Our Keto journey has come to its conclusion for now. The three months are up so we're not being as strict with the diet, will stick to low carbs and sugar but not as strictly as when on full Keto. Here are some observations and results from the whole experience.
Diet: Full Keto, less than 20% carbs per day (many days zero carbs/sugar), high protein and fat.
Duration: Three months.
Total weight loss: 7-8kgs (about 9% of total body weight), lowest weight: 73kgs.
Supplements taken: Silymarin (milk thistle), Magnesium, Multivitamin, ACV (apple cider vinegar), MCT oil.
Fitness regime: Cardio and bodyweight workout (pushups, situps, skipping, etc) 3-4 times per week, 45 mins to 1 hour per session.
Challenges and observations
Had a Keto shake for breakfast and two meals per day with smaller portions. Experienced appetite loss so was never really hungry on this diet. Often fasted for 18 hours not eating the first meal until after midday (but having a Keto coffee in the morning. Always thirsty and always peeing, had to drink a lot of water.
Energy levels fluctuated but were much higher in the mornings. Quality sleep is very important and often overlooked - without it I generally felt shite the next day. Seems to knock your libido out a bit as well but being married, that's not such a big deal!
Avoiding the carbs was relatively easy, after two months didn't really miss rice or bread. Avoiding sugar was much harder, it is in everything here and you really have to pay attention to the labels on things. Became very sensitive to sweet-tasting things and generally didn't want anything sugary (even if it was Stevia or the like). Zero or low sugar equivalents in Thailand generally cost more than their unhealthy counterparts.
Did not have a beer for 3 months, but could drink spirits with zero sugar mixers or sodas. You got happy much faster but the hangovers were much worse!
Eating out was very challenging as you have to tell every place not to add sugar to their cooking. Keto food is obscenely expensive in Thailand, your food bill will double at least.
Most ingredients could be sourced online, the Hua Hin Keto shop seems more for the Bangkokians who don't mind paying 180 baht for a croissant. Macadamia and Pecan nuts which are very good for Keto are more expensive than gold in Thailand! Luckily the Mrs was doing it as well so we ate at home 95% of the time.
This guy was very informative (yeah I know he is a fitness celeb, but he includes a lot of dietary science and biochemistry in the videos which I found informative):
https://www.youtube.com/user/TheTdelauer
This was more of a lifestyle change than a diet and once your body becomes fat adapted (producing ketones and burning fat instead of burning and storing carbs and sugar), it is easier to switch in and out of Ketosis. It took 3 weeks originally but now a day or two. The first 4 kilos (mostly liquid) went fast, the next 3-4 kgs took much longer as it was burning the fat from different areas of the body. Belly is much smaller and shorts now too big, I'm never going to have a six-pack but it is a vast improvement and I feel a whole lot better mentally and physically.
Had the carb crash the first time back on them so will stay on limited/low carbs. Beer tasted like shite (but it did before) so prolly stay off that as well. This will probably be something we do every couple of months now for a month at a time, especially if the weight starts going back on. Would recommend Keto for anyone wanting to lose weight and still eat well or those with high blood sugar levels.
