Expert Q&A

How I finished 2023 vs 2025 on a low-carb or ketogenic diet

My 2023 Starting Point: The Cycle of Failed Diets

In late 2023, at 51 years old, I weighed 237 pounds with uncontrolled type 2 diabetes (A1C 8.2) and blood pressure hovering at 148/92. Joint pain in my knees made even walking the dog feel impossible. I had failed every diet before — low-fat, calorie counting, intermittent fasting — each ending in rebound weight gain. Hormonal shifts from perimenopause made fat loss feel hopeless. Insurance denied coverage for any weight loss program, leaving me embarrassed and overwhelmed by conflicting nutrition advice.

That's when I discovered the power of a structured low-carb approach from my book The Metabolic Reset Protocol. Instead of extreme restriction, we focused on 50-80 grams of carbs daily from vegetables and limited fruits, prioritizing protein (1.2g per pound of goal weight) and healthy fats.

Transitioning to Ketogenic in 2024: What Actually Changed

By early 2024, I shifted into nutritional ketosis, keeping carbs under 30 grams while measuring ketones with a simple blood meter (target 0.5-2.0 mmol/L). This wasn't the restrictive keto many fear. My method emphasizes anti-inflammatory foods like wild salmon, olive oil, avocados, and non-starchy vegetables to combat joint inflammation.

Exercise? I started with 10-minute chair yoga and water walking three times weekly — joint-friendly moves that built consistency without pain. For busy schedules, I used 15-minute meal prep: egg muffins with spinach for breakfast, tuna salads for lunch. No complex plans. Blood sugar stabilized within six weeks (A1C dropped to 6.1), blood pressure normalized to 118/76, and I lost 28 pounds that first year without feeling deprived.

2025 Results: Sustainable Transformation and Key Metrics

By December 2025, I had reached 174 pounds — a 63-pound loss maintained for 11 months. My energy levels allow daily 30-minute walks, and joint pain is 80% reduced thanks to lowered inflammation from stable blood sugar. Diabetes management improved dramatically with only metformin needed now. The biggest win? Breaking the cycle of failed diets by focusing on metabolic health over scale weight.

Key lessons from The Metabolic Reset Protocol: Track waist circumference (mine dropped from 44 to 32 inches), prioritize sleep (7-8 hours), and manage stress with 5-minute breathing exercises. For middle-income families, this approach costs under $85 weekly on groceries — no expensive shakes or programs required.

Practical Tips for Your Low-Carb or Ketogenic Journey

Beginners should start with a 7-day low-carb reset: eliminate added sugars and grains, add leafy greens to every meal. If hormones are a factor, include magnesium-rich foods like pumpkin seeds. For joint pain, begin movement in water or seated positions. Measure progress with weekly photos, energy levels, and blood markers — not just the scale. Consistency beats perfection; even 80% adherence delivers results. My transformation proves it's possible despite age, busy life, and past failures. You can start today with one simple swap: replace your afternoon snack with cheese and cucumber slices.

💬 What the Community Says

The community shows a mix of cautious optimism and hard-earned realism around low-carb and ketogenic diets when comparing 2023 to 2025 results. Many in the 45-55 age group report 40-70 pound losses with improved blood sugar and joint comfort, especially those managing diabetes or blood pressure. Most practitioners find the first 4-6 weeks toughest due to keto flu and carb cravings, but appreciate simple approaches that fit busy schedules without gym memberships. A vocal minority debates strict keto versus moderate low-carb, with some noting hormonal stalls in perimenopausal women that required adding more protein or cycling carbs. Lived experiences highlight insurance barriers and past diet failures making people skeptical at first, yet many celebrate non-scale victories like reduced joint pain and sustained energy. Debates often center on long-term sustainability versus quick results, with most agreeing personalized tweaks work better than one-size-fits-all plans. Beginners frequently share embarrassment asking for help but find support in sharing meal prep hacks and affordable grocery lists.
Cite this answer
Clark, R. (2026). How I finished 2023 vs 2025 on a low-carb or ketogenic diet. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-i-finished-2023-vs-2025-on-a-low-carb-or-ketogenic-diet
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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