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Starting the Ketogenic Diet: A How-To Guide For Beginners

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The beginning of the keto diet depends on where you’re starting the ketogenic diet. Most of my patients eat an enormous amount of carbohydrates. They usually consume over 300 carbohydrates in their Standard American Diet.  Slamming their carbohydrate intake down to the recommended 20 carbs a day will undoubtedly cause side effects. Side effects lead to failure of starting on the ketogenic diet.

For That Reason I Recommend The Following Weekly Plan For Starting the Ketogenic Diet:

Week 1 –  Start by consuming no calories in your drinks

That means that your liquids should be limited to tea, black coffee, or water for the first week. No soda pops. No juice. No milk. No protein shakes. With this simple rule, the daily intake carbohydrates drop as dramatically as 70 to 150 carbs per day. This one rule will step you closer to the goal of 20 carbohydrates per day. But will do it in a way where your body adjusts without serious side effects.

Week 2 –  Remove All Starches  

Think “white foods.”  In general, these are the carbohydrates that are easy for patients to pick out. They include potatoes, rice, pasta, bread, pastries, and cereals. Step one removes calories that you drink. Step two removes the white, starchy foods.  This approach has successfully transition hundreds of patients. The average blood sugar of most patient is higher than they think. Their blood sugar quickly drops when they slam their daily carbohydrates to 20 per day. It “hurts” if their usual intake is over 200 carbohydrates per day.  The adjustment is drastic and causes a significant chemistry shift within their system. SLOW DOWN. The faster you make a change.  The faster it goes away. 

Patients interested in how to start on the ketogenic diet usually are chasing the weight loss.  That’s great, but the keto diet is so much more. Slow down. Make changes that will stick. This 2-step process gradually shifts their blood chemistry and allows for their system to adapt. Give the body a week to adjust before stepping into the next level of change. Changes that happen suddenly fail suddenly.

Those who suffer the most when transitioning into starting the ketogenic diet are those with blood sugars that are above 100 in the mornings.  That means nothing to most of you, but if you have tried to go keto and felt awful, I’d wager a bet that your morning fasting blood sugar is above 100.  Unbeknownst, these high blood sugars hold onto lots of extra water. Drop your carbohydrates too quickly, and a tidal wave of change happens in your kidneys and blood vessels.  

These high blood sugars will quickly correct when you improve your eating.  Step through these two critical transitions and avoid the keto flu. If you don’t succeed at seven consecutive days of calorie-free-drink, keep going until you get seven days in a row.  Some patients take up to a month to find their groove. Once you graduate with seven days of calorie-free drinks, move to WEEK 2. Remove starches. This transition is meant to last a lifetime.  If you eat a lot of starches, this could be tough. I encourage patients to start with breakfast.  No cereal. No toasts. No oatmeal (that is cereal, folks.) No pastries. Try out the no-calorie-drink rule at home, then at church, then at the restaurants.  After proving to yourself that you can hold that change, make the next move.

Remove All Temptations When Starting The Ketogenic Diet  

starting the ketogenic dietIf you’ve ever helped an alcoholic throw away their hidden stash of alcohol, you might grasp how unsettling it was for us to dispose of all sorts of food. Grandma Rose’s pantry looked like every other farmer’s wife in the county: stuffed with enough processed carbohydrates to survive a famine of biblical proportions. Floor to ceiling, her shelves were filled with ketosis-killing food.  We quickly filled trash bags with cans of corn, peas, green beans, black beans, and lots of canned fruit. We tossed Bisquick, crackers, cornmeal, oatmeal, and rice. Out went wheat flour, white flour, rice flour, brown sugar, powdered sugar, white sugar and farm-grown honey.  We purged her fridge of carbohydrates hiding in ketchup, mayo, BBQ sauce, peanut butter and low-fat milk. All the low-fat stuff like salad dressings, coffee creamers, and low-fat cheese got chucked as well.

Next, we removed all baking goods like chocolate chips, evaporated milk, sweetened condensed milk, and cornstarch. Gone. All of it. When we were done, we had three boxes of canned goods for the local charity and four trash bags full of food that no human should eat. The pantry and storage shelves in the basement went from overflowing to barren. What was left? Beef bouillon, pecans, and macadamia nuts. Pickles made the cut. So did green olives in oil. We filled her shelves with coconut oil, cans of sardines, olive salad in a jar (my favorite is Muffuletta), almond butter, and liverwurst. Grandma Rose bought the biggest carton of heavy whipping cream she could find, five dozen eggs, sour cream, cream cheese, and butter. We also grabbed ketone urine strips from a pharmacy as we headed back to the farmhouse.

Build a Tribe: Start with ONE Person

When starting the ketogenic diet and getting ketosis to work, my parents needed to change so many habits. My folks had over seventy years of food patterns to unwind. “Do or Die.” 

I knew Grandma Rose would fail without a wingman for support. We recruited Dad into this high-fat-frenzy with a can of sardines. Apparently, years of mom denying him sardines was enough. “If you are telling me I can eat sardines AND liverwurst-and you say this is healthy; I am not going to argue with that you.” I set their daily carbohydrate goal at 20 grams of carbs per day. Every morning, they peed on their ketone stick and compared results.

By the end of the week, both Grandma Rose and my dad crossed the ketosis threshold. Like kids, they called me to share their excitement. Seeing the positive results on their ketone strips strangely empowered them both. We were all pumped up by their initial success. So far, so good.

Learn more about the ketogenic diet by checking out the book ANYWAY YOU CAN on Amazon or Audible by Annette Bosworth, MD.

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Diet

What About the Keto Diet and Exercise?

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Let start off with listing a few athletes that use the keto diet and exercise to compete at the professional level: Lebron James, Dwayne “The Rock” Johnson, several argue that Tom Brady’s diet teeters in and out of ketosis. With the best advice money can buy, why are they using a keto diet and exercise?

ANSWER: Keto Diet And Exercise Provides A Distinct Advantage

Before I reveal that distinct advantage using the keto diet and exercise, let’s look closer at endurance athletes. Endurance athletes pay lots of attention to their deliverance of energy while they compete. If they run out of usable energy at the end of their race, bad things happen.

keto diet and exercise

The next time your community is hosting a marathon, volunteer to hand out water or guard an intersection in the last mile of the race. Watch what happens to some of the ill-prepared athletes as they push themselves at the end of the race.

It is not uncommon to find athletes losing control of bowels and behaving strangely– as if their thinking is not quite right.  I am not talking about the crazy notion of running 26.2 miles. I am referring to the way they can’t connect the right words or thoughts or actions to the current setting in front of them. This is called “bonking.”

‘Bonking’ is the term for running out of fuel during an endurance race. Specifically, the fuel for their brain is missing. Traditional athletes fuel their bodies with carbs. Their glucose fuel source must be replenished again and again throughout the race. They burn through their fast, carb-based energy like the “pine-needles” in a campfire. The burning rate of that energy becomes wickedly fast at the end of a long race.

All of their energy stored in the liver and muscles has been depleted. Glycogen storages are tapped. Empty. To finish the race, they must carefully calculate this delicate situation. They must throw the proper amount of ‘pine needles’ into their furnaces to keep racing. Too much glucose too fast and the gut will struggle to absorb it in this intense situation. This results in the squirts and the wrong time.  

If they run out of glucose, they ‘bonk.’ Their brain shuts down. Without enough sugar, their brain starts taking functions “offline.” With a totally glucose-dependent body, the only fuel their cells know how to use is glucose. They are stuck.

Just imagine for a moment who we are talking about. These are very lean athletes. Many keep their body fat close to 15%. As a comparison, non-athletes are closer to 25%.  If you are overweight that percent sores to over 30% body fat. How much energy could these skinny athletes possibly deliver if their body-chemistry had adapted to ketosis?  In short: A LOT.

Even a lean athlete with under 15% body fat can carry more than 50,000 kilocalories in their fat. These calories are useless to them because their system is not adapted to burning fat for fuel.  Their chemistry has been practicing and perfecting the use of carbs. Not fat.

keto diet and exercise

The last mile of a 100-mile race is not the time to be asking your body to figure out ketosis. After several hours of intense exercise, an athlete running out of available glucose will describe their ‘bonk’ as,  “a strange experience where a dramatic loss in performance, a profound sudden depression, and intense food cravings coincide.” Observers may notice the athlete shake and quiver with chills. They lose control of their bowels or bladder. They stumble as if drunk while their brain scrambles to find any morsel of glucose lingering around.

The bonking athlete is much like a diesel-powered truck that runs out of fuel while hauling a tank filled with gasoline. There is gasoline fuel in his tank, but diesel engines are not equipped to use gasoline.

On the other hand, fat-fueled athletes, have the advantage. They have a choice between fuel sources.  The flexibility to choose between fat and glucose in the last 2 miles of the race only happens if they’ve properly prepared their mitochondria. If their mitochondria never saw more than a morsel of glucose over the past three months, their cells boast the perfect condition to flip between either fuel. Their body has “turned on” the mitochondria parts that burn fat. This burnable fat is called a ketone.

keto diet and exercise

This gives them a distinct advantage. Their brain cells can use either fuel. So can their muscle cells. So can their heart cells. Their body adapted to efficiently use either fuel.

If their body gets low on fuel, they can add some glucose and use it. But if they run out of glucose, their keto-adapted cells quickly activate their furnaces to burn fat instead of carbs.

This transition happens in a flash if they are keto-adapted. They don’t poop their pants. They don’t ‘bonk.’

keto diet and exercise

Becoming fat adapted through a life of ketosis does not erase your body’s ability to use glucose. You will always use the glucose in your blood before you use ketones.

Evolution has guaranteed that the glucose always gets used first. However, if your body only sees glucose as fuel and never sees ketones, the mechanism to burn a ketones all but disappears.  To keep the parts of the cell actively ready to use ketones, your body must burn ketones for the better part of your life.  I can’t skip over 

another teachable moment that I’ve learned from the athletes under my ketogenic-care. They universally remark about how much better they think. It takes only one glimpse at the research of endurance athletes by Dr. James O’Keefe, a cardiologist from the Mid America Heart Institute at St. Luke’s Hospital, to appreciate the multitude of health risks found in the population of endurance athletes.

Their bragging rights linked to the elite 26.2 club deserve respect. However, what we have known for some time that their bragging aught to stop after the first or second marathon. The list of ailments found in the hearts other body parts of endurance athletes in their second decade of a racing compares to patients pushing 80 in my medical clinic.

When I pair the striking improvement my keto-adapted athletes report in their sleep, tissue-repair time, and mental stamina, my mind jumps to the word INFLAMMATION.  The link between the vast problems that reverse on a ketogenic diet consistently point towards the near-removal of inflammation when in a ketogenic state. Maybe these endurance athletes will have fewer troubles linked to chronic inflammation if they spend most of their time in ketosis.

The jury is still out on that. Fat-fueled, low-carb endurance athletes aren’t just running races, they are winning at record-breaking times. Nothing grabs the attention of competitive endurance athletes, like titles.

keto diet and exerciseketo diet and exercise These athletes are tossing out the carb-dense foods and chewing on fat for their fuel. Just think how much time gets shaved off a race if they don’t have to pause for a bathroom break ten times in the race’s last stretch.

But what does this all mean for the “normal” athlete that wants to try the keto diet and exercise?

Use carbs to fuel your body before a peak performance. ABSOLUTELY.  You will feel the rush of carb energy surge into your system and kick you into high gear. However, give yourself the advantage by training in a ketogenic state.

 Keep your mitochondria burning ketones outside of those peak performances. Ketosis promotes the fastest healing times, in part, due to its anti-inflammatory state.

From head injuries to torn muscles to micro-tears in a tendon – a bath of ketones coursing through your veins ensures the chemistry of lowest inflammation.

Finally, ketosis strengthens your mental performance. Any athletes wet behind the ears knows that games are won in your mind. Clear thinking, restful sleep, and protection for an irritable mood all lead to the best performance possible.

For more information on the keto diet and exercise, check out the book ANYWAY YOU CAN on Amazon or Audible by Annette Bosworth, MD.

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Diet

Keto Diet and Sleep: Where does Magnesium Factor In?

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Numerous studies connect adverse health problems with not getting enough sleep. Sleep plays a pivotal role in brain function as it consolidates thoughts into memories. However, did you know that ideal rest also “washes” your brain each night? Yes.

Much like a dishwasher, it cleanses and flushes itself of the build up your brain collected during the stress of the day.  During deep sleep, the brain dilates the spaces where the spinal fluid flows through them. Upon awakening, the canals and channels resume their smaller areas. As they close down, they wash away extra debride found within our brains.  Without a steady, predictable sleep schedule, this debride builds up instead of getting flushed away.

People who get 6-7 hours of sleep for several years instead of 8 have a junkyard of debriding found at a cellular level in their brain, and they have the cognitive decline to match.  Slower thinking, more depression and a higher risk of dementia the longer this problem lingers on.

Do you wonder if you get enough sleep?  One easy way to assess your sleep is to look at the scale. Yep!  Being fat is both a cause and effect of reduced brain function.

keto diet and sleep

Does this sound too extreme to be true? Take a look at this study called “Sleep Extension Improves Neurocognitive Functions in Chronically Sleep-Deprived Obese Individuals,” Does this sound too extreme to be true? Take a look at this study called “Sleep Extension Improves Neurocognitive Functions in Chronically Sleep-Deprived Obese Individuals,” researchers evaluated 121 obese people. They included both men and premenopausal women who slept less than 6.5 hours nightly. Their brain tests at the beginning of the study showed a third had impaired memory, a third could not hold their attention, 42% had deficits in motor skills, and over half failed simple executive function tests. These obese folks struggled with mental flexibility, planning, problem-solving, and impulsivity. They tended to favor immediate reward vs. long-term gain.

Without using any medications, the researchers used lifestyle management techniques to lengthen the time and quality of their sleep for two weeks. Half the patients were told to make no changes, and the other half worked on improved sleep hygiene.  All of them wore a monitor that assessed their sleep quality and duration. At the conclusion of the study, global cognitive function and attention improved by 7% and 10% respectively, with a tendency for improved memory and executive functions as well. 

Bla Bla Bla … why should you care?  

Two reasons: First, it clearly showed the poor functioning brains linked to short sleep and a fat tummy. This, however, is not new information but does continue to bolster our understanding that there is a link between obesity and brain function.

Second, it shows that in only two short weeks of improved sleep hygiene, brains can function better. Chronically sleep-deprived obese people make up such a large segment of the US population. Most of you reading this would fall into that group. Poor sleep doesn’t stop with the link to fat tummies and sluggish brains. Insomnia increases your risk of cancer, diabetes, gut problems, depression, and overall mortality. That’s right DEATH.  Poor sleep kicks you closer to the grave.

Don’t stop reading. There is hope. My keto-adapted patents report improved sleep duration and quality within ten days of peeing their first ketone. Not only that, I can see it in their sleep studies and their mood. Why?  

My first thought link to the fact that your brain needs proper nourishment to function properly. Human brains are 70-80% fat. Every circuit winding through your brain is coated with a layer of fat. On high carb, high sugar diet, the quality of the fat your body produces suffers. The fat produced inside your brain acts as an insulation lining for each of the nerves in your brain. During periods of deep sleep, you continually repair and replenish the fat insulating each pathway.

High amounts of glucose found in the blood and brain attract water. Water and “electricity” don’t mix. This water produces swelling and inflammation that disrupts brain processing. Your brain function and efficiency reduce thanks to this swelling. If there’s one fatty tissue in your body you want well-nourished, it’s your brain.

The quality of the fat produced daily inside your brain depends on how well-nourished your brain’s fat-making cells are. If these cells are swollen and inflamed, the fat they produce is flimsy and breaks down quickly.

During ketosis, the quality of the fat lining your mental circuits improves, as does the depth and quality of your sleep. A swollen brain is easily fatigued, yet does not sleep well. The longer your brain is exposed to higher ketones and lower blood sugars, the better you sleep.keto diet and sleep

The second thought I have is that ketosis usually forces my patients to address the magnesium in their bodies.  Most of us are low on magnesium. This little mineral is the key to dozens of processes in your brain. Ketosis almost always forces symptoms of low magnesium to come to the attention of my patients. Ketosis transition flushes your body of the excess fluids in the first ten days. This correction happens at the expense of magnesium, along with calcium, potassium and other minerals.  Many studies link poor sleep to calcium and magnesium deficiencies. The magnesium loss produces the most significant symptoms to my patients. I do my best to warn them about this and advise them to replace that magnesium from Day #1 of the keto diet. But, there are a lot of things going on those first few days in ketosis, and many patients can’t keep up with all the changes. 

The biological benefits of magnesium are far-reaching and complex. Magnesium assists many enzymes that control how the body experiences, manages and interacts with stress. This “relaxation mineral” reduces stress, lessens anxiety and lifts depression by lowering cortisol levels in the body. It’s through this complex chemistry that elevating the levels of magnesium in your body help treat and prevent sleep problems. If you are like most Americans, you lack adequate levels of this vitally important mineral. My favorite prescription to replace magnesium is a 40-minute bath three times a week right before bed.  It is not just hot water. The bath is a magnesium bath. Yep – put 4-6 cups of magnesium salt into the tub and soak for 40 minutes.  Add this routine to a ketogenic diet and prepare for the best sleep in years.

If you want to learn more about the ketogenic diet, check out the book ANYWAY YOU CAN on Amazon or Audible by Annette Bosworth, MD.

OPEN ACCESS PEER-REVIEWED RESEARCH ARTICLE

Sleep Extension Improves Neurocognitive Functions in Chronically Sleep-Deprived Obese Individuals

Eliane A. Lucassen, Paolo Piaggi, John Dsurney, Lilian de Jonge, Xiong-ce Zhao, Megan S. Mattingly, Angela Ramer, Janet Gershengorn, Gyorgy Csako, Giovanni Cizza , for the Sleep Extension Study Group

Published: January 15, 2014

https://doi.org/10.1371/journal.pone.0084832

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Diet

Understanding the Keto Food Pyramid

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I live in South Dakota.  Born and raised. The only person to run for president from South Dakota was Senator George McGovern. His constituents were farmers and ranchers that dominate the legacy found in my family tree. He chaired a Senate Select Committee on Nutrition and Human Needs whose 1977 report gave rise to the first diet guidelines, in 1980. This guideline is better known as the keto food pyramid. My son went to a middle school name George McGovern Middle School. George McGovern left more of a legacy with his dietary guidelines than had he gone on to be president.

One single study did not support the committee that recommended the change to the food pyramid. Not ONE! A diet high in grains and low in fat became our recommendation in large part because of George McGovern. Their committee recommended change even though none of the six randomized control trials studying nutrition supported their advice. The corn oil study said, “We don’t think corn oil particularly is going to be beneficial and it could be harmful.”

My favorite recommendation came from the low-fat diet where the 1965 research committee’s verbatim conclusion said, “A low-fat diet has no place in the treatment of myocardial infarction.”

In 1992, the USDA, United States Department of Agriculture, proposed the food pyramid which standardized the government’s policy for food paid for by the government. These recommendations would guide nutrition plans for veterans, public schools, and welfare subsidies. The menus for soldiers and students birthed from this food pyramid policy.

Like many government policies, this advice trickled into the rest of the community. Churches, daycares, private schools and cafeterias across college campuses followed suit. Before long other countries adopted these same recommendations–most never knowing the advice was not based upon science. High on grains, low on fat. That was the model.

 

This policy from the Department of Agriculture promoted the livelihood of farmers in my home state, represented by Senator George McGovern. It was not public health. The policy subsidized crops.

The food pyramid abounds with carbohydrate filling up the bottom half of the pyramid. They recommended low fat or nonfat milk. When you take the fat out of milk, you are left with a little bit of protein and a lot of lactose, the sugar found in milk.

 

The doctors told patients, “You’re eating too much fat. You need to cut back on fat. You’re not following the guidelines.”  Dietician taught patients using these guidelines. USDA food pyramid was not founded upon science.
understanding keto food pyramid I recommend the KETO food pyramid.

The keto food pyramid builds upon fat-burning choices. The pyramid helps to visualize what foods keep you using ketones, and which ones you can sprinkle into your menu.

Let’s start learning the basics of the pyramid.

The keto food pyramid starts with fats on the bottom. Fats of all types provide the foundation of this diet. The concept often blows the minds of most of my patients at first. They often look at animal fats with disgust or revulsion. They don’t really want to eat fats … and many times don’t know which foods even have high fat. The pyramid overflows with oils, fatty-meat, oily fish, and eggs. The vegetables low in starches and carbs make up the next layer.  Full-fat dairy such as butter, cream, and hard cheeses fit the requirements for keto. Finally, high-fat nuts and a sprinkle of berries top the pyramid.

 

Categories of the keto food pyramid

There are five categories of the keto food pyramid. These are:

  1. Fats: 70-90% of the foods are fat.
  2. Protein: 5-20% of the nutrition comes from protein. This is not a high protein diet.
  3. Low Starch Vegetables.
  4. Dairy and Nuts: be sure these are not “low fat”
  5. A sprinkle of berries.  I tell my patients this is a treat for a few times a year.   Not a few times a week.

 

FAT: Here is a list to get your mind around the most abundant part of this diet.

  • Grass-fed butter
  • Flaxseed oil
  • Fish and krill oil
  • Lard (Fat from Pigs)
  • Beef Tallow
  • Sesame oil
  • Avocado oil
  • MCT oil
  • Ghee
  • Coconut oil

Proteins in the ketogenic food pyramid

WARNING: TOO MUCH PROTEIN WILL THROW YOU OUT OF KETOSIS.

This is not a high protein diet. The classic mistake on a keto diet is the patient that presents to the clinic failing to make the first ketone. Upon careful study of what she is eating, the protein supplement in her morning shake has enough grams of protein for three days.

“Doc, how much protein should I eat?”

The answer begins with finding your ideal body weight. I am 5’3” tall.

I know these BMI charts get a bad rap but hang in there with me for the calculation.

understanding keto food pyramid

At 5’3” my ideal body weight ranges from 110 to 130. Personally, 125 pounds is my goal. If you look at the little grey numbers under the pounds on that chart, you will see the kilogram weight.  If you want to do the math, divide your pounds by 2.2 to get the kilograms. Either way, that number is an excellent target for the grams of protein you should limit yourself to on a ketogenic diet.

Protein items for your ketogenic are filled with fat.  Think of proteins as fatty-proteins. This will keep you keto most of the time.  Don’t choose the chicken breast if you can have the leg with the skin on it.  That has much better fat content and will keep you burning ketones.

  • Bacon
  • Pork Belly
  • Roast Beef
  • Brisket
  • Shrimps
  • Liver
  • Scallops
  • Oysters
  • Clams
  • Crab
  • Cod
  • Halibut
  • Mahi
  • Lobster
  • Mussels
  • Eggs
  • Cold cuts
  • Chicken WITH THE SKIN.
  • Salmon

Dairy items

The dairy items in a keto food pyramid include:

  • Heavy cream
  • Grass-fed butter
  • Mozzarella cheese, brie, Monterey Jack
  • Parmesan cheese, gouda, blue cheese
  • Greek yogurt, kefir
  • Ghee
  • Full fat sour cream

Nuts and Fruits

Nuts and fruits are at the top of the keto food pyramid. Keep an eye on how many of these you eat.  With a few handfuls of a high-carb peanut and you will stop all ketones from flowing.

PILI NUTS are the most favored nut in the keto food pyramid. They are high in fat and low in carbs. They taste almost like butter!  So yummy. Those PILI nuts can be hard to find.  Reach for Macadamia nuts as an excellent second option.

 

Keto friendly nuts include:

  • Pili nuts
  • Brazil nuts
  • Pine nuts
  • Hazelnuts
  • Almonds

 

Fruit is evil.  Please see my post on that.  For real.  This little sin of an item gets more of my patients into trouble than you’d ever believe. If you can’t pick it yourself, don’t eat it. The fruits today are filled with enhanced sweetness. Oh, my. are they tasty!  Just like any sin, fruits are juicy and delicious. But those fellows will get you into trouble. Limited your quantity of fruit to one time a year for each fruit you like. The advertisers will tease you that natural sugar is safe. Not on keto. Stay away. If you need a fix, use blackberries. They are the lowest sugar content.

 

Vegetables

To keep the carb content low, select only those vegetables that crunch and that grow above the ground.  This is a general rule-of-thumb that helps you pick keto-friendly vegetables.  It is not a perfect rule, but it works a lot of the time.

My favorite vegetables are cabbage, spinach, and broccoli.

Your individual needs

Your body is unique. This way of eating rocks because you can measure. You check the numbers to see if you are eating right.

 

Ketones or no ketones?

 

Measure it.

 

Get those keto strips out and measure your success.  Some of my patients can have as many as 40 carbs per day and still produce good ketones.  Others can’t have more than 15.  How do they know?  THEY MEASURE.  Arm yourself with evidence about YOU.

If you are on a keto diet, these are the macronutrients which you require:

80% of the fats

5-20% of the protein

0-15% of the carbs

 

What to avoid on a keto diet

Processed foods are your enemy.  Hidden deep inside that long list of ingredients are carbs, carbs, carbs.

 

understanding the Keto food pyramid

Conclusion

The Keto food pyramid helps out quite a bit for the basic understanding of this way of eating.

I made this food guide to help my patients gradually move along the path of progress.  The food guide has many foods that fit the bill for keto.

 

Foods are rated as GOOD, BETTER, & BEST for a keto diet. When you start, set a goal of just selecting foods that are in the GOOD column.  This is a huge win to meet that goal. The food guide is meant to go on your fridge in hopes to be a timely reminder about what to grab when you head to the fridge.  Second, use the flipchart to take to the grocery store. The isles at the food mart are filled with the temptations of old habits. Use this guide to help ping your brain for better choices.

 

Learn more about which foods are Good. Better. & Best – through my favorite FOOD GUIDE.  I recommend this for beginners or folks that keep falling off that keto-bandwagon. Check out Bozmd.com/ to stay updated on our latest blog posts!

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