Achieve Your DESIRED BODY COMPOSITION
Without Depriving Yourself or Going Hungry
By Becoming a FAT BURNING MACHINE
Intermittent fasting (IF) is not a diet; it is a frequency of eating and not eating. When you do not eat, you lower insulin. So, the less frequently you eat, the less stress is put on the pancreas and the less insulin you produce. However, it’s something you have to let your body adapt to.
In the colder months, you might feel like eating higher starch carbs. You can still eat these. Just do so in moderation. Sweet potatoes, yams, peas, carrots, GMO-free corn, and other tubers contain lots of nutrition. But due to their relative high carb content, exercise prudent portion control.
Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred. Below, you can see some common ways to increase the amounts of fat you eat on a ketogenic diet.
The ketogenic diet has been studied in at least 14 rodent animal models of seizures. It is protective in many of these models and has a different protection profile than any known anticonvulsant. Conversely, fenofibrate, not used clinically as an antiepileptic, exhibits experimental anticonvulsant properties in adult rats comparable to the ketogenic diet. This, together with studies showing its efficacy in patients who have failed to achieve seizure control on half a dozen drugs, suggests a unique mechanism of action.
Certain types of dairy can be enjoyed on the keto diet! Butter, cheese, full fat yogurts and heavy cream – this is not your typical diet fare! When eating dairy, you will generally want to choose ingredients that have a lower amount of lactose. Lactose is a sugar that will spike your blood sugar. You will want to stay away from milk, as it is full of lactose (aka sugar)! And of course, if you have lactose intolerance you should avoid dairy altogether.
Glucose (sugar) is actually a secondary or alternative source of energy. It was never intended to be used the way we do today. The primary source of energy is ketones (or fat fuel), which is the byproduct of fat burning.
MCT is short for medium chain triglyceride. MCTs are a type of fat that can be readily used for energy by your body and do not have to be shuttled around your digestive system before use. They are precursors to ketones and help your body burn fat instead of burning carbs.
Yes, too much lean protein—think turkey and chicken—even lean fish—if you’re consuming that and vegetable only, without fat there, you are at risk of throwing yourself out of ketosis. Even eating egg whites without yolks greatly spikes insulin. So look to fatty proteins. Fatty cuts of beef, chicken WITH skin, fattier cuts of beef, lamb, and game. Chuck as opposed to 10% lean sirloin.
By now, you should have a pretty good idea of what to eat on a ketogenic diet. Make sure that you read and re-read through the list of acceptable foods to build a mental image around what type of meals you will want to eat.
A ketone is a byproduct of fat being burned in your body. It is basically a source of energy (fuel) that is an alternative to glucose. Ketones are the preferred fuel for the body as they are superior to glucose. Ketones are also more beneficial to the brain and the heart.
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.
This is why moderate protein is needed to stay in ketosis. To prevent gluconeogenesis while maintaining muscle mass, roughly 30% of your calories should come from protein. As with fats, make sure these calories come from healthy sources. Choose the highest-quality meat and eggs you can afford, hand choose grass-fed, organic, and pasture-raised options whenever possible. When it comes to cut, select a fattier cut whenever possibleAs much as possible,
Place the cubes on skewers and grill on high until the chicken is cooked (usually, we grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well).
Most of the cravings that we get are caused by sugar. Sugar, at the end of the day, is an industry that’s run on addiction. There have been numerous studies showing that sugar stimulates the reward centers of the brain.
On a keto meal plan, feel free to fill your plate with low carb vegetables — particularly leafy greens. It’s a great way to get a healthy dose of micronutrients, thus preventing vitamin deficiencies on keto. Options like kale, broccoli, brussels sprouts, asparagus, peppers, spinach and onions are all great options.
Ketosis is the result of following the standard ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example) is drastically reduced, which forces the body to find an alternative fuel source: fat. Although dietary fat (especially saturated fat) often gets a bad name, provoking fear of weight gain and heart disease, it’s also your body’s second preferred source of energy when carbohydrates are not easily accessible.
Healthy ketosisTM is a state in which the body is using ketones as its primary fuel. Ketones are the byproduct of fat burning and a much cleaner fuel than sugar. Ketones are the preferred fuel of the body and brain. Running on glucose is inefficient for the body and unhealthy in numerous ways. It is just a recent way of eating for humankind.
Sulforaphane is a compound that is created when we crush or chew cruciferous vegetables. Once it is digested, sulforaphane activates a cytoprotective (cell-protecting) pathway that protects the cells from oxidative stress and removes toxins from the body. This is one of the main reasons why cruciferous vegetable consumption is linked to improved cognitive function and decreased cancer and heart disease risk.
Bulletproof Coffee is coffee with added grass-fed butter and a fat called MCT oil, which is extracted from coconut oil. It’s alright to consider it as a meal but remember that it can slightly trigger insulin. However, I think it is good to do in the beginning, as it reduces hunger. For some people, it could slow progress so it’s good to experiment.
Over the past century, ketogenic diets have also been used to treat and even help reverse neurological disorders and cognitive impairments, including epilepsy and Alzheimer’s symptoms. Research shows that cutting off glucose levels with a very low-carb diet makes your body produce ketones for fuel. This change can help to reverse neurological disorders and cognitive impairment. The brain is able to use this alternative source of energy instead of the cellular energy pathways that aren’t functioning normally in patients with brain disorders.
On average people will lose 1-2 lbs. a week, but that doesn’t mean the scale will drop consistently. Take measurements as well as tracking your weight via scale, as often there can be changes in size but no change on the scale. If you’re still experiencing problems after 4-5 weeks, start looking into your dietary choices.
Veggies can be a sneaky source of carbohydrates on a keto diet. Your keto food list sticks to nutrient-dense, lower-carb veggies, with smaller amounts of those in the moderate zone. In general, if it’s a leaf, you’re good to go. Root veggies are higher in carbs, so limit your use of moderately starchy vegetables like leeks, carrots, beetroot, parsnips, sweet potatoes, water chestnuts and rutabaga, and avoid all other potatoes.
Sugar alcohols are much better: non-GMO erythritol and xylitol are great. Stevia is the best, since it has a zero glycemic effect. You can even get soda-flavored xylitol that you can add to water to enjoy the taste of a soft drink without the insulin spike.
For both keto and Bulletproof diets, opt for full-fat, grass-fed, organic dairy to reap the anti-inflammatory benefits of omega-3s and CLA. Dairy is a great source of fat on a ketogenic diet, but be mindful not over-do the protein. Although milk (yep, even raw, full-fat, or goat milk) is too high in lactose sugars, you can stay in ketosis with foods like butter, ghee, cheeses or greek yogurt. For those with lactose sensitivities, hard, long-aged ferments are easiest to digest. Avoid sweetened or low-fat dairy, evaporated or condensed milk, and buttermilk to keep your blood sugar low, and your fat intake high.
Therefore, a diet that eliminates excess refined sugar and other processed carbohydrates may be effective in reducing or fighting cancer. It’s not a coincidence that some of the best cancer-fighting foods are on the keto diet food list.
I’ve found that if you want to lose weight, you’ll initially need more dietary fat with meals; but then you’ll need a little less down the road because you’re running more on your own fat. Some people eventually decide to do one meal per day; but for now, just focus on going to two meals per day.
A nice pork roast, rubbed down with cumin, salt, and garlic, will give you leftovers for days, tastes amazing, and is pretty cheap. Pair that with some brussels sprouts, broccoli, or cauliflower that has been roasted in the oven until brown and delicious, and you’ve got a comfort meal, keto-style! Get the recipe and instructions
Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.
Avoid starchy vegetables like potatoes, sweet potatoes, some squash, parsnips and carrots. Like fruit, we understand there are health benefits to these foods. However, you can find those vitamins and minerals from more low carb sources — ones that won’t kick you out of ketosis.
Animal meats have certain readily absorbed forms of these nutrients, which plants do not. Therefore, I recommend that you get these vitamins by consuming animal protein with fat. Just make sure the animal foods are grass-fed and organic.
It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals (32).
There are several medical studies — such as two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of Health’s National Institute of Neurological Disorders and Stroke, for example — that show the ketogenic diet is an effective treatment for cancer and other serious health problems. (10)
People sometimes get keto confused with high fat, high carb diets which are terrible for the body. Of course, when you eat a lot of fatty foods that are high in sugar, you’ll be getting yourself into trouble.
This initially doesn’t seem like a problem until you realize that the body can’t store that much glucose. This becomes an issue for you because the extra glucose gets converted into fat which is then stored.
I have put a lot of work into this and revised it many times, but if you want it for $20, $0 or $15, feel free to put whatever you want in the amount! You can always download it for free and if you agree that the quality is worth paying for, come back and give a small donation to help me keep doing what I’m doing.
You may notice that if you’re an avid gym goer, you lost some strength and endurance. A temporary decrease in physical performance is typical. Once your body becomes keto-adapted, your body will be able to fully utilize fat as its primary source of energy.
Day nine was my downfall. I regretfully binged on chocolate frozen yogurt and microwaved stroopwafels. Cutting my net carbs to 10 grams the next day had me feeling extra moody and groggy, and by the end of day 10, I completely succumbed to all of my favorite carb-laden vices. Whoops.
A ketogenic diet is a style of weight loss plan where the body is forced to enter a state called ketosis. The human body is designed to work with either carbohydrate, stored in the muscles as glycogen, or fat as its primary fuel source. If glycogen is present, the body will use that up first […]
In short, no. Apples even have too many carbs. Pineapples hugely spike insulin. Never consume fruit juices. The fiber is bound to the phytonutrients and the juice is cooked, removing many nutrients. You’re basically just drinking concentrated fructose + corn syrup. As an adult, I wouldn’t consume much fruit, period—except maybe ½ cup berries a day. Fructose consumption can lead to a fatty liver, insulin resistance and can spike insulin MORE THAN GLUCOSE!
^ a b Martinez CC, Pyzik PL, Kossoff EH. Discontinuing the ketogenic diet in seizure-free children: recurrence and risk factors. Epilepsia. 2007 Jan;48(1):187–90. doi:10.1111/j.1528-1167.2006.00911.x. PMID 17241227
Be flexible. We don’t know your personal goal, your budget, your cooking skills, what your favorite foods are or what foods you don’t like to eat so we cannot personalize the meal plan just for you. This plan is just to give you ideas of what to cook for breakfasts, lunches and dinners. So please feel free to adjust and personalize it to make it work for you.
All the bad hype you have been hearing about high-fat diets is not exactly true. If you personally read the studies involving high-fat diets, you’ll discover that 99% of it is a combination of high-fat and high-carbohydrate diets. When you combine high carbohydrates with fat or even protein, insulin will spike dramatically. So that deep-fried donut or deep-fried fatty fries are really fried carbohydrates.
The best sources of fully absorbable vitamin A are egg yolk, cod-liver oil, fatty fish, butter, grass-fed liver and grass-fed dairy. Vitamin D can come from the sun, as well as from cod liver oil, egg yolk and grass-fed dairy.
A study with an intent-to-treat prospective design was published in 1998 by a team from the Johns Hopkins Hospital and followed-up by a report published in 2001. As with most studies of the ketogenic diet, there was no control group (patients who did not receive the treatment). The study enrolled 150 children. After three months, 83% of them were still on the diet, 26% had experienced a good reduction in seizures, 31% had had an excellent reduction and 3% were seizure-free.[Note 7] At twelve months, 55% were still on the diet, 23% had a good response, 20% had an excellent response and 7% were seizure-free. Those who had discontinued the diet by this stage did so because it was ineffective, too restrictive or due to illness, and most of those who remained were benefiting from it. The percentage of those still on the diet at two, three and four years was 39%, 20% and 12% respectively. During this period the most common reason for discontinuing the diet was because the children had become seizure-free or significantly better. At four years, 16% of the original 150 children had a good reduction in seizure frequency, 14% had an excellent reduction and 13% were seizure-free, though these figures include many who were no longer on the diet. Those remaining on the diet after this duration were typically not seizure-free but had had an excellent response.
So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.
Hi, you probably eat too much proteins and/or maybe not enough fat and/or too much carbs. You need to calcultate your average macros for these 3 nutriments. By knowing your macros and the nutritionnal infos of some ingredients, it will be easier and not to complicated to follow what you eat 🙂
“For a newbie, this plan is very easy to follow. I was afraid of failing again. I just started this plan and I am not feeling hungry. Raj thank you. I hope to be more comfortable with my keto lifestyle now.*”
The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.
One study, for example, found that adhering to the ketogenic diet and keto diet food list for 24 weeks resulted in decreased levels of triglycerides, LDL cholesterol and blood glucose in a significant percentage of patients, while at the same time increasing the level of HDL cholesterol. (8)
I have PCOS as well. Research a PCOS-specific diet. It often overlaps with Keto or Paleo recipes. But you have to also avoid holstein cow produced dairy products, red meat, pork, soy products (which are in almost every processed food) in addition to carbs and sugar. And absolutely avoid anything you can’t be sure doesn’t have extra hormones injected into it (like many mass-farmed meats). Vigorous exercise is also necessary to lose weight when you have PCOS (It’s much, much more difficult for us to lose weight than people with normal hormonal balances).
Researchers believe that the ketogenic diet can also help patients with schizophrenia to normalize the pathophysiological processes that are causing symptoms like delusions, hallucinations, lack of restraint and unpredictable behavior. One study found that the ketogenic diet lead to elevated concentrations of kynurenic acid (KYNA) in the hippocampus and striatum, which promotes neuroactive activity. Some studies even point to the elimination of gluten under the ketogenic diet as a possible reason for improved symptoms, as researchers observed that patients with schizophrenia tended to eat more carbohydrates immediately before a psychotic episode. (2)
Advocates for the diet recommend that it be seriously considered after two medications have failed, as the chance of other drugs succeeding is only 10%. The diet can be considered earlier for some epilepsy and genetic syndromes where it has shown particular usefulness. These include Dravet syndrome, infantile spasms, myoclonic-astatic epilepsy and tuberous sclerosis complex.
Thanks for all the info! It really helps! I made so many mistakes like too much protein or even too much fat at the beginning, gaining weight instead of losing it! It’s complicated but worth it. The mental clarity and the well being is amazing!
Yes, because it overloads the gallbladder. In the beginning you are going to need more fat to allow your body to go longer between meals; however, as you adapt to fat burning and burn your own body’s fat, the need for dietary fat will go down. Realize that during a fasting state, your body’s meal is its own fat.