The Ketogenic Diet

What is the Ketogenic diet?

The ketogenic diet is nutritional program which involves restricting your carbohydrate intake to under 50g per day. Your carb source should primarily come from green fibrous vegetables. All Carbohydrates higher in carb grams must be eliminated from your daily meal consumption to reach Ketosis.

 

What is Ketosis?

Ketosis is where your body goes from burning dietary carbohydrates as it primary energy source to burning body fat as a new primary source of fuel.

 

What foods do you eat to reach Ketosis?

You must eat 80% fat, 15% protein and 5% carbohydrates in the first stage of trying to reach ketosis.

Fat. It’s all about high fat consumption. 80 percent is what you should hit the first 4 weeks, the more the better to get your brain to make that metabolic shift from carb burning as fuel to fat as your primary source of fuel.

Protein. Protein is also a very important. We need our essential amino acids from protein. Warning: Eating too much protein can be tricky to adapt in the first 4 weeks. Your protein should be 15% of your total calories in the first stages of trying to reach ketosis. If you eat too much protein, the excess amino acids you eat can convert back into sugar blocking ketosis.

Carbs. Your carbs should come from most fibrous or cruciferous vegetables. Most keto veggies are above ground veggies

 

Why eat 80% fat?

To reach ketosis we need to train the brain to understand that fat is a better source of fuel. It burns long and even. Eating high fat gets the brain to realize there is no famine or starvation going on once you cut out your starchy carbohydrates and sugars. Once your glycogen storages are depleted and blood glucose is lowered, the brain is forced to find a new source of energy.

 

THE BENEFITS OF THE KETOGENIC DIET

  • Fat loss
  • Mental clarity
  • High energy
  • Less hunger
  • Less inflammation
  • Improved sleep
  • Improved skin, teeth, hair
  • Improved muscle strength
  • Improved food addictions
  • Improves chronic fatigue and hypoglycemia
  • Improves gut health, bloating and IBS
  • Improves A.D.D and A.H.D
  • Improves Autism and children with seizures
  • Increased testosterone
  • Lowers estrogen dominance
  • Fights cancer, MS, Alzheimer’s, heart disease and type 2 diabetes
LIST OF KETOGENIC APPROVED FOODS

FAT LIST

  • Sausage (uncured)
  • Dark meat of chicken
  • Organic pastured cow beef/steak
  • Organic bacon/ grease
  • Lard/ Tallow
  • Fish
  • Fish oil
  • Organic butter
  • Organic whipping cream
  • Avocado
  • Avocado oil (no frying)
  • Olives
  • Olive oil
  • Macadamia nut in very small amounts
  • Macadamia oil (no frying)
  • Coconuts – milk butter- oil- flour
  • Coconut oil
  • Palm oil
  • Mct oil
  • Flax meal
  • Flax oil
  • Chia seeds

PROTEIN LIST

  • Sausage (uncured)
  • Dark meat of chicken
  • Organic pastured cow beef/steak
  • Organic bacon/ grease
  • Lard/ tallow
  • Organic pork
  • Pork rinds
  • Organic beef
  • Organic chicken
  • Organic turkey
  • Fish
  • Sea food
  • Eggs
  • Lamb
  • Insects

CARBS LIST

  • Low glycemic veggies:
  • Dark leafy greens
  • Broccoli
  • Brussels sprouts asparagus
  • Mushrooms
  • Cauliflower
  • Avocados
  • Coconut flour
  • Chia seeds
  • Coconut flour
  • Coconut milk