How I Dropped 3 Stones in 3 Months by Understanding One Key Factor

Understanding Insulin, Cortisol, and Calories Deficit for Fat Loss

Let me start by clarifying that this is not health advice, and I am not a health expert. This is simply my personal journey through weight loss; what I learned and how I overcame my struggles.

For years, I fought a battle with my weight that felt impossible to win. I wasn’t just trying to look better, I wanted to feel better, move better, and live a life where food wasn’t controlling me. But no matter what I did, I always ended up back at square one.

I was never the guy who ate junk food; except on occasions. I didn’t drown my coffee in sugar, I didn’t binge on fast food, and I certainly wasn’t addicted to pizza or burgers. Yet, despite all of this, I found myself stuck. Stuck around 109 kilos (240 lbs) on a 176 cm (5’9") frame, unable to shed the weight no matter what I tried. It felt frustrating because, in my mind, I was already doing a lot of things right. I wasn’t gorging on chips or guzzling sodas, so why was my weight refusing to budge?

I had tried every diet under the sun. Low-fat, low-calorie, plant-based, keto - you name it. Running? Tried it. Intermittent fasting? No luck. The gym? Didn’t work. A juice-only diet for 30 days? I lost just 3 kilos (6.6 lbs) and felt miserable the entire time. My body refused to budge. I counted calories religiously, making sure to stay under my daily limit. I spent hours in the gym, running on the treadmill, lifting weights, and pushing myself to exhaustion. But the results were always the same. I would lose a little weight at first, but then the hunger would kick in. My energy levels would crash, and sooner or later, I would find myself binge-eating, undoing all the hard work. It was a vicious cycle.

Frustrated and exhausted, I knew I needed a new approach, one that actually worked. I couldn’t keep living like this, feeling sluggish and unhappy in my own skin. I wanted to feel lighter, healthier, and more in control of my body, but nothing seemed to work. That’s when I started digging deeper into the science of fat loss, and I came across something that completely changed my perspective: insulin.

Everything changed when I discovered the role of insulin in fat storage. I had the wrong understanding about weight loss; i understood it was simply about calories in versus calories out. But what if that wasn’t the whole story? What if there was a hormonal factor at play that made weight loss difficult for some people, no matter how much they dieted?

This realization led me down a rabbit hole of research. I discovered that insulin was the key to unlocking fat loss. And once I understood how it worked, everything started to make sense.

The Science Behind Insulin and Fat Loss

So, what exactly is insulin, and why does it matter for weight loss?

Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When you eat carbohydrates or sugar, your blood sugar rises. In response, your body releases insulin to help store that sugar as energy. Some of it goes to your muscles and liver, but when those storage sites are full, the excess is converted to fat.

This explained why I had been struggling for so long despite all my efforts. My body wasn’t in fat-burning mode; it was in fat-storage mode because my insulin levels were too high. I realized that if I wanted to burn fat effectively, I had to keep my insulin levels low and stable. That’s when I made a radical change in my diet.

If your insulin levels are consistently high - due to frequent eating, excessive carb consumption, and sugar intake; your body stays in fat-storage mode. This makes it nearly impossible to burn fat effectively. You could be eating fewer calories, but if your insulin is high, your body will resist fat loss.

Even worse, when insulin levels remain elevated for too long, you become insulin resistant; meaning your body needs to produce even more insulin to manage blood sugar. This leads to more fat storage, stronger cravings, and metabolic dysfunction. Studies have linked insulin resistance to obesity, type 2 diabetes, and other metabolic diseases.

By keeping my insulin levels low, thanks to my zero-sugar, zero-carb diet, my body became highly efficient at burning stored fat for fuel. I was no longer on the rollercoaster of blood sugar spikes and crashes, which meant no cravings, no energy crashes, and no hunger pangs. I could go hours without eating and still feel energetic and focused. This was a game-changer for me because, for the first time in my life, I felt like I had control over my appetite rather than the other way around.

This explains why cutting calories doesn’t always work. If you’re eating the wrong foods, those that spike insulin, you’ll struggle to lose weight, feel hungry all the time, and experience constant energy crashes.

A study published in the National Library of Medicine confirms that low insulin levels promote fat loss and metabolic efficiency. This means that a well-formulated, low-carb, high-protein diet can significantly enhance fat-burning without the need for extreme calorie restriction. When I learned this, everything suddenly made sense. It wasn’t that I had been eating too much, it was that I had been eating the wrong things. By simply eliminating foods that spiked my insulin, I was able to get my body into fat-burning mode effortlessly.

So what’s the solution? The key is keeping insulin levels low by controlling what you eat; not just how much.

The Carnivore-Based Diet That Changed Everything For Me

Before I discovered the carnivore diet, I had tried almost everything; calorie counting, intermittent fasting, keto, and even plant-based eating. While some of these approaches had short-term success, none of them felt sustainable or gave me the long-term energy and mental clarity I wanted. That changed when I decided to shift to a carnivore-based diet.

At first, I was skeptical. Everything we’re told about nutrition emphasizes fruits, vegetables, and fiber, while red meat is often demonized. But as I researched more, I found that the modern food industry has conditioned people to believe carbs and plants are essential, when in reality, our ancestors thrived on animal-based nutrition.

I started by eliminating processed foods, sugar, and most plant-based foods while focusing on high-quality meats, eggs, and animal fats. Within the first few weeks, I noticed dramatic changes.

• Energy levels skyrocketed. No more afternoon crashes or feeling sluggish after meals.

• Hunger disappeared. Unlike carb-heavy meals that spike and crash blood sugar, eating steak, cheese and eggs kept me full for hours.

• Mental clarity improved. Brain fog was gone, and my focus sharpened.

• Inflammation reduced. Joint pain and bloating disappeared, which I hadn’t even realized were issues before.

Why Carnivore Works So Well

One of the biggest reasons the carnivore diet works is insulin control. When you eat carbs; whether it’s bread, fruit, or rice, your body releases insulin to process the glucose. The problem is, frequent insulin spikes lead to fat storage, cravings, and energy crashes. The carnivore diet eliminates this issue entirely because animal-based foods have little to no effect on insulin levels. This means stable blood sugar, constant energy, and no more uncontrollable hunger.

Additionally, meat provides the most bioavailable nutrients. While plants contain vitamins and minerals, many of them come with anti-nutrients like oxalates and lectins, which can block absorption and cause digestive issues. Animal foods, on the other hand, contain nutrients in their most absorbable form - heme iron, B12, omega-3s, and complete proteins.

The Simplicity of Carnivore

One thing I love about this diet is its simplicity. No more complicated meal prep, calorie tracking, or restrictive portion control. I eat two meals a day and that keeps me full for 24 hours.

Here’s what my daily eating routine looks like:

• First meal (12 PM - 1 PM): Four eggs and two burger patties (no bun) or minced beef, with a small portion of blueberries.

• Second meal (4 PM - 5 PM): A T-bone or Sirloin steak with two eggs and asparagus.

• Dessert: Most days just blueberries & raspberries. Weekends, 1 Pancake with Nutella, real honey, topped with blueberries and raspberries.

• No food after 5 PM, no snacks, no exceptions.

That’s it. No snacking, no cravings, no overthinking. And fasting between 5pm till next day 1 afternoon. I feel super full and just drink 2-3 liters of water.

What About Fiber?

One of the biggest concerns people have is fiber. We’ve been told for decades that fiber is necessary for digestion, but the reality is that people on a carnivore diet experience better digestion without it. Bloating, gas, and constipation often come from high-fiber foods. When I removed fiber, my digestion became smoother than ever.

Sustainability and Long-Term Success

The biggest question I get asked is: Can you do this forever?

The answer is yes, but with flexibility. Over time, I reintroduced some foods or try other meat like chicken breasts or salmon, the occasional fruit like a Kiwi or Passion fruit, dark chocolate, or yoghurt, but I always returned to a foundation of meat, eggs, and animal fats.

The carnivore diet isn’t just a temporary weight-loss trick, it’s a lifestyle that optimizes health, eliminates cravings, and provides long-term energy.

If you’re struggling with weight loss, low energy, or food addiction, this diet might be the simplest and most effective solution.

Cortisol: The Hidden Fat Loss Factor No One Talks About

While insulin plays the biggest role in fat loss, there’s another silent culprit: cortisol.

Cortisol is the body’s stress hormone. When it’s elevated for too long (due to stress, lack of sleep, or overtraining), it signals the body to hold onto fat, especially around the belly.

I unknowingly sabotaged my progress in the past by over-exercising, running long distances, and stressing about weight loss. What finally helped me lower cortisol?

1. Walking instead of extreme workouts – I started walking 10,000-15,000 steps a day instead of forcing myself to run or do exhausting gym sessions. Walking reduces cortisol and promotes fat loss without stressing the body.

2. Playing more Tennis – A study found that playing tennis adds an average of 9.7 years to your life. Instead of spending hours in the gym, I play tennis 4 times a week.

3. Prioritizing sleep and relaxation – No more late-night work. I made sure to get quality sleep and minimize stress.

The result? My body burned fat faster than ever before.

Why Walking is More Effective Than the Gym

For years, I heard fitness guru’s preaching that the gym was the best way to stay fit. Like most people, I thought I needed to lift weights, do intense cardio, and grind through painful workouts to see results.

When i was younger, during my teen years, i was in the gym 5-6 days a week. But back then, i wanted a ripped body with six packs, i didn’t struggle with weight. Once you cross the age of 30, and walk less, its rather easy to gain weight rapidly. Thats just how the human body is built for many. But when i tried to hit the gym again to get rid of all the excess weight, it was a struggle. But as I experimented with my fitness routine, I discovered something surprising: walking was more effective than the gym, not just for fat loss, but for overall health and sustainability.

The Problem with Gym Workouts

Most people associate fitness with high-intensity exercise. They hit the gym, lift heavy, run on the treadmill, or do HIIT workouts. While these methods can work, they come with problems:

1. They require willpower. Many people dread going to the gym, making it easy to quit.

2. They increase appetite. Intense workouts burn calories but also trigger hunger and cravings.

3. They lead to burnout. High-impact exercises stress the body and often cause injuries, fatigue, and inconsistent habits.

I realized that the key to long-term fat loss and overall health wasn’t in the gym; it was in low-intensity, consistent movement.

Why Walking is the Ultimate Fat-Burning Exercise

Walking is super underrated and it might seem too simple, but it’s actually one of the most effective and sustainable forms of exercise. Here’s why:

• It burns fat without spiking hunger. Unlike high-intensity workouts, walking keeps the body in a fat-burning state without triggering intense cravings.

• It lowers stress and cortisol levels. Intense workouts can raise cortisol, the stress hormone, which leads to fat storage, especially around the belly. Walking does the opposite - it lowers stress and promotes fat loss.

• It improves recovery. Unlike lifting weights or sprinting, walking doesn’t cause muscle breakdown. Instead, it promotes circulation, helping the body recover faster.

• It’s easy to stick to. Walking doesn’t require motivation, special equipment, or a gym membership. It can be done anytime, anywhere.

My Experience with Walking

When I switched from intense gym workouts to daily walking, my body changed in ways I never expected.

1. Fat loss became effortless. Without intense hunger spikes, I naturally ate less and lost weight without trying.

2. I felt less exhausted. Instead of feeling drained after workouts, I felt refreshed and energized.

3. My daily movement increased. Unlike gym sessions, which are limited to an hour, walking became part of my lifestyle - I walked while on calls, after meals, and whenever I had free time.

How to Incorporate More Walking

The best part about walking is how easy it is to fit into daily life. Here are simple ways to get more steps in:

• Walk after meals to aid digestion and regulate blood sugar.

• Take calls while walking instead of sitting.

• Park further away or take the stairs instead of elevators.

• Set a goal of 10,000 steps per day (but even 6,000-8,000 is effective).

Most people overcomplicate fitness. The truth is, you don’t need a gym, expensive equipment, or brutal workouts to stay in shape. Walking is the simplest, most effective, and most sustainable way to stay fit.

Why Tennis Helps Burn Calories and You Live 9.7 Years Longer

A fascinating study found that people who play tennis live an average of 9.7 years longer than those who don’t. This statistic is mind-blowing when you consider that even some of the healthiest diets and exercise routines don’t have that kind of longevity impact. But why does tennis have such a profound effect on lifespan?

One reason is that tennis is a sport that combines multiple aspects of health, cardiovascular fitness, agility, mental sharpness, and social interaction. Unlike solitary workouts like jogging or weightlifting, tennis forces you to engage both physically and mentally. You’re constantly strategizing, reacting, and adjusting, which keeps your brain sharp and your body agile.

The cardiovascular benefits are undeniable. Tennis involves short bursts of high-intensity movement, which mimic the benefits of high-intensity interval training (HIIT), a proven method for improving heart health and metabolic function. Unlike steady-state cardio, which can be monotonous and lead to plateaus in fat loss, tennis constantly challenges your body with unpredictable movements, keeping your heart rate fluctuating between bursts of effort and brief recovery periods.

Another key factor is that tennis isn’t just exercise, it’s a social activity. Numerous studies have shown that strong social connections are linked to longer lifespans. Playing tennis regularly means engaging with friends, opponents, and doubles partners, which helps combat loneliness and stress; two of the biggest contributors to early mortality. In contrast, gym workouts or solo activities like running can be isolating, reducing the psychological benefits of movement.

Additionally, tennis develops coordination, balance, and reflexes; abilities that decline with age and contribute to falls, fractures, and long-term mobility issues. Many elderly people suffer from life-threatening injuries due to falls, but tennis keeps you agile well into old age.

Mentally, the game is stimulating and requires quick thinking. Studies show that activities involving complex decision-making, pattern recognition, and reaction speed help delay cognitive decline and reduce the risk of neurodegenerative diseases like Alzheimer’s and dementia. Unlike repetitive workouts that don’t engage the brain, tennis constantly forces you to adapt, predict, and strategize.

For me, incorporating tennis into my routine wasn’t just about burning calories; it was about longevity, fun, and overall well-being. Unlike traditional gym workouts, which can feel like a chore, tennis is something I actually look forward to each week. The competitive aspect keeps me motivated, and the social side makes it even more enjoyable.

Ultimately, the combination of cardiovascular health, muscle coordination, mental sharpness, and social bonding makes tennis one of the best activities for long-term health and longevity. If you’re looking for a way to stay fit, have fun, and live longer, picking up a racket might be one of the best decisions you can make.

Supplements and Other Key Factors That Helped

While diet and exercise were the foundation of my transformation, I quickly realized that supplements and other key lifestyle habits played a crucial role in optimizing my results.

One of the first things I addressed was electrolyte balance. When you cut out processed foods and carbohydrates, your body flushes out more water and electrolytes. This can lead to fatigue, muscle cramps, and headaches; commonly known as the "keto flu." To counter this, I supplemented with sodium, potassium, and magnesium. Adding sea salt to my water and taking a daily magnesium supplement helped me maintain energy levels and avoid unnecessary fatigue.

Another game-changer was omega-3 fatty acids. While my diet was already rich in healthy animal fats, I added fish oil supplements to further reduce inflammation and support brain health. Omega-3s are essential for cell membrane integrity, cognitive function, and cardiovascular health, making them a must-have for overall well-being.

I also included BCAAs (branched-chain amino acids) to help with muscle recovery and retention. Since my diet was naturally high in protein, I didn’t need excessive amounts, but supplementing on days when I played tennis or walked for long hours helped prevent muscle breakdown.

One of the biggest surprises for me was the impact of proper hydration. I had always assumed that drinking water was enough, but without the right balance of electrolytes and minerals, water alone won’t hydrate your body effectively. Once I started drinking mineral-rich water and prioritizing electrolyte intake, I noticed a dramatic improvement in my energy, focus, and muscle performance.

Beyond supplements, I also focused on optimizing my sleep. Sleep is arguably the most underrated factor in fat loss and health. Poor sleep leads to higher cortisol levels, increased cravings, and impaired metabolism.

To improve my sleep, I:

• Avoided blue light exposure before bed (no screens 1-2 hours before sleep)

• Took magnesium glycinate to promote relaxation

• Made my bedroom pitch black and kept the temperature cool

• Used a weighted blanket for deeper sleep

The results were incredible. Not only did I wake up feeling more refreshed and energized, but I also noticed that my body composition improved faster when I prioritized deep sleep.

Challenges, Adaptations, and Long-Term Sustainability

Despite the incredible results I achieved, my journey wasn’t without challenges. There were moments when I questioned everything, times when cravings hit hard, when social situations made my diet difficult, or when progress seemed to stall.

The first major challenge was dealing with cravings. In the beginning, my body was so used to carbs that I experienced intense urges to eat bread, sweets, and processed snacks. Instead of relying on willpower alone, I adapted by finding alternatives; things like beef jerky, eggs, and cheese that satisfied me without breaking my diet.

Social situations were another big hurdle. Eating differently often meant dealing with questions, criticism, or pressure from friends and family. I learned to navigate this by planning ahead, eating before social events, or simply being confident in my choices. Over time, I stopped caring what others thought.

I also had to learn how to overcome plateaus. There were times when my weight stalled, even though I was doing everything right. Instead of panicking, I made small tweaks, adjusting my meal timing, increasing protein intake, or adding a bit more movement. Staying patient was key.

The biggest realization I had was that sustainability matters more than perfection. I didn’t need to follow a rigid set of rules forever. Instead, I found a balance that worked for me, one that I could maintain for life without feeling deprived.

Long-term success came from developing habits, not following a strict “diet.” Once those habits became second nature, everything else fell into place.

Key Takeaways and Final Thoughts

Looking back, my weight loss journey and staying fit, was about much more than just shedding pounds. It was about understanding my body, optimizing my health, and creating a lifestyle I could maintain.

Here are the biggest takeaways:

1. Controlling insulin is more important than counting calories.

2. A carnivore-based (meat) diet eliminates cravings and keeps energy levels high.

3. Walking is the most sustainable form of exercise.

4. Tennis improves longevity, social connection, and mental health.

5. Supplements, hydration, and sleep are critical for long-term success.

If you’ve been struggling with weight loss, don’t just focus on eating less. Focus on eating the right foods, moving in a way that’s sustainable, and optimizing your overall health.

Start small, track your progress, and be patient. Your body will thank you.

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