I've been on the keto diet for about four months. In the beginning (first couple of weeks) I wasn't too strict on following the keto diet taking between 50-100 grams of carbs daily. Gradually I dropped the carbs intake under 20 grams a day.
At the same time I increased my visits to the gym from 1-2 times a week to 3-4 times a week and the intensity of the workouts. I only use the treadmill for brisk walk (7Km/h, w/incline 10-15%, for 60-90 minutes) burning on average 1200 - 1400 calories per visit.
I still take more proteins (than I need) and less fats (family won't help on this). I also have included a green salad with every meal
Seeing the results on me, the whole family has changed eating habits limiting bread / cereals / pasta / sodas / sweets etc.
For the last three weeks (vacation time) although I was taking more carbs and exercising less, my weight loss progress was not affected.
Overall, I was really surprised that I lost so much weight in such a short period of time (pending medical exams for any side effects) and I feel that I'm in full control of my weight.
PS
A couple of hints that work for me:
a) Adding a can of sardines / mackerel in olive oil (0 carbs, high fat) to my morning green salad keeps me going for most of the day.
b) When constipated a kiwi fruit will always do the trick.
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