Ketogenicinfo » Keto diet » How to Make a Keto Diet Transformation

How to Make a Keto Diet Transformation

Time needed: 90 days

How to accomplish a keto transformation in 90 days?

  1. Make a commitment.

    Decide that you absolutely must change your life and commit to making a keto transformation.

  2. Prepare by learning as much as you can about the keto diet.

    Gather keto diet information and read a good keto diet beginners guide.

  3. Throw out all your high carbohydrate foods.

    Get a good keto diet food shopping list.

  4. Increase your fat intake to get keto-adapted.

    Take steps to prevent the keto flu.

  5. Keep track of your progress and start fasting

    Once you are fat-adapted start intermittent fasting and eating one meal a day.

  6. Stick with the plan and don’t get discouraged

    Don’t believe the keto myths and after 90 days you should be well on your way to a keto transformation.

I needed to know how to make a Keto Transformation

That’s what happened to me. In late 2017 I became extremely sick with digestive issues and went to the emergency room at the VA hospital in Leavenworth Kansas. They ran a series of tests on me and conducted a colonoscopy.

keto diet transformation
Before my Keto Transformation

I was 5′ 10″ 285 pounds and had damaged my stomach lining with repeated high doses of Ibuprofen (Advil). Prior to the colonoscopy I already had severe obesity, non-alcoholic fatty liver disease, high blood pressure, acid reflux (heartburn), high triglycerides, and sleep apnea.

I wanted to lose weight but I didn’t know how

As a result of the tests, it was determined that I was a type 2 diabetic and my life changed. My fasting blood glucose was over 160 and my A1C was over 7.5. I would get extremely irritable in-between meals and would actually get shaky and feel poorly. I actually felt like I had low blood sugar even though I had high blood sugar.

The phenomenon of being “Hangry” is explained here

The doctor at the VA gave me a glucose monitoring (Accu-Chek) kit and showed me how to prick my finger and told me I would have to check my blood glucose every morning. The doctor put me on diabetic medicine (Metformin), sent me to a nutritionist, and set up a 90-day follow-up appointment.

The keto diet transformation saved my life, but I got lucky

But before I left, the doctor looked around to make sure no one was watching and she whispered to me “unofficially” that if I wanted to beat diabetes I would have to severely restrict my carbohydrates.

She said it was the sugar that was raising my triglycerides and blood glucose, not the fat. She explained to me just how unhealthy sugar was and how bread is broken down into sugar.

I said, “Ok Ma’am, I’ll do my best,” and she stopped me and said harshly, “You don’t understand; you can only have 30 grams of carbohydrates a day, and 1 piece of bread has 27 grams.” She didn’t call it keto, she explained to me how a low carb diet could give me weight loss results.

My doctor explained to me how a lifetime of Yo-Yo dieting had contributed to my diabetes.

I left the VA that day in shock, my head was spinning. I went home and thought about what she had told me. I took the blood glucose kit (Accu-Chek) out and read the instructions, I even pricked my finger and tested my blood again.

At that point, I had no idea that keto could give me weight loss results

I really didn’t like the idea of pricking my finger for the rest of my life, it didn’t feel very good. At that point I got depressed, my grandfather and uncle both died of diabetes and a good friend of mine just had his foot amputated due to diabetes.

fat belly before keto transformation
I was sadly proud of my belly before my keto transformation

I was knowledgeable about the life of a diabetic and had seen a lot of pain and misery associated with diabetes. Have you seen some of them forced to drive around in those little carts inside Walmart because they can’t walk anymore? There was so much that I still wanted to do with my life and wasn’t ready to have a foot amputated.

I had heard that the keto diet was dangerous and potentially unhealthy, but when I heard about it from my doctor it opened my mind.

I decided on a keto transformation because:

“I like toes better than french fries!”

My initial knowledge about the Ketogenic Diet was minimal and I definitely didn’t understand the weight loss results keto could give me. So I started researching this diet that didn’t allow bread. I found out it was called the Ketogenic or Low carbohydrate diet.

The research that I did gave me hope. I learned that thousands of people lost weight and reversed diabetes with this diet.

The more I read and learned, the more determined I got. I read two books right away. “The Keto Reset Diet” by Mark Sisson and “The Obesity Code” by Dr. Jason Fung. I also watched an eye-opening documentary called “The Magic Pill“.

swollen face before keto diet transformation
My swollen face before keto transformation

I also watched an amazing webinar sponsored by BYU called “The Plagues of Prosperity” by Dr. Benjamin Bikman. He (Dr. Bikman) is a Physiology & Developmental Biology Assistant Professor and expert on insulin and glucagon.

I kept researching the keto diet for results of proven weight loss

I also researched Virta Health. They have a clinic that specializes in the reversal of type 2 diabetes with a clinically controlled Ketogenic Diet. They have achieved a 60% reversal in type 2 diabetes and a reduction of 1.3 % of A1C after 1 year. Virta Health has also seen a 39% reduction in inflammation and a 24% reduction in triglycerides. 

I learned that keto can also transform liver health

Their Ketogenic Diet transformation has also helped people achieve a 29% improvement in liver function and a 55% improvement in insulin resistance. Virta Health keto is the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery.

Then I heard about Dr. Sarah Hallberg. Her well-known webinar on reversing type 2 diabetes has had over 4.4 million views on Youtube. She’s not a quack, Dr. Hallberg’s credentials include: Board Certified Internal Medicine by the American Board of Internal Medicine, Board Certified Obesity Medicine by American Board of Obesity Medicine, Board Certified in Lipidology by American Board of Clinical Lipidology, and ACSM Registered Clinical Exercise Physiologist. 

An expert in Lipidology is called a “lipidologist.” A lipidologist is a doctor who has received specific training in cholesterol management. So if a Keto Diet transformation dangerously raises harmful cholesterol, Dr. Hallberg would know.

So on and on I read and watched and learned and started implementing what I was learning. It started working almost immediately. Initially, I lost water weight and the swelling went down in my face, ankles, and fingers.

keto diet transformation pose
My Keto Diet Transformation

During my research, I also learned how to increase healthspan and life expectancy

To stay healthy and age gracefully we have to go for periods without eating and give the body a chance to heal. We heal at the cellular level from the inside out when we fast and enter a nutrient-depleted state. Primarily going without carbohydrates and protein starts the healing power of fasting.

My Keto Diet Transformation Results

I didn’t get the Keto-Flu, but for about the first 3 weeks I felt drained and my strength definitely went down in the gym. I became fat-adapted at about the 4-week mark and started intermittent fasting. About 4 days a week I only eat one meal a day (OMAD). If I do overeat, I can quickly get back into ketosis.

If you want to learn more about the keto diet here is a simple keto diet explanation.

I drank a large bulletproof coffee every morning with Kerrygold butter, coconut oil, MCT oil, cocoa powder, and collagen peptides. I then skip lunch on most days and ate a delicious low carb keto-friendly meal for dinner. When I got accustomed to burning fat as fuel and became keto-adapted, I cut back on my keto coffee and started just drinking black coffee.

The proof is in the pudding: A Keto Diet Transformation is achievable

I learned about ketones and ketosis, started fueling my body differently, and began eating more healthy fats. After 90 days I had lost 20 pounds and after 8 months lost 70 pounds. My weight went from 285 pounds down to 215, but most importantly I am completely healthy, not taking any medication, and feel great.

My Keto Diet Transformation is just the beginning of my journey

Now I am in the sustainment phase of the ketogenic diet. All my biomarkers are now at a normal level. The Ketogenic diet has reversed my diabetes, fatty liver disease, blood pressure, and triglycerides are ideal.

Here is an informative article on the best long term diet

Lowering my sugar and carbohydrates has also had other positive impacts on my health. My arthritis is gone in my knees, psoriasis and dandruff are gone and my skin tags have disappeared. I also used to suffer from frequent urination and heartburn, both gone. Yes, Keto can improve digestion if done properly.

Now, I suffer from very few sugar cravings and can easily miss meals (fast) and not get hungry. I also have much more energy and better focus than I had when I was addicted to a high sugar diet. My life has changed for the better. I’ve answered the age-old question of how to stop Yo-Yo dieting and prevent and reverse obesity.

I am now committed to helping others, I started a Ketogenicinfo YouTube Channel to help spread the life-saving benefits of the Ketogenic Diet. I also created this website to provide information on the Ketogenic Diet and started the Ketogenic Diet Information group on Facebook to provide support for those trying to find out how to get started on keto.

“PS: I never went to see the VA nutritionist.”

Robert Bryant-Ketogenicinfo
Robert Bryant
Robert Bryant

I knew I needed to try something different. I did the Yo-Yo diet for 35 years and was sick and tired of being sick and tired. I can honestly say the keto diet gave me a new lease on life. If you’re in a similar situation that I was in, I am confident lowering your carbohydrate consumption could also help you.


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