“I lost 80 pounds on the keto diet and the Couch to 5K app”


My name is Kelly Dziworoniuk (@kelly_flabtofab), and I am 29 years old. I live in Toronto and work in human resources. After reaching 307 pounds and seeing my parents successfully lose weight on the keto diet, I decided to give it a try. I also started using the Couch to 5K app to motivate myself to exercise and can now run 5K.


I’ve struggled with being overweight for as long as I can remember. I’ve tried every diet from WW (Weight Watchers) to Atkins, Calorie Counting, Cabbage Soup Diet to Whole30 and Keto. In 2012 I came to WW for the second time with my best friend and we motivated each other. I also went to the gym and lost 45 pounds in six months.

But over the next several years I found myself in a new relationship and felt too comfortable eating out. I have not eaten in moderation or exercised my body. I’ve reached 307 pounds in five years – a 90 pound gain. I was medically obese and suffered from joint pain and was unable to move my body as I was used to. Everyday life became more and more difficult. I was exhausted!

I’ve seen my parents lose 100 pounds together in 2018 after learning about the keto diet. I stepped the scales on January 1, 2019 after being upset and extremely confident about New Year’s Eve with myself. I knew I had to make a serious change. I didn’t look back!

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I followed in my parents’ footsteps and started the keto diet.

I knew this diet was for me if I didn’t have to stop eating cheese! I didn’t and haven’t tracked my macros (aka macronutrients like protein, carbohydrates, and fat) while eating keto. I have included fewer carbohydrates in my diet because I am careful about how many I eat each day while also eating higher fat foods. I did research, followed many keto recipes on Pinterest, and every week I thought about what I was eating and how it affected my weight loss.

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I removed carbohydrates from my house including rice, potatoes, bread, pasta, and even fruit. I was fully committed to keto eating for a year. I stayed on keto for special events, holidays, and birthdays. I made a plan in advance.

For me it is very easy and straightforward to eat out with keto. You don’t have to give up your social life and food while on keto. There are so many modifications that can be made – lettuce wrapped burgers, wings, and chicken caesar salads are my favorite dishes!

Here’s what I eat in one day now.

  • Breakfast: Two eggs and three slices of bacon.
  • Having lunch: Greek salad with feta, grilled chicken and creamy, high-fat dressing.
  • Snacks: A pepperoni stick and a string of cheese.
  • Dinner: Coiled zucchini noodles with beef bolognese.
  • Dessert: A dark chocolate square.

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    I started exercising after losing 80 pounds. I downloaded the Couch to 5K app and followed it religiously.

    It was a small engagement that brought great results! Over eight weeks I literally went from sitting on the couch to running 3 miles. It was the best feeling I’ve ever felt and probably one of my greatest accomplishments.

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    Sticking to the keto diet was easy for me, but finding the motivation to exercise wasn’t! I was never consistent in training, but it gave me some consistency. And due to COVID-19 and gym restrictions, cardio was the easiest. I can’t say the focus was on training during the pandemic, but I’m trying to get myself to come back to it.

    These three changes have led to my weight loss success.

    1. I found (and stuck) with that ketogenic diet. I have stuck to eating within the keto diet parameters, which usually include consuming 20 grams of carbohydrates daily.
    2. I created accountability with Instagram. Following my weight loss journey on Instagram has been amazing. I never thought I’d find such a motivating and supportive online community.
    3. I made my mental health a priority. With weight loss came a roller coaster ride of mental changes and changes. I became hyper-focused on weight loss in the first year. I will be honest and say that this focus became unhealthy and I lost sight of what long term weight loss would mean. So I stopped weighing myself daily and switched to weekly weighing and allowed myself to eat outside of the schedule without feeling guilty about it. There was work in progress and I still fight daily.

      I’m currently down at 80 pounds! And my weight has fluctuated.

      I lost 50 pounds in the first nine months. I kept this on for many months and then lost another 19 pounds. I lost a total of 99 pounds in a year and a half on keto. Since then, I’ve slowly gained 19 pounds again.

      Weight loss won’t solve all of your problems, but it has helped me gain new appreciation for myself and my body. I have become more confident in my skin and all of my imperfections.

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