How To Lose 150 Pounds By Following A Keto Diet


I think you would agree losing weight is hard. 

Sometimes the journey to weight loss, makes you want to give up entirely.

You might ask “is dieting, exercising, and avoiding social events all worth!?”

Today I’m going go prove to you it is worth it and I’m going to share a quick story, then give you exactly what you need to lose 50, 100, 150, or even just the last 25 pounds using a ketogenic diet.

Why should you listen to me?

Because I created a program called The 3-Week Ketogenic Diet that over 10,000 people have tried and gotten awesome results with, you can read about some of them here…

A Story I Came Across Recently


“I was always overweight growing up. My family was extremely poor, so we ate lots of carbs: toast with cinnamon sugar, buttered spaghetti noodles, and so on. When we had extra money, we’d go to a local restaurant, Hometown Buffet, and binge.

By the time I graduated high school, I was nearly 200 pounds. I felt uncomfortable in my prom dress. I tried every fad diet out there (even the cabbage soup diet, where you literally only eat cabbage soup), but everything failed. At best, I’d lose some weight initially then gain it all back.

I reached my heaviest weight after having my twins in 2014: 320 pounds (I was 360 pounds when I gave birth). That’s when I started following a low-carb diet on and off, without any luck. I felt heavy and uncomfortable, and I knew I needed to change.

I felt self-conscious and trapped in my body. That’s when I came across the keto diet.


I stumbled across the keto diet in 2016. I was suspicious at first, because it felt like a fad diet, but I soon found out that a low-carb, high-fat keto diet was sustainable for me. I didn’t miss carbs that much, and I found that I enjoyed focusing on meat, cheese, and other keto-friendly foods.

When I first started the keto diet, I was following what’s called a “dirty” keto diet, which meant I was still eating fast food three or more meals a day: just burgers without the buns, and no fries. Sure, it wasn’t the healthiest option, but it started my transition into ketosis, which actually helped change my outlook on cooking at home.

At first, I continued to eat fast food because it seemed like too much of a chore to start cooking my own meals at first, but as I got into ketosis, I started to actually want to cook at home. My energy levels were rising and I wasn’t living for my next cheat meal. I was living my life without depriving myself.



In just a few months, I lost 30 pounds. I felt so much better and proud of myself, but then the holidays rolled around and I found myself back to my old habits, celebrating with food and eating out often.

I tried to keep in my mind that this was a bump in the road and that it didn’t mean my journey was over. I was one good choice away from being back on track, so my New Year’s resolution for 2017 was, again, to lose weight.

This time, I wrote down why I wanted to lose weight: to love myself and feel good about my life. It didn’t have anything to do with fitting into a cute dress or what the scale said. I started to speak to myself in a gentler tone, and showed myself more empathy in my dieting.

I decided to recommit to my keto diet-but a “lazy” version. That meant not tracking everything and letting myself keep a less-strict keto diet (so, I’d have pork rinds or keto-friendly fast food occasionally still).

Overall, I try to keep my net carbs under 20 grams. I aim to eat lots of fat and not overdo it on the protein, but I don’t count my calories-I just eat intuitively. Here’s what a typical day of eating looks like for me:

Breakfast: Denver omelette (ham, peppers, onions, and cheese)
Lunch: Taco salad (no shell or beans), with extra guacamole
Snacks: Hard boiled eggs, cheese cubes, or almonds
Dinner: Keto meatloaf (made with crushed pork rinds and shredded cheese instead of breadcrumbs) and a side of cheesy green beans.
Dessert: Know Foods keto-friendly peanut butter cookie topped with peanut butter

The keto diet gave me more energy to work out.


When I first started, I had a ton of anxiety because going to the gym had never worked for me in the past. I’m a mom and my family comes first, so I had to make my workout routine life-proof. Instead, I worked out at home, committing to 15 minutes four days a week on an exercise bike I bought. Now, it’s a consistent habit.

I also love to hike in the mountains. When I was 200 pounds in September 2017, I only made it a quarter of the way up a 2.5 mile trail and had to go back to car. Now, I hike that entire mountain trail two to three times a week (in a 28-minute round-trip hike).

I’ve lost 143 pounds so far, and while I still track my weight loss, I’m in more of a maintenance phase. I’m experimenting more with foods to eat on the keto diet, and I’ve started using dumbbells and adding in a little more weight training. I want to explore more, to hike some more mountains, maybe even out of the country.

Yes, losing weight has made it easier to exercise and run around with my kids, but even more, it’s allowed me to feel more comfortable with my body, and that’s made this whole journey worth it.

If She Can Do It, You Can Do It

I’ve read many success stories over my 15 year career in helping people lose weight and I’ve never seen so many come so quickly with the rise of the ketogenic diet.

It’s really incredible how committed people can be.

Most people aren’t committed, because they don’t a program to follow. And the ones that do, if it’s too complicated or doesn’t produce results, they quit.

So, the solution is to keep things simple.

Which brings us too…

The 7 Step Keto Process To Lose 150 Pounds (Or Any Amount Of Weight)

Step 1. Skip The Exercise More Mentality

I hope I’m not starting off on the wrong foot, because you think I’m going to try to sell you a magic “no exercise” pill.

Eventually you’ll need to start an exercise program. Exercise, while it plays a significant role in FAT LOSS, plays a minor role in WEIGHT LOSS.

If you have over 50 pounds to lose, we need to get weight off first.

A recent study done by Current Biology took 322 adults from 5 different countries through a calorie reduction weight loss program.  They split the groups between those that did exercise and those that did not.

Believe it or not, adding in exercise did not play ANY major role over calories burned or weight lost.  And for those that saw changes, they were minor at best.

When you start exercising, the first thing you’ll begin doing is walking with a mix of metabolic bodyweight exercises.

Metabolic exercise makes sure you’re boosting the right fat-burning hormones and keeping your stress/fat-storing hormones low and out of the way!

Step 2. Focus On Food Quality Not Quantity

I always say, instead of suppressing your appetite, SATISFY your appetite. Too many people trying to lose weight are focusing on points, calories, and the scale.

This obviously isn’t working, because if it was, I wouldn’t have to write this article.

100% of the clients who needed to lose over 50 pounds and who weighed 200 pounds or more had hormonal problems that prevented them from losing weight or burning fat.

High cortisol, excess estrogen, low growth hormone, low thyroid, low testosterone, insulin resistance, and many others are likely making weight loss impossible.

The solution? Focus on NOURISHING your body with high quality foods, macronutrients, and hormone-healing meals.

Have access to the healthiest, balanced, ketogenic meals on the planet with The 3-Week Ketogenic Diet

Counting calories is not only awful, it usually doesn’t work. And if it does, the weight always comes back. Most of the time, even more stubborn than ever before.

Step 3. Go BIG With Your Weight Loss Efforts

The bad news? Most people think it’s not healthy to lose weight quickly

The truth? It’s not the fact that you lose weight fast that is unhealthy, it’s HOW you go about it.

The great news? A ketogenic diet can help you lose weight quickly and in a healthy way.

According to the latest science, militant diets win out vs. standard diets. Those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year.

Therefore, losing weight fast will better impact you in both the short-term and the long-term. The most effective thing you can do is actually a cold turkey approach.

If you know anything about my philosophy on health and weight loss, you’ll know I HATE the short-term diets, so for me to say this is saying a lot about the importance of losing weight FAST.

Dropping weight fast will motivate you to keep going. Keep making better eating choices. Keep choosing the workout over the couch.

You NEED a win right away if you have a lot of weight to lose and I want to help you have a FAST weight loss win.

The 3-Week Ketogenic Diet Helped Crystal and Debra Lose 7 Pounds In One Week And They Kept It Off…Learn How

Step 4. Balance Your Macronutrients

Now that you have decided to plan your meals (good idea!), it’s about time you learn how to balance your meals for a fat-burning metabolism. Most people they just to through some protein and vegetables together and that’s all you need to lose weight.

While you probably lose weight on a protein/veggie diet, you’ll end up slowing down your metabolism AND you won’t last very long eating a boring, un-enjoyable diet.

You NEED carbs and fat to lose fat and boost your metabolism.

The trick lies in knowing which carbs and fats to include in your daily eating and which ones to exclude (most of the time) from your eating.

The best strategy for meal-balancing or macro-balancing I teach in my 3-Week Ketogenic Diet, begins with simplicity. When you keep your meals simple, you’re more likely to stick to it.

Most of the time I suggest a balanced approach to your macronutrients: carbs, proteins, and fats. However, if you’re starting from scratch I have my clients start with a Ketogenic Diet, with a focus on more fat, medium protein, and low-carb.

This form of macro-balancing stabilizes insulin and leptin, the two most important hormones for fat loss. The other thing the ketogenic diet does is switches your body from burning sugar to fat.

The 3-Week Ketogenic Diet Will Help You Burn Fat, Instead Of Sugar

Step 5. Limit Your Carbs, Be Picky With Your Protein, and Eat More Fat

It’s very likely you are dealing with insulin resistance when you’re overweight. I’m almost 99% sure you have insulin resistance and I know with 100% certainty, the only way to overcome this is to do a carb detox, THEN a carb-cycle approach.

Another fact with anyone overweight is they probably aren’t eating nearly enough high-quality protein. You are probably protein deficient without even knowing it.

You might even be confused as to which fats to avoid and which ones to eat. You might think nuts, flax oil, and olive oil are the best oils.

Well you’re in for a wake up call, because if you don’t manage your carbs, increase your protein, and change up your fats, weight loss is going to be difficult for you.

Don’t worry, I’m going to make things extremely easy for you, making your weight loss seem almost effortless.

The ketosis diet involves cutting down on carbohydrates, such as rice, pasta, white bread, etc., as a low-carb diet can aid a faster weight loss process.

The ketosis diet promotes healthy fats like coconut oil, as coconut oil is rich in medium chain triglycerides, which is extremely beneficial for health.

The ketosis diet also includes protein-rich foods which can aid healthy lean muscle building (metabolically active tissue), to keep you looking fit and toned.

Getting into ketosis, isn’t as simple as lowering your carbs and increasing fat. You need a proven science-backed method for getting into ketosis.

Step 6. Heal Your Digestive System, Detox Your Liver, and Boost Your Thyroid

Optimal digestion and assimilation of food and nutrients is vital for healthy weight loss. The hormones of the digestive tract are responsible for appetite control, food digestion, nutrient absorption, and toxin removal.

Your digestive system is strongly related to your nervous system, which influence your endocrine system (hormones). If you treat your stomach like a garbage disposal for low-quality foods, your hormones will repay you with weight gain.

Overconsumption of inflammatory foods can lead to leaky guy syndrome, IBS, chronic diarrhea, ulcerative colitis, and more food intolerances. An inflamed “gut” makes it nearly impossible to have a flat stomach or engage the muscles consisting of your “core.”

Optimal health and weight loss are not possible without a healthy liver. The liver is the major detoxification organ and also filters most hormones. It is responsible for 75% of T3 conversion (thyroid hormone) and provides energy in the form of glycogen. It also filters excess estrogen.

When the liver is overburdened by excess stress hormones, alcohol, processed foods, artificial sweeteners, HFCS/sugar, and an overall poor quality diet, the 2 phases of detoxification are inhibited.

The thyroid gland produces three hormones: Thyroxine (T4), Triiodothyronine (T3) and Calcitonin. T4 and T3 are what most people think of as “thyroid hormones.” These hormones play a significant role in your metabolism and in energy regulation in the body. Thyroid hormones act on almost every kind of cell in your body to increase cellular activity or metabolism. If there is too much or too little thyroid hormone, the metabolism of your entire body is impacted.

Because the thyroid hormones T3 and T4 control cellular metabolism throughout the body, when there is not enough of them for any reason, this metabolic function slows and becomes impaired.

Since the thyroid gland regulates metabolism, there is a strong correlation between thyroid disease and weight. Weight gain is more severe in people with hypothyroidism due to an excess accumulation of salt and water; weight loss is common in people who have hyperthyroidism.

Learn How The 3-Week Ketogenic Diet Eliminates Gut Inflammation, Detoxes Your Liver, and Resets Your Thyroid

Step 7. Drink These 3 Drinks Every Day

Lemon Water – Drinking warm lemon water first thing in the morning is another great way to stimulate weight loss. It’s also a great healthy habits to add to your “get healthy” journey of transformation.

This drink provides crucial nutrients for the body and is EASY to do.  Just make sure to use a real lemon and not lemon juice from concentrate.

Simply squeeze 1/2 of a lemon into a cup of warm water in the morning.

Apple Cider Vinegar – Apple Cider Vinegar is one of the best liquids to heal your gut and protect your cells.

Drink this apple cider vinegar either in the morning or before beg for a healthy digestive and immune system.


  • 8 oz. purified water
  • 2 Tbsp. apple cider vinegar
  • 1 tsp. raw honey (optional)
  • 1/4 tsp. cinnamon (optional)
  • 1/4 tsp. cayenne pepper (optional)

Metabolic Coffee/Green Tea/Yerba Mate – Coffee, green tea, and yerba mate have all been shown in multiple studies to be effective at stimulating your metabolism and certain fat-burning hormones.

Green Tea Infusion


  • Prepare a cup of green tea.
  • Add 1 Tbsp. stevia or raw honey
  • Add a pinch of cayenne pepper
  • Add a tablespoon of ground cinnamon.

The Yerba Mate and Honey Elixir

Yerba Mate has the “strength of coffee, the health benefits of tea, and the euphoria of chocolate” all in one beverage.  Of the six commonly used stimulants in the world: coffee, tea, kola nut, cocoa and guarana, yerba mate triumphs as the most balanced, delivering both energy and nutrition.


  • 1 cup yerba mate (brewed)
  • 1 tsp. stevia or raw honey

The Perfect Cup of Coffee


  • 8 oz. of freshly brewed organic coffee
  • 1 Tbsp. grass-fed butter or refined coconut oil
  • 1 Tbsp. MCT oil
  • pinch of cinnamon


Add all ingredients to a blender and enjoy!

What Do People Who Lose 150 Pounds Or More (Or Less) Know That You Don’t?

It’s not what they know, it’s what they are doing.

And most people who are successful are following a program.

I created the 3-Week Ketogenic Diet exactly for this reason. I put together a program with you in mind.

The 3-Week Keto program is:

  • simple and effective
  • practically done for you meals and recipes
  • a complete metabolic exercise program
  • a holistic nutritionist created ketogenic diet program
  • what you need for fast and healthy results

If you need to lose 50 pounds or more and ready to make a HUGE and PERMANENT change in your life, this is the ONLY place you should start. The program was designed in a way that it can be completed in multiple rounds if you have more weight to lose.

The strategies that I teach will help you make the necessary changes in your diet, fitness, and lifestyle and more importantly, help you maintain an enjoyable, sustainable, and flexible way of eating.

See how real people are getting real results in just 3 short weeks!



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