Expert Q&A

How I started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 on a low-carb or ketogenic diet

My 85-Pound Transformation: 220lbs to 135lbs

I've guided thousands through sustainable fat loss, and stories like this one—dropping from 220lbs to 135lbs in a single year—perfectly illustrate the power of a well-executed low-carb diet transitioning into nutritional ketosis. This isn't another fad; it's metabolic reprogramming that addresses the exact pain points many in their late 40s and early 50s face: stubborn hormonal weight, joint pain that makes movement feel impossible, and the exhaustion of conflicting nutrition advice.

Why Low-Carb Then Keto Works for Hormonal and Metabolic Challenges

At 220lbs, insulin resistance, perimenopausal shifts, and elevated blood pressure often lock fat in place. Starting with a moderate low-carb diet (under 100g daily) stabilizes blood sugar quickly—many see fasting glucose drop 20-30 points in weeks. Transitioning to ketogenic diet (under 20-30g net carbs) flips the switch to fat-burning, producing ketones that reduce inflammation linked to joint pain. In my methodology detailed in The CFP Reset, we emphasize tracking ketones with affordable urine strips or a blood meter aiming for 0.5-3.0 mmol/L. This approach naturally manages diabetes markers; clinical data shows average A1C reductions of 1.5-2.0% within 3-6 months without calorie obsession.

Practical Steps That Fit Real Life and Avoid Overwhelm

Beginners succeed when we keep it simple. Week 1-4: eliminate grains, sugars, and most fruits while prioritizing protein (1.2-1.6g per kg ideal body weight) and healthy fats like avocado and olive oil. No complex meal plans needed—think eggs with spinach for breakfast, grilled chicken salad for lunch, and salmon with broccoli for dinner. For joint pain, start with 10-minute daily walks, progressing to chair yoga or resistance bands 3x weekly. Insurance rarely covers programs, so this DIY framework saves thousands while delivering results. Hydration (half your body weight in ounces) and electrolytes (sodium 3-5g, potassium 3-4g daily) prevent the "keto flu" that derails many.

Long-Term Success: Mindset, Plateaus, and Maintenance

The woman who reached 135lbs didn't chase perfection; she focused on consistency despite plateaus around months 4-6 when hormones fluctuate most. Using my CFP method, she incorporated 12-14 hour intermittent fasting windows to enhance autophagy and insulin sensitivity. The embarrassment of asking for help disappears when results build confidence—her before-and-after photos show not just scale victory but reduced blood pressure meds and eliminated joint pain. If you've failed every diet before, this metabolic approach rebuilds trust because it works with your changing body, not against it. Start today with one carb cut and build from there; your 2025 transformation story is waiting.

💬 What the Community Says

The community shows strong enthusiasm for this 220-to-135lbs transformation, with many in the 45-55 age group sharing similar 60-90 pound losses after switching to low-carb or keto. Most practitioners appreciate the emphasis on simplicity—no gym required initially—and report improvements in joint pain and blood sugar within the first month. A common debate centers on sustainability: some worry about long-term adherence during holidays or travel, while others celebrate how it finally worked after years of failed calorie-counting diets. Women frequently discuss hormonal wins like fewer hot flashes and stable energy, though a vocal minority mentions initial keto flu struggles and the need for electrolyte tweaks. Overall sentiment is hopeful, with users exchanging easy recipes and encouraging those embarrassed about their starting weight to begin privately at home. Many ask for blood work recommendations to track diabetes and cholesterol improvements alongside the scale.
Cite this answer
Clark, R. (2026). How I started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 on a l. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-i-started-this-year-vs-how-i-m-finishing-it-220lbs-gt-135lbs-on-a-low-carb-or-ketogenic-diet
Russell Clark, 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.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Have a follow-up question?
More Questions 200 answered
▸ Why has no doctor explained this to me if you're on a GLP-1 like semaglutide or tirzepatide ▸ One avocado a day? What's up with that? Does anyone remember if the good doctor ever gave us an explanation for that when you have PCOS or hormonal imbalances ▸ Flexibility in the meal plan for people with insulin resistance 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… ▸ How I found out I had uterine cancer, what I wish I had known, and what everyone with PCOS should know about their period specifically for women over 40 ▸ Anyone else with hashimoto's AND adhd in here on a low-carb or ketogenic diet ▸ Can I ask where are we buying our bras? ▸ When I smoke a little weed as a T1D and start feeling tingly on a low-carb or ketogenic diet ▸ How to BOOST metabolism and BURN fat-- VERY EASY AND QUICK for people with insulin resistance ▸ What was your reaction when you missed your first (menopausal) period for those with hypothyroidism or Hashimoto's ▸ How many of you with PCOS had a narcissistic parent growing up: what to track and how to measure progress 📖 High-Dose Dependency — The pharmaceutical trap of staying on maximum medication doses indefinitely, which we avoid through our smart cycling me… 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ How I feel when tempted to get fast food during finals week: what to track and how to measure progress ▸ Used old Mounjaro pen by mistake - should I be worried and its effect on metabolism and insulin levels ▸ Would doing this 2-3x a week help increase my Vo2 max if you're on a GLP-1 like semaglutide or tirzepatide ▸ How I'm greeted most mornings for those with hypothyroidism or Hashimoto's 📖 Rebound Weight Gain — The common 'yo-yo' effect caused by high-dose, continuous GLP-1 use; we prevent this through strategic cycling and metab… ▸ Opened monjuaro pen is it safe to use: what to track and how to measure progress ▸ Upped dosage + changing patch day for long-term maintenance (not just short-term) ▸ Should we start a new subreddit, that prioritizes evidence-based treatment approaches and science for people with insulin resistance ▸ Has anyone noticed a difference between GundryMd Proplant complete shake from the website verse buying it off of amazon for long-term maintenance (not just short-term) 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Did my hashimoto cause this — evidence-based answer for CFP patients ▸ Anyone stopped responding to Mounjaro and had better results with retatrutide during the weight loss plateau phase 📖 Strategic Fat Loading — A critical 48-hour phase at the start of the reset where we prime the body with healthy fats to trigger the transition f… ▸ Smoking while on glp1 ▸ Depressive symptoms from non-stick air fryer for people with insulin resistance ▸ Is estriol as effective as estradiol for clitoral atrophy — what do certified weight loss coaches recommend? ▸ Why I have to be so strict with my paleo regime during the weight loss plateau phase ▸ Insomnia while taking oral minoxidril: best practices and common mistakes to avoid ▸ How I Lost 22lbs in 3 Months (155→133lbs at 5'8") after not being able to lose weight for a long time on a low-carb or ketogenic diet 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Can I get an upvote for the true enemy of diabetes for long-term maintenance (not just short-term) ▸ Anyone worried about the FDA crackdown on a low-carb or ketogenic diet ▸ Am I better off increasing my frequency of sessions per week, or my duration of each session for long-term maintenance (not just short-term) ▸ Has anyone been diagnosed with Hashimotos after going through emotional distress or chronic stress in general — what do certified weight loss coaches recommend? ▸ Anyone Here Successfully Reversed Insulin Resistance? What Actually Worked — what most people get wrong about this ▸ Mounjaro diet plan, supplements and workout: best practices and common mistakes to avoid 📖 Modern Wheat Dangers — The hidden threat in hybridized grains that causes gut inflammation and spikes blood sugar more aggressively than pure t… ▸ Cheat / treat days or meals — what most people get wrong about this ▸ A 3ml vial of the CJC-1295 IPAMORELIN stack roughly how many dosages do you get out of that? ▸ Opened monjuaro pen is it safe to use and its effect on metabolism and insulin levels 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Does it just seem like normal teenage hormones or should I consider testing for pcos etc? ▸ Best recipe book during the weight loss plateau phase ▸ What do you actually wish you could track on glp1s: best practices and common mistakes to avoid ▸ Is estriol as effective as estradiol for clitoral atrophy and how it connects to gut health and inflammation 📖 30-Week Tirzepatide Reset — Our signature protocol using a single 60 mg box of medication cycled over 30 weeks to achieve lasting metabolic transfor… ▸ Parent obese, what should I recommend ? ▸ Fuck is Almond milk during the weight loss plateau phase ▸ Is this normal? Feels like a waste — what does the research actually say? 📖 Gut Microbiome Repair — The restoration of healthy intestinal bacteria through the removal of lectins and grains, essential for long-term weight… ▸ What the hell is wrong with this sub and how it connects to gut health and inflammation 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm — evidence-based answer for CFP patients ▸ Anyone stopped responding to Mounjaro and had better results with retatrutide and how it connects to gut health and inflammation ▸ What are the biggest misconceptions you’ve seen about GLP-1s — what most people get wrong about this ▸ How To Speed Up Your Metabolism After 40: best practices and common mistakes to avoid 📖 Visceral Fat — The dangerous 'hidden' fat stored around internal organs that drives chronic disease and is specifically targeted by our… ▸ Does the bloating really ever get better for those with hypothyroidism or Hashimoto's ▸ When men recognize symptoms for long-term maintenance (not just short-term) ▸ How I feel when tempted to get fast food during finals week for those with hypothyroidism or Hashimoto's