‘I Lost 80 Pounds In 9 Months On The Keto Diet And Running With The Couch To 5K App’
My name is Kelly Dziworoniuk (@kelly_flabtofab), and I am 29 years old. I live in Toronto and work in human resources. After reaching 307 pounds and seeing my parents successfully lose weight with the keto diet, I decided to try it. I also started using the Couch to 5K app to motivate myself to work out and can now run a 5K.
I have struggled with being overweight ever since I can remember. I have tried every diet out there, from WW (Weight Watchers) to Atkins, calorie counting, the cabbage soup diet to Whole30, and keto. In 2012, I joined WW for a second time with my best friend, and we motivated each other. I also joined the gym and lost 45 pounds in six months.
But over the next few years, I found myself in a new relationship and became far too comfortable with eating out. I was not eating in moderation or moving my body. I reached 307 pounds in five years—a 90-pound weight gain. I was medically obese and experiencing sore joints, and unable to move my body the way I used to. Daily life was becoming more and more tough. I was exhausted!
I watched my parents lose a combined 100 pounds in 2018 after they learned about the keto diet. I stepped on the scale on January 1, 2019, after spending New Year’s Eve upset with myself and extremely self-conscious. I knew I needed to make a serious change. I didn’t look back!
I followed in the footsteps of my parents and started the keto diet.
I knew this diet was for me when I didn’t have to stop eating cheese! I did not and have not tracked my macros (a.k.a. macronutrients such as protein, carbohydrate, and fat) while eating keto. I have reduced carbs in my diet, being mindful of how many I am consuming on a daily basis, while eating higher fat foods at the same time. I did research, following many keto recipes on Pinterest, and reflected each week on what I ate and how it impacted my weight loss.
I removed carbohydrates from my house, including rice, potatoes, bread, pasta, and even fruit. I went one year fully committed to eating keto. During special events, holidays, and birthdays, I stuck with keto. I made a plan ahead of time.
For me, eating out on keto is very easy and simple. You don’t have to give up your social life and dining out while on keto. There are so many modifications that can be made—lettuce-wrapped burgers, wings, and chicken Caesar salads are my go-tos!
Here’s what I eat in a day now.
Breakfast: Two eggs and three slices of bacon.
Lunch: Greek salad with feta, grilled chicken, and creamy high-fat dressing.
Snacks: A pepperoni stick and cheese string.
Dinner: Spiralized zucchini noodles with beef bolognese.
Dessert: A dark chocolate square.
I started working out after losing 80 pounds. I downloaded the Couch to 5K app and followed it religiously.
It was a small commitment that yielded big results! Over eight weeks, I literally went from sitting on the couch to running a 5K. It was the best feeling I have ever felt and probably one of my greatest accomplishments.
Staying on the keto diet was easy for me, but finding the motivation to exercise was not! I have never been consistent with working out, but this allowed me to find some consistency. And due to COVID-19 and gym restrictions, cardio has been the easiest. I can’t say exercising during the pandemic has been top of mind, but I am trying to push myself to get back to it.
These three changes have led to my weight loss success.
I found (and stuck) with the keto diet. I stuck to eating within the keto diet parameters, which normally involve consuming 20 grams of carbs daily.
I created accountability with Instagram. Tracking my weight loss journey on Instagram has been amazing. I never thought I would find such a motivating and supportive online community.
I made my mental health a priority. With weight loss came a roller coaster of mental shifts and changes. I became hyper focused on weight loss in the first year. I will be honest and say this focus became unhealthy and I lost sight of what long-term weight loss would be. So, I stopped weighing myself daily and moved to weekly weigh-ins and allowed myself the opportunity to eat off plan without feeling guilty for doing so. It has been a work in progress and I still struggle daily.
I am currently at 80 pounds down! And my weight has fluctuated.
I lost 80 pounds in the first nine months. I maintained this for many months, then lost another 19 pounds. I lost a total of 99 pounds in one and a half years on keto. Since this time, I have slowly gained 19 pounds back.
Weight loss will not solve all your problems, but it did help me gain a new appreciation for myself and my body. I have become more confident in my skin and all of my imperfections.
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