Achieve Your DESIRED BODY COMPOSITION
Without Depriving Yourself or Going Hungry
By Becoming a FAT BURNING MACHINE
You get to start experimenting more with dessert and dinner. You get to snack as you please inside your window and best of all – you get to eat that protein laden chicken that you’ve been missing so much of!
Caffeine-fiends are in luck: coffee is allowed on the ketogenic diet. The bad news? Sugar and milk are both off limits. If you can’t stomach the idea of drinking your coffee black, you can make bulletproof coffee, which is made by adding butter and coconut oil or concentrated MCT oil to your morning brew.
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
Consuming large salads with spring mix, spinach, arugula, or even cabbage will start to give you the nutrients that help undo insulin resistance. There are numerous studies that demonstrate how various nutrients such as vitamins A, B, C, D, K, potassium, magnesium and chromium improve insulin sensitivity. Adding in intermittent fasting will also help insulin dysfunction, which is the icing on the cake. (Sorry, I couldn’t resist that one.)
If you’re still confused about what a net carb is, don’t worry – I’ll explain further. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.
No matter what your diet has been to this point, keto will be a big change. If you’re coming from a standard American diet (SAD) background, your carbs will go way down, protein may either go up or down, and fat will go way up. If you’re coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly.
The ketone bodies are possibly anticonvulsant; in animal models, acetoacetate and acetone protect against seizures. The ketogenic diet results in adaptive changes to brain energy metabolism that increase the energy reserves; ketone bodies are a more efficient fuel than glucose, and the number of mitochondria is increased. This may help the neurons to remain stable in the face of increased energy demand during a seizure, and may confer a neuroprotective effect.
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.
Possible therapeutic uses for the ketogenic diet have being studied for various neurological disorders in addition to epilepsy: Alzheimer’s disease (AD), amyotrophic lateral sclerosis (ALS), autism, brain cancer, headache, neurotrauma, pain, Parkinson’s disease (PD) and sleep disorders.
To get into a state of ketosis so you can run on fat instead of glucose—and finally burn your own fat stores for fuel—you will have to start adapting your body to producing ketones, the body’s preferred fuel source. For some people this can take as long as six weeks, while for others it only takes one to two weeks.
The less frequent the meals, the more protein you will need per meal. What happens as you eat fewer meals is that your body will compensate. That is, you’ll lose less protein and become more efficient at using it. If you consume two meals per day, the average protein per meal could be 7 to 8 ounces. If you have one meal per day, the total daily protein amount could be 9 ounces.
Nuts and seeds are low in carbohydrates and can be a wonderful addition to a ketogenic diet. You do need to be careful with your intake, as the carb count quickly adds up. Since they are such a delicious and easy snack food, it’s super easy to zone out and mindlessly eat. If you’ve ever gotten a hold of a can of Pringles, you know just what I mean. Like all the other foods, you’ll need to measure and track if you want to be successful with this way of eating.
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.
If you’re really battling a high-appetite/high-craving day or week, you might want to add more fat especially at breakfast. This will trim your appetite throughout the day and enable you to go longer without cravings and hunger.
On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. However, a more “moderate” approach to the keto diet is also a good option for many people that can allow for an easier transition into very low-carb eating and more flexibility (more on this type of plan below).
For example, say someone requires 2,000 calories per day and is eating 75% fat, 20% protein, and 5% carbs. That would come out to 1,500 calories/167 grams of fat, 400 calories/100 grams of protein, and 100 calories/25 grams of carbs. This person would need to make sure they stay at or below 25 grams of carbs each day.
Eating keto doesn’t mean eating just any kind of fat or stuffing your face with cheese. Instead, it’s about mindfully choosing keto-friendly foods that are high in healthy fats and very low in carbs. Some protein is welcome but don’t mistake keto recipes with Paleo recipes that tend to be higher in protein. With keto, it’s all about the healthy fats that you will learn to work into each meal, including breakfast, lunch and dinner. See 25 of the best keto recipes here, where we’ve either whipped them up at Dr. Axe and found some delicious ones from around the web.
Eat moderately: artichoke, bamboo shoots, beetroot, bell pepper, bitter melon, brussel sprouts, cabbage, carrot, cauliflower, celery root, eggplant, fennel, garlic, green beans, jicama, kombu, leeks, nori, okra, olives, onion, parsley root, parsnip, peppers, pumpkin, rhubarb, rutabaga, sugar snap peas, sweet potato, tomatillo, tomato, turnip, water chestnuts, wax beans, winter squash
^ a b c Vining EP, Freeman JM, Ballaban-Gil K, Camfield CS, Camfield PR, Holmes GL, et al. A multicenter study of the efficacy of the ketogenic diet. Arch Neurol. 1998 Nov;55(11):1433–7. doi:10.1001/archneur.55.11.1433. PMID 9823827
If you want to lose weight on the keto diet, you’re not going to be able to eat pounds of bacon. Not necessarily because it goes against the keto philosophy (if it’s naturally-raised bacon with no added nitrites or nitrates, no problem!). Rather, if you stick to keto foods, you won’t want to eat a lot.
^ a b Kossoff EH, Laux LC, Blackford R, Morrison PF, Pyzik PL, Hamdy RM, et al. When do seizures usually improve with the ketogenic diet? (PDF). Epilepsia. 2008 Feb;49(2):329–33. doi:10.1111/j.1528-1167.2007.01417.x. PMID 18028405
Try to stay away from sweeteners that use the sugar alcohol maltitol (which is high glycemic) or filler ingredients like dextrose or maltodextrin. This even applies to low- or no-calorie and low- no-sugar sweeteners.