Keto Diet Week 5 case study, including FAQs and motivation tips. Keto Health and Lifestyle

Case study: Amazing Keto diet week 5 results

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Key takeaway:

Start of Keto DietAfter week 5
Weight17st 13lb – 113kg – 251lb16st 2lb – 102kg – 226lb
BMI (Body Mass Index)33.330
Body Fat34.6%31.6%
Subcutaneous Fat29.9%27.7%
Visceral Fat16%13%
Metabolic age5453
Male 47 Years – Keto week 5 results

Keto diet week 5

So, I’m at day 35 or Keto diet week 5 today and feeling the best I’ve felt for many years apart from…………..a cold!

I’m on the last legs of a cold I’ve had for the last week or so. I’m not putting this down to the diet/lifestyle change. I’m putting this down to the fact I ran out of honey and didn’t get chance to go to the local butchers to pick some up so I didn’t have my daily early morning green tea and honey drink!

This could of course be down to the fact a lot of employment facilities went back fully in September (after covid) so I’ve gone from mixing with about 15-20 people at work to probably anywhere up to about 200+ per day so bugs/colds/virus’s were due to happen.

I noticed my water intake was down whilst I have this cold too. Much as I tried to keep it up my body wasn’t craving it so I was having frequent trips to the bathroom and I’ve eased off a bit while I’m trying to rid the last legs of the sniffle.

Keto breath – I still don’t have this, or, the polite people haven’t told me yet, but, I’m starting to get a change in my mouth where it’s dry and furry and rancid like. Probably just my body expelling some badness from the cold. But I don’t mind, I enjoy the taste of soluble paracetamol or aspirin (I’m weird like that. Lemsip lemon flavour is awesome).

Some of the psoriasis itchiness has been coming back this week though. I’m thinking this is down to the reduced water intake and cold or the medication is the cause of the reaction?

Recap of the Keto diet so far:

Read about the start of my journey on the Ketogenic diet in my post Amazing Keto week 1 results.

Read about the next stage of my journey in my week 3-4 results.

Week 5 – The transition to fat adaption

When following a keto diet, your body adapts to using fat as its primary fuel source instead of carbs. This process is known as “fat adaptation.” As the body becomes fat-adapted, it becomes more efficient at burning fat for energy.

Fat adaptation is crucial as it allows us to access our body’s fat stores for energy. This means we can go for longer periods without feeling hungry or experiencing energy crashes. Additionally, being fat-adapted can lead to improved mental focus, increased physical endurance, and better appetite control.

Dr Eric Berg has a good article on becoming fat adapted.

Some signs that you’re becoming fat-adapted include:

  • Increased energy levels
  • Better concentration and mental clarity
  • Reduced cravings for carbs and sugar
  • Improved physical performance during exercise
  • The ability to go longer without feeling hungry

Achieving fat adaptation takes time and consistency with the keto diet. It can take several weeks to months, depending on factors like metabolism, activity levels, and how strictly we follow the diet. But once there, the benefits can be game-changing for your overall health and well-being.

My energy levels are still high even though I know when I’m exhausted. I’m sleeping really well at the moment and waking up refreshed.

Keto Diet weight loss results Keto Health and Lifestyle

Weight loss progress after week 5

The results are still going in the right direction. My weight loss is now 1 stone and 11lbs of weight!

I’ve been keeping to the plan and resisted temptations. Albeit I’ve not really had too much temptation. Keeping a strong healthy mind thinking of the possible good this diet can do for me is a good incentive now proven with the results going in the right direction.

Changes in BMI

BMI the same at a full 3 points down. It hasn’t gone up so staying the same I’m taking it as a win!

Body fat percentage

Body fat percentage has continued to move down dropping to a full 3% total reduction!

Subcutaneous fat and Visceral fat

Subcutaneous fat down 2.2% and the visceral fat still down at 3% staying the same as before!. My belly does feel slimmer though and my family have asked if I’m losing weight so there’s a positive!

Tracking progress when on a diet

If you are trying out a diet, like I am tracking progress is something I recommend. This helps with your accountability and motivation. Rather than staying with the common tracking of weight like the masses, tracking all the other vitals like I am will help you focus and also understand how your body is changing.

I’m using the Renpho Smart Scales:

Weight will fluctuate within any diet, not just when you’re doing Keto. By looking at your progress that you’ve tracked will help you understand what has affected you and identify if it’s related to anything you’ve done different.


I’m still taking my daily supplements as usual and my body hasn’t been craving the electrolytes like before. This could be down to me using soluble aspirin and soluble paracetamol for the cold and some Michelin star cough syrup.

NU U Nutrition – Multivitamins and Minerals

NU U Nutrition – Organic Turmeric Curcumin

BEE & YOU – Bee Pollen, Royal Jelly & Bee Propolis

Now – Pau D’Arco

NU U Nutrition – Electrolytes Complex

NU U Nutrition – Bio-Cultures

Keto food diary

I’m still eating fairly similar. Trying to keep plenty of vegetables with my proteins like chicken, pork or beef.

I had butchers meatballs last night. First time since I started the Keto. Normally I would serve them with lashings of spaghetti. This time it was with courgetti (spiralised courgette). It’s totally not the same, but it was still very nice. I did miss the spagetti though.

Tried some peanut butter yesterday as a little ‘treat’. Shouldn’t have peanut butter on Keto but a little taste might be a substitute for just devouring a bag of revels or maltesers. The peanut butter is going in the bin. I don’t see why people rave about it. It also made me feel a slight bit bloated too and I only licked the back of a teaspoon so that told me it was not good at the moment for me.

Remember to listen to your body!

Future goals and expectations

I’m still down a few more pounds since the last update. I’m nearly at the 2 stone loss stage. I’m glad it’s slowed some for my body to adjust. But, even though the weight loss is slower, the benefits are still happening. My body fat is reduced and visceral fat is at 13% which is awesome I think.

So, if you’re thinking nothing is happening because the weight loss is struggling, be aware that things are still happening inside! Roll on metabolic age 47!!

All I need now is Keto to start reversing my need for prescription glasses!

I’ll continue with what I’m doing going forward and see where my Keto lifestyle starts heading. My original aim was to lose 1-2 stone. This way of life is showing me that it very achievable. Keto is also showing me more weight loss and bodily changes are possible.

Ketogenic diet FAQ Keto Health and lifestyle

Ketogenic diet – FAQs

How long does it take to become fat adapted?

It typically takes 2-4 weeks to become fully fat-adapted on a ketogenic diet. During this transition period, the body shifts from primarily using glucose for energy to utilising ketones produced by the breakdown of fat. Many experience symptoms like fatigue, brain fog, and irritability – known as the “keto flu” – as the body adjusts. Staying hydrated, replenishing electrolytes, and exercising can ease this process. Once adapted, energy levels stabilise, appetite decreases, and fat-burning accelerates.

Is it normal to experience weight stalls or plateaus?

It’s completely normal to experience weight stalls or plateaus when trying to lose weight. The body adapts to calorie deficits, slowing metabolism to conserve energy. Plateaus often occur after initial weight loss, as the body tries to maintain homeostasis. Factors like muscle gain, hormonal changes, water retention, and decreased adherence to diet/exercise can contribute to stalls. Adjusting calorie intake, increasing activity levels, and allowing for diet breaks may help overcome plateaus. Patience and consistency are key, as weight loss isn’t linear.

Can I have cheat meals or days on a keto diet?

It’s perfectly acceptable to have cheat meals or days on a keto diet. However, it’s crucial to keep them infrequent and moderate. Frequent or excessive cheating can quickly kick you out of ketosis, undoing your progress. Ideally, aim for no more than one cheat meal per week or one cheat day every two weeks. During cheat periods, prioritise nutrient-dense whole foods over highly processed options to minimise potential setbacks. Ultimately, the key is finding a sustainable balance that allows for occasional indulgences while still maintaining overall keto adherence.

How much water should I drink while on a keto diet?

While on a keto diet, you should aim to drink at least 3-4 litres of water per day. The keto diet causes increased water loss through frequent urination and restricts carb intake, which can lead to dehydration. Adequate hydration is crucial for optimal bodily functions, maintaining electrolyte balance, and preventing keto flu symptoms like headaches, fatigue, and muscle cramps. It’s advisable to carry a water bottle and sip water consistently throughout the day to meet your increased fluid needs.

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