After 10 days of indulging in junk food—following the typical Standard American Diet—my weight, blood markers, and energy levels took a sharp turn for the worse. To undo the damage, I committed to 30 days of a clean ketogenic diet centered on bacon, eggs, and butter. Here's what happened—and why this approach might work for more people than you'd think.

Why I Changed My Diet

Following the holidays, I was already up to 193 lbs (87.6 kg). Then, just 10 days of fast food, sugar, and processed carbs pushed me to 203 lbs (92.2 kg). Blood tests showed inflammation, liver stress, and early signs of insulin resistance.

That wake-up call led me to hit reset. I turned to the ketogenic diet, a very low-carb, high-fat eating plan that shifts the body into fat-burning mode by producing ketones, an alternative energy source. My goal? Reverse the damage, reduce inflammation, and restore metabolic health.

What I Ate: Clean Keto, Not Just Bacon

Although bacon, butter, and eggs were staples, I followed a clean keto approach—not the "dirty" version filled with processed meats and artificial sweeteners.

✅ My Clean Keto Staples:

• Proteins: Steak, ground beef, chicken, fish, eggs
• Fats: Butter, olive oil, avocado
• Veggies: Leafy greens, cauliflower, broccoli, Brussels sprouts
• No dairy (except butter) and no grains to avoid sensitivities

I also practiced intermittent fasting, usually eating one or two meals per day (OMAD/2MAD), giving my body 16–24 hours of fasting daily.

The Transformation: How My Body and Blood Recovered

The changes over 30 days were not just visible on the scale—they were deeply measurable at the metabolic level.

• To begin, my weight dropped from 203 to 189 pounds—a clear sign of fat loss. But even more important were the improvements in my internal health.
• My fasting insulin levels, which had crept up to 5.7 (above the optimal range), dropped back to 3.8, reflecting better insulin sensitivity. This is crucial because high insulin is a silent driver behind weight gain and inflammation.
• Likewise, my triglycerides—a type of fat in the blood—fell from 101 to 60 mg/dL, well within the healthy range. This suggests that my body became much more efficient at using fat for energy instead of letting it float around in the bloodstream.
• My VLDL (very low-density lipoprotein), a transporter for triglycerides, also dropped significantly—from 17 to 10 mg/dL—further confirming improved fat metabolism.
• A key marker for insulin resistance, HOMA-IR, moved from a concerning 1.3 back to a healthy 0.8, showing that my cells had regained their ability to respond to insulin normally.
• My liver, which had shown signs of stress, bounced back. The liver enzymes AST and ALT, which were above ideal ranges after 10 days of junk food, both returned to normal. AST dropped from 31 to 22 U/L, and ALT fell from 25 to 16 U/L, signaling reduced liver inflammation and restored liver function.
• Finally, the most dramatic shift came in my LDH levels—a marker of overall tissue stress and inflammation. It had skyrocketed to 335 U/L, far above the lab’s safe upper limit. After 30 days of clean keto and fasting, it returned to a healthy range around 180 U/L, showing just how rapidly the body can repair when given the right tools.

What Is Ketosis and Why Does It Matter?

Ketosis is a metabolic state where your body burns fat for fuel instead of glucose. It usually starts after reducing carbs to under 30 grams per day.

🔥 My Ketone Levels:

• Day 1: 0.1 mmol (barely detectable)
• Day 3: 0.7 mmol (entered ketosis)
• Day 4–30: 2.0–3.3 mmol (deep, sustained ketosis)

Ketosis helped stabilize energy, reduce cravings, and burn fat—even with fewer meals.

But What About Saturated Fat and Cholesterol?

The fear of saturated fat—from bacon, butter, and eggs—is common. But context matters.

In a high-insulin, high-carb body, saturated fat may become problematic. But in low-insulin states like keto or fasting, the body efficiently burns these fats for fuel.

My cholesterol remained stable at 220–225 mg/dL—right in the range I consider optimal, especially with low insulin and healthy triglyceride levels.

Why Clean Keto Matters

Not all keto is created equal.

• Clean Keto = Whole foods, healthy fats, low-carb veggies, quality protein
• Dirty Keto = Processed meats, artificial sweeteners, low in fiber and micronutrients

My approach prioritized real food, variety, and micronutrient density for long-term metabolic health, not just quick weight loss.

Is This Diet Right for You?

For 95% of people, a clean keto diet paired with intermittent fasting can:

• Improve blood sugar and insulin levels
• Help with fat loss
• Reduce inflammation
• Support liver and metabolic health

If you're in the remaining 5% (e.g. with underlying conditions), you’ll want to work with a health professional and track your markers carefully.

✅ Final Takeaways

• Your body can heal fast with the right habits.
• Fat is not the enemy—especially with low insulin.
• Real food, time-restricted eating, and rest can reverse metabolic damage.

Even after years of unhealthy eating, your body has the potential to bounce back. It’s never too late to reset—one meal at a time.

Stay curious, stay informed, and stay healthy!