Dr. David Jockers is a doctor of natural medicine, functional nutritionist and corrective care chiropractor. He currently owns and operates Exodus Health Center in Kennesaw, Georgia. He has developed 6 revolutionary online programs with thousands of participants.
If you keep your intake in check, you may still notice an increase in weight because of glycogen stores refilling. Many people find they stick to keto or a low-carb diet simply because it makes them feel better.
Dai X, Stanilka JM, Rowe CA, et al. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. Journal of the American College of Nutrition. May 2014.
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.
If you develop a condition related to blood sugar imbalance, such as Type 2 diabetes, your body has stopped properly responding to insulin, the hormone that brings sugar out of your bloodstream and into your cells to be used and stored as energy (13). This is also known as insulin resistance.
First off, you’re in good company. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they’re leaner, healthier, and more mentally focused than ever.
Pour your freshly brewed coffee in a blender or a heat-proof jar (if using immersion blender). Add butter, Octane Oil, and any suggested optional ingredients. Pulse until smooth and frothy. If you’re not using all the coffee at once, do not leave it in the French press. Instead, pour it into a jar or a thermal carafe or thermal mug to keep it warm.
Drink water. Try to drink a gallon of water a day. Make sure that you’re hydrating and staying consistent with the amount of water you drink. It not only helps regulate many vital bodily functions, but it also helps control hunger levels.
Drink water: Water is a huge deal on keto. You need to consume a lot of it. You need to stay hydrated and be consistent with the amount of water you drink. To make it easier, consider drinking water with fresh lemon in it or grab some MiO with Electrolytes.
Below you’ll find a visual guide to higher carb vegetables and vegetables with some color. Generally, the brighter and more colorful the vegetable, the less low-carb they are. There are a few exceptions like bell peppers and jalapenos, which can be used for added texture and flavor in meals.
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.
Although they’re technically a fruit, avocados are often consumed in the place of vegetables. Avocados are very high in fat, so they’re commonly added into keto diets to help supplement fat intake alongside meals. At only 3g net carbs per one cup, you can see why avocados are chosen time and time again.
Meanwhile, military researchers are focused on keto diets as well, believing soldiers could operate optimally on fewer, denser meals. Currently, the Defense Advanced Research Projects Agency, the Department of Defense, and NASA are all running ketogenic experiments. NASA believes the diet will be important in manned missions to Mars because it protects against higher levels of radiation in space by increasing the brain’s resilience to stress. Plus, “the energy density of a ketogenic diet is higher, so you have to carry less weight,” says D’Agostino.
For breakfast, you want to do something that’s quick, easy, tasty, and of course – gives you leftovers. I suggest starting day 1 on a weekend. This way, you can make something that will last you for the entire week. The first week is all about simplicity. Nobody wants to be making breakfast before work, and we’re not going to be doing that either!
This week we’re going to be keeping it simple for breakfast again. We’re going to introduce ketoproof coffee. It’s a mixture of coconut oil, butter, and heavy cream in your coffee. If this repulses you – and I know some of you are saying “WHAT?” – just put some trust in me!
Because consuming even up to 30–50 grams of net carbs daily is still dramatically less than what most people eating a “standard Western diet” are used to, many will still experience weight loss eating slightly more carbs.
I am curious about what has been referred to as “keto rash”. I decided to shift from a GAPS Diet to a ketogenic one. I wasn’t tracking my carbs specifically and was doing well. Then I developed this rash on various parts of my body. I originally thought it might have been either pecan or MCT (C8) that I started having, but I have eliminated both of those. Then I did some research and realized that others have also experienced this rash after starting a strict Ketogenic Diet. There are a few solutions running about–most of which include introducing carbs at higher levels. Antibiotics were also listed. Anyway, I was wondering if you have run across this type of rash as it relates to starting a low-carb diet? Any thoughts, Dr. Jockers?
Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age.
In some ways, it’s similar to the Atkins diet, which similarly boosts the body’s fat-burning abilities through eating only low-carb foods, along with getting rid of foods high in carbs and sugar. Removing glucose from carbohydrate foods will cause the body to burn fat for energy instead. The major differences between the classic keto diet and the Atkins diet is ketogenic emphasizes healthier fats, less overall protein and no processed meat (such as bacon) while having more research to back up its efficacy.
The only real time where ketosis can give performance loss is in exercises that need an explosive action. If you need a little boost in your performance during these, you can “carb-up” by eating 25-50g of carbs about 30 minutes before you train.
Vegetables are tricky on a ketogenic diet because we’ve been raised under the idea that vegetables are healthy and they are. However, almost all of the vegetables that you consume today contain carbs.
Wondering how many carb foods you can eat and still be “in ketosis”? The traditional ketogenic diet created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. For most people a less strict ketogenic diet (what I call a “modified keto diet”) can still help promote weight loss in a safe, and often very fast, way.
If you experience frequent muscle cramps while becoming keto-adapted this is likely due to mineral imbalances. As I mentioned before, minerals are crucial for proper nerve impulse conductivity. A muscle cramp is essentially a misconducted impulse brought on by poor hydration and mineral balance.
In gluconeogenesis, your blood sugar and insulin levels rise. This halts the production of ketones, which could then be used for energy. On keto, the goal is to simply eat enough protein to maintain muscle mass.
These are some of the lesser common problems that I am e-mailed about on a semi-consistent basis. Many of these problems also relate to hydration and micronutrients, so make sure that you are drinking plenty of water and replenishing electrolytes.
Hi Dr. Jockers. Your article is very thorough, thank you. I’ve been moving slowly into the keto diet and so far everything is good except for my stools now float. Is the higher increase in fats to blame? I’m taking digestive enzymes before each meal and I still have my gallbladder.
Secondly, saturated fat is not shown to be harmful within the context of a low carb diet. It helps improve cholesterol levels, including increasing the amount of HDL (good) cholesterol while decreasing total triglyceride levels. These two factors help lower your risk of heart disease.
Although for most people, bulletproof coffee (BPC) refers to a cup of any “butter coffee”, the original BPC was created by Dave Asprey of Bulletproof. It’s made with high-quality coffee beans and is known for having the lowest mold toxin levels. As I found out myself, it tastes amazing even without sweeteners or cream. In fact, I can drink it black without anything added to it.
“Keto diets should only be used under clinical supervision and only for brief periods,” Francine Blinten, R.D., a certified clinical nutritionist and public health consultant in Old Greenwich, Connecticut, told Healthline. “They have worked successfully on some cancer patients in conjunction with chemotherapy to shrink tumors and to reduce seizures among people suffering from epilepsy.”
“I recommend only 5 percent of calories coming from carbs, which usually averages out to less than 30 grams,” he says. “So, I understand why people get nervous and panic, thinking ‘Can I even eat a salad?’ This is why I recommend tracking only ‘net carbs’, which is total carbs minus fiber. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Also, green leafy vegetables are very nutritious and contain a lot of fiber, so you can almost eat them as much as you want and stay below your limit.”
While getting rid of this extra water is helpful in releasing toxins from the body, you want to make sure you are taking in additional fluids, electrolytes, and minerals to avoid other related side effects.
We also see a lot more dessert recipes with the higher carb vegetables because of their natural sweetness. Ginger and pumpkin especially come to mind. If you’re in the mood for an autumn inspired treat, consider adding vegetables to your desserts. Some examples are:
thank you Dr. Jockers for the informative article. I have hypothyroidism from 3 parathyroid cysts being removed along with 80% of my thyroid. It is under control with Levothyroxine and liathyronine. I have been on the keto diet for almost 4 weeks and am still experiencing heart palpatations, dizzyness and low energy. I have been quite strict and feel disappointed. I have Chronic Lymphocytic Leukemia and my oncologist was ok with me going on it. I feel like this diet would help me have more energy and help my overall health. Any advise would be appreciated. thank you, Inika
I am allergic to coconut in all forms. I am having real issues getting into ketosis and staying there and have no idea what I am doing wrong. I am looking for anything that will get me into ketosis and keep me there. I love butter tea, but is there another source of MCTs that isn’t coconut based?
This means that instead of generating tons of ketones from the very beginning, most people experience hypoglycemia for a period of time. With hypoglycemia comes a disruption in cortisol signaling which is what accounts for the HPA axis dysfunction. Finally, HPA axis dysfunction leads to an increase in secretion of minerals from the body in the urine.
So where do you start your calculations? With carbs and protein. When first getting started, it is ideal to keep carbohydrates less than 50 grams per day. Wittrock found that he likes to go even lower.
There are different types of MCTs: caproic acid (C6), caprylic acid (C8), capric acid (C10) and lauric acid (C12). Apart from C6, which is best avoided (it tastes bad and is more likely to cause digestive discomfort), MCTs can be beneficial.