Keto Diet Story

I decided to start the keto diet after hearing that some movie stars use it to prepare for roles. Curious, I did some research to learn how to do the diet properly. I'm an active person and need to lose a bit of weight. While I wasn’t obese or overweight and didn’t have any major health issues, I did experience occasional acid reflux, especially after eating greasy foods.

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The keto diet seemed straightforward: it restricts carbohydrates to 20-30 grams per day, which forces your body to burn fat for energy. This lowers insulin levels, and when your sugar levels drop, your body turns to stored fat to keep going.

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My approach was to combine keto with intermittent fasting. I planned my last meal at 9 pm, then wouldn’t eat again until 9 am the next morning, creating a 12-hour fasting window—mostly while I slept.

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However, it wasn’t easy. Right from the start, I felt intense cravings. My insulin resistance was so strong that on the first day, I felt weak and irritable during my gym routine. By the second day, I couldn’t handle it and ate a bagel in the morning. It just felt impossible to stick to the fast.

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I talked to Ron, and he explained that "real fasting" starts when your digestive system is no longer working on digesting any food at all. I had thought fasting started when you finished eating, but Ron clarified that dense foods like meat can take up to two days to exit the colon.

 

He said a healthy stomach usually empties in 3-6 hours, and food like fruits, vegetables, and bread (high in fiber) take about 9 hours to pass through. Meat and oily seeds can take 6 hours to empty the stomach and 48 hours to fully pass through the colon.

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Ron suggested I consider what I ate in my last meal, especially meats and seeds, as it would extend my fasting window by about two more hours. He recommended starting the fast 3 hours after your last meal.

 

So, if you eat your last meal at 9 pm, your fasting window begins at 12:01 am, with the first meal coming at 12:01 pm the next day. Gradually, you can extend your fast until you reach 16-18 hours, as fasting longer than 18 hours daily doesn’t show better fat loss results.

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Ron also emphasized that about 95% of people in the US don’t get all the vitamins, minerals, and nutrients they need, mainly due to poorly balanced meals. Starting a diet without proper guidance can cause more harm than good.

 

So, Ron had me start with "Veggie Power" because I don’t eat many vegetables, and he also recommended a "Multivitamin" to take with my first meal. To help manage my insulin resistance during the first few hours of fasting, he suggested "Keto Control." This product kept me on track and helped suppress my hunger. Initially, I took it 2-3 times during my morning fast, but now I only take it once around 11 am, allowing me to last until 4 pm before eating. Without it, I wouldn’t have been able to stick to the plan.

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This strategy worked wonders for me, and I’ve never felt better. I have more energy, and I feel stronger on the keto diet. My body fat is now 14%, and my goal is to reach 8-10%.

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Here are some tips from Ron that might help you too:

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1. Stay consistent

2. Eat simple, healthy, balanced meals

3. Exercise at least 5 days a week for an hour

4. Take it day by day

5. Remove tempting foods from your fridge and pantry

6. Don’t overeat healthy fats; avoid bad fats

7. Don’t cheat; stay mentally strong

8. Take your supplements first, then veggies, then proteins

9. Drink water, tea, and coffee during fasting and between meals

10. Avoid sugar and white bread at all costs

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Best of luck!

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Michael