300 Days on KETO! What Did It Do to My Body? | What I Eat to Get SHREDDED!

Video · published 2025-03-30

• Keto works by drastically cutting carbs (grains, sugars, sweet fruits, starchy vegetables, legumes) so the body burns fat via ketosis instead of glucose, keeping blood sugar stable, eliminating insulin spikes, and improving insulin sensitivity — the opposite of insulin resistance and type 2 diabetes.
• When weight loss on one-meal-a-day (OMAD) fasting plateaus, adding keto can restart progress; keto and intermittent fasting work best combined, and together took the creator from 30+% body fat and 177 lb to 8–9% body fat and 130.5 lb.
• Skip counting calories and macros — it is cumbersome, hurts adherence, and everyone metabolizes food differently; instead learn how foods affect blood sugar and adjust protein and fat up or down with activity level.
• Expect a rough 1–2 month adaptation phase (carb cravings, fatigue, headaches, lower libido, weaker workouts); push through it, because after adaptation energy, endurance, libido, and workouts — especially fasted ones — improve beyond baseline.
• To accelerate fat loss after full adaptation, lower the fat proportion of meals so the body draws on stored body fat instead — but only once hormones and energy are stable, not at the start; if reduced fat causes constipation, compensate with more dairy and vegetables.
• Eat the few carbs you do have (milk, nuts, berries) after the main meal, so its fat, protein, and fiber buffer against a blood sugar spike.
• Cheat meals are not worth it — one cheat meal stalled weight loss for a week and sent cravings skyrocketing — but if you slip, don't beat yourself up; accept it and move on. Alcohol is even harder to quit than carbs and slows both progress and injury healing, so cut it entirely.
• Build the diet from whole foods — meat, fish, eggs, organ meats, homemade yogurt and cheese, butter and extra virgin olive oil (no seed oils), leafy greens and cruciferous vegetables, nuts and low-sugar berries — and avoid processed supermarket "keto" products, which are often not truly keto; make desserts at home with stevia or monk fruit.