From close to immobility to a 100-pound weight reduction


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In 2014, Bernd realized he might now not bend over to tie his sneakers. 

Whereas he had struggled along with his weight since childhood, after quitting smoking in 2008, he had steadily gained weight in order that he was now 273 kilos (124 kilos) on a 5’5” (1.68 m) body. That gave him a BMI of 44. His legs and joints harm; his well being was struggling.

He first tried consuming much less and exercising extra, however after a couple of 12 months, he had stalled, and he was continually hungry. Then in 2015, he discovered about low carb, excessive fats (LCHF) diets, finally discovering Weight loss program Physician. The remainder is historical past!

Over the past seven years, he has continually adjusted and improved his food regimen. By 2019 he lowered the quantity of fats he was consuming and elevated the protein. He added in common weight lifting. In all, he has misplaced 110 kilos (50 kilos). He now weighs 165 lbs (75 kilos) with a wholesome, muscular BMI of 25.

“I’m a very completely different particular person now. I went from being unable to bend right down to tie my sneakers to an individual who usually deadlifts [220 pounds or] 100 kilos,” stated Bernd.

Right here is his story.

What’s your title, your age, and the place do you reside?

I’m Bernd, 61, and I dwell in Heikendorf close to Kiel in Germany.

How did you uncover keto or low carb?

In 2014, I made a decision I needed to shed some pounds. I used to be morbidly overweight. So I attempted for a couple of 12 months to shed some pounds by consuming much less and exercising extra. For the primary whereas, each food regimen works, however then it stops working. So at first, I misplaced some weight, however then I stalled and couldn’t lose any additional. And I by no means felt happy; I used to be all the time hungry.

So I used to be looking for different potentialities. I got here throughout postings on Fb about “LCHF,” which was low carb, excessive fats, the earlier title for keto.The primary ebook I learn was in German. It was Entpuppt (which suggests “uncovered”) by Annika Brettfeld Rask. Then I learn books by Weight loss program Physician founder Dr. Andreas Eenfeldt and contributor Dr. Jason Fung. That’s how I discovered Weight loss program Physician and the LCHF or keto food regimen.

Did you may have weight or well being issues earlier than altering your life-style?

I’ve had weight issues since childhood. 

After I stop smoking in 2008, I gained a number of weight. It’s unbelievable how fats I obtained in a really brief time.

My weight rose to an unimaginable 273 kilos (124 kilos). Since I’m 5’5” (1.68 m), that corresponded to a BMI of 44, which is morbidly overweight.

My medical doctors additionally informed me I had metabolic syndrome, as my blood stress and blood sugar have been additionally elevated. My coronary heart was beating quick, and my pulse was hardly underneath 90, even during times of relaxation. My legs have been swelling, and I had water accumulating in my legs. I additionally had ache in my knees and legs basically.

I spotted that I needed to do one thing once I might now not bend to tie my sneakers. I couldn’t go on like that. It took me a 12 months earlier than I might tie my sneakers.

What did you eat earlier than the life-style change to keto?

I ate a number of processed comfort meals, reminiscent of frozen pizza and microwave burgers.

I ate a number of bread, potatoes, and pasta. 

I ate a number of processed meats and sweets like chocolate and ice cream.

I ate only a few greens or greens. I drank a number of beer and different alcohol. 

I made a decision to begin the LCHF food regimen on October 31, 2015 (Halloween). I additionally selected that day that I might cease consuming beer and alcohol. I’ve not had an alcoholic drink since.

How has your weight and well being improved?

I’m a very completely different particular person now. I went from not having the ability to bend right down to tie my sneakers to an individual who usually deadlifts 212 kilos (100 kilos). I like lifting weights.

I’ve misplaced a complete of 110 kilos (50 kilos), my BMI is a wholesome 25, and I now have a number of muscle.

I’ve no extra ache in my legs or knees and might transfer simply. My legs now not swell. My blood stress and blood sugar (HbA1c) are within the regular vary, and my resting coronary heart fee is lower than 70.

I bear in mind very distinctly waking up one morning in the summertime of 2016, about 10 months after I began keto, and realizing I felt implausible. I had no ache in my legs — no aches in any respect — and my mind felt clear. It was as if the entire world had opened up. It was a very completely different feeling. I assumed, “I can do the whole lot.” I checked my ketones, and I used to be in ketosis, which felt nice.

What does a typical consuming or fasting day seem like now?

I often don’t eat till 12:00 midday. My favourite first meal of the day is an omelet with three to 4 eggs, some smoked salmon, onion, mushrooms, and peppers. 

On some days, I’ll eat some yogurt with whey protein and berries within the afternoon. 

Within the night, round 6:00 pm, I eat greens with meat or fish. After I began LCHF, it was the truth that I might eat meat that actually me. However these days, I discover I’m consuming extra greens and fewer meat — however higher high quality meat. 

I purchase my beef, pork, and poultry from native farmers at a close-by farmers’ market. These are sourced from farms with completely happy animals who’ve had good lives. It’s dearer however very scrumptious, and the associated fee is value it as a result of I’m selecting high quality over amount. 

It’s superb to me that earlier than keto, I hardly ate any greens. Now I like them.

After dinner, I could have a excessive protein snack of cottage cheese with whey protein and some nuts. I actually love that.

Twice per week, I quick for about 20 to 24 hours. I observe all my meals in MyFitnessPal.

A number of occasions every month, I eat out with buddies. I was very strict, saying, “No, I don’t eat this or that.” However now I’m extra versatile. I simply get again to my manner of consuming the subsequent day. 

Two weeks in the past, I used to be at a very good buddy’s celebration, and I ate the whole lot, even a number of the cake. It was no downside. Afterward, I didn’t have extra cravings, and I simply went again to my common routine.

Have you ever discovered from any errors in your journey?

By 2018, I used to be consuming an excessive amount of fats. In 2019, I lowered the fats and elevated the protein. I ought to have completed this earlier, as it’s good for constructing muscle. Quickly after I started consuming extra protein, Weight loss program Physician started recommending extra protein, too, so I felt I used to be heading in the right direction.

I’ve additionally discovered to just accept myself and love myself over the previous seven years. I used to really feel that being fats made me inferior to different folks — that naturally slim folks have been inherently higher than me. 

I used to suppose I used to be not so good. I assumed this fashion nearly my complete life. I’ve discovered to not suppose like that. Slim doesn’t routinely imply higher, smarter, or more healthy.I’ve additionally discovered to continually tweak and enhance what I’m doing, each in what I eat and in my train and exercises. It’s a must to all the time modify and continue to grow and bettering.

In my job, I’m a producing engineer with a specialty in course of optimization and steady high quality enchancment. And I now apply steady high quality enchancment and course of optimization to my life-style. I’ve spreadsheets, observe issues, and make modifications if they aren’t working.

Do you suppose train is important to achieve success with a low carb food regimen?

After I was overweight, I couldn’t train. I couldn’t rise up off the ground.

The food regimen helped me shed some pounds, however train made me really feel nice. Now I like to train. I actually love lifting weights. I prepare with weights as much as 5 occasions per week. 

Constructing a very good musculature helped me lots. I really feel completely match and wholesome. I additionally get pleasure from using my e-bike lots. Additionally, this summer season, I’m swimming within the Baltic Sea. I by no means used to try this. I had not gone swimming for years.

What are your three ideas for low carb rookies?
  1. It’s by no means too late. Begin right now.
  2. It’s not the vacation spot; it’s the journey. Benefit from the journey. Set your self SMART targets (that are Particular, Measureable, Achievable, Sensible, and Well timed). Meaning one thing particular you may see your self doing right now.
  3. By no means suppose you may’t do one thing earlier than you’ve tried it. This is applicable, for instance, to fasting or weightlifting. Simply strive it.
Last ideas?

You should have ups and downs. Throughout the pandemic, like plenty of folks, I gained weight. I used to be working from residence, now not strolling the ten,000+ steps to work as I had been earlier than. Meals was shut by in my kitchen, so I gained again almost 20 kilos (8.5 kilos). So I needed to refocus, and now I’ve misplaced that 20 kilos. Life occurs; you’ll all the time should be adjusting.

However I hope to encourage folks. As I stated, it’s by no means too late.


Thanks for the good inspiration Bernd. We love your recommendation to search for methods to optimize your food regimen by way of steady high quality enchancment. We agree! Recommendation and routines ought to by no means keep static however ought to change and adapt to your altering wants and knowledge. That’s what we imply by personalizing our food regimen recommendation to your particular wants.

~ Anne Mullens


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