Achieve Your DESIRED BODY COMPOSITION
Without Depriving Yourself or Going Hungry
By Becoming a FAT BURNING MACHINE
It only takes a few seconds to whip up a tuna salad or a couple minutes to pan fry a steak. If you stick with the basics, meat and veggies, it’s no different than fixing any other type of meal at home. Don’t overcomplicate it with keto versions of your old favorites – those are the things that turn into projects instead of dinner. Maybe basic-bland can get you started… once you’re comfortable with the change you can take more on? Maybe your tastes will change after you aren’t eating all the processed food? You’ve got to make it work for you.
Nuts and seeds are fine. Macadamias and pecans are great fatty nuts. (But walnuts and macadamias can go rancid. Be careful.) Cashews are higher in carbohydrates, so avoid them. For nut butters, look on the label. You want sea salt and peanuts or almonds only. Make sure there’s no added food starch or MSG. MSG really spikes insulin.
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.
Keto bombs are fat cookies that ketogenic dieters love because they’re healthy, delicious cheat foods that are virtually devoid of carbs. I have plenty of videos on how to make keto bombs, but you have to eat them with a meal, not as a snack. The goal would be to stick to one a day. Go to my YouTube channel under Playlists, then Recipes; or to www.DrBerg.com under Recipes.
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.
You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).
You’re transitioning. Your body is equipped to process a high intake of carbs and a lower intake of fat. Your body needs to create enzymes to be able to do this. In the transitional period, the brain may run low on energy which can lead to grogginess, nausea, and headaches. If you’re having a large problem with this, you can choose to reduce carb intake gradually.
“Chicken broth is absolutely critical on this diet as a way to ensure you are getting enough sodium,” Wittrock explains. “Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away.”
Keto bombs are snacks that ketogenic dieters love because they’re healthy, delicious cheat foods that are high in fat, but virtually devoid of carbs and protein. I have a lot of videos on how to make keto bombs, but you don’t have to have them with each meal. The goals would be to have one a day. Dumping a lot of butter or coconut oil into your coffee may not work for you. Some people can digest it, and some people can’t.
I hear this question a lot. The general answer is no. If you avoid vegetables which are high in starch and sugar like corn, beets and carrots or carrot juice which is packed with sugar, you don’t have to worry about the vegetable family.
Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >
19 Willi, S.M (1998). The effects of a high-protein, low-fat, ketogenic diet on adolescents with morbid obesity: body composition, blood chemistries, and sleep abnormalities. Pediatrics, 101(1 Pt 1):61-7.
There are three kinds of ketones, and the urine is only tested for acetoacetate. As you switch to the more efficient fat-burning process, you convert that acetoacetate to beta-hydroxybutyrate. So, yes, your test can show negative or zero ketones. Look at other factors. Are you losing weight? Are you feeling good? If you’re doing 20 grams net carbs a day or less, you’re going to be in ketosis, no matter what.
Not sure what foods you should eat on the keto diet? This keto food list will get you started. By depriving your body of glucose, the high-fat, ultra-low-carb ketogenic diet shifts your body into full ketosis, a state of burning fat instead of sugar or carbs for energy. Take the guesswork out of eating keto, and follow this complete ketogenic diet food list to start dropping weight and feel amazing.
Although excellent sources of fat, nuts add up quickly in protein and carbs, and are often inflammatory. Snack on fattier nuts such as macadamia nuts and pecans, but limit those high in inflammatory omega-6s, like peanuts and sunflower seeds. Only use nut flours (almond, coconut) in moderation, as they are packed with protein. To stay in ketosis, limit high-carb nuts like cashews, pistachios and chestnuts, and avoid most beans.
Since this is my full-time job, donations really help me keep afloat and allow me to post as much to the website as I do. I really appreciate any donation you want to give, but you can change the price yourself. I’ve added in $15 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars, and I’ve seen what they are like on the inside.
Using ketone testing strips, which measure your levels of ketone bodies via urine, I noticed how my level of ketosis fluctuated after each meal and time of day. Forking into just half a sweet potato would kick me out of ketosis, so I resolved to avoid high-glycemic produce, no matter how healthy they may be. By day seven, the strips informed me that I had reached a deep level of ketosis—aka, my self-inflicted carb deprivation was definitely paying off. If you’re planning to try this diet, I highly recommend purchasing test strips to determine your individualized upper carb limit and get an idea of how certain foods affect your ketosis levels.
We want a high-quality ketogenic diet, which means quality fat, which means the source matters. Stick to the outside ring of the grocery store, buy foods that don’t make health claims, and buy foods that have a maximum of two or three ingredients (preferably just one) and you will be well on your way to a successful keto diet.
One thing you do need to be careful of when dealing with meat is your protein intake. Too much protein on a ketogenic diet can lead to lower levels of ketone production and increased production of glucose. You want to aim for nutritional ketosis, so you must not over-consume on protein.
Pimpin L, Wu J, Haskelberg H, et al. Is Butter Back? A Systematic Review and Meta-analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. PLoS ONE. June 2016.
In fact, you should go overboard with the salt – salt everything! Sodium will help with water retention and help replenish the electrolytes. For most, this temporary groggy feeling is the biggest danger you’re going to face. It’s called the “Keto Flu.”
Hey guys! So I know you’re all looking for something that’s easy to follow and I set out to make something that’s exactly that. A full one month meal plan of the ketogenic diet, the breakdown, the overview, and of course – the meals. Included are all recipes, all breakdowns of final macros, and the daily breakdown of what you should be eating.
Sauces, gravies, and condiments, on the whole, have a lot of a gray area on keto. Generally, if you want to be strict, you should avoid all pre-made sauces and condiments unless listed below. They can have added sugars or use sweeteners that aren’t friendly on the ketogenic diet.
Dinner, again, will be pretty simplistic. Meats, vegetables, high fat dressings are the center of our life. Maybe even a slathering of butter on our vegetables since we’re getting friskier. Don’t over think things in the first 2 weeks; simple is success.
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[*].
Of the few studies done on keto and gallstones, most people have either improved or cured gallstone problems. The only downside is that many reported an increase in discomfort when starting out on low-carb. If you stick with it, you should notice a vast improvement.
The downside to a ketogenic diet for weight loss is the difficulty maintaining it. “Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson. While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, it’s easy to rely on it as a short-term diet rather than a long-term lifestyle.
Your keto meals should contain high amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue.
I get many questions about intermittent fasting, the health benefits, the weight loss benefits, and the like. People normally use intermittent fasting for both the energy and mental clarity it can offer. But it’s not just good for that. It can offer breakthroughs of plateaus and even benefits in nutrient uptake in exercise. We go more in depth to intermittent fasting in Week 3 and 4, so keep your eyes peeled!
Remember that different flours act in different ways as well. For example, you would only need about half the amount of coconut flour as you would almond flour. Coconut flour is much more absorptive and generally, requires more liquid.
As for branched-chain amino acids, you’ll find smart people who swear that they’re keto-friendly, and others who won’t. One of the BCAAs, valine, can be glucogenic, meaning that it can lead to glucose production and potentially contribute to leaving ketosis behind.1 But does that mean it will happen? Not necessarily, particularly if you’re just an occasional supplement user.
If you develop a condition related to blood sugar imbalance, such as type 2 diabetes, it means 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 (11). This is also known as insulin resistance.
Intermittent fasting mirrors the keto diet perfectly for both weight loss as well as overall health promotion, in significant ways. Like keto, IMF forces your body to use up fat stores as fuel. IMF also helps reduce blood sugar levels, improves good HDL cholesterol, decreases bad LDL cholesterol and triglyceride levels, reduces inflammation, improves cognitive function and decreases hunger — similar benefits that the keto diet provides.
There are many books that explain how to follow a ketogenic diet, and the benefits of doing so, but The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner by Lyle McDonald is the first book since the famous Dr. Atkins’ New Diet Revolution that gives a satisfactory explanation of exactly why, from a […]
^ a b c d e f g Sampath A, Kossoff EH, Furth SL, Pyzik PL, Vining EP. Kidney stones and the ketogenic diet: risk factors and prevention (PDF). J Child Neurol. 2007 Apr;22(4):375–8. doi:10.1177/0883073807301926. PMID 17621514