Ketogenic Diet Takeaways

Ketogenic is a high fat diet. Although there is no daily requirement for fat, it is the most energy dense of all macronutrients. Providing 9 calories per gram. Protein and carbohydrates have 4 calories per gram. Fat fuels our brain and cells while protein repairs and builds muscle and carbohydrates provide energy.

The best brain fuel in our daily diet comes from unsaturated fats. Fats that come from fish and plants. Liquid fats like olive oil, macadamia oil and avocado oil. Over 90% of our daily intake of fat is best obtained from unsaturated fats.

It’s recommended to keep saturated fats, solid fats below 7% of the daily intake. Saturated fats include beef, lamb, pork, dairy products, whole milk, cream, butter, cheese and ice cream.

My Ketogenic Diet Experience 

For someone my age and weight my ketogenic intake consisted of: 154 grams of fat a day, 75 grams of protein, 30 grams of carbohydrates. When I dropped my carb intake between 30-50 grams a day, I felt nausea, fatigue, lethargy and got an infection. Each night was fought with night sweats. (Carb intake below 130 grams a day can create ketosis.)

My Ketogenic Diet Takeaway’s

1. Focus on unsaturated fats and keep saturated fats low.
2. Select fiber rich carbs. For example: raspberries have more fiber and lower net carbs than any berry.
3. Maximize nutrient rich carbohydrates like; quinoa, wild and brown rice, broccoli, carrots, and beets.
4. Zero sweeteners like Stevia Glycerite and Swerve for sweet fruit desserts.

You Are Invited To Share Your Experience In A Comment Below

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High Fat Ketogenic Diet

Therapeutic diet with high fat, moderate protein and low carbs.

“Ketogenic low-carbohydrate diet has been in use since the 1920s as a therapy for epilepsy and can, in some cases, completely remove the need for medication. From the 1960s onwards they have become widely known as one of the most common methods for obesity treatment.

Recent work over the last decade or so has provided evidence of the therapeutic potential of ketogenic diets in many pathological conditions, such as diabetes, polycystic ovary syndrome, acne, neurological diseases, cancer and the amelioration of respiratory and cardiovascular disease risk factors. The possibility that modifying food intake can be useful for reducing or eliminating pharmaceutical methods of treatment, which are often lifelong with significant side effects, calls for serious investigation.” Abstract from European Journal of Clinical Nutrition (2013)

Specific Health Benefits Of The Ketogenic Diet

According to Maria Emmerich the author of Ketogenic Cooking the specific health benefits of the Ketogenic diet are as follows.

• Improves brain health and mitochondrial energy
• Eliminates migraines
• Improves moods and lowers depression
• Controls seizures, autism, epilepsy, and Alzheimer’s
• Decreases risk of coronary artery disease
• Eliminates chronic pain
• Eliminates candida (yeast overgrowth)
• Eliminates acne
• Eliminates eczema, psoriasis, rosacea, and dandruff
• Eliminates sinus issues and asthma
• Eliminates acid reflux
• Improves fertility and optimizes pregnancy
• Starves cancer cells

Ketogenic Food Pyramid 

The ketogenic food pyramid is filled with healthy fats, fatty meats and low carb vegetables.

1. Eats lots of healthy fats ~ 70 to 80% of daily intake.
2. Reduce protein to moderate levels ~ ranging from 20 grams a meal and up, depending on how much you’re working out.
3. Cut way down on sugar ~ average 30 grams of carbs a day to begin.
4. Intermittent fasting ~ 6-8 hours of intake a day, for instance from 11 am to 7 pm
5. Two meals a day plus snack. Snacks can be eggs, butter sweet treats, blueberries, 85% chocolate, or veggie sticks with sour cream herbed dip.

Ketogenic Non-Dairy/Non-Beef

People who are sensitive to dairy and beef will find a Ketogenic diet very doable. Some people may also have allergies to eggs either the whites or the yolks. If one experiences constipation on the Ketogenic diet it’s best to review what allergies you may have to new foods or foods you are eating much more of. Always use pasture-raised eggs and grass-fed beef.

Learn About Natural Sweeteners & MCT Oil

Natural sweeteners in moderation can provide the much-needed sweet treats. Stevia Glycerite does not give the usual after-bite that Stevia does. Confectioners blended sweetener like Swerve provides a good overall flavor of sweetness to homemade ice creams. Avoid recipes that use over 1/4 cup of sweetener and add less to begin, taste for sweetness. 1/4 cup is three tablespoons. Begin with 1 or 2 and taste. It adds a texture that you may not like. Use stevia glycerite to avoid the added texture.

MCT oil can provide rich fatty acids that prompt the body to produce more ketones, which is essential to being keto. If you don’t favor fatty meats you can include MCT oil salad dressings with you meals. Makes the dressing on greens so filling.

Sauces~Sweets~Dressings

Learn some rich keto sauces, sweet recipes and salad dressings you can make at home. Appreciate the fine art of dunking your food in rich sauces and enjoy fat rich desserts. Amp your mayo using MCT oil. Amp your boiled eggs by deviling them. Enjoy hollandaise and alfredo sauce on lean fish. Make raw grass fed butter with swerve sweet treats for some extra fat.

Craving Fats

For those that crave fats the Ketogenic diet brings you home to what your body wants for the health of your brain and cells.

Ketogenic Smoothie Recipe ~ 2 servings 

• 1 cup of organic homemade almond, pumpkin, hazelnut, hemp seed milk with vanilla bean extract or seeds. Alternate milks to avoid building sensitivity to nuts and seeds.
• 1/2 cup organic coconut cream
• 4-5 drops stevia glycerite
• pinch camu camu powder (Organic Vitamin C, Optional)
• 1 teaspoon or more of cinnamon powder or mint extract
• 1/2 to 1 scoop pure egg white powder (Optional)
• 1 cup ice cubes or 1/2 cup cold water
• 1-2 teaspoons organic chia seeds. When you add chia seeds after blending it helps you chew your drink. Add seeds stir and let sit for 5 minutes.

Caution

Given that egg whites are a very common food sensitivity don’t create one in yourself by overdoing eggs. This diet is not for everyone, if you feel good on it, it may be the perfect fit. One scoop of egg white protein powder provides approximately 24 grams of protein, four times the amount found in one whole egg. Often used for bodybuilding and muscle repairing. Whole egg powder vs egg white powder.

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