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Ketogenic Diet Nuts and Bolts

This way of eating is a lot simpler than you think. In fact, it is probably simpler than your diet right now.

You will be getting medical monitoring and support through the whole process, so rest assured.

It is interesting to remember that in the 80s fat was considered to be evil. As in so many cases, the opposite is true.
Because of the correlation between the availability of carbs and “Times of Plenty,” eating carbs is the signal in our bodies to store body fat. Eating fats without carbs does not have the same type of effect.

Here is how the ketogenic diet works (I have included carbs in each food for future reference):

  • 75% of your calories will come from fat. Healthy fat as much as possible. Let’s get this straight: You
    will be living off of fat. Your body will become a fat burning machine as a result

    • Coconut oil (also MCT which is a refined coconut oil) is your new best friend. (0g carbs / cup)
    • Olive oil (0g carbs / cup)
    • Avocados (3g carbs / cup)
    • Nuts: They have more carbs than you think, but people typically eat less nuts than other foods. The best are:
      • Pecans (5.5g carbs / cup)
      • Macadamias (7.5g carbs / cup)
      • Brazil nuts (6.5g carbs / cup)
    • Dairy: Please limit this as relying on dairy can elevate your cholesterol on a ketogenic diet:
      • Cheese (0 to 7g carbs/cup depending on the type
      • Sour Cream (0g carbs / cup)
      • Unsweetened Yoghurt (0g carbs / cup)
  • 23% of your calories will come from protein. This protects your muscle mass. However, too much protein can turn into carbs (sugar) through a process called “gluconeogenesis” where your body turns excess protein into sugar. Let’s avoid this.
    • Fish
      • Fatty fish are best on this diet but other fish can be eaten.
      • Small fish like sardines are best as they don’t accumulate toxins like the longer-living fish like swordfish do.
      • Wild salmon has good fat. Farmed salmon has toxic fat.
    • Meat
      • Grass-fed beef has very different fat from grain-fed beef, and is heart-healthy. If it is grass-fed, don’t be afraid of the fatty cuts and burgers.
    • Chicken (Free-range organic is ideal.)
    • Eggs. Yes, eggs. Get over it. (Free-range organic is ideal.)
  • 2% of your calories will come from carbs. But this is by accident. You have to stay below 25 grams of carbs to day to even begin to enter ketosis. But the lower, the better. There are some carbs in meat, chicken, etc. Also, in the low-carb veggies you are allowed to eat, there are still a few carbs. You need these veggies for the vitamins, minerals, antioxidants, fiber, and taste. However, the less carbs you get, the better this all works.
    • Cooked greens (Collards, Kale, Chard, etc.) (6g carbs/cup) These are low carb and an amazing source of vitamins and minerals. They are also a great delivery system for … you guessed it … fat.
    • Spinach raw, or cooked in fats (cooked 3g carbs/cup,) (raw 0.3 g carbs/cup)
    • Broccoli, raw, or cooked in… (4g carbs/cup)
    • Salad greens (1g carbs/cup)
    • Olives (black have 4g carbs/cup) (green have less than 1g carbs/cup)
    • Garlic (less than 1g carbs/clove)
    • Cauliflower (3g carbs/cup)
    • Bell pepper (6g carbs/cup)
    • Asparagus (4g carbs/cup)
    • Mushrooms (1g carbs/cup)
    • Zuchini (3 gram carbs/ cup)
    • Cucumber (3g carbs/cup)
    • Brussels sprouts (8g carbs/cup)
    • Celery (1g carbs/cup)
    • Tomatoes (4g carbs/cup)
    • Radishes (2g carbs/cup)
    • Onions (10g carbs/cup)
    • Eggplant (6g carbs/cup)
    • Cabbage (2g carbs/cup)
    • Artichokes (4g carbs/cup)
  • Other:
    • Vinegar: (less than 1g carbs/cup)
    • Lemon (less than 1g carbs/cup)
    • Stevia (0g carbs/cup)

So what does this look like?
There are MILLIONS of paleo recipe websites available. Just google it.
The basics are so simple.

  • Protein
  • Veggies
  • Lots of oil or butter. In fact, think of the protein and veggies as a carrier for the oil. The oil will fill you up and help you lower your portions.

Breakfast concepts:

  • 2 eggs, cooked in a heaping scoop of coconut oil. Please consider adding some veggies as a side dish or in omelette form. Salt. Spices like thyme and pepper.
  • Sardines in Olive oil
  • Sausage and veggies cooked in coconut oil and vinegar
  • Black coffee or tea with unsweetened coconut based creamer

Lunch concepts:

  • Hamburger without bun on lettuce and tomato
  • Salad (lemon and oil dressing) with nuts, meat, chicken, or fish

Dinner concepts:

  • Protein and vegetable, Coconut oil, salt, vinegar, pepper, and/or herbs.
  • Salad (extra virgin olive oil and vinegar dressing) with protein cooked in coconut oil, salt, and herbs.
  • Cream of vegetable soup with coconut cream base.

It’s really that simple. Avoiding carbs is the only trick.


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