Weight Loss Archives - Keto Carole

Rita’s Keto Success Story

Mar 2, 2021 | Healthy Lifestyle, Keto, Keto Success Stories, Weight Loss

Like most women, I know you have tried to lose weight.

You’ve exercised.

You’ve tried different diet plans.

Perhaps you’ve even signed up for a couple of expensive weight loss programs.

All to no avail.

You lose a pound today but “acquire” WAY more over the next few weeks. It’s frustrating. I know.

BUT, today, I’m here to tell you one thing. It’s not your fault.

Yep! Now, I know you’re thinking, “Then, whose fault is it, Carole?”.

Take a deep breath and relax. In a bit, I’d tell you how it’s not your fault and when I do that, you’ll discover the real source of your weight loss woes. With this discovery, depending on which path you choose to take, you may start getting significant weight loss results over the next couple of weeks.

You’ll find the answer to all these in Rita’s story.

So here’s the story…

Rita was as frustrated as most woman trying to figure out how to lose weight. She’s 49, married with no kids, and living in the Midwest with a busy, professional job in corporate America. Being a super active woman, Rita did a lot of CrossFit and hoped she’d be able to maintain a lean, healthy body from exercising alone.

Ooops! She fell for the old myth.

Despite working out five to six days a week, she couldn’t get the weight loss results she desired. She doubled-down with dieting, ate as healthy as possible, and exercised even more.

But guess what?

The more she tried, the more she gained extra weight!

You can relate to this situation. Right?

Rita then decided to try keto on her own to see if it would be the solution to her problems. She kept at it for a long time but struggled to get past the 20 lbs weight loss mark for years. For one, she consistently failed at making healthy dinner-time food choices. Not that she never tried. No matter how hard she tried, her cravings had a way of talking her into going for unhealthy foods. It was an internal battle she fought but always lost.

At this point, Rita was demoralized…

I mean, how could she be working out six days a week, eating keto, but the weight wasn’t falling off? Anyone in this situation would be demotivated. But things started to turn around for Rita when she signed up for my keto program.

Fast forward nine weeks, after working with me, Rita lost 17.6 lbs and 22 inches off of her body. And here’s one interesting fact to note. For someone as fit as Rita was, she lost more inches than the scale indicated in the real sense. Why? Because due to her frequent gym workout routine, she was losing fat and gaining muscle concurrently.

Here is what Rita’s life looks like right now after working with me for just nine weeks…

She normalized her blood glucose level — it was initially close to the diabetic range.
She’s now two sizes smaller.
She now comfortably fits into the jeans that she couldn’t wear before.
She no longer suffers from chronic muscle aches.
Her electrolytes are now balanced — Initially, they were way off, and she didn’t know what to do about it.
She no longer feels unnecessarily hungry.
Using the approach I gave her, Rita now has the discipline to keep away from making unhealthy food choices — she stated that this was one of the most significant changes for her.
And lots more.

How were we able to achieve these? Two things:

Rita and I worked with a pre-designed, proven framework — there was zero guesswork, hence zero room for errors.
I systematically cut down Rita’s carbs and general food intake without causing her more hunger or cravings. Although she was following keto, she had it all mixed up (which is all too often the case when people try it on their own!).

You see, number two is where most people following keto by themselves get it all wrong — some keto experts, inclusive! They follow keto, count macros, and fat percentages. But because they are blind to some other critical individualistic factors, they end up overeating carbs or other foods in general.

As a result, they end up gaining weight rather than lose it. And when that happens, they start running around in circles wondering why keto isn’t working for them.

If you have not been able to get any tangible results from keto, this might be ONE of the root causes. And like I said earlier, it’s NOT your fault. There’s a lot of misinformation about keto and weight loss flying all over the place. You innocently followed some of that information, thinking you were on the right path. And that’s how you ended up in the rabbit hole you may be in right now. With that said, if you want to put an end to all the weight loss struggles…

If you are tired of the guesswork, confusion, and emotional pains of trying so hard to lose weight, with nothing to show for it. If you want REAL weight loss results with keto…

If you want these, let me give you one secret for free:

Get a coach. Listen. All the top-performance athletes in the world have coaches.

Why not you?

You need one too. That’s if you are serious about hitting your weight loss goals. And I’m not talking about just any coach…

It would help if you had a qualified, tested, and trusted coach who has verifiable past clients’ results to show. There are a couple of good coaches out there you can go with. A meticulous dig through Google could help you find one. BUT if you want to cut out all of the guesswork. If you want to save the time you’d spend searching tens of pages on Google in a bid to find a qualified keto coach with plenty of client success stories… A coach that will help you demystify keto, hold you by the hand and lead you to your weight loss goals… Then click the “Apply to Work with Carole” button.

When you do that, I’ll typically respond within the next couple of hours. From our conversation, if it turns out we’re a good fit to work together, we’ll move forward from there. Sound good? Then go ahead and hit that button right away.

To your keto weight loss success,

P.S. If you’re wondering what’s up with Rita right now, after graduating from my nine week program, she went ahead to join my long-term keto lifestyle crew. I’ll be giving her close support for the next year — until she hits her ultimate weight loss goal.

Nicole’s Keto Success Story

Mar 2, 2021 | Emotional Eating, Healthy Lifestyle, Keto, Keto Success Stories, Overcoming Cravings, Weight Loss

It’s been a couple of weeks since you last checked your weight…

You wake up early in the morning and step into your bathroom to take your bath. Stepping out of the shower, you see your bathroom scale in a corner and decide to track your weight loss progress. “This can’t be. I’ve gone past my goal weight?!” Surprised by the reading of the scale, you step down and on again to confirm the scale isn’t broken. The same numbers are still staring at you…

It’s confirmed!

You’ve actually gone past your weight loss goal. Your keto efforts finally paid off. What a surprise!

The scenario above was exactly Nicole’s experience. Well, without the part where she climbed a scale.

Nicole’s scale was at her friend’s for months, so she couldn’t consistently track her weight when she started working with me. She realized she had lost more weight than she set out to do when the clothes she couldn’t fit into initially became too large on her. She had to give out most of those clothes and go shopping.

Nicole is a 33-year-old divorced mom who fought really hard to lose weight.

On her journey to lose weight, Nicole followed people like Dave Asprey. She also tried keto on her own. Nicole took Pruvit, keto drinks, and other weight loss supplements without much to show for it.

While she succeeded in losing over 50 lbs, she ended up gained way more back.

She was confused and worried about why she wasn’t getting weight loss results like others were.

Nicole came to me because she wanted to take her keto to the next level, get to her weight loss goal and live it as a long-term lifestyle. She knew she was missing something and needed the guidance of an expert.

When Nicole came to me, in addition to her weight, she was consumed by painful periods. During her monthly period, the world literally ends for Nicole and those around her because of the excruciating pain.

It was emotionally traumatic for her and everyone around.

Nicole also had constipation issues, struggled to let go of her nightly glass of wine and what she called, “poor eating habits”.

During the nine weeks of working with me, Nicole experienced massive transformation in several areas of her life.

She said her biggest win from working with me was her transformed eating habits.

Nicole said the rule of “5 minutes meal” I have in the program changed everything for her. She went from consuming boxed food and keto products to making her food at home because she learned the secrets of my fast & easy meal formula so that she could make meals in no time.

She said the nine weeks program helped her remove all the blind spots… All the things that were holding her back from getting the weight loss results she desired… The biggest of which was her eating habits.

Nicole was also able to give up her nightly wine habit.

She said the program caused her to pause and question the role of alcohol in her life. It was really transformative and an eye-opener.

Nicole said, typically, during a super stressful month, she’d give up on her efforts to lose weight and go back to her high-carb lifestyle… But the support and structure within the program gave her a different outlook.

It helped her stay on course.

By the second month of working with me, Nicole noticed that her period pain dramatically subsided. She experienced less cramping. It was regular and smooth sailing for her!

Nicole said the painful period relief alone was worth her entire investment in working with me!

Nicole also stated that the issues she had with constipation were gone. Her movements are now regular.

Nicole says that working with me leveled-up her keto game, shifted her perspective, and removed all the blind spots that held her back.

She has also given away all her Pruvit drinks, and other weight loss supplements, as she realized they don’t have a place in her life anymore.

Do you feel inspired by Nicole’s story?

Would you like to experience a similar transformation in your life?

If yes, I have good news for you.

Right now, I am taking in a new set of people through the same program that Nicole completed.

Click here to read more about who is the right fit to work with me and find out if this might be right for you, too.

Suzie’s Keto Success Story

Jan 22, 2021 | Healthy Lifestyle, Keto, Keto Success Stories, Weight Loss

This is BIG! this is BIG!!…

Suzie literally shouted those words five times while I was on the phone with her. Why? You might be thinking…

She’d just made her biggest keto discovery ever.

What was this discovery? You’ll find out in a teeny tiny bit…

But first, a little background story about Suzie. When you’re done reading Suzie’s intriguing story, you’d not only find out what this discovery was… You’ll also find out how you can harness this little discovery of Suzie’s to put an end to your weight loss struggles — that’s if you’d be interested in that kind of stuff.

Let’s get on with Suzie’s story…

Suzie is a 66 years old wife, works a high-stress job, 5′ 4″ tall, and weighed almost 200 lbs. Like most women her age, Suzie tried many diet plans and weight loss programs to lose weight. She even hired a personal trainer and worked out five days a week. While she found a bit of success with some of those programs and her workout routine, she faced one problem. She always gained back more weight after losing some. One step forward; two steps back kind of “progress”.

You get the picture. Right?

Suzie decided to try keto for a change back in 2015. She signed up at ruled.me and followed through with the plan.

Yes. But it was too slow for her liking.

Suzie was losing just 1 lb a week, but at a point, she had to make her peace with the slow-paced result. She had no choice, as her Doctors told her she shouldn’t expect more at her age. That was why Suzie couldn’t believe her eyes when she climbed the scale and found out she’d lost nearly 16 lbs in a few weeks of working with me on a keto program. That was about 2 lbs of weight loss per week — twice what she was initially doing! Suzie was so amazed that she went…

“This is big…this big…” Five whole times!

Now, here’s the interesting thing…
Losing 16 lbs wasn’t even the thing that wowed Suzie. Not at all. It was the simplicity and easy-to-follow nature of my keto weight loss system that stupefied her.

Did it yield results?

You see…
When Suzie started the program, she had the mindset that the system would be restrictive and difficult to follow through — like the others, she’d tried in the past…

Boy, was she wrong!

In Suzie’s words…
“I always knew there was some kind of secret to losing weight and keeping it off, but I didn’t just know what it was.”

After going through my keto program, Suzie felt she’d found that secret.

Here are the key changes and results Suzie reported after working with me for a couple months:
● She observed a 60% relief from the joint pains she initially suffered — specifically in her knees.
● The pains she experienced in the bottom of her feet totally disappeared by week 4.
● Initially, she found it hard getting up from the floor when she went down. This improved by 60%.
● Her mood dramatically improved by 70%.
● Extreme craving for food went from a ten to zero by week 2.
● It became easy to move around gracefully.
● A lightness in her body and less clumsiness.

Overall, Suzie is happy and thankful that she decided to work with me.

In Suzie’s words…

“I finally feel like I’m on a path that’s possible to stick with this way of eating, lose weight, and
keep it off as a permanent solution.”

On why she chose to work with me rather than the thousands of other keto coaches out there, here’s what she said…

The fact that I have health care provider credentials gave her the confidence that I was knowledgeable about keto and could help her get the best results. The fancy acronyms after my name sure stood out to her 🙂

Suzie is thrilled that her confidence in my credentials and program paid off handsomely.

She’s very optimistic and hopeful about the future. She’s happy that my program helped her find keto fitting into her lifestyle. After graduating from my nine-week keto program, Suzie decided to join my Keto Lifestyle Crew membership program. It’s an advanced keto program for long-term support and accountability. Suzie decided to join the program immediately — and not wait until January — for ONE reason:

She understands the need to stay committed and accountable for her eating habits to last. Especially during the holidays — a period most people give up, eat unhealthily, and move their weight loss goals to the next year.

If you want to experience the type of weight loss transformation that Suzie has gone through (and is still going through), you have to start by making some firm decisions. One of those firm decisions you have to make is that you start now.

Not next week. Not next month.

Even if you’ve struggled through the year to eat healthy with no sustainable weight loss results to show, don’t give up now… Pull through the holidays… Eat healthy through this season, and when January rolls around, you’ll be steps ahead of those who gave up this season.

How to Know if a Diet Really Works

Apr 30, 2017 | Healthy Lifestyle, Psychology, Weight Loss

I talk to women every day about their lifelong battle with their weight. We discuss all the diets they’ve tried over the last few decades. They’ve tried HCG, Weight Watchers, Medifast, Atkins, South Beach, elimination diets, Whole 30, paleo, FODMAPS, Jenny Craig, weight loss surgery, and on and on and on… and the most recent trend seems to be Orbera, the $8,000 balloon inserted into the stomach for 6 months. The fact that people are willing to pay that much money for a temporary means of restricting food intake is both alarming and eye opening. This indicates the enormity of this issue for people and their desperation to find a solution, so that they can put this monkey to bed and move on to more important things in their lives.

Despite what society says about overweight people being weak-willed and lazy, I know that the people I speak with are incredibly resourceful, tenacious, and have unparalleled willpower! Despite feeling hungry, tired, and miserable on diets, they continue to seek out yet one more diet to solve their battle with their weight. That is true strength and tenacity.

What I’ve noticed after talking to 100s of women (and several men) about all of their diet trials of the past is that there are a few errors in the way that people view weight loss diets, a lot of fantasy, and most importantly, there are key pieces missing to their dieting efforts. Let’s looks at each of these.

The Diet Lies We Tell Ourselves

Every time I talk with someone about their past diets, they have two ways of assessing them: they worked or they didn’t work. Their criteria for sorting them is based solely on how much weight they lost. This is a huge error in reasoning and a very narrow lens of success because they ignore what happens AFTER the weight loss period. Don’t you go on a diet because you want to be slim, not just now, but forever? A diet isn’t just what happens while you’re losing weight; it is also what happens after. Despite what they may tell you in the sales office of your local diet center, there is no diet that will fix your body so you can go back to eating what ever you want. A diet only works if you lose weight (how ever long that takes) AND you can keep eating that way forever, as a lifestyle, so that you can keep the weight off forever.

Common Diet Lies (or Myths) that People Believe:

XYZ Diet worked because I lost weight fast or lots of weight. (SELECTIVE MEMORY)
If I can just lose the weight, I just know I’ll figure out how to keep it off. (DENIAL)
Just let me lose the weight really fast, right NOW! I’ll figure out later about how to keep it off. (BARGAINING)
XYZ Diet will heal my body so I can go back to eating all my favorite foods. (SALES LIES)
There must be something wrong with me, since everyone else seems to be losing lots of weight really easily. (SOCIAL MEDIA FANTASY)
I guess I’m just a stress eater/emotional eater/carb addict, so I’m doomed to cheat and fall back into my old eating habits. I need a diet plan that lets me eat cookies and cake so I can survive all the cravings! (LACK OF INFORMATION AND SKILLS).

How to Know if a Diet Worked

Let’s get real. If you’re going to look back on past diets and determine fairly if they truly worked, you need to look at multiple aspects. This is also important in assessing any diet plan or program that you are currently considering, or are doing right now.

Did you gain the weight back? That diet did not work!
Did the food taste terrible and you were constantly fantasizing, “I can’t wait to get back to my old favorite foods!” That diet didn’t work because it was not teaching you a sustainable way to eating. If you don’t like the food, you can’t live that way!
Did you have to take a mountain of supplements every day because the food you were eating was lacking in key nutrients? Did the food you were eating come in packages and powders and have a long list of ingredients trying to simulate real food? That diet is not sustainable because you can’t get proper nutrition from powders and supplements long-term!
Did you find that you felt cold, hungry, and tired all the time? Especially after losing weight? That diet did not work, and in fact, it slowed your metabolism so that you are guaranteed to gain all the weight back and even more! This is the worst kind of diet, and sadly, the most common.
Did you tell yourself that if you could just lose the weight, that would be enough motivation to keep it off? That diet is also doomed to fail. If weight loss alone was ever enough to make people keep it off forever, then no one would ever go on more than one diet in their life. This completely ignores the biological and psychological forces at work, that conspire to keep you fat forever.
Did you have a supportive community? If you don’t have support from friends, family, other people following the same way of eating, it isn’t impossible to succeed, but it will be very challenging.
Did you have an expert guide? When things went wrong, didn’t work, left you frustrated and ready to quit, did you have someone there to guide you step-by-step and keep you motivated and on the right track?
Was it a one-sized fits all approach? Every one of us on this planet is a unique person and needs a diet that fits us. Often people wonder why a certain diet worked for their friend, but didn’t seem to work for them. Most often that is due to the lack of adjustments in the plan or program to fit a person’s individual needs.

The Missing Pieces for Sustainable Weight Loss

What you really need is a perfect way of eating for YOU, a way that you can live with the rest of your life, so that you can lose weight and keep it off. The culmination of my education and personal and professional experience has shown me that there are multiple keys to a way of eating that leads to weight loss that is sustainable. You MUST address both the proper nutritional approach for your body and health issues AND get support for the psychology of why we eat. In other words, this is what you need to lose weight and keep it off for good!

Here is a check list for you when you’re looking into your next (and hopefully your last!) diet:

Community Connection Does your diet connect you with other people that are successfully following the same way of eating, so you never feel alone?
Nutritionally Complete Does your diet meet all your nutritional needs, so that you can follow it forever?
Accountability & Motivation Does your diet program include expert coaching to keep you on track and motivated to keep going, even when things get frustrating?
Expert Guidance Does your diet program also include a trained health care professional that troubleshoots issues that arise and guides you step-by-step to your next best move to get maximum results?
Sustainable Way of Eating Are you eating food that you enjoy and could eat for the rest of your life?
Not Slowing Metabolism Does your diet not restrict fat and calories? And make you feel energized, mentally alert, physically good, and a zest for life?
Heal the Underlying Hormonal Issues Is your diet addressing the underlying biochemical reasons that you keep gaining weight? (Not sure? Schedule a consult here)
Teach Skills to Overcome Cravings Does your diet program teach you why we have cravings, why we are wired to overeat, why we turn to food for comfort, and teach you the skills to address all of this so you can permanently change those old habits?
Education Does your diet program teach you the WHY behind the way you are eating, so that you are empowered to make the right choices long-term, instead of making you dependent on meal plans and packages foods to keep going?

What Now?

Now a little homework. List out all the past diets you’ve tried and check them against this check list above. Which diets actually worked? (Here’s a hint: if you are currently overweight and looking for your next diet, then NONE of your past diets worked.) And for all the diets that didn’t work (remember, that is all of them), which pieces were missing? Next step, take a big breath and sigh of relief, because it’s not your fault all those past diets didn’t work long-term.

Now, comment below with your AHA’s regarding all your past diets – what parts were missing in each of them?

And when you’re ready to consider keto (or a better way to do keto) as your LAST DIET, let’s talk! Click here to schedule a 60-minute phone consult.

One Year on a Keto Diet

May 24, 2016 | Anti-inflammatory, Diabetes, Epilepsy, Healthy Lifestyle, Heart Health, Keto, Keto Success Stories, Low-Carb, Weight Loss

Like everything else in life, it feels like a long time, yet it feels like a very short time. No matter the relative time, this last year has been life-changing, that is for sure.

Want to catch up on my monthly updates? Start here with Month 1

When putting together all that I wanted to share with you about the last year of my ketogenic diet, I looked back at the diary I started at the beginning, when I still considered it a 90-day experiment. Here is what I wrote about 2.5 weeks in:

“Why did I do this?

So many reasons! I was in a motor vehicle accident (MVA) last year and in addition to the chronic pain in my legs, I’ve also been having a really long list of other symptoms (fatigue, lightheadedness, cognitive impairment, gastroparesis, heartburn, extreme hypoglycemia symptoms, uncontrollable appetite, extremely high CRP (inflammation marker), etc.) that I think are related to a mild brain injury and Post Traumatic Hypopituitarism. So I wanted to see if this WOE could help heal my brain. Also, dementia runs on both sides of my family (one side is dead, other side was just sent to assisted living due to it). Family history of diabetes. Metabolic Syndrome (I currently fit the criteria). Low HDL cholesterol. AND I really wanted to learn all I could about keto because I’m a nutritionist and if it worked as well as everyone says it does, then I can’t wait to take it to my clients. (I’m about 2.5 weeks in and so far I’m feeling FANTASTIC and more and more motivated each day to keep going. Improvements I’ve seen already: pain in my legs is nearly gone, cognition is nearly as good as pre-MVA, gastroparesis gone, heartburn gone, CRP dropped 62%, hypoglycemia symptoms gone, and appetite normalized. I haven’t had my cholesterol numbers checked yet, but I’m sure things are improving there, too.

I’ve never been able to follow any kind of diet plan in the past due to extreme feelings of deprivation and constant hunger. And as far as the middle path, mindful eating, intuitive eating, all that stuff I used to teach to all my clients, well, that is what lead me to all the health problems and 50 pound weight gain over 10 years! However, with keto, although it is very restrictive (still plenty to eat though!), it has been way easier for me to stick to, mostly because of the threat of having to start over with the fat adaptation process. It isn’t that fun to go through and takes some time, and I don’t want to start that all over again. The other reason it has been easier is that my appetite is more normal rather than ravenous because my body is actually getting an efficient fuel source.”

Video Updates

This month I decided to do two videos. One is a montage of all my monthly progress photos so you can really see the body transformation. The second video is a verbal update of all the health improvements plus other things that have happened over the last month.

Full Year of Monthly Progress Pictures

My 12-Month Update

What I share on my video:

Review of what made me start a keto diet
Weight loss history
My intermittent fasting experience
My visit to Levl Now lab in Seattle, a company creating a new breath ketone meter
My Top 5 Tips for long-term success on keto
Details of my Instagram giveaway!

Before and After Keto

Health Improvements:

Weight: 220 pounds to 161.2 pounds
Body Fat: 40% to 28.9%
Waist: 40 inches to 30 inches
Inflammation dropped (CRP down almost 70%)
Clean, whiter teeth
Skin tags on my neck are all gone
Heat tolerance (now I love the sun and heat! I used to get super sweaty all the time and hated the heat)
Normal sleep times (All my life, I had been a night owl, naturally staying up until 2 or 3 am. After the accident and my PTHP symptoms, I could not sleep at night at all and often could not sleep until 6 or 7 am. Now I am sleeping by about 11 pm and up around 7 am. My central sleep apnea is much improved as well.)
No more non-alcoholic fatty liver disease (something I recently realized that I haven’t even mentioned here)
Normal blood pressure (after the accident, it was high enough I was considering taking medication)
No more stiff ankles in the morning (pre-accident symptom)
No more head twitch (something I had not reported here yet, but something else that I remember from pre-accident and pre-keto was a random, uncontrollable head twitch)
Mental and nervous system function greatly improved (after the accident, I was having issues with words getting jumbled when speaking or typing, along with frequently dropping things)
No more popping jaw (TMJ)
Normal digestion (no GERD, no heartburn, no gastroparesis, normal bowel movements, no gas or bloating)
Lightheadedness nearly gone (post accident symptom)
Chronic leg pain nearly gone (no edema or swelling, still having some hypersensitivity late at night (allodynia) but not intolerable)
No more dry elbows
Very soft skin
Clear skin
Plenty of energy for all day (post accident fatigue was debilitating)
Exercise endurance (I can go hiking for hours without any food)
And much more than I’m remembering right now!

Come Do Keto with Me!

Let me show you the way. My 90-Day Keto Diet Program teaches you all I’ve learned along the way, plus gives you the tools to make this a long-term health solution.

Mikayla is powered by ketones for college performance

May 12, 2016 | Athletic Performance, Keto, Keto Chat Interviews, Keto Success Stories, Low-Carb, Weight Loss

Keto Chat Episode 16 is with my intern, Mikayla. She is an undergrad at Seattle University and nearly finished with her bachelor of science degree in sports and exercise science.

What we talk about:

How she originally found keto
What it was like starting a ketogenic diet while in college in San Diego
What health improvements she’s experienced
Who else she’s converted to keto and their motivation to keep going for long-term health
Her keto struggles and tips for navigating them
What she plans to do after graduation