My Transformative Keto Before & After: How I Lost 50 Pounds with Clean Keto & Intermittent Fasting

Welcome to my comprehensive guide detailing my personal keto weight loss journey! Here, I share every step I took to shed an incredible 50 pounds in just 6 months by embracing a clean ketogenic lifestyle. This guide is packed with actionable advice, including my favorite clean keto recipes, foods to avoid, a daily breakdown of my meals, insights into intermittent fasting, my exercise routine, and answers to all your common keto questions. If you’re looking for an easy-to-follow, quick-start resource to kick off your keto diet, you’ve found it!

My Personal Keto Weight Loss Journey: More Than Just Numbers

Hello! I’m Natalie, and I’m genuinely thrilled you’re here to follow along on my health journey. I’m rooting for you and your aspirations to achieve your best self!

Before we dive into the specifics of my weight loss transformation, there’s a crucial philosophy I want to share:

MY WEIGHT DOES NOT DICTATE MY HAPPINESS. I HAVE ALWAYS FELT HAPPY, LOVED, AND WORTHY AT EVERY SIZE I’VE BEEN.

That being said, I have experienced a profound difference in my overall well-being when I make conscious, healthy eating choices. It’s during these times that I feel my absolute best, brim with the most energy, and outwardly reflect the vibrant person I feel on the inside. For me, that perfect alignment comes with clean keto. This is my story, my “Keto Before and After,” a testament to finding a sustainable path to health and vitality.

Maintaining a healthy weight isn’t effortless for me; it requires intentional dietary adjustments. The ketogenic lifestyle has seamlessly integrated into my life, offering not only weight management but also a wealth of additional health benefits. While you may have heard countless keto success stories, this one is uniquely mine. Remember, every individual’s body is different, and I always recommend consulting a doctor who understands your specific health history before embarking on any new diet.

My Weight Loss Milestones: A Keto Before and After Snapshot

Here’s a look at my personal weight statistics throughout my journey:

Highest Weight: 255 pounds (May 2017)
Starting Weight (1st Keto Round): 238 pounds (September 2019)
Lowest Weight Achieved: 185 pounds (March 2020)
Weight After Baby #3: 237 pounds (March 22, 2021)
Current Weight (April 2021): 221 pounds
Height: 5’9″

Embracing the Clean Keto Lifestyle: My First Transformation

In September 2019, I embarked on a mission to transform my health. My goals extended beyond just shedding pounds; I yearned to feel better, have abundant energy, and become the best version of myself. While I had a general idea of my “happy weight,” my primary motivations were elevated energy levels, improved activity, more restful sleep, and an overall enhanced quality of life.

The results were astounding: I lost 50 pounds in a remarkable 6 months, ultimately achieving a 53-pound loss in 7 months!

This initial phase of weight loss involved a holistic lifestyle overhaul. I committed to a strict clean keto diet, incorporated intermittent fasting into my daily routine, and jogged for 30 minutes each day. It was a comprehensive approach that yielded incredible results, and I’ll delve into each of these components in greater detail below.

Navigating Life’s Changes: Pregnancy and a “Sweet Pause”

Just after reaching my “happy weight” in April 2020, I received the wonderful news that I was expecting my third baby boy! He arrived in January 2021, bringing immense joy to our family.

During pregnancy, especially the first and third trimesters, I deliberately chose not to stress over my weight. My focus shifted to nurturing my baby and honoring my body’s needs. While I generally made healthy choices, I also allowed for plenty of indulgences. Who can resist delicious sandwiches and a scoop of ice cream when pregnant? They just felt absolutely essential! Ultimately, I gained 51 pounds during my pregnancy, a journey that was 100% worth it for my sweet son, Luke.

Restarting My Keto Journey: Postpartum and Renewed Focus

Approximately nine weeks postpartum, I felt a strong desire to get back on track with my clean keto lifestyle. My primary motivation this time was to regain energy to keep up with my three active boys. This wasn’t about aesthetics alone, but about thriving as a mom.

My second round of the clean keto journey officially began on March 22, 2021. This time, I’m solely concentrating on clean keto eating. I’ve opted out of intermittent fasting for now, as I find myself too hungry while breastfeeding, and I haven’t yet managed to carve out dedicated time for exercise (though I’m still actively looking for ways!). Despite these adjustments, the results have been incredibly encouraging: I lost 14 pounds in the very first month!

After sharing these initial postpartum weight loss results on Instagram, I’ve been inundated with questions about every aspect of my journey. And that’s exactly what this guide aims to answer!

The ketogenic diet, commonly known as keto, is a low-carb, high-fat, and moderate-protein eating plan designed to shift your body into a metabolic state called ketosis. In ketosis, your body efficiently burns fat for fuel instead of relying on carbohydrates. This metabolic shift occurs when carbohydrate intake is drastically reduced, typically to 20-50 grams of net carbs per day. The diet emphasizes healthy fats (like avocados, nuts, seeds, olive oil), moderate protein (meat, fish, eggs), and a very limited intake of carbohydrates (found in grains, sugars, starchy vegetables, and most fruits).

Many individuals report a wide array of benefits beyond just weight loss, including improved blood sugar control, reduced high blood pressure, lower cholesterol levels, enhanced mental clarity, and sustained energy. It’s crucial to consult your doctor or a qualified healthcare professional, especially if you have existing health conditions, before starting any new dietary regimen.

Short Answer: The best time to start is now! I’ve created this guide to simplify the process and provide a clear roadmap for you to potentially replicate my results.

Long Answer: I’ve developed a detailed, step-by-step resource titled “The 10 Steps to Start Clean Eating and Losing Weight.” This guide walks you through everything from getting started to building sustainable habits, making your journey as smooth and successful as possible.

Short Answer: After completing several rounds of Whole30 and developing a deep understanding of “Food Freedom,” I discovered which foods negatively impact my digestion (sugar, grains, and most dairy are out for me!). I then transitioned to keto to accelerate my weight loss. “Clean keto” for me means a high-fat, moderate-protein, low-carb diet primarily composed of Whole30-friendly, whole, unprocessed foods. I allow for occasional indulgences like monk fruit sweeteners, grass-fed dairy, and a moderate amount of alcohol.

Long Answer: I’ve written an in-depth post, “The Clean Keto Foods I Eat,” where I meticulously detail every food item that forms part of my diet. This post also includes a printable PDF list, making it incredibly easy for you to understand and implement a similar approach in your own kitchen.

Short Answer: The core purpose of Whole30 is to cultivate a healthy, sustainable relationship with food, promote mindful eating, and identify specific foods that make you feel great versus those that cause adverse reactions. It heavily emphasizes avoiding highly processed foods and scrutinizing ingredients. Keto, on the other hand, is primarily focused on macronutrient manipulation (high fat, moderate protein, low carb) to achieve ketosis, where your body burns stored fat for energy, leading to fat loss.

Long Answer: To dive deeper into Whole30, I recommend my post “Everything You Need To Know About Whole30,” along with the official Whole30 Books for comprehensive rules and philosophy. For an in-depth understanding of Keto, I found immense value in specific podcast episodes, and highly recommend this book as excellent resources to grasp the scientific principles.

Short Answer: “Macros” is short for macronutrients – the essential nutrients your body needs in large amounts: fats, proteins, and carbohydrates. On a keto diet, tracking the ratio of these macros is crucial to maintain ketosis.

Long Answer: I’ve dedicated an entire post to demystifying this topic: “Keto Macros: What They Are + How To Calculate Them.” This guide explains why macro tracking is vital, how to determine your personal ratios, and practical tips for successful implementation.

Short Answer: To maintain a state of ketosis, I consistently aim to keep my daily net carbohydrate intake below 25 grams. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates.

Short Answer: Initially, for the first 2 to 3 weeks of my journey, I meticulously tracked my macros to understand portion sizes and food compositions. Now, I can confidently estimate my total carbs and fat intake each day without strict tracking. I never worry about daily calorie counting or testing my ketone levels for ketosis. Apps like Carb Manager or MyFitnessPal can be very helpful for beginners.

Long Answer: Towards the end of my post on “Keto Macros: What They Are + How To Calculate,” I elaborate on my reasons for transitioning from strict tracking to a more intuitive estimation method.

Short Answer: During my first round of weight loss in 2019, absolutely! For approximately eight months, I rigorously practiced time-restricted feeding, consuming all my calories within an 8-hour window, typically between 12 pm and 8 pm. Outside this window, I only consumed plain, zero-calorie beverages like tea. I noticed a significant boost in my energy levels with intermittent fasting and genuinely loved the routine.

However, in my second round of weight loss in 2021, postpartum, I am not currently doing intermittent fasting. The demands of breastfeeding make me quite hungry, and I don’t feel the need to restrict my eating window. Despite this, I’m still successfully losing weight (14 pounds in the first month!). This experience has reinforced my belief that the quality of what you eat is often more critical than when you eat it. I encourage you to experiment with intermittent fasting to see if it brings you more energy and aligns with your lifestyle. There’s no single “right” or “wrong” way to approach it.

Long Answer: For a more in-depth understanding, this article explores the numerous health benefits of intermittent fasting, and this guide provides an excellent overview of the basics of intermittent fasting methods.

Short Answer: I enjoy a wide variety of delicious, satisfying foods on keto! I regularly share my daily meals on my Instagram Stories, so be sure to follow me there for real-time inspiration and insights.

Long Answer: I’ve meticulously documented everything I ate during the initial 6 months of my first weight loss journey, where I successfully lost 50 pounds. You can find detailed posts with timestamps (to illustrate my intermittent fasting windows) for each month here:

1st Round of Weight Loss (2019/2020):
What I Ate in September 2019
What I Ate in October 2019
What I Ate in November 2019
What I Ate in December 2019
What I Ate in January 2020
What I Ate in February 2020

2nd Round of Weight Loss (2021 Postpartum):
What I Ate in March 2021
What I Ate in April 2021

Additionally, I share various “What I Ate Wednesday” posts, complete with links to all recipes and detailed macro counts for each meal and the entire day. These resources are incredibly valuable, especially for those in their initial weeks of starting keto!

Short Answer: During the first 6 months of my initial weight loss phase, I had precisely three “indulgence meals.” This period included major holidays like Thanksgiving, Christmas, New Year’s, and three vacations. Once I achieve and focus on maintaining my “happy weight,” I typically allow myself one controlled indulgence meal per week. This strategic approach helps prevent feelings of deprivation and supports long-term adherence. For me, giving myself room for these breaks plays a key role in sustained weight loss success.

Long Answer: In my post, “Do I Have Cheat Meals?” I delve deeper into my philosophy on why I avoid traditional “cheat meals” in favor of disciplined indulgences, and I share my 5 top tips for approaching these special meals with a positive and balanced mindset.

Short Answer: Absolutely, YES!

Long Answer: I offer over a year’s worth of free weekly meal plans right here on my blog! Each plan includes direct links to recipes, a convenient printable menu, a grocery list, a breakdown of my weekly spending, and even photos and videos of my grocery hauls. This is an incredible, comprehensive resource designed to help you succeed. I’m confident you’ll discover many new favorite keto meals within these plans. They are truly the best way to get started and stay consistent on your keto journey.

Click here to explore all my free Weekly Meal Plans and start planning your delicious keto meals today!

Short Answer: My typical monthly grocery budget is around $1200, which notably includes my regular shipment from ButcherBox (a service I highly recommend for quality meats). I prioritize buying almost exclusively organic produce and source only humanely and pasture-raised 100% grass-fed meat from ButcherBox, complemented by wild-caught seafood. Keep in mind that this budget supports a family of five: myself, my husband, and our three boys!

Long Answer: Every Friday morning, I publish my weekly meal plan, which always details exactly how much money I spent on groceries that particular week. By reviewing these posts, you can get a clear picture of my week-to-week spending. Additionally, I’ve shared a valuable resource with “20 Ways To Save Money Eating Organic,” offering practical tips for making healthy eating more affordable.

Short Answer: Yes, absolutely!

Long Answer: I’ve put together a comprehensive tour of my keto-stocked kitchen, including my pantry, fridge, freezer, and spice cabinet. In this post, I also share lists of my all-time favorite brands for essential keto foods. At the end of that same post, you’ll find a link to my guide on “My Favorite Storage Containers and Kitchen Organizers,” helping you keep your keto kitchen efficient and well-prepared.

Short Answer: During my initial round of weight loss, my primary form of exercise was jogging for 30 minutes every day. This often involved pushing both of my toddler boys in our double stroller, which added a significant level of intensity to the workout! Before this, I had never successfully run a mile in my entire life – not even in high school. Yet, I found myself genuinely loving jogging. For my second round of weight loss postpartum, I haven’t yet incorporated dedicated exercise. With three young boys and interrupted sleep, I prioritize sleep over workouts for now. I’m considering a Peloton once my baby consistently sleeps through the night and will certainly share any new fitness routines I adopt!

Long Answer: I started jogging for the very first time just one week after beginning clean keto in September 2019. Prior to that, running even a single mile without stopping seemed impossible. I utilized a beginner-friendly Couch To 5K program, which was absolutely perfect for my starting fitness level. By consistently adhering to the program every day, within 8 weeks, I was able to jog for 30 minutes straight, covering approximately 2 miles daily! I have a detailed post covering my full exercise routine, the specific jogging app I used, and all my favorite running gear. The best part? You absolutely don’t need an expensive gym membership to achieve your fitness goals.

Short Answer: In my first round of dedicated weight loss, I successfully lost 50 pounds over 6 months, specifically between September 2, 2019, and March 3, 2020.

Long Answer: I provide a detailed breakdown in my post, “How Long It Took Me To Lose Weight Eating Keto.” This article shares my highest weight, starting weight, height, and a month-by-month account of my weight loss progress, offering a clear timeline of my journey.

Short Answer: I recommend weighing yourself only once a week. This approach helps prevent excessive focus on daily fluctuations, which are often just water weight, and keeps you from becoming discouraged if the scale doesn’t move every single day.

Short Answer: I’ve never aimed for a particular number on the scale. My focus has always been on finding my “happy weight,” which encompasses feeling energetic, healthy, and confident—far more than just a digit. Though, I admit, I do prefer when my weight starts with a “100s” digit! Haha!

Long Answer: While I don’t set a numerical goal, I did have three broader weight loss objectives. I discuss these in detail in my post, “Do I Have A Goal Weight?” which highlights the multifaceted nature of true health goals.

Short Answer: Yes, I did! I experienced symptoms of the keto flu for the majority of week 2 after starting keto. The good news is, it’s temporary, and once it passed, I felt absolutely fantastic – better than ever before!

Long Answer: I’ve created a comprehensive post dedicated to “The Keto Flu.” This resource covers its common signs and symptoms, when it typically starts, how long it usually lasts, and provides practical remedies to help alleviate discomfort and get you feeling better quickly.

Short Answer: My supplement routine is quite simple, mainly consisting of a basic multivitamin. Currently, I take a prenatal vitamin, as I’ve been either pregnant or breastfeeding almost continuously for the past six years!

Long Answer: You can find a detailed list of “My Favorite Vitamins + Supplements” that I take daily, along with an explanation of the purpose and benefits of each one, in my dedicated post.

Short Answer: My motivation stems from many sources, but fundamentally, when my health is in order, my entire life feels more organized and manageable. This weight loss journey transcends mere numbers on a scale; it’s about holistic well-being. Furthermore, the keto diet has significantly improved my brain fog, leading to clearer thinking and an overall sense of feeling good—a definite win-win!

Long Answer: I’ve compiled a comprehensive post sharing “How I Stay Motivated and my 10 Tips for Success.” This article is packed with actionable advice and helpful strategies to empower you to achieve similar success on your own journey.

Short Answer: Don’t give up! Consistency is key. Stick with your plan, and trust the process.

Long Answer: Plateaus are a common and often frustrating part of any weight loss journey. I’ve written a dedicated post, “What To Do When the Weight Loss Plateaus,” where I share my insights and provide 11 practical tips to help you reignite your progress and overcome these challenging periods.

Short Answer: Yes, if it feels right for you! I would recommend continuing with keto during pregnancy and breastfeeding only if it brings you joy, feels natural, and is effortless to maintain. (Always, always consult with your doctor or healthcare provider first, as individual needs vary.)

Long Answer: I’ve shared all my personal thoughts and experiences on “Eating Clean Keto While Pregnant + Breastfeeding.” In this post, I also discuss my experience breastfeeding my youngest during the first three months of my weight loss journey and whether I observed any changes in my milk supply. Furthermore, I have a specific post outlining “How I Keep My Milk Supply High While Breastfeeding.” As of December 2020, I was 9 months pregnant with my third son, and during that pregnancy, I adopted a “keto-ish” approach, enjoying many clean keto meals while also allowing for indulgences. My focus was purely on nurturing my body and baby, without any stress about weight (and I wasn’t even weighing myself!). You can learn more about this philosophy in my post “Let’s Celebrate Growing Bodies.”

Short Answer: Yes, absolutely!

Long Answer: It can be challenging when your health goals don’t align perfectly with your partner’s. I’ve written a helpful post titled “Tips for Encouraging Your Partner To Join Your Health Journey.” This resource offers gentle yet effective strategies for involving your loved one without pressure, fostering a supportive environment for both of your well-being.

Short Answer: No, thankfully, I did not experience any significant hair loss during my weight loss journey on keto!

Long Answer: I share my strategies and insights in the post “How I Avoided Hair Loss While Losing Weight.” This article details my 8 essential tips for maintaining healthy, vibrant hair throughout your weight loss transformation.

Short Answer: After having children, my deepest desire was to become the healthiest version of myself. I love my boys immensely, and I want to be present and active in their lives for a very, very long time! I also have some tricky family genetics (including a history of breast cancer, Alzheimer’s, heart disease, and arthritis), and I firmly believe that clean eating is the most powerful preventative medicine. This journey has not only helped me look better, but I’ve never felt more vibrant and healthy!

Short Answer: My boys primarily eat what my husband and I eat! They are very healthy eaters, largely because we’ve always offered them the same nutritious meals, so they haven’t known much different. However, I do allow them more indulgences than we typically have. They enjoy a wider variety of foods including fruit, chips, rice, and beans, which are not strictly keto-friendly.

Long Answer: I’ve shared detailed insights into my family’s eating habits in a few posts: “Everything My Kids Ate in a Month,” which offers a comprehensive look at their diet. Additionally, I’ve provided valuable guidance in my post on “Tips To Get Kids To Eat Healthy,” and for practical tools, you can explore “My Favorite Toxic-Free Kids Feeding Supplies.”