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Are you curious about what happens after more than two months on the keto diet? Let me take you through my personal keto weight loss timeline at Week 11. Starting out at 17st 13lb and now weighing in at 15st 2lb, the journey’s been nothing short of transformative. But it’s not just the numbers on the scale that tell the story. My visceral fat has dropped significantly, my IBS symptoms have vanished, and my skin has improved remarkably.
Keeping up with this keto lifestyle has meant sticking to a diet rich in butter, meats, and green veggies while cutting out beloved fruits like bananas and apples. Supplements and a splash of apple cider vinegar have become daily rituals. Weight loss has slowed, which I believe is a healthy sign that my body’s adjusting well to its new normal.
From knee improvements to better focus and energy levels, the benefits keep piling up. I even have a plan for a little festive indulgence come Christmas, because balance is key, right? Whether you’re here for inspiration or guidance, my 11-week keto experience offers a comprehensive look into what you might expect on this low-carb journey.
Table of Contents
Personal Keto Diet Experience: Week 11 Breakdown
| Start of Keto Diet | After week 11 | |
| Weight | 17st 13lb – 113kg – 251lb | 15st 11lb – 95.9kg – 211lb |
| BMI (Body Mass Index) | 33.3 | 29.3 |
| Body Fat | 34.6% | 30.9% |
| Subcutaneous Fat | 29.9% | 27.1% |
| Visceral Fat | 16% | 12% |
| Metabolic age | 54 | 52 |
Week 11 of my keto journey has been quite the adventure. Let’s look into the specifics of my progress, focusing on weight loss and visceral fat reduction.
Current Weight and Measurements
When I started this keto journey, I weighed 17st 13lb. As of now, I’ve trimmed down to 15st 2lb. That’s over 2st shed in roughly 11 weeks—an accomplishment that feels pretty amazing!
Breaking it down further:
- Weight Loss: Over the past four weeks, my weight loss has slowed, averaging a steady 7lbs reduction, which is quite sustainable and healthy. Rapid weight loss isn’t always good for the body, so this gradual reduction seems right on track.
- Acclimatisation: Our bodies need time to adjust to change. Losing weight too fast can be a shocker to the system, so I think this slower pace is beneficial.
Recommended reading: What is Ketosis? A comprehensive guide
Visceral Fat loss
Another significant milestone in my keto weight loss timeline is the reduction in visceral fat. At the beginning, my visceral fat was at a concerning 16, but now it has been reduced to 11. This drop is particularly important for several reasons:
- Health Benefits: Visceral fat surrounds the internal organs and high amounts can lead to severe health issues like heart disease, diabetes, and liver complications.
- Improved Well-being: Reducing visceral fat isn’t just about looking better but feeling healthier overall. It’s one of those silent improvements that mean a lot for long-term health.
Overall, the changes in my measurements and the reduction of visceral fat illustrate the substantial progress I’ve made within the first 11 weeks of my keto diet journey. The slow and steady approach seems to be paying off brilliantly.
There’s more to share more about my keto diet experience. The next sections will dive into the impact of the diet on my IBS and skin health.
Subcutaneous Fat loss
At the beginning, my subcutaneous fat was at a concerning 29.9, but now it has been reduced to 27.1. This means a slimmer waist and less of the fat belly!
Recommended reading: Understanding Visceral Fat vs Subcutaneous Fat: The Ultimate Guide
Recommended reading: What is visceral fat? Should you be worried?
Recommended reading: What is subcutaneous fat? Should you be concerned?
Keto Lifestyle and Diet
Adopting a keto lifestyle can be both transformative and rewarding. In this section, I’ll share my personal experiences from week 11 of my keto journey. I’ll discuss what my daily meals look like, how this diet has impacted my health and well-being, and the benefits and challenges I’ve encountered.
Daily Meal Planner
Sticking to a keto diet means being creative with meals while sticking to low-carb, high-fat principles. many times trying to follow a new diet, food choices for meals can be a little restrictive or unmotivating. Keep varying up the basic principles of what you should be eating on Keto to keep it interesting.
Here’s a snapshot of what my typical day looks like in terms of meals:
- Breakfast:
- Scrambled eggs with cheese and spinach
- A side of bacon or sausage
- A cup of black coffee or coffee with a splash of heavy cream or milk
- Lunch:
- Chicken salad with avocado, bacon, and a dollop of mayo (always check the back of products for any hidden sugars)
- Green veggies like lettuce, kale, or spinach
- Dinner:
- Grilled salmon or steak with a generous serving of broccoli, cauliflower, or cabbage
- A small side of homemade coleslaw (don’t worry too much if you don’t make your own, store bought is fine too as long as it fits into your macros)
- Snacks:
- Brazil nuts or pecan nuts
- A teaspoon of crunchy peanut butter (KEEP it to the one teaspoon too!)
- Homemade yoghurt
One of my favourite dishes is pork belly – it’s rich, flavourful, and fits perfectly into the keto plan. I do enjoy making my own coleslaw, as store-bought versions can often contain hidden sugars but this is not always practical.
Recommended reading: Ultimate Keto Diet Food List
Impact on Health and Well-being
The impact of the keto lifestyle on my health has been profound. Here’s how it’s affected various aspects of my well-being:
- Energy Levels and Focus:
- Since starting the keto diet, my energy levels have been consistently high. I no longer experience the afternoon slumps that were common before.
- My focus has sharpened, making it easier to stay on task throughout the day. The mental clarity is a significant bonus.
- Weight Loss Progress:
- Tracking my “keto weight loss timeline” has been motivating. My starting weight was 17st 13lb, and by week 11, I’m down to 15st 2lb. Though the pace has slowed, this is expected and healthy. I do recommend you track your progress. Use something like the Renpho Body Fat scales. They give you a good all round clear picture of how your body is changing.
- My visceral fat has also reduced significantly, providing a clear indicator of internal health improvements.
- Managing IBS:
- Remarkably, my IBS has been non-existent on the keto diet. This has been a massive relief and a testament to the diet’s positive impact on my digestive health.
- I did need to take a couple of ‘colon cleanse’ tablets recently to get things moving, but these instances are rare. We need to keep things moving right?
- Skin Health:
- My skin has shown noticeable improvements. Conditions like psoriasis have become more manageable, likely due to better hydration and a nutrient-rich diet. There is less skin itching and irritation.
- Using cocoa butter lotion from Palmers has helped maintain skin elasticity, which is crucial as I lose weight. Care for your skin! Its with you for life!
- Joint and Muscle Health:
- My left knee, which was a weak spot, has improved tremendously. Losing weight has lessened the stress on my joints.
- Keeping up with electrolytes has prevented muscle aches and cramps, especially at night.
In summary, the week 11 checkpoint of my keto weight loss journey reveals a balanced weight loss, improved health markers, and enhanced well-being. This ongoing process requires dedication, but the benefits make it worthwhile.
The next sections will explore more about the changes and adaptations I’ve made to sustain this lifestyle. Keep reading!
Physical Changes and Improvements
Eating a keto diet can lead to some pretty remarkable physical changes. From my experience so far, the most noticeable improvements have been in joint pain, mobility, and skin health. Let’s break it down.
Joint Pain and Mobility
It’s no secret that carrying extra weight puts more strain on your joints. My left knee used to swell and ache, especially after a long day. But thanks to the keto lifestyle, the pain has significantly reduced. The weight loss has really helped. Fewer pounds mean less pressure on my joints, making it easier to move around.
I’ve also noticed my back pain has lessened. I used to have consistent lower back issues, but since I started losing weight, the discomfort has become much more manageable. My osteopath has given me the thumbs up on my progress too. It’s like carrying a lighter backpack everywhere; your muscles and bones appreciate the break!
Skin and Other Aesthetic Changes
Skin changes are another area where I’ve seen improvement. Before starting keto, I struggled with psoriasis, which felt like a never-ending itch. Now, my skin looks clearer and healthier. I still have some flare-ups, but they’re less frequent and less severe.
I also decided to focus on keeping my skin elastic and healthy as I lose weight. I started using cocoa butter moisturising lotions, which have been a game-changer. Plus, they smell amazing!
Hydration plays a big role in skin health too. When I drink plenty of water, my skin looks better and feels more supple. On days when I slack on my water intake, my skin isn’t as vibrant. So, I try to keep my water bottle handy.
Overall, the aesthetic benefits aren’t just about appearance. They provide a confidence boost and make the whole journey much more satisfying, especially when people around you notice!
That’s my take on how keto affects physical health. The changes go beyond the scale, impacting joint pain, mobility, and skin health. Each improvement makes sticking to the diet feel worthwhile.
Challenges on Keto
Starting a keto diet can bring about a variety of challenges, as any diet can, especially as your journey progresses. By Week 11, these challenges become more apparent and can impact both your physical and mental state. Here’s a breakdown of some key challenges faced during this stage.
Slow Weight Loss and Plateaus
One of the biggest challenges I’ve faced on my keto weight loss timeline is the slowing of weight loss. In the beginning, the pounds seemed to melt away, but as the weeks went by, the scale started to move at a snail’s pace. While it’s encouraging to see a drop from 17st 13lb to 15st 2lb, the pace has definitely slowed down. Don’t get discouraged. The progress is still there!
This slowdown can be tough mentally. It’s easy to get discouraged when the rapid progress you’ve been seeing starts to taper off. You might even question if you’re doing something wrong, even though plateaus are a common part of any weight loss journey. I remind myself that the body needs time to adjust to the changes. Slower weight loss can actually be a sign that my body is stabilising, which is healthier in the long run.
Cravings and Treats
Another significant hurdle has been dealing with cravings for foods that are off-limits on a keto diet. I miss the sweet, juicy taste of fruits like oranges, apples, and bananas, which are naturally high in carbs. These cravings can be particularly strong and can feel like an uphill battle at times particularly when there are flapjacks or Ben and Jerrys ice cream around!
To manage these cravings, I’ve found that allowing myself small, controlled treats helps. For instance, a teaspoon of crunchy peanut butter every now and then does wonders to satisfy my sweet tooth without knocking me out of ketosis. I also have homemade yoghurt in moderation. These little indulgences provide just enough satisfaction to keep me going without derailing my progress.
Sticking to your plan and finding keto-friendly treats that feel like a luxury can make all the difference. It’s all about balance and not feeling deprived, which is key to long-term success on the keto journey. If you feel like you’re deprived that changes your concentration throughout the day. Keep the strong mindset and remind yourself how bad things used to make you feel.
Looking Ahead
As I sit here on Week 11 of my keto journey, I’ve been thinking a lot about my future plans and how to stay on track. The road ahead is always uncertain, but having a clear plan helps keep my goals in sight. One of the significant upcoming events is the holiday season, and it’s bound to bring some challenges, especially with my keto lifestyle.
Planning for the Holidays
The holidays are just around the corner, and they bring with them a slew of delicious temptations. As Christmas approaches, I’ve been planning for a ‘day off’ from my strict keto regimen. But how do I manage this without undoing all my hard work?
Firstly, enjoying the holiday meal in moderation will be key. I’m planning to have some of my festive favourites, like roast potatoes, Yorkshire pudding, stuffing, and Christmas pudding with custard. However, it’s crucial to keep portions small. This way, I get to enjoy the special treats without falling completely off track.
Secondly, preparing for potential impacts on my body is important. I don’t want my IBS to make a comeback just because I indulged a bit too much. I’ll make sure to ease back into keto right after Christmas, to ensure my digestive system gets back to its happy place.
Here are some tips I plan to follow to keep the balance:
- Stay Hydrated: Water helps manage hunger and keeps my systems running smoothly.
- Keep Up With Supplements: I’ll continue taking my usual keto supplements to avoid any deficiencies.
- Plan Ahead: Knowing what meals I’ll have allows me to prepare keto-friendly alternatives where possible.
In summary, the holidays are a time to enjoy and celebrate, but that doesn’t mean giving up on my keto weight loss timeline. With careful planning and mindful eating, I can enjoy the festive season while staying committed to my goals. Just be realistic about what you’re planning. if that one day off turns into two, then three, all the good work that has been done will be ruined and you will feel defeated again.
Conclusion
Reflecting on the past 11 weeks of my keto journey, I’ve seen tremendous changes, particularly in my weight loss timeline and overall health. From starting at 17st 13lb to now being 15st 2lb, the progress has been steady and rewarding.
Adding apple cider vinegar to my routine and maintaining a consistent diet rich in meats, green vegetables, and a bit of indulgence in coffee has been vital. My skin is healthier, my knee feels stronger, and my IBS issues are virtually gone.
If you’re thinking about your own health journey, consider the benefits of a keto lifestyle. Celebrate your wins, no matter how small. Remember, it’s not just about the scale but the positive changes in your overall health and well-being.
Thanks for following along, and I look forward to sharing more updates soon. Your support means a lot!