Chloe day
What’s up Ketoers!
Just thought i’d stop by to let you all know that I now have a ‘contact me’ section at the bottom of my page! If you have any questions...
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“If you have to regulate your weight with exercise, your diet is wrong."
-unknown
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THE MAGIC PILL
Getting inspired
Hi there, and Welcome to my blog! My name is Chloe Day, and on January 1st of 2019 I decided to change my life... I was in a tight size 18 and got out of breath putting on a pair of shoes. At 22 years old it was embarrassing for me.
A colleague I worked with at the time told me about a documentary on Netflix called ‘the magic pill’ now for those of you who haven’t seen it, DO. And for those of you who have, then watch it again because you already know how insightful it is! ‘The magic pill’ Follows Doctors, scientists and chefs around the globe who combat illness with dietary changes, known as the Keto diet, believing that fat should be embraced as a source of fuel. Families from around the world try the diet for a number of weeks and by the end the results will honestly astound you.
keep reading if you’d like to learn more about what your body is capable of and embark on this journey to change your life like I did.
Home: The magic pill
EDUCATING MYSELF
What You Need to Know
So after seeing how the ‘keto diet’ had changed the lives of so many families featured in ‘the magic pill’ I decided to educate myself further. I spent hours and hours reading online, watching videos, the pros and cons of it, the science behind it and just generally deciding whether it was the right diet for me.
The thing that I love about this diet is that it was originally designed by scientists as an aid for epilepsy because our brains run more effectively when using fat for fuel.
The idea behind the keto diet (short for ketogenic) is that you change your metabolic structure and put your body into a state known as ketosis, which burns fat for energy instead of burning glucose.
When you eat carbohydrates and sugar your body turns it into glucose, which is then used as an immediately accessible source of energy. When you stop eating carbs and sugar your body can’t use glucose for energy so it turns other substances in your body into glucose to use instead.
By increasing your fat intake and decreasing your carb intake your body starts to recognise that it can’t use glucose as fuel anymore so it begins to turn fat into ketone bodies which it can then use as energy.
During the process of ketosis some people can get what is know as the ‘keto flu’ essentially Flu like symptoms emerge as your body detoxes from relying on glucose, symptoms pass within a week, even quicker if you keep your electrolytes up :)
Click learn more for a video of the science behind ketosis and more about keto flu
Home: Educating myself
GETTING MOTIVATED
That ‘Fat’ moment
So now that I had educated myself on what the diet was, how it works, the pros and cons, I was FULLY motivated. I could totally do this!! I was fed up of none of my clothes fitting me anymore, my belly bouncing when I walked, the fact that the seatbelt was hidden under my lower abdomen. I had never been this big in my life.
I studied performing arts in college a few years prior to my weight gain, I was always a size 8, slim build, where had all of this weight come from??? I mean I knew I’d gained a few pounds but I used to look in the mirror and think ‘I’m not that bad, sure I wear a size 18 now but that’s just because women’s clothes are shit with sizes’ no hun it’s not the sizes you just got fat 🙄
My Fat moment was when me and my girl friends went out on the town, they all looked fab, slim and sexy and then there was me. I remember being stood in a bar and a guy asked me if I was the whale of the group. It hurt. When I got home it was like the illusion I’d seen of me still being that slim girl in college had disappeared, the weight I gained had only come on in the space of around 12 months it was like my brain had to catch up with me!
I had one final blow out with my partner on New Year’s Eve of 2018. My usual order from dominos: Large pizza to myself, 14 chicken strippers, a mini garlic pizza, 4 cookies, a tub of Ben and Jerry’s and a large bottle of Diet Coke 😂🙈 and I wondered why I was wearing a tight size 18 hahaha
I did some research on how to start and I made a vow to myself that I would get back to my healthy self. And I did.
Home: Getting motivated
GETTING STARTED
Autophagy
The first thing I did to kick start my weight loss journey was buying a journal. I went to my local supermarket and bought an A5 notebook for me to make monthly measurement trackers, weekly weigh in trackers, write inspirational quotes in, recipes, keto “do’s and don’t’s”, I printed off pictures of my slim physique in college for motivation and pictures of my now obese self for encouragement.
During my research I found some info on intermittent fasting and how it can help aid weight loss by increasing something called “Autophagy”.
Autophagy is the natural, regulated mechanism of the cell that removes unnecessary or dysfunctional components. It allows the orderly degradation and recycling of cellular components. So basically your body eats up and gets rid of any unused or decaying cells! How awesome is that!!
I looked into what form of intermittent fasting would be best for me and I found that the most popular 16:8 would be the way to go. The idea is that you don’t eat for 16 hours and you eat within an 8 hour window, so stop eating at 7pm and start eating at 11am the following morning, and since eating breakfast has never really been my thing this was perfect.
I decided to fast for a total of 24hrs after I’d engorged myself on dominos to give my body time to digest all that carb rich food and also to allow my body to use up all of the glucose I’d just consumed, giving myself a little head start into the wonderful world of ketosis.
Home: Getting started
IF I CAN DO IT, SO CAN YOU
My success
When I first started this diet I never knew where I would end up. I didn’t know if I would fail and give up or if it wouldn’t work and I’d be back to the drawing board. I was 220lbs when I started this journey in January, I have JUST hit my goal weight of 150lbs. I had April and July off the diet, so I don’t take those months into account, therefore in 7 months, I have lost a total of 70lbs, my body fat percentage has gone from 39% to 29.6%.
And my body measurements are as follows -Start: Finish: Arms : 15” Arms : 11” Chest : 38” Chest : 29” Waist : 38” Waist : 27” Hips : 44” Hips : 35” Thighs : 28” Thighs : 21”
I’ve lost a total of 40” from around my body.
In my first week I lost a total 10.8lbs of water weight which was very very encouraging! I’ve changed my goal post about a million times and I’m sure you will too! I’d set an overall goal post without a time limit and then break down into 10lb segments, and then mark off in your diary when you hit each one, it will feel very very rewarding to see that number get lower and lower!!
Head to the learn more link below to see my meals during the diet :)
Home: My success
OTHER BENEFITS
I CURED MY ECZEMA
So let me start from the very beginning. I’ve suffered from eczema since I was like 4 years old. It always affected me and my confidence. I get it all over my legs, my butt, my back, the crooks of my elbows, my collarbones and my belly.
When I was a child I remember my mum buying me a new pair of silk pyjama bottoms and they were so soft against my skin, I remember her applying my new steroid cream to my legs and me screaming in agony trying to kick away from her because the entire skin on my legs was burning.
As I got older we hoped I’d just grow out of it but i never did. I remember when I started secondary school my mum would lather the creams on my wrists and elbows, wrap them in cling film and then wrap them in bandages to try and let my skin absorb it overnight. It still didn’t work.
During my time at college it wasn’t so bad, I was a healthy weight I exercised for around 30hrs a week and my stress was relatively low. Then I left college got a job and moved out and my stress increased tenfold and my eczema came back with a vengeance.
Since gaining those extra pounds my eczema affected me massively along side it. I tried topic creams, steroids, antihistamines prescribed by the doctor, I went dairy free I tried to mediate to lower my stress, I bathed in oilatum which is like a greese you add to bath water to create a barrier on your skin to stop it getting dehydrated.
I had to stop using perfume and other smellies it was horrific. The eczema on my neck and collarbones got so back people thought I was a burn victim.
I remember reading an article long before even discovering the keto diet that 9/10 people who suffer with eczema experience flare ups when their insulin levels spike. I thought nothing of it at the time, I didn’t even attempt to cut down on the sugary treats I was eating everyday.
And then I found keto.
Cutting sugar and grains from my diet and lowering my blood sugar levels cleared my eczema almost instantaneously, I still have flare ups every now and again but due to stress. I no longer take my antihistamines, and I rarely use any creams. I just wish I had taken more pictures of how bad it got so I could compare it to how it is now!!
Home: Other benefits
USEFUL TIPS AND INFO
Pinterest will be your best friend during this lifestyle change it’s full of recipes and tips!
I would highly recommend downloading an app that tracks what you eat, I used Lifesum, it’s £34.99 for 12 months use and it’s honestly amazing! So easy to use and it calculates your macros into the right percentages based on the keto strict diet.
Which reminds me!! There are a few different ways of doing the ketogenic diet. The most popular two are Strict keto, and dirty keto. I did strict keto for the first 2/3 months to get my body used to running on ketone bodies (this is also known as being “fat adapted”).
The macro requirements for optimal ketosis is 20g Net carbs (carbohydrate minus fibre) this should make up 5% of your daily calorie allowance. 15% should be protein, and 80% should be from fat. This applies to all versions of the keto diet.
Strict keto means you don’t eat anything considered to be “non-keto” eg grains, sugars, root vegetables, processed foods and fizzy drinks (yes even the sugar free ones).
Dirty keto means you can still eat McDonald’s without the bread for example, processed food is fine if it will fit into your macros but grains and sugars are still off the table. The idea of ketosis is also to stop insulin spikes so avoid sugars and sugar derivatives at all costs! This includes honey and fruit! You can eat berries in moderation but that’s about it.
It’s quite difficult to get your head around but use the ‘learn more’ links throughout my blog to be taken to useful sites, like this one below!
Home: Tips and info
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My first post
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CONTACT
Thanks for your interest in Keto Chlo. For more information, feel free to get in touch and I will get back to you soon!
Home: Contact
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