Last Updated on May 21, 2023 by Michael Brockbank
I would have rather titled this post differently, but, I had a hard time sticking to my diet this week. Still, I managed to drop just under 10 pounds in a week by doing a simple version of keto. Essentially, I greatly decreased my carb intake.
Because there are some things that I still eat, I can’t really call it a strict keto diet. For example, the chocolate almond milk that I use for my morning protein shakes has 19 grams of carbs.
This is far more than what I’m supposed to have on keto.
But, I can’t really say that I’ve been failing over this past week. In reality, I’ve lost 9.6 pounds. And if I would have been able to stick to my exercise routine, I probably would have lost a lot more.
Losing 10 Pounds in One Week with Keto
Although it’s kind of cool to see the scale take such a nosedive over the past seven days, I am a bit disappointed. Because I haven’t been as active, I probably could have lost a lot more.
On the upside, I learned a lot about myself and eating over the past week.
Decreasing the Carb Intake
Even though I didn’t stick to a strict keto diet plan, I was blown away by how many carbs I actually cut from my daily habits. On average, I consumed 79 grams of carbs per day. And that’s after cutting out a lot of stuff I usually eat.
I believe a big part of my issue lately has been the lack of actual exercise. I’ve been trying to get in front of the Xbox or walking more often. However, it’s not been enough to offset what I was eating before.
Without physical activity, those carbs eventually turn into fat stores. By reducing my carb intake by trying the keto diet, I’ve lost 10 pounds in just one week.
Imagine what I would have lost by either increasing activity or going deeper into ketosis.
Average Calorie Intake: 1,351 per Day
I have been trying to keep myself lower in terms of caloric intake. The important thing is making sure I burn nearly twice as much as I eat.
And I’ve had some pretty impressive meals from the viewpoint of keto. For example, we had a stunning chicken stir fry made with coconut aminos and cauliflower rice. It was quite a huge serving without the huge calorie or carb total.
By keeping myself busy and going to bed at a reasonable time, I’ve cut a lot of mid-day and late-night snacking. It probably helps that I am focusing on this case study so I can show you the impact of what keto can do.
At any rate, I’m pretty impressed with how well I kept my calories down this past week. Though, if I start exercising more, I’ll definitely need to eat more as well.
So, I didn’t get as much physical activity as I wanted this week. Part of that was out of sheer laziness and dealing with a few mental issues. And I’m actually quite disappointed in myself for the lack of movement.
Still, I managed to get a few steps in around the backyard and I did wind up playing a round of Avengers: Battle for Earth on the Kinect. It wasn’t a total loss.
If I want to meet my goals by October, though, I need to get off my ass and really put in the effort to move more.
I am pretty sure I worked through some of the mental hangups I had last week, which means I should be more focused. Since fitness starts with the mental aspect, I am confident that I’ll do far better during the next seven days.
How Much Will I Lose This Week?
Losing 10 pounds in one week impressed me a bit with this keto diet experiment. Even though I didn’t fully follow a strict regimen, I still lost a considerable amount compared to my other dieting attempts.
What will I do to see if I can break my actual personal record of 9.6 pounds in a week?
50 g Carb Goals
First of all, I’m going to try to maintain fewer than 50 grams of carbs. I know, this isn’t exactly keto, but judging from what I lost recently, cutting them in half should increase fat burn.
Unfortunately, this is going to be north of difficult for me. Considering part of my live shows involves getting liquored up on Mondays, Tuesdays, and Fridays, I’ll either have to cut back on the alcohol or trade-off something during the day.
I think it’s possible, though. Besides, I don’t really need to drink for my audience. It’s just a nice way to unwind after a grueling day.
Because I use MyFitnessPal to track everything I eat, it’s easy to see what I need to trade to reach my goals. I have a few snacks now that are ridiculously low in carbs that I enjoy. This means I can go through the past week, see the carb-heavy foods, and make a few trades.
For instance, I immediately cut 17 grams of carbs out of my morning by switching to unsweetened chocolate almond milk for my protein shake. Though, I did add a Splenda packet because I like sweet stuff.
Sticking with Workouts
I made a good plan of action for exercising throughout the week. Now, I just need to stick with the plan. Remember, a plan means nothing without putting in the effort to follow through.
Even if I don’t stick to the workouts, I still need to burn more per day than I have been. Because the more active I am, the more fat I’ll burn for energy outside of the carbs.
If I burned 10 pounds in one week with a half-assed version of keto, I bet I’ll melt far more if I stay active.
Seriously, my average steps per day last week were 5,658. When I lived in Westminster, I was hitting more than twice that on a daily basis. I need to get back to that point.
Using My Net 600 Diet
I’m using my Net 600 diet plan in conjunction with this version of keto. According to my physiology, it’ll ensure that I lose at least half a pound per day. But, I’ve lost more than that over the past week.
Still, keeping to Net 600 while greatly reducing carb intake should mean I’ll burn through the fat even quicker. Especially since I only kept the calories green twice throughout the week.
I don’t really view this as a failure as it’s the most times it’s been green in quite some time. Besides, you can’t argue the results of dirty keto while losing 10 pounds in one week.
Do I Really Need to Stick with Strict Keto?
It’s only been seven days since I started this little experiment. And although I haven’t stuck with a strict keto diet, I still lost an impressive amount of weight. Especially considering I haven’t been all that physically active.
However, I would like to see just how much of an impact a good keto diet can have on fitness and weight lifting.
The gist of this past week centers purely around reducing carb intake. Simply by cutting them in half, essentially, I’ve lost 10 pounds in one week by eating some foods tailored to the keto diet.
In order for me to reach my goals in the next five weeks, I have to do better. This means cutting the carbs a bit more and definitely getting more exercise.
As for sticking with a strict keto diet, I’m not sure if I’ll really need to. I mean, the weight loss aspect has been awesome this past week. But I don’t know if I can cut my carbs all the way down to 10 g per day without sacrificing things I like to eat.
I guess that’s part of any real diet plan, though…sacrificing to live healthier.
It’s still too early to tell how this will affect me overall. After all, it’s only been a week. Who knows, I might wind up changing my mind after a couple more.
Will it Be Enough By October?
During the past week, the estimates about how much I will weigh by October 3rd go down on a daily basis. This is a good thing, but I’m still too close for comfort. I would like to have a bit of wiggle room before the photoshoot.
But as it stands, I’m heading in the right direction. I just need to hunker down and get more out of this experiment.
Losing 10 pounds in one week even by using a lesser version of keto is beyond what I expected. Let’s see what happens if I get closer to actually being in ketosis.