My 22 pound fat loss in 6 months. How I did it (the short version).
I lost quite a bit of fat over about 6 months (over 10kg. More than 20 pound) and I keep getting asked for the short version of what I did. This is an attempt to do that.
Fat is stored by the body constantly. It is also picked up to be used by the body constantly.
My goal was to use more than I stored.
Lowering my carbohydrates to less than 20 grams a day forced my body to start converting stored fat into ketones to be burnt.
It also levelled out my blood sugar level. Carbohydrates spike insulin levels, and it is insulin that drives fat storage. Keep your insulin low and your body won’t store as much fat. Fat won’t spike insulin. Protein won’t either when it isn’t combined with Carbohydrates. I found I still had to moderate my protein levels though.
Initially one loses a lot of water (for a week or so) with the sudden loss of carbohydrates and so hydration and electrolyte replenishment is key. I used mostly coconut water. This made me feel pretty rotten and has the term ‘keto flu’.
I did a calculation of how much energy I needed in the day, then aimed to make about 80% of that requirement come from the fats in my food. Avocado, oils, fish, bacon, butter, cream, dripping, cheese.
