Keto Diet


This is my day 6 of my reboot. The idea of the reboot is to try out the new diet that I discovered over the internet. I do have some reservations about it but there’s no harm giving it a try. It’s called Keto Diet.

Support Group

An acquaintance of mine – Johan Sopiee started a group on Facebook called Keto Malaysia and that seems to be getting quite a lot of grounds. And after reading thru the posts that he made, and subsequently I requested to join. Reading thru and making my research for about a week or so, I decided to jump onto the bandwagon.

The group has been good in giving advice to beginners like me. One think that I notice is that the diet is no different from the other diet that I have tried in the past. The key to success is patience and perseverance. Which translates to discipline.

Principle of Keto

The principle is very simple:

  • Eat your macros in the following ratio carbs:protein:fats 5%:25%:70%. There are other more aggressive ratios but it would not run much from it.
  • Eat only things you can eat, and avoid things that you can’t. I’ve not been so discipline in this because I wanted to adapt to what I like to eat, but still follow the macros.
  • Go thru a strict 5 weeks phase, followed by more of a stable phase. I still have no clue but just going thru this as I go on.

Photos are taken from and Keto Malaysia Facebook Group


To be honest, for the past 5 days, I have lost more than 3kg. But I suspect a lot of it due to the water retention (Maybe? Maybe not?). But from waist perspective I have reduced by about 1.5 inches. Not bad at all. I am going to try this for 5 weeks and see if there are any significant results.

In order to know whether you are in the ketosis zone – I also bought two bottles of ketone strips. Based on the check earlier this morning, I am still in the ketosis zone. Well my food has been pretty good lately. I have not cheated except for on Thursday where I took a small piece of Irvings Salted Egg Potato Chips. How can you resist this!

Side Effects

Oh dear. As I have been walking almost on daily basis at Arboretum, I do feel like I am not as energetic as before. More when I don’t eat much. See the problem with this diet is that most of the calories comes from protein and fat. I am not so used of eating too much fat – so its a change. I am still a bit scared given that I am not in the healthiest position now! The last thing that I want is to get heart attack in the middle of an aggressive diet.

Anyway – I am balancing out the need for protein versus fat. Making it into a lot more of Atkins versus Keto. As long as I am in the ketosis mode, I am pretty ok.

The other challenge that I have is that in order to adapt to the new diet, I am supposed to up my intake of sodium, which is a complete opposite of what I am supposed to do which is to not take as much salt. In fact my maximum salt intake per day should be in the region of 1500mg. This is following the DASH diet guideline.

I am going to take a checkpoint on a weekly basis and see if its successful. I am hoping that it is, at least if I don’t lose as much weight as I would expect, the key thing that I also wanted is to get into a diet regime that help me build perseverance and patience. The 364 days project that I had earlier went bust after I travelled to Australia. Gosh. It was a good 2 months if I am not wrong, but from results perspective, I am 5 days in and I am halfway reaching back to the lowest I’ve been! I project that next weekend I should be able to reach my lowest point with project 364 days.

How far will I take this

Well I am going to take this as far as I can. It is important for me to resolve my blood pressure issue that is in my mind. I so far do not have any diabetes nor any other known issues. I do suspect that I may have some clogged arteries, given my lifestyle in the past years. I am going ahead with a healthy regime for the next 12 months, and taking a check in the middle to make sure that I have improved on some of my points. Though I am considering to go for a stress test a bit earlier, but still thinking…. Need to think.

Lets see….

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