I would like to share my experience on the ketogenetic diet. After going through this I would not recommend this diet for most people but hopefully my experience will help you.
I began the diet on Jan 1st as a way to lose weight without having to track calories. I dramatically cut my carb intake. My diet consisted of tons of eggs, “keto” pancakes, peanut butter, lots of cheeses, deli meats, chicken / beef and almost daily dry wine (Pinot Noir)
After initially losing ~5 lbs I began to not only stop losing weight but started gaining it back and by the end of the first month I had only lost a net total of 2 lbs. During most of the process I felt like absolute garbage, I was literally having to force myself from falling asleep at my desk mid-day at work. The only reason I didn’t stop the diet is because I had purchased a blood ketones meter /w 50 strips. Below I graphed my readings every day along with my weight.
Starting on 2/7 I made significant changes to my diet and began eating much more of a ‘clean keto’. Wine was cut-out almost entirely during the week, Keto pancakes /w zero sugar maple syrup was cut-out, diary was cut down drastically, fatty meats were replaced with leaner cuts and vegetables were added including cruciferous.
The changes in my diet were significant so I cannot say definitively which change had the most impact. My suspicion is the wine had the largest impact as it was hindering my bodies ability to produce ketones because the liver prioritizes alcohol. (Drank late at night and ketones tested in the morning)
Once the diet was dialed in my weight loss picked back up at a much faster rate and my energy levels were phenomenal.
The chart below shows my Ketone levels (bar) and weight (line). My new diet started on ~2/7.
