How I Lost 40 Pounds on a Dirty Keto Diet - My Full Story

I wanted to share with you my experience of becoming a lighter, healthier, and more confident version of myself without starving myself in the process. I've never been a fan of diets - they're just too complicated and restrictive, and I love food too much to give it up. At 5'9" (176 cm), my weight had been fluctuating between 185 lbs (85 kg) and 226 lbs (103 kg) over the past year. That 103 kg milestone was a wake-up call for me. I was experiencing some serious health issues, including chronic back pain and insomnia. I'd often wake up with a sore lower back after a full night's sleep, and my hips would start aching after just 6,000 to 7,000 steps. I was also experiencing excessive sweating and fatigue, which made me feel like I was 50 years old, not 38.

I knew I couldn't stick to a strict diet, so I started exploring other options. I stumbled upon a keto diet group on social media and began learning more about it. The group had paid challenges, but there was still a wealth of information available for free. I spent a month or so researching, taking notes, and buying the necessary supplements. By June or July 2023, I was ready to give it a try.

I'm happy to report that I've lost all 40 kg (88 lbs) on my own using a 'dirty' keto diet over the past 1.5 years. I'm now on maintenance mode, and I only joined the paid challenge later to understand what I was missing out on.

The keto-friendly sausage on the left has a clean ingredients list. Unfortunately, it's not the one in the photo. I've noticed that some people get it wrong by focusing solely on the carb count without checking the ingredients. That's what I call 'dirty' keto. Clean keto, on the other hand, means paying attention to the actual ingredients and avoiding any nasty additives.

So, what do we eat on keto?

Now we're talkin'! Meat, from ears to tail, and the fattier the better! This isn't some vacuum-packaged chicken from 'Dixy' (although that does happen occasionally), but rather good old-fashioned market meat (even better if it's from a local farmer or a friend who raises their own livestock): lamb (I've developed a serious love affair with it!),beef, pork (my favorite's gotta be the shashlik from the neck - so tender!),duck, chicken with the skin, pork belly,all the off-cuts, bacon with a clean ingredient list (go for the non-smoked kind, perfect for pan-frying - Mirogord and Blizhnie Goryok have some great options), fatty fish like herring (just make sure it's not in oil, got it?), mackerel, salmon, and so on.Vegetables. But not all of them. I'm a big fan of the greens - broccoli, cauliflower, Brussels sprouts, cabbage, zucchini, Now, let's talk about the veggies. I'm talking about the usual suspects: eggplants, green beans, cucumbers, tomatoes, avocados (yes, I know it's a fruit, but I'm including it), peppers, olives, and artichokes.Herbs are a must-have for me. I'm talking about the dark leafy greens - none of that iceberg lettuce or bok choy nonsense. I stick to the good stuff: arugula, mustard greens, parsley, dill, basil, and microgreens. In the winter, herbs can get pricey and tasteless, so I opt for microgreens, which I grow myself.And of course, I love my sauerkraut (I make my own or buy it from a reputable source with no added junk). It's a game-changer for your gut health and tastes amazing.And then there are the eggs. Don't be lazy and find a local farmer who sells high-quality, pasture-raised eggs. I've been doing this for a while now, and it's worth every extra ruble (I pay 150 rubles for a dozen in the Moscow region). I've even read about some ladies who got tired of eggs on their keto journey - I just don't get it. What's not to love about a perfectly cooked omelette with tomatoes?Here are some examples of my plates.

Okay, so those are the main components of our tasty meal/dinner. Of course, all the meat has to be cooked in good, healthy fats. I use animal fats, coconut oil, and Ghee (I use olive oil for salads, but I'm not a huge fan). I don't use any plant-based oils myself, but I do keep a bottle on hand for my family (although my husband doesn't really use it either). I've got to say, I'm not too fussed about dark, aged cheeses like parmesan, primadonna, mascarpone, mozzarella, cheddar, burrata, dorblue, or camembert - they're all dessert cheeses, so a little goes a long way. Nuts are okay, but not as a snack, and more as a dessert. I can pick and choose which ones I like (I've got a soft spot for almonds, but unfortunately, pistachios are off-limits). Salad mixes for salads, chia, and sunflower seeds are all fair game.

Full-fat milk is a must. I'm not a huge fan of black coffee (and if you're drinking instant, stop now), but I've recently started taking it with 33% cream (occasionally 20%).

Full-fat cottage cheese (around 18% fat), full-fat sour cream (at least 25%), and full-fat cream are all on the menu, but in moderation, after main meals. The same goes for cottage cheese with sour cream and berries - it's not a meal replacement, but a nice treat afterwards.

Speaking of berries, berries are okay. Not stone fruits, though. I had a bit of a thing with strawberries this year - never been a fan, but suddenly...

Berries like strawberries, raspberries, blueberries, and blackberries are my friends, but fruits aren't. The only fruit I can have is a lemon, and that's a must, but no bananas, oranges, watermelons, or honeydew melons for me.Sweet treats. I feel for those who rely on them - I've been there too. I've always managed to stick to my diet, but eventually, I do crave something sweet. There are plenty of keto dessert recipes online, from keto cakes in a mug that you can make in 5 minutes to other treats.

I buy dark chocolate (not often), allowed jam or preserves (for yogurt or that keto cake in a mug), allowed chocolate spread, Soski bars (rarely, as I think they contain too many carbs), and very occasionally, I bake desserts using almond and coconut flour (like cheesecake).

By the way, about sugar substitutes (I'm not a fan of unsweetened coffee, and I do add them to my desserts). I buy erythritol in bulk and also stevia powder in packets, as well as Fitparad No. 12.

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Additives/Baddies.

I've found that these three essential minerals - potassium, magnesium, and sodium - are a must-have when you're trying to shed water weight. When you're losing water, you're also losing important minerals that your body needs to replenish.

I mix potassium powder with sodium-rich Himalayan salt and drink it either by dissolving it in a glass of water or taking a spoonful and washing it down with a lot of water. Before a workout, I always take 5 scoops of this mix with 0.5 liters of water, and I add some apple cider vinegar for good measure.

Another supplement I swear by is apple cider vinegar with bee pollen. It's a game-changer for digestion, can help alleviate acid reflux, and even stabilize blood sugar levels. I drink it regularly, diluted in a glass of water.

I've covered my three must-haves, but there are a few more supplements I want to mention.

Rhubarb powder is a must-have, especially in the beginning. It's a liver cleanser, and I took it every morning for two years straight. Now, I only take it occasionally to finish off the remaining supply.

Active dry yeast is a B-complex vitamin that's a total lifesaver, but I overdid it and now I'm not a fan. I used to sprinkle it on salads for a nutty flavor, but now it's more like a medicine: one tablespoon in my mouth, washed down with water.

I don't drink chlorophyll every day, but it's a great addition to my supplement routine.

Spirulina - the algae. I've just bought it, and I'm just starting to get into it.

Main daily vitamins: Omega-3 (I'm currently taking Moller's, which I've been taking without a break since starting keto), D3 (in courses), B-1, Selenium, Magnesium citrate (which aids digestion, has a calming effect, promotes good sleep, and relieves leg cramps).

Drinking.

So, what can you drink on keto? Well, the main staple is mineral water. I like Pszj, Essentuki, Borjomi, and Stelmas. I always have big supplies at home. I rarely drink tap water.

I drink any kind of tea, and the more varied, the better.

Coffee - both capsule and ground. I avoid getting it from machines, as they often have lattes with dry milk or syrup, which I avoid.

Alcohol.

Well, it's like this... Ideally, you shouldn't drink at all. It'll help you lose weight faster. The girls from the marathon said they didn't even feel like having a drink at all.

I do drink, but I've given up my favorite beer. I've switched to dry rosé and red wine (I check to make sure the carb count is under 0.4g per 100ml). Occasionally, I might have a whiskey with sugar-free cola and mineral water, but that's a last resort. The problem with that cola is the aspartame, which will send your insulin levels through the roof.

By the way, about the second diet (which I'm not eating at all). It's, I know it sounds scary, intermittent fasting.

I stopped eating breakfast right away. I just can't eat in the morning. I even gave up my morning coffee at the start of my journey. My only morning snack was spirulina, potassium, and sodium with vinegar. My first meal at work was at 11 am. My second was at 3 pm. At home after work, I didn't eat. It didn't take long for me to realize that by 3 pm, I wasn't even hungry, so I dropped the first meal and stuck to one meal a day (OMAD) at 3 pm.

I've been fueling up on OMAД for ages now, and I don't even take food to work. I eat dinner around 9 pm, and it's a fully balanced, delicious meal. That means I go 23 hours without eating, except for tea, coffee, and mineral water. At home, I have a proper dinner. Some people might find it hard to fall asleep after that, but I'm not one of them. I go to bed around 11 pm, and if it's a weekend, I can eat as early as 5 pm, but only once. Trust me, it's not hard. I don't torture myself or force it. My body feels it naturally and wants it. It's like magic. During the marathon, we practiced intermittent fasting, which is a bit more challenging. My record is 77 hours without eating, and autophagy was in full swing. I've done 48-hour fasts a few times, and it's not that difficult, especially with exercise.

By the way, about exercise. Last year, I decided to tone up my sagging skin. Of course, I had to do something about it. I went from a size 54 to a 44. My skin was sagging, but I went to the gym. I go there 2-3 times a week. Most of the time, it's group strength training for an hour, and occasionally, I use the treadmill.

You know, I'm still feeling pretty good after a few months of using this thing. My energy levels have gone up, and I feel like I can tackle anything. Today, I even renewed my subscription for another year. As they say, 'sport is life!' I also want to mention that I don't have gallbladder issues - it was removed in 2022. And I've been following a keto diet, with plenty of fatty acids and just one meal a day. I have to say, I feel way better on keto than I did on a carb-heavy diet. My acid reflux, heartburn, bloating, and gas have all but disappeared. I've been reading comments on keto reviews, and people are saying their pancreas can't handle it. But let's be real, it's not the fat that's the problem - it's the carbs. On a well-formulated keto diet, your pancreas will thank you, and your blood sugar levels will drop. It's a game-changer, for sure.

And don't even get me started on those quick diets that promise results in just a few weeks. 'I did keto for 2 months,' or 'I did it for 3.' Listen, keto is a lifestyle - it's about ditching the junk food and eating real, whole foods with minimal processing. What's not to love about that?

I mean, let's take a look at my before-and-after pics. Okay, not all of them are from when I weighed 103 kg (let's just say I wasn't exactly thrilled about taking photos at that weight), but you get the idea. As of today, I weigh 65 kg, but I've been as low as 60 kg in the past (sssh, don't tell anyone!)

My hands are looking a bit rough! Veins are visible! I'm actually wearing the ring on my middle finger (it's on my ring finger in the photo, but I had to use a silicone spring to make it smaller)

I've gotta say, I've been living my best life for the past few years, and I'm not even 40 yet - it's going to be 41 soon, actually. This food has been a game-changer for me.