As a fitness trainer in Greenwich, Connecticut, I’ve spent years helping clients achieve their health and wellness goals through personalized exercise and nutrition programs. I’ve always preached a balanced, well-rounded diet, and for the most part, it’s served me well. At 6’2″ and 209 pounds, my diet was very good by normal standards; I was even intermittent fasting and had reduced my daily carb intake to under 200 grams. Despite these efforts and a diet that was balanced and clean, my weight had been slowly rising over the past few years after maintaining around 200 pounds for the past decade. I’d heard about the keto and low-carb diets, but I was skeptical. Would they work? Was it sustainable? I decided to put my own beliefs to the test and embark on a personal experiment.
My journey began in early May. I started by following a traditional ketogenic diet, which emphasizes a high intake of fat and very low carbohydrates. My goal was to enter a state of ketosis, where the body switches from using glucose (sugar) as its primary fuel source to burning fat for energy. Research, such as a 2022 meta-analysis published in the journal Nutrients, has shown that ketogenic diets can be highly effective for weight loss by helping the body burn fat and reduce appetite.
Low Carb Diet/High Protein
This approach made more sense. By reducing my fat intake while keeping carbohydrates very low, I could encourage my body to tap into its own fat stores for energy. This is a common strategy that many trainers and nutritionists now advocate. Studies show that a higher protein intake is crucial for weight loss because it increases satiety, reduces hunger hormones, and helps preserve lean muscle mass during a calorie deficit. For instance, a review in the journal Obesity Reviews found that high-protein diets lead to significant increases in fullness and decreases in hunger. This was exactly what I needed to break through my plateau.
To further enhance my results, I incorporated intermittent fasting (IF), specifically a time-restricted eating window from noon to 6 p.m. While some might think skipping breakfast is difficult, it was made simple with a morning “bulletproof coffee,” which has a small amount of calories and fat to curb hunger without causing an insulin spike. The scientific community has been increasingly studying IF, with a 2025 review in The BMJ confirming that it is just as effective for weight loss as traditional calorie-restricted diets. This approach also improved my energy levels and mental clarity.
The results were remarkable. The weight started falling off, and my energy levels soared. My mind felt clearer, and I was more productive than ever before. This is another area where research has been promising. A 2025 study in the Journal of Clinical Endocrinology & Metabolism showed that a ketogenic diet can increase cerebral blood flow and improve brain-derived neurotrophic factor (BDNF), a protein that plays a key role in learning and memory. This may explain why I felt so sharp and focused.
As of today, I’m down 25 pounds and I feel incredible. My body fat percentage has decreased, and I’ve gained a new level of confidence in my own ability to transform my body. This experience has not only changed my own life but has also given me a new perspective on how I can help my clients. While a balanced diet is still the foundation of good health, I now have a new tool in my arsenal to help those struggling to lose weight. If you’re ready to break your plateau, explore my Greenwich In-Home Training or Online Fitness Programs. By combining a strategic approach to macronutrients with intermittent fasting, it’s possible to achieve results that once seemed out of reach.
If you are ready to apply a tailored high-protein, low-carb strategy to your own life and accelerate your results, don’t wait. Click here to schedule your free consultation and let’s discuss your personal weight loss goals today!
Automated page speed optimizations for fast site performance