Ricky Johnson of Dallas, Texas, has lost 37 pounds so far on a ketogenic diet. We asked him a few questions about his experience on a keto diet, including his weight loss results, energy and struggles. Here’s what he had to say:
How did you learn about a ketogenic diet and why were you interested in it?
I first learned about it from Dave Palumbo on a forum at BodyBuilding.com
What changes did you first start making to your diet? What did you add/cut out?
I removed as many carbs as possible and stuck to a ketogenic food list, which is readily available online.
What have your overall results been? Weight loss? Energy level?
I’m now down 37 pounds. Energy level is great. I did experience the keto flu, but I read online at dietdoctor.com to mix a 1/2 teaspoon of salt with water and drink. My headache went away very quickly. Once I realized I needed to watch my electrolytes, I was good to go. I bought MIO w/ electrolytes to add to my water.
What have been your main struggles on a ketogenic diet?
The food gets somewhat limited, but I’ve learned to adjust. The other struggles are my strength losses in the gym. I can’t lift as heavy when on the keto diet.
Do you test if you are in ketosis? And do you try to stay in ketosis for a certain period of time?
I have the strips you pee on to see if you’re in ketosis. Just recently did I come out of ketosis for a couple of days to shock my body, and it seemed to work. It got me past my weight plateau.
What main things have you learned that you’d like to share with others?
Carbs and sugar are the enemy! If you can’t lose weight the traditional way by eating healthy and exercising, you need to try a ketogenic diet. Standard low cal/low fat diet and exercise doesn’t do the trick anymore. Limiting my carb intake seems to be the only way I can lose weight.
Maintaining a ketogenic diet can be tough, especially when it comes to keeping carbs and sugar low. Real fruit is the best way to satisfy the sweet tooth. So, here are several low-carb fruits to consider on a ketogenic diet.
These fruits and serving sizes have no more than 5 grams of net carbs:
1/2 cup of raw strawberries (3.3 net carbs)
1/2 cup of raw raspberries (4.2 net carbs)
1/2 of a medium peach (4.3 net carbs)
5 whole sweet cherries (5 net carbs)
1/2 of a kiwi fruit (4.3 net carbs)
1 medium apricot (3.2 net carbs)
1/2 medium Haas avocado (3.7 net carbs)
These fruits and serving sizes have no more than 10 grams of net carbs:
1 cup of raw strawberries (6.6 net carbs)
1 cup of raw raspberries (8.4 net carbs)
1/2 cup of raw blueberries (8.6 net carbs)
1/2 cup of raw boysenberries (8.0 net carbs)
1/2 cup of blackberries (5.9 net carbs)
1/2 cup raw grapes (7.1 net carbs)
1/2 cup raw pineapple (8.7 net carbs)
1 raw plum (8.6 net carbs)
1 medium tangerine (9.4 net carbs)
1 raw lime (7.1 net carbs)
1/2 medium apple (9.0 net carbs)
1/2 Valencia orange (5.2 net carbs)
1/2 cup raw honeydew melon (7.8 net carbs)
1/2 cup raw cantaloupe (5.7 net carbs)
These fruits above are affordable and typically easy to find. If you are considering attempting a ketogenic diet or are looking for support, check out this ketogenic diet resource guide here.