Hello. This group sounds like good knowledgeable and well meaning folks.
I am 68 y.o. male. Reasonable health for age. A1c 5.3. Insulin 3.9. But high trigs. Was a round 250 to 450 for many years. HDL only 36. BMI hung around 29. I was waisted at 38". 72" height.
Made my young adult years through college etc on the B.A.D. diet. You all know that one. Beer And Donuts! Hey, its Vegan, right? But I made up for it being active and outdoors.
When I became a responsible adult I adopted as best I could the guidance from the USDA D.G.A. Dietary Guidelines For Americans. As most here know, that is a formula for failure. And most likely a large contributing cause of the obesity and metabolic health disaster in America.
So after decades of frustration I came across a book by a crazy Irishman named Cummins. Not that I was looking at the time for dietary or weight solutions. I just wanted to get to the bottom of my body pain. Of course it turned out, after reading Cummins, to be inflammation from the metabolic train wreck which is the gift of the USDA DGA. The gift that keeps on giving, as they say.
So in the first 18 months of adopting a low(er) carb high(er) fat diet I dropped from 224 lbs to 210. Not trivial, but not record breaking. And not on Keto.
Then I visited my 38 y.o. nephew. He is a fire captain. I saw him at his station. I met him out front by his engine. Had not seen him for while. I was impressed how fit and lean and strack he was. He looked like a tanned Maasai warrior in a blue uniform. You know the Maasai? Those tall fit east African men who live outdoors herding cattle and drink three quarts of high fat milk a day and eat lots of meat and do not suffer from typical American chronic diseases.
Right then and there I decided I had to make some more changes. At one time I looked like that too. (sort of). I may never again, but I can do a lot better than I am. BTW, my nephew eats full Carnivore.
So I plunged into Keto research. I was previously disinterested in Keto because the celebrity banter about it and the failed attempts of my friends, who always tried fad diets and always failed. After looking into real Keto I could see why. They always just wanted to “glue” it onto their grab bag of bad habits and expect miraculous results. Never happened.
Anyway, I decided to do it right and made some more personal changes. Started 3 months ago and have good results in reduction of waist, weight, inflammation etc. Gained a lot of new food enjoyment. Got free of the mental bondage of “fat is bad” thinking. Dumped all the “good” DGA food that was actually crap.
Still losing fluid. Ketones only occasionally measure above 0.5. But, hey, I figure I still have a lot of trigs to burn out of my body. So I am patient. And I am fine tuning the meal plans and recipes.
This is not a drudge diet. It is pleasurable and rewarding. I’m not looking for anything instantaneous. You can’t undo a 40 year slow train wreck in a week. But results are solid. I am down to 36" waist and 202 lbs. Triglycerides down to 132. All good. But not exactly a Maasai Warrior.