Keto 90 Days Before and After: Exactly What I Ate to Drop 3 Dress Sizes

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Starting a new health journey can feel overwhelming, but looking back at my keto 90 days before and after results, I realize it was the best decision I ever made. Embarking on a strict keto diet required discipline, but the physical changes were undeniable. When I set out to lose weight, I was skeptical about whether I could stick to such a restrictive routine. However, witnessing my own weight loss transformation made every sacrifice worth it. Today, I am sharing the exact steps I took, including the specific keto meal plan that helped me drop three dress sizes in just three months.

Before I get into the details, it is important to understand that there is no ‘magic pill.’ My progress came from consistency, tracking my macros, and learning how to fuel my body with healthy fats and lean proteins. Many people ask me if it was difficult, and the truth is that once I moved past the first two weeks, it became second nature. In this guide, I will break down everything I ate, the challenges I faced, and how I managed to maintain my energy levels while reaching my goals. Whether you are just starting or looking for a way to break through a plateau, this blueprint is designed to help you succeed. Remember that your journey is your own, and progress is not always linear, but staying committed to your nutritional goals is the key to achieving the body and health you desire.

Step-by-Step Recipe Instructions

My 90-day progress check: feeling stronger and healthier than ever.

The exact foods that fueled my journey and kept me on track.

Ingredients You’ll Need

  • 2 lbs boneless skinless chicken thighs
  • 1 tbsp olive oil
  • 2 cups cauliflower florets
  • 1 cup sliced zucchini
  • 1 cup chopped bell peppers
  • 1/2 cup heavy cream
  • 4 oz cream cheese
  • 1 tsp dried oregano
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 cup freshly chopped parsley

Follow this clear, step-by-step guide to prepare this dish perfectly every time.

Step Instruction Time Pro Tip
1 Rub the 2 lbs boneless skinless chicken thighs with 1 tbsp olive oil in the slow cooker base. 2 min Pat the chicken dry first to ensure better browning.
2 Sprinkle the 1 tsp dried oregano, 1/2 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper evenly over the chicken. 2 min Toast your dried spices in a dry pan first for extra depth.
3 Add the 2 cups cauliflower florets, 1 cup sliced zucchini, and 1 cup chopped bell peppers on top of the chicken. 3 min Cut vegetables into uniform sizes for even cooking.
4 Cover and cook on low heat to allow the chicken and vegetables to release their juices. 6 hours Do not lift the lid during cooking to maintain steady heat.
5 Stir in the 4 oz cream cheese and 1/2 cup heavy cream until smooth. 5 min Whisk the cream cheese with a little hot liquid first to prevent lumps.
6 Garnish the finished keto meal with 1/4 cup freshly chopped parsley before serving. 1 min Use fresh herbs at the very end to keep the flavor vibrant.

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