Coworker went through almost the same.
He was just shy of 300lbs, sleep apnea, nearly falling asleep at red lights.

Keto/low carb & gym [started small & worked up to 4-5 days/wk]

He's around 215-225 depending on the day, no more cpap & doing a lot better.

quote:

Originally posted by old rugged cross:
That is really great benny. Congrats that is a huge accomplishment.
Trying to determine what to eat is a huge hurdle to overcome. Many don't want to use apps and don't have access to a nutritionist. Suggestions.

Are you asking for advice?

I watched a lot of videos from Dr Berg (not an actual doctor, but a chiropacter), Dr Berry (a family physician), Dr Shawn Baker, Thomas DeLauer and a few other keto/carnivore content creators.

You definitely need to track your macros in the first month. After tracking everything you consume and your daily activity, it become second nature.

To paraphrase Dr Berry, "Keep it simple. Eat beef, butter bacon and eggs for 90 days." Now that's over-simplified, but that's the the basics of it.

You really need to start reading the ingredients of everything you eat. 90% of what's in the grocery store is poison. PERIOD!

I shop at Costco and Sam's club a lot. I mostly buy flank steak, flap steak, brisket, boneless country style pork ribs, pork chops, mixed nuts, monk fruit sweetener, salmon, chuck steak and NY Strip steaks (not often). I'm actually going to start buying a whole uncut chuck roll and I'll cut my own steaks.

I make a lot of steak and chicken fajitas with sautéed onions and bell peppers, organic no-sugar salsa, sour cream and shredded cheese. I just mix it all into a bowl. I leave out the tortillas, rice and beans. I also cook shrimp in butter.

One of my favorite meals is seasoned brussels sprouts with bacon bits, roasted in a large cast-iron skillet.

For someone just starting out, you don't necessarily have to count calories. Just eat what's allowed and you'll lose weight anyways as your body switches from burning glucose to fat (fat adaptation).

For every gram of carbs you consume, your body retains 3x the amount of water. So just by cutting carbs, your body will dump 20 to 30 pounds of water weight without trying.

It's also very important to drink a sugar-free and chemical-free electrolyte drink.

I make a 2-liter pitcher of water with 1 teaspoon of pink salt, 1/2 teaspoon of magnesium powder and 1/2 teaspoon of potassium powder. I flavor it with a tablespoon of monk fruit and true-lemon flavor packets (look at the ingredients and get the one that is just made with lemon crystals, not the sweetened stuff or anything with maltodextrin).

Hope this helps.

Tony.

Yes Tony, was asking that is very help. Thank you. Post up anything else you are doing or think of. Lots of us out there can benefit from you efforts and success. You look great and the health benefits you have gotten are huge. Keep it up.

Catching up on the comments, I see that some of you have commented that I haven't lost much muscle mass. Here's an AI provided commentary on fasting and how it triggers HGH (Human Growth Hormone), which actually preserves muscle, despite not having any food. I fast every day for a minimum of 18 hours. Twice a month, I fast for 48 hours and sometimes 72 hours.

Research shows that a significant increase in Human Growth Hormone (HGH) levels can be activated by fasting for at least 12–24 hours, with more pronounced effects after longer periods. The primary reason for this is that fasting lowers insulin levels, which allows for increased HGH secretion.

Growth hormone increase over time
After 12–16 hours: A measurable boost in HGH is typically seen after 12 hours of fasting. A popular intermittent fasting method, the 16:8 approach (16 hours fasting, 8 hours eating), has been shown to increase HGH and improve insulin sensitivity.

After 24 hours: A 24-hour fast can cause a five-fold increase in HGH levels, especially in those with low baseline levels. This effect occurs independently of weight loss.

After 48 hours: HGH levels can increase by up to 1300% in young adults after a 48-hour fast. The maximum growth hormone output is often reached between 36 and 48 hours.

After 3–5 days: Studies have shown that fasting for 3 days can increase HGH levels by 300%, and this can rise to 1250% after 7 days. A five-day fast has been shown to triple the 24-hour HGH concentration.

How fasting affects HGH
Lowers insulin: The primary driver of the HGH increase is the drop in insulin. Since insulin and HGH have an inverse relationship, lower insulin levels allow the pituitary gland to release larger pulses of HGH.

Increases free fatty acids: Fasting causes the body to shift from burning glucose to burning fat for energy. This increase in free fatty acids stimulates the pituitary gland to produce more HGH.
Enhances natural rhythm: HGH is normally released in pulses while you sleep, following your body's circadian rhythm. Fasting enhances this natural pattern, leading to higher overall HGH levels.

Protects muscle mass: Despite common concerns about muscle loss during fasting, the rise in HGH helps preserve lean body mass by promoting the use of fat for energy instead of breaking down muscle protein.

Important considerations
Age and sex: Younger adults and individuals with lower baseline HGH levels tend to see the largest increases. Women may not experience the same proportional increase as men due to differences in estrogen levels.

Consult a doctor: Extended fasting is not suitable for everyone. Individuals with health conditions like diabetes, low BMI, or those who are pregnant should not fast without medical supervision.

Stay hydrated: When fasting, it is critical to stay hydrated. Some experts recommend adding electrolytes to your water, especially during longer fasts.

I also asked Grok to give you a day-by-day breakdown of the health benefits of fasting when the person is fat-adapted (meaning your body is already used to not having carbs and runs on fat for fuel).

## Day-by-Day Breakdown of a 7-Day Fast for a Fat-Adapted Person

This breakdown is based on general physiological responses during a water fast (assuming water, electrolytes like salt, and possibly black coffee or tea are allowed, but no calories). Since the subject is fat-adapted for a year, the transition to ketosis happens faster—often within 12-24 hours instead of 2-3 days for non-adapted individuals—with reduced symptoms like fatigue or hunger. Starting at 220 lbs (100 kg) and 5'9" (175 cm), with a BMI around 32.5 (indicating obesity), the body has ample fat stores to draw from, minimizing muscle loss compared to leaner individuals. Estimated weight loss is 10-15 lbs total, mostly water and glycogen initially, then shifting to fat (about 0.5-0.7 lbs of fat per day after Day 2). This varies by metabolism, activity, and hydration; metabolism may slow by 10-20% to conserve energy. Total loss could include 4-6 lbs of water/glycogen early on, plus 4-6 lbs of fat, with minimal lean mass loss due to fat adaptation and obesity. Always monitor health and consult a doctor before fasting, especially if new to it.

### Day 1: Glycogen Depletion and Initial Adjustment (0-24 Hours)
Your body starts in a post-fed state but quickly shifts to using stored glycogen (from liver and muscles) for energy, as no new glucose is incoming. Since you're fat-adapted, this transition is smoother, with early ketone production beginning around 12-16 hours. Hunger may rise due to ghrelin spikes, but it's milder than for non-adapted people. Energy levels might dip slightly as blood sugar stabilizes, but you avoid severe crashes. Physiologically, insulin and glucose levels drop by about 20%, triggering glucagon to break down glycogen. Water weight drops as glycogen (which binds water) is used up—expect 2-4 lbs lost, mostly water. Minor side effects like headache or irritability could occur from dehydration or electrolyte shifts; stay hydrated with salted water. Autophagy (cellular cleanup) begins faintly around 4-16 hours, recycling damaged cells for energy.
**Approximate cumulative weight loss:** 2-4 lbs (mostly water).

### Day 2: Entering Ketosis and Peak Adaptation (24-48 Hours)
With glycogen largely depleted, your body ramps up lipolysis (fat breakdown), converting fatty acids into ketones for fuel—faster for you due to fat adaptation, potentially reaching nutritional ketosis (0.5-2 mM BHB levels) by now. Hunger often peaks here from high ghrelin but starts declining as ketones suppress appetite. Energy may fluctuate (possible "keto flu" like fatigue or brain fog), but it's minimal since your body is already efficient at fat-burning. Metabolic shifts include activated AMPK (energy sensor) boosting autophagy, and increased BDNF for brain health, improving focus and mood. Gluconeogenesis provides minimal glucose from proteins/fats, sparing muscle. Weight loss accelerates: another 1-2 lbs, shifting from water to fat as ketosis deepens.
**Approximate cumulative weight loss:** 3-6 lbs.

### Day 3: Full Ketosis and Systemic Changes (48-72 Hours)
You're now in steady ketosis, with ketones as the primary energy source (BHB around 1-3 mM). Hunger typically drops significantly, and energy stabilizes or surges with mental clarity from ketone-fueled brain function. Autophagy intensifies, clearing cellular debris and potentially reducing inflammation or disease risk. Significant protein changes occur body-wide—one in three proteins may shift, affecting organs like the brain (neuron support) and beyond weight loss. IGF-1 (growth factor) drops by 30-60%, linked to anti-aging and lower oxidative stress. Ghrelin decreases, easing fasting. For your starting weight, fat burn is about 0.5-0.7 lbs/day now, with total loss including lean mass minimal (obesity protects muscle).
**Approximate cumulative weight loss:** 5-8 lbs.

### Day 4: Deep Ketosis and Steady Fat Burn (72-96 Hours)
In deep ketosis, your body efficiently burns fat stores, with sustained low insulin/glucose (down 30%+). Autophagy continues, promoting cellular repair and immunity benefits. Energy levels are often high, with improved focus and reduced inflammation. Hormone adaptations like lower IGF-1 enhance metabolic health, potentially lowering risks for diabetes or cancer. Side effects like electrolyte imbalance (e.g., low sodium) might appear—supplement if needed. Weight loss steadies at fat-focused, about 0.5-1 lb/day.
**Approximate cumulative weight loss:** 6-9 lbs.

### Day 5: Enhanced Cellular Benefits (96-120 Hours)
Ketosis deepens (BHB 1.5-3 mM+), with ongoing fat utilization and minimal muscle breakdown. IGF-1 may drop over 60%, amplifying anti-aging effects and stress resistance. Autophagy peaks, recycling cells for longevity benefits. You might feel euphoric or highly focused, with stable energy. Blood pressure could lower (e.g., systolic by 10-15 mmHg in studies). Fat burn continues, but metabolism slows slightly to conserve.
**Approximate cumulative weight loss:** 7-11 lbs.

### Day 6: Maintenance and Adaptation (120-144 Hours)
Your body is fully adapted, relying on ketones and fat stores. Physiological resets include organ-wide protein adaptations for health beyond weight loss. Hunger is low, energy consistent. Continued low glucose/insulin supports metabolic resets, like improved cholesterol or reduced inflammation. Monitor for fatigue if electrolytes dip.
**Approximate cumulative weight loss:** 8-13 lbs.

### Day 7: Profound Reset and Completion (144-168 Hours)
By the end, you've lost about 10-15 lbs (e.g., 5.7 kg average in studies: ~3-5 kg lean mass, 1-2 kg fat, but more fat for obese/fat-adapted). The body has switched energy sources, shed fat, and activated unique changes in ~3,000 proteins across organs. Benefits include decreased insulin/glucose by 30%+, halved muscle glycogen, but unchanged electron transport proteins. Post-fast, refeed slowly—lean mass often recovers quickly, while fat loss persists.
**Approximate cumulative weight loss:** 10-15 lbs.

Regarding muscle mass for a fat-adapted person during a prolonged fast:

## Muscle Mass Preservation and Depletion During a 7-Day Fast for a Fat-Adapted, Obese Individual

During a 7-day water fast, muscle mass (lean mass) experiences some depletion, but it's generally minimal and often overstated due to measurement methods. For someone fat-adapted (keto-adapted for a year) and obese (starting at 220 lbs, BMI ~32.5), the body prioritizes burning ample fat stores for energy, accelerating ketosis and enhancing protein-sparing mechanisms. This reduces reliance on muscle protein for gluconeogenesis (glucose production from amino acids). Key factors include:

- **Initial Losses Are Mostly Not Muscle Protein:** Early lean mass loss (measured via DXA or BIA) is largely water and glycogen depletion from muscles, not structural protein breakdown. Glycogen binds ~3-4g of water per gram, so as it's used up (fully by Day 2-3), apparent lean mass drops without true muscle atrophy.
- **Protein Sparing in Ketosis:** Once in ketosis (faster for fat-adapted: by Day 1-2), ketones provide ~70% of brain energy, reducing the need for amino acids from muscle. Autophagy recycles damaged cellular proteins for reuse, supplying amino acids from non-muscle sources (e.g., liver, connective tissue) without net muscle loss. Nitrogen excretion (a marker of protein breakdown) decreases over time, from ~15g/day initially to ~10g/day.
- **Obesity's Role:** With high fat reserves (~50,000+ calories available), fat oxidation dominates, sparing muscle more than in lean individuals. However, hyperinsulinemia in obesity can initially hinder fat loss and promote some lean mass depletion, though fat adaptation mitigates this by improving insulin sensitivity and fat mobilization.
- **Quantified Overall Changes:** Studies on 7-12 day fasts show average total weight loss of 5-6kg, with lean mass down 3-4.6kg (but ~50-70% of this is water/glycogen, equating to 1-2kg actual protein). Muscle strength and function are preserved, with no significant atrophy of contractile proteins (e.g., myosin/actin). Post-fast, lean mass often rebounds quickly upon refeeding due to glycogen refilling.
- **Risks and Variability:** Minimal for short fasts in obese/fat-adapted people, but monitor electrolytes to avoid weakness. Activity level matters—sedentary preserves more; exercise may increase slight breakdown but builds resilience.

Below is a day-by-day breakdown, building on the prior response, focusing on muscle dynamics. Estimates assume your profile: faster ketosis, high fat stores limit breakdown to ~0.5-1kg actual muscle protein over 7 days (vs. 2-3kg in non-adapted/lean).

### Day 1: Minimal Depletion, Glycogen-Focused
Glycogen depletion begins immediately, drawing from liver/muscles (~400-500g total, binding 1.2-2kg water). Lean mass appears to drop 1-2kg, but this is 90%+ water/glycogen, not protein. Fat adaptation means early ketone production spares amino acids; gluconeogenesis is low (~10-20g protein/day). No significant muscle loss—autophagy starts faintly, recycling minor cellular debris without net depletion.
**Estimated muscle protein loss:** <0.1kg.

### Day 2: Transition to Ketosis, Initial Sparing
Glycogen nearly exhausted; body ramps up lipolysis and ketosis (BHB ~0.5-1mM). Protein breakdown peaks briefly (~15g nitrogen/day, ~90g protein) for gluconeogenesis but drops as ketones rise, sparing muscle by reducing amino acid needs for glucose. In obese/fat-adapted, fat oxidation doubles, limiting lean loss. Lean mass down another 1kg (mostly water).
**Estimated muscle protein loss:** 0.1-0.2kg cumulative.

### Day 3: Full Ketosis, Enhanced Preservation
Ketosis stabilizes (BHB 1-3mM); ketones fuel brain/muscles, cutting gluconeogenesis by 50%+. Autophagy intensifies, providing amino acids internally without muscle catabolism. Nitrogen excretion falls to ~10g/day. Obesity's fat reserves prioritize, but any hyperinsulinemia may cause slight extra lean loss (~0.5kg more than lean counterparts in short fasts). Muscle strength preserved despite apparent lean drop.
**Estimated muscle protein loss:** 0.2-0.4kg cumulative.

### Day 4: Steady Sparing, Minimal Breakdown
Deep ketosis (BHB 2-4mM) fully spares protein; fat provides 80%+ energy. Autophagy peaks, recycling ~20-30g amino acids/day from non-essential sources. Lean mass loss slows to fat-focused; volume changes (e.g., 4-6% in legs) are mostly glycogen/water, not protein. Fat adaptation ensures efficient sparing.
**Estimated muscle protein loss:** 0.3-0.6kg cumulative.

### Day 5: Continued Preservation, Adaptive Mechanisms
Protein breakdown minimal (~5-10g nitrogen/day); ketones and fat dominate. mTOR pathway downregulates, promoting autophagy over catabolism. In obese, fat mobilization (via IRF4 if insulin low) protects muscle. No functional loss—strength/endurance may adapt positively.
**Estimated muscle protein loss:** 0.4-0.8kg cumulative.

### Day 6: Maintenance Phase, Low Depletion
Body fully adapted; glycerol from fat contributes 20%+ to glucose, further sparing protein. Lean mass stable, with any loss <0.1kg/day actual protein. Autophagy sustains repair without depletion.
**Estimated muscle protein loss:** 0.5-1kg cumulative.

### Day 7: Cumulative Reset, Reversible Changes
Total lean mass down 3-5kg (apparent), but actual muscle protein ~0.5-1kg (rest water/glycogen). Post-fast refeeding restores glycogen/water rapidly (muscle rebounds in 3 days), while fat loss persists. For you: Fat adaptation/obesity limits to lower end; strength preserved throughout.
**Estimated muscle protein loss:** 0.5-1kg total.

Great work, Tony!

Way to go Tony!

That is an amazing amazing transformation and a lot of will power. I quit smoking Jan 23rd of this year and gained 20 lbs in 3-4 months and am about where you were when you started.

I have changed my diet some (not anywhere near like you have) and my issue is sweet tooth. I am exercising more but not nearly as much. It's a lot of change and work and you've done excellent at it!

A very hard thing to do and sustain! I have struggled all my adult life ! You are inspiring!
Great work

And all those skinny young gym rats - this is very VERY hard as you get older

Congratulations! Keep up the positive momentum!

I’ve never done strict keto but when I do a low carb diet, I always lose weight.

Inspiring!

Wow you have done an incredible job. What’s the most difficult part of staying dedicated. I’ve never tried any weight loss techniques but now that I’m retired I have gained 15-20lbs despite exercising more.

How do you not get bored with a less varied diet.

I think the wake-up call was that huge heart palpitation. I literally felt like my heart was going to jump out of my chest. It was terrifying! I had to decide right then and there that I had to like living more than I like eating poison.

As for variety, I have the fortunate ability of being able to cook and being able to learn new dishes. I make very flavorful dishes and I'm able to substitute carbs with certain veggies that are allowed on my diet, like broccoli, asparagus, spaghetti squash, and brussels sprouts.

You can find nice alternatives for eating out too. As mentioned earlier, most restaurants will accomodate your eating requirements like making a burger with no buns, omitting sides that are verboten, or substituting potato based products with grilled veggies or a side-salad. Being able to fill up on protein makes it a lot easier.

You don't have to eat rabbit food to lose weight. Foods that are high in fat and protein are dense and fill you up quickly. They also sustain you for longer than carbs or foods that have little nutritional value, like salads.

Here are some of my favorite places to eat:
-Longhorn steakhouse: We skip the free fresh-baked bread. I eat bunless burgers there a lot and their cheddar stuffed mushrooms.
-Bubbakoos: It's like a chipotle. I order a burrito bowl with lettuce, double protein, like barbacoa beef and shredded pork with grilled veggies, sour cream, guacamole and shredded cheese with pico.
-Texas roadhouse: Steak
-Brazilian steakhouses: all you can eat meat (up to 15 varieties of meats), and fast for 2 days. On days like that. It's usually the only meal I eat of the day, then I fast.
-Mission BBQ: I get a 2-meat plate (usually brisket and salmon) with green beans and bacon. I also tell them not to include corn bread.

Once you see how bad most foods are that are out there, you realize how unhealthy we eat as a country. Everything we eat is made to keep you fat, sick and on medication.

For home cooking, I have a bunch of dishes in rotation. I eat amazing egg dishes, brisket, homemade barbacoa with beef tongue, pan-fried shrimp, pork chops, Brazilian fried pork cubes, flank steak, flap steak, smoked chicken, Chicken marsala (minus the pasta), Beef Bourguignon (minus the potatoes) and spaghetti (we substitute the pasta with spaghetti squash).

Here's my barbacoa beef made from cachete and lengua (beef cheeks and beef tongue).










Beef brisket and slow cooked brisket scraps that I render to make my own tallow:




Homemade bunless bacon cheeseburgers with sugar-free ketchup (Primal Kitchen brand)


Brisket with brussels sprouts and bacon and cheese-stuffed portabella mushrooms...


Brussels sprouts are cooked in a cast-iron skillet..


This is a typical breakfast for us. Onions, bell peppers and mushrooms, sautéed in beef tallow, three eggs, bacon bits and shredded cheese, topped with salsa, sour cream and avocado or guac. Served and eaten out of the cast-iron skillet which it was made in.



I'll start posting some reference videos in a while.

Tony.

Good on you! Your future self will thank you for this! Your present self is probably pretty happy about it as well. Stick with it!

Here are some videos to get started for those interested...













The father of "The Carnivore" diet...


For those that want to burn fat but preserve muscle...


Tony.

Very admirable, great job.

That's great work, glad to hear that your health has improved so substantially. I'm at the heaviest I've ever been but I'm working on getting back to a more reasonable weight as well.

Wow! Congratulations!

You look great Benny!