Initial Resources for Ketogenic Dieting:
An excellent book that describes the basis of going Ketogenic and why:
Another book is written by the same authors, who have investigate the Ketogenic diet over many years:
The third book is below and enhances knowledge behind being Ketogenic:
A nice beginning book for Keto:
A following bookl is excellent for when you reach a weight loss plateau on Keto:
And finally the bible of ketogenesis:
Now how about web sites that have keto resources?
Try the ones below:
Keto Recipes List on All Day I Dream About Food << Recipes galore – The oldest Keto Blog
TasteaHolics website << Ketocentric recipe list with science backed articles
< recipes, APP, Blog
My Fitness Pal < not entirely ketogenic – has nutrition blogs, advice, recipes, diet diary
Youtube channel – my favorite Ketogenic foods
http://www.sparkpeople.tv/ <<< Exercise TV
Scientific Keto – Nutrition Blogs (Technical)
The above is a discussion about medical aspects of Low carbohydrate lifestyle and a historical perspective
The above is a discussion about biochemistry and physiology of fat metabolism, insulin resistance, and weight gain.
Intermittent Fasting and its effects – Weight loss
Ketones are great brain Fuel
Insulin resistance and weight loss discussed above
Implications of Insulin resistance are discussed above
Diet and glucose and insulin discussed in context of diet above
Lecture by Leader in Ketotic research above:
Readdressing the dietary guidelines above:
Gary Taubes – Why we get fat – Interview above:
High Fructose and Metabolic syndrome conversation above:
Keto Blogger description of his issues above:
Ketosis for Health
Eric Westman on Ketogenic diets
Cholesterol in Ketogenic diets discussed above
Cholesterol and ketogenesis – technical but good
Cholesterol metabolism discussed above:
Lipid management in Low carb diets
Cholesterol and Ketogenic diets discussed above
New views on fat metabolism above:
Protein, aging, genes, and MTOR – discussed above – relates to Ketosis and Fasting
Jeff Volek and Art and Science of Ketosis
Nutrition and inflammation above:
Phinney on inflammation
Leptin and your health
Nutrition to treat NAFLD above:
Glycemic index discussed above:
Recent developments of Low Carb diets above:
Athletes and low carb performance
Sports and low carb dieting
What to eat for ketogenic diet:
Dave Jockers summary of ketogenic diet above:
Eric Westman on Implementing a Keto Diet
How to start the diet above:
Hidden carbs – be careful
How much fat do I eat in a ketogenic diet?
How to measure your ketones when Ketogenic
Cooking essentials – Matthews friends
Recipes – Videos for cooking Keto
Founder of Matthew’s Friends Video above – ingredients:
Sample of meal planning shopping above:
Caveman Keto Cooking channel < Ketogenic diet recipe videos
Keto DIET Blog <<<<KetoDiet APP Video list on youtube with recipes
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)
Do Not Eat
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams,
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc
Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
You can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite
Protein should always be consumed as needed with fat filling in the remainder of the calories in your day
Initially intend to keep the net carb count around 20 a day.
What to Eat List:
Any meat is fine to eat – organ meats are on the menu
Be careful of glazes and breading.
Cured Meats: Honey and sugars are the main ingredients used to cure meat.
Glazes and Sauces. Glazes are packed with sugar and a lot of traditional sauces use cornstarch or flour as thickening agents.
Processed Meats. Some processed meats have starchy fillers added to stretch the product. If it’s not 100% meat, there are probably hidden carbs.
Breaded Meats. Breadcrumbs and batter often have flour and other carb-loaded ingredients.
- Beef Jerky (watch the sugar counts on these)
- Bison Jerky
- Bison Ribeye
- Bison Sirloin
- Bison Steaks
- Chicken Breast
- Chicken Leg
- Chicken Thigh
- Chicken Wings
- Chuck Steak
- Eggs (chicken, duck, goose)
- Ground Beef
- Ground lamb
- Hot dogs
- Lamb Chops
- Lamb rack
- New York Steak
- Pork Chops
- Venison Steaks
Keto is a low carb diet, but it’s not necessarily a NO carb diet. While vegetables do have carbohydrates, a lot of that can be chalked up to fiber and fiber is discounted when you calculate your “net” carbs, so you actually have more wiggle room to add in vegetables.
- Alfalfa Sprout
- Banana Pepper
- Beet Greens
- Bok Choy
- Broccoli Rabe
- Brussels Sprout
- Butterhead Lettuce
- Chicory Greens
- Collard Greens
- Green Beans
- Iceberg Lettuce
- Jalapeno Pepper
- Mung Bean
- Mustard Greens
- Red Tomatoes
- Spaghetti Squash
- Summer Squash
- Water Spinach
- Yellow Tomatoes
Choose ingredients that have a lower amount of lactos because Lactose is a sugar that will spike your blood sugar. You will want to stay away from milk, as it is full of lactose. Hard cheeses are always the best. Dairy may stall your weight loss so watch out.
- Blue Cheese
- Cheddar Cheese
- Colby Jack Cheese
- Cottage Cheese
- Cream Cheese
- Feta Cheese
- Goat Cheese
- Heavy Whipping Cream
- Mozzarella Cheese
- Parmesan Cheese
- Provolone Cheese
- Sour Cream
- Swiss Cheese
FATS and OILS
Olive oil, coconut oil, macadamia nuts, and butter are great ways to increase fats without getting too much of the other stuff in the way. Drizzle it on salads, slather it on vegetables, snack on it.
,You’ll be going through a lot of spinach on a keto meal plan – so make sure you keep your pantry restocked
- Almond Flour( Buy on Amazon)
- Milled Flaxseed Meal( Buy on Amazon)
- Coconut Flour( Buy on Amazon)
- Erythritol( Buy on Amazon)
- Liquid Stevia
|Spinach (Raw)||1/2 Cup||0.1|
|Bok Choi (Raw)||1/2 Cup||0.2|
|Lettuce (Romaine)||1/2 Cup||0.2|
|Cauliflower (Steamed)||1/2 Cup||0.9|
|Cabbage (Green Raw)||1/2 Cup||1.1|
|Cauliflower (Raw)||1/2 Cup||1.4|
|Broccoli (Florets)||1/2 Cup||2|
|Collard Greens||1/2 Cup||2|
|Kale (Steamed)||1/2 Cup||2.1|
|Green Beans (Steamed)||1/2 Cup||2.9|
Avoid sweet or starchy vegetables as they are high in carbohydrates. These include (but are not limited to) peas, corn, potatoes, sweet potatoes, yams, yucca, parsnips, beans, quinoa, legumes, and other high starch vegetables.
- INULIN: is a natural based sweetener that is commonly extracted from chicory root. Some studies have even shown it to have pre-biotic effects and can help our digestive systems in a normal manner when consumed in normal doses. Use sparingly to mix into other sweeteners (like erythritol) to reduce after-taste and to increase cooking ability.
- MUNK FRUIT: Luo Han Guo, monk fruit is native to China. It’s extremely sweet (about 300 times as sweet as sugar) Many of the common branded monk fruit will contain carbs.
- Tagatose has a pretty low glycemic index, so it only has a small effect on blood sugar levels and can be used with other sweeteners in a low carb diet. It also has some health benefits attached to it like increased HDL Use it sparingly with sweetening. It does contain about 35g carbs per 100g so be careful .
- Erythritol is typically found in fruits and vegetables and is commonly extracted from corn With erythritol, it only gets to the small intestine and is eventually excreted mostly in urine. It’s almost completely excreted through urine and causes very little gastric distress.
- Stevia can be quite good for us. It has been shown to reduce blood pressure slightly, lower blood glucose and insulin levels in diabetics, and has had great results in animal testing for anti-inflammatory purposes.
Avoid isomalt, maltilol, sorbitol, lacitol, glycerol, aspartame due to effects on blood sugar. If it ends in ‘-ose’ it is probably a sugar and should be avoided.
|Monk Fruit||0||Natural||0 – 25||0 – 100|
Coconut sugar is made from the flower of the coconut palm, where the sap is heated until the water is evaporated. AVOID it. 11g carbs per tablespoon.
Raspberries and blackberries are the 2 best types of berries to consume on a low carb diet due to the lower amount of sugars in them. AVOID juices
Honey: One tablespoon of honey typically contains 17g carbs which is well over half of our daily allotted amount. Avoid it
While maple syrup and honey are widely accepted on lesser low-carb, paleo diets they are not allowed on ketogenic diets. Honey is a nutritionally dense sweetener, it contains a high amount of magnesium, zinc, and calcium. It’s also rich in some vitamins and antioxidants but avoid it.
Agave: Avoid – It can contain up to 80% fructose While Agave Syrup is about a 9.6 GI due to low glucose content, it is mostly fructose and damaging to our liver.
- Restrict your carbohydrates.Most people tend to only focus only on net carbs. If you want great results, limit both. Try to stay below 20g net carbs and below 35g total carbs per day.
- Restrict your protein intake.Many people come over to keto from an Atkins diet and don’t limit their protein. Too much protein can lead to lower levels of ketosis. Ideally for weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass.
- Stop worrying about fat.Fat is the primary source of energy on keto –
- Drink water
- Fasting – Periodic fasting
- Add exercise to regimen
Add in Omega 3 – fatty acids: Omega-3 fatty acids come in one of three varieties. The first one is called alpha-linolenic acid (ALA), which is found in foods like canola oil, soybean oil, walnuts, and chia seeds. The other two, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are only found in fatty fish and fish oil supplements.
Add in Spirulina – to help lower triglycerides. 50% of spirulina is composed of complete protein. This means it contains all the amino acids you need. An example is Pure Hawaiian Spirulina Powder.
SALT. Be certain to add potassium to the diet, as it is inversely related to insulin levels in the body. many people on low-carb diets may experience fatigue, lightheadedness, headaches, and constipation. Generally, people on the ketogenic diet should consider adding 2-4 grams of sodium per day; Another tip is to add a bouillon cube into a cup of hot water then drinking it. Nature’s Bounty Potassium Gluconate 99mg – is a potassium supplement source.
Magnesium: Magnesium is lost in low carbohydrate diets as well. It is associated with fatigue, neurological damage, and muscle cramps. What to eat to replenish it: dark, green, leafy vegetables, seeds, nuts, and cocoa, avocadoes, high-fat yogurt, and low-carb nuts.
VITAMIN D: Vitamin D is a fat-soluble nutrient that also functions as a hormone in the body. It is found naturally in only a few foods, including fatty fish (i.e. tuna, sardines, mackerel) and certain mushrooms
- Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch.
- Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state.
24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days
Typically people restrict themselves to the hours of 5pm – 11pm. People often refer to their fasting windows by numbers: 19/5 or 21/3, for example, means 19 hours of fasting and 5 hours eating or 21 hours fasting and 3 hours eating, respectively. The whole point of intermittent fasting is to allow ourselves to increase the amount of food we can intake at one time. Our bodies naturally can only take in a certain amount of food at once, so we are creating a sort of limit on our calorie intake.
When we’re in ketosis, our body already mimics a fasting state, being that we have little to no glucose in our bloodstream, so we use the fats in our bodies as energy.
Intermittent fasting is using the same reasoning – instead of using the fats we are eating to gain energy, we are using our stored fat.
To do this every day, only eat between 12 pm and 6 pm and fast for the remainder of the day. A popular intermittent fasting strategy, for example, is fasting during an 18 hour window of time and eating during the 6 hour window of time that is left in the day.
Fasting, protein restriction, and carbohydrate restriction are the three main ways that can initiate different autophagic processes — all of which are not the same. This is part of the reason why a ketogenic diet has so many positive effects, and it also shows you why intermittent fasting is a way to improve your diet even more.
Mental clarity: Fat is considered one of the most energy-efficient fuels for your body to run on, and your brain is a huge consumer of energy.
Periodic fasting results in higher muscle adaptations and muscle synthesis – you perform better.
Monitor your ketones either by breath, urine or blood:
Precision Xtra Blood Ketone Testing Kit- Precision Xtra Blood Ketone Monitoring System+10 Precision Xtra Ketone Test Strips – blood test
Keto Faqs and food lists: