Keto diet 90 day transformation


So I couldn’t talk Scot into being a guest contributor (hahaha), BUT I sent him a few questions for him to answer and I think they’ll be helpful to a keto newcomer!

Keto. I’d argue that Keto is one of the most controversial diets on the market. What is it? It’s ‘ketogenic’, which essentially is the term for a low carb diet. If you’re familiar with low carb diets then you might relate it to the Adkins diet. Basically the entire idea when it comes to food is to get all of your calories from protein and fat, and LESS from carbohydrates. Some who participate in a keto diet completely cut all carbs out of their diet, some choose to put strict limitations on them. There is a science behind Keto and I can attest from Scot’s 90 day transformation that it works. It works people.

Want to know how it works? Let me break it down for you.

When you’re on the Keto diet, you are limiting/eliminating carbs from your diet and replacing them with fat. The reduction of those carbs is what allows your body to go into a state called Ketosis. When you’re in ketosis your body has the ability to efficiently burn fat for energy. In turn this process allows for your fat to turn into ketones in your liver. This process is what supplies energy to your brain.

What will you want to avoid?

There are several foods you’ll want to avoid when doing the Keto diet. In fact I was personally shocked at the list when we were grocery shopping during the first week and Scot was like, “nope can’t have that!”. It gave me a new perspective on food. EVERYTHING, literally everything has carbs even fruits! Here are a few things you’ll want to avoid to make sure your body stays in ketosis.

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

  • Fruit: All fruit, except small portions of berries like strawberries.

  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

  • Low-fat or diet products: These are highly processed and often high in carbs.

  • Some condiments or sauces: These often contain sugar and unhealthy fat.

  • Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.

  • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.


While that looks overwhelming there are foods you can enjoy and those include the following:

Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

  • Fatty fish: Such as salmon, trout, tuna and mackerel.

  • Eggs: Look for pastured or omega-3 whole eggs.

  • Butter and cream: Look for grass-fed when possible.

  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

  • Avocados: Whole avocados or freshly made guacamole.

  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

  • Condiments: You can use salt, pepper and various healthy herbs and spices.


When it comes to meals we eat a lot of eggs, some bacon, tuna, salmon, limited beef, and cauliflower. My favorite so far has been our bun-less burgers. We grill our burgers and top them with cheese, mayo, lettuce, avocado, and a fried egg! It’s definitely been an easy go-to for the past 90 days.

Once you get the food part of the Keto diet in order you’ll be able to get to/stay in ketosis. There are several ways you can test whether or not you’re in ketosis but Scot started out using these and they’ve been extremely easy and accurate based on what we were eating! He know immediately if he is out of ketosis! You can also step it up a notch and test your blood. This little gadget is a great option to check if you’re in ketosis.

What other supplements does Scot take along with the Keto diet?

Scot sourced the cleanest ingredients for his supplements and these are products that work for him. We encourage you to do your own research on what would fit your personal journey the best. Below are the supplements he’s currently taking. Click on the links for the exact brands.


I sent Scot a few random questions and had him answer them in case anyone wanted to know a little more from his perspective. You can find those questions and answers below!

1. When did you start keto? June 10th

2. On a scale from one to ten how hard was the first month? 15

3. What in particular was hard about it? Elimination of Sugar

4. At what point did it become easier? Once I started seeing major results. It made the cravings more manageable.

5. What are your top 3 foods to eat on keto? Avocado, Eggs, Any and All Meat.

6. Have you had the urge to “cheat”? Yes, every day.

7. Biggest trigger foods? Chips and Salsa and Fried Rice.

8. Would you recommend keto to someone? Absolutely.

9. If you could change one thing about this health journey what would it be? Starting it years ago. Wish it wouldn’t have taken me so long to realize that I had let my health take a back burner for so long.

10. To date how much weight have you lost? 46 LBS!

11. Any apps you recommend to someone who is just getting started? I used Carb manager. Lets me track everything I put in my mouth. Counts macros, net carbs, anything you want to know. You can even scan labels and it will fill everything in for you.

12. Has your wardrobe changed? How many sizes have you dropped? I went from a snug 38 to a loose 34. Shirt XXL/XL to L/M.

13. Will you continue doing keto? Is there longevity in this diet? I will. It may not be for everyone. Everyone's body is different. I was so unhealthy that I was beginning to have A LOT of blood sugar issues, borderline self-induced diabetes. I have had ZERO, read that again, ZERO blood sugar issues since starting Keto.

14. If not, what’s your game plan moving forward? Never going back to eating the way I used to. I'm sure over time my goals will change, whether that is Keto forever, or just a healthier lifestyle in general, I'm never going back to the old me.

15. Do you love your wife?? Most of the time....

Seems like we have a typo on question 15…haha!

NOW let’s get to my FAVORITE part of this entire Keto journey, the before and after photos! I have to say that I am SO proud of Scot for letting me publicly share his journey. It’s not easy putting yourself out there and being vulnerable. He’s way too humble to share on his own, but as his wife I am just so incredibly proud of the initiation he not only took, but stuck by for the past 90 days! Guys, it takes drive and dedication to pull something like this off. Scot is on the road to this being hands down the HEALTHIEST year of his ENTIRE life (aside from his Infantry basic training, you’ll see a side by side of that below!)

Scot’s number one regret was not documenting his journey during the first month, but he started Keto three weeks after we got home from a cruise in May, which was the heaviest he’s ever been, so those are the side by sides you’re going to see. June 10th-current.

Starting weight: 230

Current weight: 184

You can tell Scot LOVED when I took photos of him…not. Left is from our beach vacation this summer, right is current.

You can tell Scot LOVED when I took photos of him…not. Left is from our beach vacation this summer, right is current.

Left is from the cruise we took in May, right is current.

Left is from the cruise we took in May, right is current.

Left photo is from the cruise this summer, right photo is current.

Left photo is from the cruise this summer, right photo is current.

From the cruise this summer.

From the cruise this summer.

Left photo is right when Scot graduated Infantry Basic Training 10 years ago, right photo is current.

Left photo is right when Scot graduated Infantry Basic Training 10 years ago, right photo is current.

Is that not the most amazing 90 day transformation? He didn’t let anything get in his way. He wears so many hats and is always dedicating his time to everyone, and to see him give his body the same dedication it deserved it just so phenomenal and inspiring to watch. A dad of four, a full time engineer, a husband, and a baseball coach for two out of our four children. THAT IS AMAZING. No excuses, and I cannot wait to see what else the future has in store.

If you’re interested in the Keto diet, have any questions about the Keto diet, or just want to chat feel free to drop a comment on this post or reach out to us via email at!

Thank you so much for stopping in and reading this Keto 90 day transformation. We hope it motivated you to make one small change and run with it! Is it easy? Nope. Is it worth it? Absolutely!