Keto AF! (30 Day Keto Challenge by Perfit)

By now I’m pretty sure you’ve at least heard of the “Keto diet” or heard of someone saying they are doing ‘Keto’ for quick weight loss.  It seems to be gaining some huge traction over the past year or so. The truth is the “Ketogenic diet” was designed as a response to epileptic patients in French hospitals. The original remedy was to have patients fast completely (no food or drink other than water) for up to 30 days. Results were astounding. As research in 1911 continued, they deduced that fasting caused what are called “ketones” to be developed as a natural response to the body being without carbs.

What is Keto?

Keto, short for Ketosis/Ketogenic is a metabolic state that the body enters when it has depleted it’s glygocen/carbohydrate stores.  This happens in around 2-3 days of having less than 50g net carbs(or less).  At this point the body begins developing ketones, and using fat as a primary energy source instead of the quick energy source, carbs.

How did I start a Keto Challenge?

I was wasting my life scrolling through Instagram, and I stumbled on @aroperfit keto challenge, that was to start June 15. Figured I’d try it out see how I respond to it and use the guidance to get through the 30 days.  Simple right? Definitely… not. 😊  Thanks to  Aaron West aka Aro-PerFit (Click here for personal training & Meal plans mention Trent J!)   I was provided with a weekly meal plan and grocery list, and even workouts to accompany the diet and help increase weight loss.  Below I want to provide a few observations of my experience as it relates to the Ketogenic Diet. Also below, check out a few of the foods I enjoyed while working through this diet.


Week 1:  

So by far Week 1 just like with any diet is probably the most difficult. You are depriving your body of what it’s used to cold-turkey and the cravings will be real. For this particular challenge it started on a Friday so I jumped right in to going through a weekend with no carbs or alcohol. (not easy in the slightest).  In addition to the diet plan provided, I began my first 3-4 days with intermittent fasting.  I wouldn’t eat until around 11am-12pm and would get in calories within a 8-10 hour period.

I immediately experienced the low energy and being cranky as I felt hungry all the time for the first 72 hours or so. To fight my hunger, I kept lots of healthy fat snacks (peanuts, almonds, meat/cheeses) on hand to keep me on track. The key here is you want to get your body into ketosis as fast as possible, so you HAVE to get through the first 2-3 days.

Week 2:

By the time I reached Week 2, I had a good routine.  Workouts, diet, and everything was pretty much on auto pilot. My first check-in was -5 lbs.  Not bad for 1 week. I told myself it was probably 80% water because that’s a natural reaction of no carbs initially.

During this week I began to notice that I had increased mental clarity, lots of energy, was sleeping a lot longer and deeper, however lower performance. Which I never realized was different until experiencing this diet. See I noticed I was losing some of my strength in the few lifts I did, but throughout the day I had consistent energy from the time I woke up to laying down.

Week 3:

Week 3 I dropped another 4 lbs, so I was motivated at this point. I began to get a little more creative with my diet so did stray away from the original meal plan. And I’m not surprised as I’m always trying to experiment in the kitchen. This is where I began to notice changes in my sleeping. For the better actually, I was sleeping a lot more deeply and longer than normal. Whereas I would sleep only for about 4 or 5 at most hours at night (when scheduled allowed) I was sleeping anywhere from 6 – 8.5 hours. Which is extremely abnormal for me.

This was also the week I started feeling myself and said “oh this little cut of bread won’t hurt, or 1 or 2 drinks won’t hurt.”  Well yea… not recommended.

Week 4:

The home stretch!  Because of the way the days were structured though this was the last week I had roughly 10 days left. The humbling reality about going into Week 4, is I had no weight loss. Yep,  just because I wasn’t eating carbs doesn’t mean that my ‘slip ups’ weren’t going to catch up with me.  Must admit it was a little disappointing, but after reviewing what I had eaten and my drinks it made sense.

So I refocused and got back on track.

Week 5:

The last few days of the challenge I was certainly ready to wrap it up.  It was on this Friday, that I actually finally reached my goal of losing 15 lbs. Roughly 2 days before the challenge was over.  Exciting stuff, had missed no workouts and stay pretty on target with my macros. The cravings for waffles, rice, potatoes, cakes, pasta, toast, etc was at an all time high.

But with all of that being said, I completed the challenge pushed my body and mind beyond a new boundary. Not to mention, learned more about what works for my body and what doesn’t.


Do I recommend the KETO diet?  Well sure. But probably no longer than 2-3 weeks. 30 days max. I think it’s most useful to help kick start a new diet (this is not a detox) as it gets the body into a fat burning state. If you follow up this diet with some carb cycling I think you’ll be well on your way to seeing the body you’ve always wanted!

With Passion, Purpose, and Pride,

Trent J ACEO


See some of my favorite recipes & even my 30 day results below!



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I was contacted earlier in the year by my Alma Mater, Prairie View A&M University, requesting that they spotlight me as a noted Alum and express why I Loved my HBCU! How could I turn that down! DONATE TO PVAMU 

“PVAMU was the place where the plans God had for me(Jeremiah 29:11), were revealed. Not only did I receive a ‘First Class‘ education, but furthermore an unparalleled life-changing experience. In my tenure at MY HBCU, I both was humbled and stretched, educated and refined, challenged and most importantly empowered. This is Why I LOVE My HBCU.”

NOW, I’m asking that YOU JOIN ME in donating $18.76 in commemoration of the establishment of PVAMU to a designation of your choice! That’s less than $20!!!!



Trent Johnson ’11
Senior Consultant, Accenture

“PVAMU was the place where the plans God had for me,…

Posted by Prairie View A&M University on Friday, March 17, 2017


7 Weight Loss Tips

Trent J ACEO’s Weight Loss Tips – September 2012

Although this is not the season most people decide they want to lose weight (The Holidays), I wanted to put these tips out there to encourage you to live this healthy lifestyle by not only looking good but feeling food as well. Please check out my tips for losing weight and living a healthier lifestyle below! Hope you enjoy.


1) You didn’t get FAT overnight, you will not lose all the weight over night. 

If you haven’t noticed, you did not gain the “Freshman 15” in two weeks, so do not expect to lose it in two weeks. A key tip to weight loss is setting realistic goals that allow you to lose weight in a safe and healthy way. In a way that will not cause you to gain it all back once you change your diet patterns.


2) Focus on the Mirror, not the Scale.

STOP spending so much time worrying about what you weight, and more about how your body is sculpted. It’s possible for you to stay the same weight or fluctuate 5lbs either way or your body drastically changed. I encourage anyone starting a weight program, or looking to make body changes to take body photos, and track their progress. Maybe taking pictures every 2-4 weeks and compare. This is an accurate ‘picture’ of your fitness success.


3) Starving yourself will cause you to gain more than lose.

 It really bothers me when people (especially women) say they are going to eat 500 calories a day, and think that is going to solve their overweight problems. Our bodies need a certain amount of calories a day at minimum to function. This is where you want to start measuring your calorie deficit to decide how many calories to eat a day. If you are very active this will be different from someone who is sedentary on a daily basis. You should be eating 5-6 times a day in moderation. Break your meals down and eat smaller meals relatively all day.


4) A Cheat Day is just that, not 3-5 times a week. 

“Today is my cheat day” is one of the most common excuses of eating badly. The only issue here is, a day is singular not plural. Yes, cheat days are good to keep you motivated and actually good for your metabolism during a strict diet regiment. BUT just because you have started to workout does not mean that it’s OK to eat what you want, this will most definitely set you back.


5) Abs are shaped in the gym, but made in the kitchen.

 We all want those 6/8 pack abs. Period. Just about every person that has started a diet/workout regiment is looking to improve upon their mid-section. BUT what many fail to realize is that  you can do all the crunches in the world, but if you do not burn the layer of fat covering your abs you’ll never see them. Work hard on burning body fat to “reveal” the abs you probably already have!

6) Surround yourself around like-minded people. 

If you have 9 broke friends, you’re bound to be the 10th. This is absolutely true when it comes to working out. I’m not saying drop your overweight friends, but find some people that are gym rats, or losing weight, etc just like you that can help keep you motivated. Those that will encourage you to get up go to the gym, eat the right foods, and push yourself more and more.


7) Stay Consistent. 

Last but not least… being fit is a lifestyle not just something you do for 60 or 90 days with Shaun T. Getting started is tough, overcoming a plateau is tough, and continuing to workout once you reached your goals is tough. Keep getting up, change your workout/diet frequently, and continue to set new goals. Stick to it, and don’t slack off when you start to see results that should be your motivation to working even harder.



With Passion, Purpose, & Pride, 

Trent J ACEO