4 Week Progress On The Keto Diet: Feelings, Results, Execution Tips

I’ve been looking at the screen for a solid 5 minutes trying to figure out the best way to share my thoughts and experience thus far.

It’s not that I don’t want to, this is exactly what I want to share today but finding the words is tough.

I’m feeling rusty at blogging, I suppose. I guess the best way to start is to just type, so here it goes.

I am 2 days short of completing 4 weeks on the Keto Diet. Which means, I am half way through my 8-week planned challenge. BAM!

(See below to check out my Keto Grocery Haul Video).

keto diet 4 weeks

How is it going?
How am I feeling?
What results am I seeing?

The truth?

It’s going well. I’ve stuck to my plan, remained in ketosis and have broken my sweet addiction. I haven’t had sugar in 4 weeks! You guys, that’s a record. I haven’t done that since my figure competition when I was what… 23?

So in terms of the actual diet, yea… the execution is going great.

I get asked a lot, is it hard to eat 20g of carbs or less per day?

To be honest, no. That’s the easy part.

The hardest part of the whole keto thing is keeping my protein moderate.

keto diet 4 weeks

It’s easy to cut carbs, but by doing so I naturally add a ton of protein. It’s been fun having to play around with food to get my protein down a bit and bring up the F-A-T!

How do I do it? By putting coconut oil on and in freaking everything. 

Oh that protein shake I love? It now includes 1/2 an avocado and a tablespoon of coconut oil.

My after dinner sweet treat? Sometimes it’s a little splice of keto cake (recipe coming soon) with a spoonful of coconut oil on top.

Dinner a little dry? Add oil or butter to the top.

Man, I never thought I’d be such an oil freak, but here I am. Butter, coconut oil, olive oil and ghee are my besties.

Okay, so that’s how things are going.

But have I seen results?

This is the most frustrating part. And perhaps part of it is because I don’t have a lot of weight to lose, maybe my body was already fat adapted so this isn’t such a big shock to the system as I thought it would be?

I don’t know… but the truth is, I haven’t seen the results at this point that I would have expected.

Weight loss was never part of the goal, but body composition was/is. I’m just being honest. I’d love to see my body fat % go down a bit and while I am JUST NOW noticing some results, they have been sooooo slow.

My body fat has gone down a bit, I’ve lost a total of 2 pounds and in the past week I’ve noticed my “trouble zone” (my hips) starting to lean out a bit.

Call me crazy, but after hearing keto stories, I had expected changes within the first week or two. I definitely had moments where I was like, “WTF!?”

Luckily, my husband keeps reminding me to be patient. Just like with our clients, I can’t expect my body to change overnight. It takes continuous effort from day to day. So I have stuck to the plan and will continue with it for at least 4 more weeks.

How am I feeling?

This has definitely been a game changer. I feel great! Workouts are energized, strength is building and I feel mentally happy too (less anxious, stressed, etc).


I am sleeping better than ever (except with the dog or cat wake me up) and I have energy during the day but am fully aware of when it’s time to crash at night.

I very rarely fall asleep and stay asleep until the alarm, but over the past 2 weeks, it’s been happening more often than not. Guys, it’s awesome.


On top of sleep, my skin is also looking better than it has in a long time. For the past year, I’ve battled off and on breakouts and as of right now, my skin is clear, smooth and happy.

Hope this one keeps up because man, I am so over zits.


Having the will-power to turn down drinks, chocolate, candy, etc… that does something to a person. When you realize that you can control what you put into your body and that the cravings don’t control you, it’s a pretty awesome thing.

I had gotten into a bad habit of treating myself with a little something-something each time I went to the store or on Fridays when I work at a coffee shop. Whether it was a piece of chocolate, a muffin, or a sugary latte, it was becoming too much.

Keto has helped me break this and take back control. If I’m hungry, I eat. If I’m not I don’t. And I’ve taken the “I deserve this ___” out of my head.

Telling you… confidence booster!

Grocery Shopping

Shopping has changed a bit. More cheese, less rice and more fatty meats! Here’s a video I shared on my Youtube Channel (check the channel out, lots of cool stuff going on)

The hardest part?

After the first 2 weeks, it’s really not hard. You get into a rhythm of what works for you and then you’re fine. It’s been easy to go out to eat and it’s been easy to say no to alcohol.

The hardest part is trusting the process and giving it time to work. It’s easy to want to give up when you don’t see fast results. But that’s with anything when you make changes to your life.

I think for our family, the hardest part is me not drinking.

Dan loves a glass of wine on the weekends and rolls his eyes when I opt for seltzer instead. I know I can drink wine and remain in keto, but really I personally don’t feel like I am missing out at this point. So I’m going with it.

Wow, this turned out to be much longer than expected, but that’s what is going on at the half way point! I’m sure I’ll fill you in more as time goes by and the 8 week mark comes around!

Do you ever plan with your diet and see what works and what doesn’t?
Know anyone that is doing the Keto Diet?


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