Armed with knowledge, your keto food list and plenty of keto recipes, you should be ready to give the keto diet a try! Once your body adjusts, you’ll see increased energy levels, rapid fat burning and all the positive effects that come with ketosis.
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier (26, 27).
You can use my plan as a guideline to help you create something that fits into your life and schedule. Keep in mind that hitting your daily macros is the most important thing when it comes to dieting.
Some alcoholic beverages, like many beers, hide loads of carbs. Others are keto friendly as long as you practice moderation. There are certain types of alcohol to keep on your bar cart and some you should steer clear of at the bar.
Here’s a short list of foods that are keto-friendly: Avocados, animal fats, oils, animal protein (including seafood), mayonnaise, plant-based oils, leafy greens, cheese, full-fat dairy, butter and eggs.
A high-carb diet (especially when it comes to dairy products and refined sugar) has been shown to trigger sebum (oil) production in the skin, which is a major cause of acne (20). Removing sugar from your diet may also help improve inflammatory skin conditions such as eczema and psoriasis (21). The healthy fat intake on the keto diet also provides the building blocks of healthy skin cells (22).
IMHO, if the organic, grass-fed whipping cream has no sweetener, then they are the same. If you keep whipping the cream, it will turn into butter. The only downside will be if there is sweetener. Are you blending the whipped cream into the coffee or just putting it on top? You could do both.
^ Jump up to: a b Hemingway C, Freeman JM, Pillas DJ, Pyzik PL. The ketogenic diet: a 3- to 6-year follow-up of 150 children enrolled prospectively. Pediatrics. 2001 Oct;108(4):898–905. doi:10.1542/peds.108.4.898.PMID 11581442
Below you’ll find a list of vegetables based on how low carb they are, so if you need help finding a certain one use the Find function (Ctrl + F). These are based on 1/2 cup (~4 oz.) or 100g servings, which is the general recommended serving size for vegetables.
There are mixed and matched studies on keto and breastfeeding, though nothing is well researched at the current moment. Right now it’s understood that ketogenic diets are typically healthy to do while breastfeeding.
I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a day. This is all built around a sedentary lifestyle, like most of us live. If you need to increase or decrease calories, you will need to do that on your own terms.
Historically, ketogenic diets have consisted of limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” is the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once eaten, most people don’t count grams of fiber toward their daily carb allotment. In other words, total carbs – grams of fiber = net carbs. That’s the carb counts that matter most.
According to the reported results, patients lost an average of 10.2 kilograms, or about 22 pounds, after 2.5 cycles of the keto diet. Cappello concluded that the diet was a successful way for overweight and obese people to lose weight, and the few side effects, such as fatigue, are easily managed.
From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.
Today, new studies show that fats are not the real culprit[*]. A ketogenic diet dispels the “fat makes you fat” philosophy for several reasons. First, a diet high in carbs (especially refined and processed carbs from low-fat diet products) can increase insulin and blood sugar levels and promote inflammation in the body. In contrast, a low carb diet can help reduce inflammation far better than a low-fat diet[*].
If you lift four times or more per week, you might find you require more protein on the ketogenic diet. While the standard ketogenic diet typically limits protein intake to 20% of total calories, the high protein ketogenic diet (HPKD) requires 35% of total calories come from protein.
We’re still keeping simple here. We can incorporate more meat from the previous night of cooking into each lunch we do. Green vegetables and high fat dressings (or vinaigrettes) are key. Making sure to balance out the fats with the amounts of protein is very important.
Short-term results for the LGIT indicate that at one month approximately half of the patients experience a greater than 50% reduction in seizure frequency, with overall figures approaching that of the ketogenic diet. The data (coming from one centre’s experience with 76 children up to the year 2009) also indicate fewer side effects than the ketogenic diet and that it is better tolerated, with more palatable meals.
Now you are aware of the physiological changes that contribute to frequent urination, constipation, diarrhea, muscle cramps, and heart palpitations. Fortunately, the strategies to mitigate these side effects are quite simple. With a little proactivity and planning, these keto side effects will likely be less of an issue.
The keto diet has been used for preventing seizures in epileptic patients, especially those who don’t respond well to medication. While it’s not entirely clear how this process works, research suggests removing carbs and mimicking the effect of starvation may block the neuron channels that lead to seizures (17).
If you’re new to the keto diet or just still learning the ropes, your biggest questions probably revolve around figuring out just what high-fat low-carb foods you can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as “healthy,” like whole grains, for example.
If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter. Not only will this relieve some of the symptoms, but it also provides an easy avenue for upping fat intake.
Have you gotten your thyroid tested? Many of those symptoms sound a low thyroid. The Root Cause, by Izabella Wentz, another one is Thyroid Healthy, a great book by Suzy Cohen. The Autoimmune Fix Dr. Tom O’Bryan. Dr. Datis Kaarrazian have 2 great books for thyroid and the brain.
Use Magnesium Supplementation: If you follow these strategies and continue to feel many of these symptoms, consider adding a magnesium supplement to your regimen. I would recommend taking the L-threonate form (such as our Brain Calm Magnesium) in a 1 gram dose – 3x per day between meals.
Keto is a diuretic. Everytime you urinate you’re losing electrolytes and water. To combat this you can make a nice drink from a bouillion cube (makes a great broth) or by using MiO with Electrolytes and increasing your water intake. The goal is to replace the electrolytes that you’re using.
I really like the hazelnut flavor of Teccino coffee substitute. Made from carob, chicory, figs, and dates. I’ve been drinking it for about a month and I really like it. I’m definitely going to try it with the coconut oil and ghee (Carrington Farms Organic).
Some blood pressure issues are associated with excess weight, which is a bonus since keto tends to lead to weight loss. If you have high blood pressure or other blood pressure issues, click here to learn how keto can reduce blood pressure >
If you are following a ketogenic diet for its therapeutic benefits, KetoEdge is comprehensive support to maximize your success. Feel free to check it out and we are currently offering $30 off and free shipping in the US if you use the coupon code DrJKetoEdge2018 at checkout.
Consider it as another type of keto. You can adapt keto to your chosen lifestyle as a vegan or a vegetarian, although you may need a thorough assessment of whether you need to. Here are a few tips to get started:
And guess what, we get to eat dessert this week! Woo! We’ll be creating some low carb and great tasting treats that will reward you ever so much for doing the fasting. Sweets, treats, and losing weight – lucky us, right?
Diabetics: When you are eating less carbs and sugar, you will likely need less insulin or blood-sugar lowering medications to maintain blood sugar balance. Again, speak with your physician about this potential change and work with him to coordinate proper medication dosage.
As you move on to Week 2 and beyond, take a look ahead. Some of the items you bought in Week 1 will need to be restocked. Whether it’s beef, chicken, or some kind of vegetables. In fact, you’ll be going through a lot of spinach on this meal plan – so make sure you keep your pantry restocked!
You’re transitioning. All of the years of carb intake has trained your body to convert carbs into glycogen so when you transition over to keto, your body needs time to make the proper adjustments. You can’t simply make your car go electric by adding another battery.
This is a classic hypoglycemia response as well. The brain in particular requires lots of energy for normal function. When it receives a signal that you are hypoglycemic, a panic response occurs because of an underlying perception that you are starving to death (even if consciously you know you’re not).
You may experience rapid weight loss in the first week due to fluid loss, but then after a few weeks, you’ll likely notice more pounds peeling away. Many reasons for this weight loss are being investigated, but the journal Obesity Reviews, reveals that ketosis suppresses your appetite, which squashes the desire to eat.
^ Jump up to: a b c d Kossoff EH, Freeman JM. The ketogenic diet—the physician’s perspective. In: Stafstrom CE, Rho JM, editors. Epilepsy and the ketogenic diet. Totowa: Humana Press; 2004. p. 53–61. ISBN 1-58829-295-9.
Ketone salts: Another form of exogenous ketone supplements come in the form of ketone “salts.” This is where the ketone body (again, typically beta-hydroxybutyrate) is bound to a salt — sodium, calcium, magnesium or potassium generally.
Mistakes, refinements, pivots, corrections, whatever your want to call them… These changes are the vehicle that takes us from stage to stage of the Ketogenic Hierarchy of Needs. The good news is they are also the vehicle to break through plateaus and reach new performance levels. Changing habits is tough, no doubt about it, but have fun and go for it!