focused on eating six low-carb, high-fat ketogenic meals a day. I exclusively ate carbs before, so I thought cutting them out would be the best option. I substituted my favorite carbs (like mashed cauliflower instead of mashed potatoes) and developed a taste for new things, which was life-changing.
Cut Da Carb
In just over 14 months on the keto diet, I lost 230 pounds. While I still follow a keto-ish diet, I'm not quite as strict (I watch what I eat, but I don't necessarily count calories or carbs). Here's what a typical day of eating looks like for me:
- Breakfast: A low-carb flatbread by Cut Da Carb with two eggs, a tablespoon of low-fat cream cheese, coffee, and Greek yogurt
- Lunch: A salad with hard boiled eggs
- Dinner: Chicken or fish with veggies
- Snacks: Greek yogurt, unsalted almonds or pistachios, and cheese
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I've been trying to reawaken my athletic side.
I take HIIT cardio classes (my kids and husband join me sometimes) and barre classes, plus I weight train. I make sure to go to the gym or be active in some way four to five days a week.
I recently reached an important fitness milestone: I successfully lifted 230 pounds—the exact amount of weight I lost! (I couldn't believe I walked around with that much extra weight for years.)
I make sure to work on my gymnastics, too. I think my years of flexibility and agility training have helped me dive back into the sport I love (I was just recently able to do a handstand on a balance beam again!).
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My weight loss hasn't been all positive, though. It forced some of my relationships to suffer.
I lost some friends on my journey, many of whom worried about eating in front of me, or simply didn't support my goals.
My most important takeaway: You have to work on your mental health as well as your physical health—the two go hand in hand. I was depressed before starting this journey, but I soon realized feeling and looking good physically won't fix your mental health.
Now, I'm not only at my goal weight, but I can say that I feel healthy and confident. My mental health matches my physical health, and I feel stronger than ever.
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Sample Keto Diet for Weight Loss
Source: https://www.womenshealthmag.com/weight-loss/a26112329/noelle-dawson-keto-diet-weight-loss-success-story/