#Source: That's literally my body type and if I lost any significant amount of weight

[shiroselia]

TLDR on the new model creator so far

The models are Incredibly bottom heavy, the forearms literally never change size and the neck barely does either and it creates a Bit of a weird effect, I like the models, I think they’re good, but they definitely look a Little off because of how much more the thigh area changes between sizes compared to the torso and Especially the arms

[peacefulheartfarm]

Cheese Makes You Happy

How Cheese Makes You Happy!

Today’s Show

Homestead Life Updates

Cheese and Nutrition

Nutritional content

Cheese tastes good

Facts about fat content

Lactose intolerance

Why cheese makes people happy

Cheese Fondue Recipe

Homestead Life Updates

Scott is working hard on getting the creamery built. Every day that does not bring adverse weather sees him out there building the walls. There are also lots of other odds and ends and details he adds in there that breaks up the monotony. I’m am so blessed to have such a wonderful life here with him. Our life has purpose and meaning as we both work hard to bring you the benefits of traditional hand-made artisan cheese.

The winter drags on. Seems like a long one this year doesn’t it? Every year winter is the same 13 weeks on the calendar but the weather conditions during that period of time alters our perception of time, I think.

There is a common winter ailment called seasonal affective disorder. I’m sure some of you know of what I speak. It’s a type of depression that’s related to changes in the seasons. Symptoms can begin as early as the fall and continue into the winter months. Occasionally, SAD causes depression into the spring or early summer, but that is rarer. Spring usually brings a rush of relief.

I experience SAD every year. This year is different. I’ve significantly changed my diet and it shows. While I can still feel the effects of this winter season, it is muted compared to previous years. I feel kind of heavy sometimes; slightly weighted down by life in general. 

As an aside, I generally just suffer through it. However, there are things you can do. Light therapy or phototherapy is the most common treatment. Some schools of thought attribute the issue to reduced vitamin D from the sun as there is less light due to the length of the day.  More severe cases may require medication or psychotherapy.

The symptoms may start as a minor issue such as having trouble sleeping or a general loss of interest in doing anything. Low energy, feeling sluggish or maybe agitated for no reason. As the season progresses, the symptoms get worse and worse. In the past it has seemed overwhelming to me. And then, poof, spring arrives and it all evaporates like mist.

Let’s talk about how cheese might help with that. Did you know that cheese has nutritional properties that stimulate our happy hormones? First, let’s cover the basic nutrition in cheese.

Cheese and Nutrition

Cheese is a delicious and tremendously efficient source of nutrition. It supplies many valuable nutrients, including proteins, sugars, vitamins, minerals, and trace elements. A 4-ounce piece of solid farmhouse cheese, for example, supplies more than half the adult nutritional requirements for protein, fat, calcium, and phosphorus as well as significant portions of vitamins A, B2, and B12. If you compare the nutritional content of a 3.5-ounce chunk of a hard, aged cheese such as Cheddar or Emmental to an equivalent amount of chicken eggs (two eggs are about 3.5 ounces), the cheese contains about twice as much protein and one quarter the cholesterol.

The miracle of evolution has ensured that milk is an extremely nutritious food. After all, without it how would mothers, down through the eons, have guaranteed the survival of their babies? Cheese concentrates the nutrients in milk. It’s a highly efficient method of getting vital nutrients for our bodies.

Another advantage to cheese is that its nutrients are “predigested” by bacteria and enzymes during cheesemaking and aging. That means the process of breaking down the proteins, fats, and sugars began before it was savored on our palette and began the journey to our tummy.

Plants in the pasture have absorbed nutrients from the soil; the dairy animals have extracted those nutrients, packaging them in the form of milk. That’s another place that a lot of gathering nutrients has already been done for you. Your body has to devote less effort to processing cheese than it does with many other comparably nutritious foods.

Cheese Tastes Good

Cheese tastes good and satisfies us. A big reason for that is the fat. There are beneficial fats available in milk. Many of them work as antioxidants and also provide fat-soluble vitamins good for our skin and other organs. In cheese, milk fats undergo lipolysis, which breaks them down into more easily absorbed and beneficial fatty acids, some of which in turn enable us to metabolize the fats from other foods.

CLA

Cheeses, especially those made from the milk of grass-fed animals, are a good source of conjugated linoleic acid, or CLA, a highly beneficial nutrient. In small studies involving animals, CLA has been shown to prevent heart disease and several types of cancer. It also appears to enhance the immune system.  CLA is considered a fat-reducing fat. You heard that right. There are studies on this. Let me give you some info from one study. I’ll put a link in the show notes.

Jean-Michel Gaullier, PhD with the Scandinavian Clinical Research Group did the study. It was a relatively small number of participants. 180 men and women were followed for a year. A third got a typical off-the-shelf pill of 80% CLA. Another third got a 76% CLA syrup formula, disguised in a capsule. The last third took a placebo capsule of olive oil.

No one had to change their diet or exercise habits. All reduced their calorie intake a little bit during the study. Likely that was due to tracking with a food diary. That can really wake you up to what you are actually consuming. As far as exercise, all got about the same amount.

The results were:

Both CLA groups lost weight – about 4 pounds; the placebo group stayed the same.

The CLA syrup group had a 9% body fat loss; the CLA pill group had 7% body fat loss; the placebo group had no body fat loss.

Both CLA groups had similar improvements in muscle mass.

Good news ay? Losing weight was good, but I found the conversion of fat to muscle mass to be the most interesting to me.

CLA is found naturally in beef, lamb, goat and dairy products.

Facts About Fat Content

Because cheese contains fat, naturally, it raises concerns. There are some valid concerns there. Not for the fat, but for the calories. A little bit of cheese goes a long way. Real cheese delivers a lot of nutritional bang for your buck and a lot of caloric bang for your buck. The fat is the culprit there. The key is to eat moderate amounts along with your other dietary choices. Let’s talk about the fat content of various cheeses.

Contrary to appearances, hard, grainy cheeses such as Parmesan may actually contain more fat than creamy, luxurious ones such as any triple cream cheese. The rich triple cream types are labeled “75% butterfat” while a Parmigiana–Reggiano claims around 35% butterfat. The trick is that cheeses are labeled by percentage of fat in their solid materials, not in their total weight.

Cheeses retain water, even after much of it is extracted during cheesemaking. The less water a cheese retains, the harder or denser it will be. A dense cheese with, say, 50% butterfat, could actually deliver more fat per serving than a soft, gooey one with 70% butterfat.

Lactose Intolerance

Let’s talk about lactose intolerance. Well–made, aged cheeses are actually one of the few dairy products that will not cause problems for many people with this difficulty. The first and most important step of cheesemaking, alongside protein coagulation, is the conversion of lactose into lactic acid – the souring or fermentation action of lactic acid bacteria on milk. The small amount of lactose left over after active cheesemaking ends is further broken down by glycolysis during aging.

What this means is that for people who have trouble digesting lactose, it’s not a problem because the digestion has already been done for them by the cheesemaking and aging process. Give it a try. You, too, can be a happy cheese eater. Speaking of cheese making your happy. Why is that?

Why cheese makes people happy

A wonderful piece of info I ran across wherein a neurologist talks about how cheese literally makes you happy. Dr. Thomas C Morell is the neurologist. Link to the article will be in the show notes. The title of the piece is Nutritional Neuroscience. The central core of the article is using nutrition to help heal TBI or traumatic brain injury.

There is some really good information about how the brain functions along with how and why nutrition is important to maximize brain function. Later in the article he gets specifically to cheese as “the first food that will help your brain.” He cites cheese as an extraordinarily rich source of proteins and amino acids. One of those amino acids is Tyrosine. Dr. Morell’s comments on the relation of tyrosine to neurotransmitters in the brain are noted in the article.

Some quotes from the article: (again, reference in the show notes) “The body does not produce Tyrosine so it must be obtained from outside sources, of which cheese contains very high concentrations. We quickly began to realize that cheese is one of nature's perfect foods for the body and for brain functioning! Furthermore, the pleasure of eating cheese in its multitude of varieties is not just for the sensuous pleasure of taste and smell, but actually has nutritional importance that will help the neurotransmitters in your brain. Cheese not only supplies calories for metabolism as well as being an excellent source of Calcium, but contains proteins and amino acids that are intricately associated with manufacturing many important brain chemicals.”

Then he talks about how cheese makes people happy. “Cheese can make people happy. Why? It starts with Tyrosine which is a building block for many of the neurotransmitter chemicals in the brain. It can improve mood and well-being particularly during times of stress. Tyrosine is a substrate of many well-known neurotransmitters including adrenaline, norepinephrine, and dopamine. Cheese may be one of the basic primordial foods that improved the performance of our brain, with deep connections from the olfactory bulb to the parts of our brain responsible for memory and emotions. Cheese may just be the perfect food to capture the nutritional-emotional duality that our bodies and brains need!”

I find it so refreshing that our medical profession is starting to look at food as nutrition for building, maintaining, and healing the body. “Cheese contains high levels of casein which is the primary protein found in milk. As casein is broken down and digested it is converted into Tyrosine. Casein is also broken down into the chemical casomorphin, an opioid molecule in the same family as morphine. This may explain some of cheese's addicting qualities!”

I can relate to the addicting quality of cheese. As my diet has improved, my urge for eating too much food is strongly diminished. However, once I start eating cheese, I may overeat if I don’t pay attention. “There are many receptors for the Tyrosine molecule in the olfactory bulb where our sense of smell courses through the Central Nervous System. The Tyrosine in cheese is broken down into several chemicals. One of them is epinephrine (adrenaline) which has many positive physical and mental effects to make us more alert. Epinephrine also increases the flow of oxygen and glucose to the brain and muscles which elicits the "Fight or Flight" response to stressful or dangerous situations. Norepinephrine helps fight off depression and can improve our attention and concentration skills. Dopamine is a powerful neurotransmitter involved in mood stability and accounts for pleasurable feelings and activation of the brain's reward systems. Tyrosine is also a precursor to levodopa which is used to replace deficiency of Dopamine in Parkinson's disease. Finally, Tyrosine is also a precursor to Melatonin, the skin pigment that protects us from ultraviolet sunlight damage but is also associated with insulin production which regulates blood sugar levels.” How perfect is cheese? It makes you feel good with the neurotransmitter action and supplies energy and protein. All are critical for brain performance and memory retention.

As a final note on the topic, have you ever wondered what those little crunchy pockets that develop in the paste of well-made aged cheeses are? Those are crystals of tyrosine embedded in the long chains of amino acids of the casein molecules. When they make your mouth water, they are not only providing cheese eating pleasure but they’re also setting into motion a series of very real and tangible benefits to your body and brain.

Let’s move on to today’s cheese fondue recipe.

Cheese Fondue Recipe

Cheese fondue can be fancy or it can be a quaint and close tradition in any family or group of friends. As an added bonus, it’s easy to make. The only skill needed is the ability to stand at a stove and stir.

Cheese fondue is a Swiss invention which became popular in the US in the 1960’s. I’m looking to revive that tradition. As its core fondue is melted cheese served in a pot over a portable heating device and enjoyed communally. It can be made with or without the official fondue set. A double boiler set up will work just fine. Using a crock pot is also an option. The key is low, slow heat. Add some wooden skewers and your homemade fondue set is complete.

How to Make the Perfect Cheese Fondue at Home

The perfect cheese fondue is rich and smooth. First, I want to go over a few tips to make it easy for that to happen for you. Stick to them and your family and guests will be transported to the Alps from their first bite.

Use Good-Quality Cheese. It will be more expensive but worth it. Even if you ignore all of the other tips, keep this one. Fondue truly is all about the cheese, and the quality and types of cheeses you use will have an enormous impact on the final product.

For classic Swiss cheese fondue (meaning one like what you would find in Switzerland), a mix of traditional, firm alpine mountain-style cheeses is best. Gruyere and Emmental come to mind.

We make a cheese called Pinnacle that will serve you well. There are lots of other cheeses that will also work. No need to be bound by the “Swiss” label.

You want a buttery, creamy cheese that melts smoothly. Cheddar cheese would work. Even though the flavor would be less traditional, it would still taste fantastic. I’ve used our Clau d’ ville Cheddar mixed with alpine-style Pinnacle and the blend warms the heart.

Grate – do not chop – the Cheese. Grated cheese will melt much quicker.

Toss the Cheese with Cornstarch Thoroughly. Cornstarch helps thicken the fondue and prevents the cheese from clumping. You don’t want lumpy cheese!

Classic cheese fondue does call for white wine. Use a good wine. Choose something dry and high acid, such as Sauvignon Blanc.

The taste of the wine directly impacts the taste of the fondue. The acid in the wine helps keep the cheese smooth and gives it an even texture. Again, we don’t want lumpy fondue.

You can substitute unsalted chicken or vegetable stock if you do not want to use wine.

For beer cheese fondue, swap out the wine with your favorite beer. Beer works really well in a cheddar cheese fondue.

Add the Cheese Slowly and Stir Constantly. This is SO important to make sure the cheese fondue is buttery smooth.

Grab a small handful and sprinkle it into the pot. Stir constantly and wait for each addition to melt before adding the next.

Don’t try to rush it—you won’t win. Just enjoy the moment at the stove at peace with yourself, the cheese, and the promise of a luscious fondue.

What Should You Dip?

Bread. Always delicious. French or sourdough cut into 1-inch cubes so that it can be easily skewered.

Apples. Tart apples like Granny Smith are fantastic dipped with cheese fondue. Cut the apples into cubes.

Cherry Tomatoes. One of my absolute favorites!

Roasted Baby Potatoes.

Steamed Broccoli. Reminds me of broccoli cheese soup.

Mushrooms

Game Day Delights:

Potato or tortilla chips

Soft or hard pretzels

Ham, Turkey or Beef

Bacon. Even better than you think it’s going to taste. Make sure the bacon isn’t  too crisp or it will break off in the pot.

Shrimp or mussels

Kielbasa or hot dogs

Pepperoni

Meatballs

Pickles.

The choices are up to you. There are no rules there. Anything that tastes good with cheese it going to be heaven. It takes about 25 minutes to make the fondue.

What You Need

1 pound (4 cups) of 2 or more cheeses of your choice – Gruyere, Emmental, Appenzeller and of course our Pinnacle

2 tablespoons cornstarch

1 cup dry white wine — such as Sauvignon Blanc

1 clove garlic — minced

1 tablespoon fresh lemon juice

1 tablespoon kirsch – Kirsch is a clear colorless fruit brandy. You may substitute a brandy of your choice

1/4 teaspoon nutmeg – ground

1 teaspoon Dijon mustard (optional)

Assorted Fondue dippers

What to do

Grate all of the cheeses. In a medium bowl, combine the cheeses with the cornstarch, tossing thoroughly to coat all pieces.

In a stove-safe fondue pot or large heavy saucepan, bring the wine, garlic, and lemon juice to a simmer over medium-low heat. Add the cheeses to the simmering liquid a little at a time, stirring well between each addition to ensure a smooth fondue. Once smooth, stir in the brandy, nutmeg, and mustard.

Arrange an assortment of bite-size dipping foods on a platter. Carefully pour the fondue into a fondue pot. Serve with fondue forks or wooden skewers.

Dip and enjoy!

Recipe Notes:

If using a crock pot, no need to wait for the wine and lemon to simmer. Put it all in there and stir as needed until the desired consistency is achieved.

Final Thoughts

I’ve run out of words for today. I hope if you have the winter blues you are taking time out of the day to pamper yourself. And remember, this too shall pass. Enjoy some cheese to get that tyrosine going and get happy.

I hope you’ll try the fondue. You can let me know what creative ideas you used and traditions you started by commenting on the Facebook post @peacefulheartfarm.

As always, I’m here to help you “taste the traditional touch.”

Thank you so much for listening and until next time, may God fill your life with grace and peace.

Recipe Link

Cheese Fondue

References

CLA: The New Miracle Weight Loss Pill?

Nutritional Neuroscience – Dr. Thomas C. Morell

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[bloghealthinterventions]

Episode #12 So What's the Big Deal About Vitamin B-12?

So in the last podcast we talked about a plant-based diet and how to start that conversation and how to implement the plant based diet to achieve benefits. One of the commonly seen nutritional deficiencies in a plant-based diet is vitamin B 12 deficiency. Vitamin B-12 deficiency however, is not just common in those living in a plant-based diet. 

Another cause of Vitamin B12 deficiency includes poor absorption.

Vitamin B 12 absorption is often impaired by some of the most commonly prescribed prescription medications such as Metformin, beta blockers and proton pump inhibitors. These medications can decrease the absorption of vitamin B 12, by blocking or even eliminating a protein called the intrinsic factor. The intrinsic factor is required to absorb vitamin B 12. Other medications that can block the absorption of vitamin B 12 include some of the older antiepileptics, including phenytoin, Depakote, colchicine, antibiotics and anti-inflammatories. Do you happen to prescribe any of these medications? This just adds to the fact that pharmaceuticals should be used judiciously and not used to treat side effects of medications or just because the patient insists upon having some type of medication.

So what’s the big deal? Why do we care about B12 so much? Well, because B12 is vital to neurological function and red blood cell production. I think that the nervous system and blood production are pretty important. The nervous system controls sensation, perception, energy, mood, cognition and most everything else in our body. As for the red blood cell production, we know that red blood cells carry oxygen. Without proper oxygenation, we will suffer from poor endurance, fatigue and myalgias.

When one of the most common complaints of primary care, in addition to many specialty practices is fatigue, and vitamin B 12 is a common contributor to fatigue, you should be checking Vitamin B12 in your patients.

I became fascinated with the impact of vitamin B 12 deficiency on patients during my time working as a provider in a neurology practice. We had patients referred for stroke like symptoms, neuropathy and even fatigue. The common denominator in many of these patients was a vitamin B 12 deficiency. The most significant case that I was able to observe both the effects of deficiency and the benefit of replenishment was in a gentleman that was sent for ataxia. He literally could not walk a straight line. He came down the hall with the assistance of his wife, because without her he would zigzag from wall-to-wall. He had a high steppage take gait due to a loss of perception of where his feet were. Now, many of you know that when you are evaluating a patient with neurologic dysfunction you go for patterns. Typically stroke like events occur unilaterally, neuropathic dysfunction is bilateral. And ataxia that causes you to not be able to walk a straight line is typically from something in the central nervous system, not the peripheral nervous system. So, this gentleman was very perplexing, as he did not have diabetes, he did not have a stroke on MRI and displayed conflicting presentation of neurologic processes contributing to his symptoms. There was a standard lab panel that we drew for anyone coming into the office with neurologic dysfunction and B 12 was included in the panel. His B12 level was 127. That was the only abnormality found. Of course, I was skeptical that replenishing B12 was going to return this gentleman to full function. We did, however, initiate Parenteral vitamin B 12 therapy and had him return in six weeks. His levels had increased to 700 and he had complete resolution of his symptoms, except for some decreased sensory to touch in the most distal part of the lower extremities. To say the least, I was blown away by this! He had also had improvement in his energy levels and cognitive function, which he had not realized had gotten so low until he was feeling good again.

From that point on, I have checked a vitamin B12 level on every patient that complains of numbness, tingling, fatigue or memory impairment. Some things you may find on examination, prior to such a profound presentation is decreased vibratory sensation, slow reflexes, decrease in sensation to light touch and temperature in the extremities, and abnormalities of the tongue. For vitamin B 12 deficiency’s to get to this level of extreme nature, the patient would’ve had to go through all of their vitamin B 12 stores in the liver and no longer be absorbing any type of vitamin B 12 from their diet.

 A treatable vitamin B 12 level with injections, is 300 or less. Between 350 and 450, I will advise a sublingual type of B 12 that is absorbed by the oral mucosa, as opposed to the stomach. When you have lost the intrinsic factor that helps with vitamin B 12 absorption, it does not ever come back and you will not be able to absorb vitamins taken orally that need to be broken down in the stomach. If the levels continue to climb with a sublingual or a mucosal absorbable type B12 such as that in a gummy or drop, then injections aren’t necessary.

Elevated homocysteine levels can be seen in vitamin B 12 deficiency. An elevated homocysteine level indicates an increased risk of cerebrovascular disease. If vitamin B 12 is depleted and homocysteine levels are increased, be sure to use folic acid in addition to vitamin B 12 replenishment. 

 B12 depletion in alcoholics is quite common. The irritation to the gut and intestines from alcohol can block the absorption of nutrients. Often times, patients will not tell you the amount of alcohol they truly drink for fear of judgment. If you do observe a macrocytic anemia, associated with a B12 deficiency, discuss the causes of vitamin B deficiencies cautiously. Mention it in a way that will get them to think about it. This may help them to be more honest and upfront with you about alcoholism or more willing to take vitamin repletion.

 Another consideration with B12 deficiency in alcoholism is that alcohol is a diuretic and B12 is a water-soluble vitamin. This makes excretion of vitamin B 12 occur at a higher rate in alcoholics. These vitamin B deficiency’s in alcoholics can also lead to metabolic dementia and Alzheimer’s type dementia.

On the subject of vitamin B 12 being a water-soluble vitamin, this adds security to the treatment plan. I will initially give vitamin B 12 1000 µg subcutaneously or intramuscularly once a week for four weeks followed by once per month there after to maintain vitamin B 12 levels. Some patients will continue to deplete their stores of vitamin B 12 quickly and require injections every two weeks. This is something for you to monitor. I will monitor the vitamin B12 levels every six months once B12 deficiency has been established and treatment has begun. 

 Sources of vitamin B 12 from your diet include primarily animal resources, such as liver and organ meats, egg yolks, tuna and salmon. For those on a plant-based diet, nutritional yeast is a valuable source of vitamin B 12. If they are not consuming enough through their diet, oral supplementation with 1000 µg daily would be fine as well. The parenteral replenishment is most often used once there is depletion, rather than as prevention.

 As you know, I do have a wellness and weight management program that I offer online. Vitamin B 12 is covered in this program for considerations in weight management. That is because it is very significant for boosting metabolism and overall wellness. Once you increase your energy levels and boost your metabolism, you feel more like exercising and it enhances your motivation towards weight loss efforts. I did not speak specifically of lipotrohpic injections in that course. I will not speak of all of the vitamin Bs in this podcast either. We will save that for a future discussion. I will tell you that they are very significant due to the boost in metabolism and easy to obtain from a compounding pharmacy. My patients absolutely love the lipotrophic injections. Depending on what area of the country you are in, there are many valuable resources for compounding pharmacies. I am on the East Coast and find that some of the West Coast pharmacies charge an insane amount to ship to this area. I am currently putting together a program for the use of adjunct of therapies in wellness and weight management. This will include the supplemental resources of certain vitamins, lipotrophic injections, IV nutrition therapies and peptides. I know that seems like a lot to include into one program, but if you’re going to add one, you should add them all. They are a great ancillary source of income and they are very, very effective. if you have not already gathered this from my podcast, I do not believe in gimmicks, bad, quick fixes or anything that is going to let the patient down. I will not ruin my reputation or risk my patients health for a dollar. Anything that I promote and put into a course for you, I assure you I have researched at great length before I have offered that to my patients.

 You have heard in previous podcasts, that I like to practice what I preach. That means, if I will not administer these protocols, supplements and treatment options to myself, my closest family and friends, I will not offer it to my patients or promote it to my colleagues. There are many gimmicks out there. There’s plenty of people who are trying to take advantage of you. I have lost a lot of money in the short term studying these things, but I consider it a gain in the end because I did not hurt anyone or take advantage of anyone by implementing something that is not effective.

 I do hope that you’ve taken away some information on the importance of vitamin B 12 in your patients. You will make such a big difference in the lives of so many if you check that vitamin B 12 level and begin to treat them appropriately. It will boost your metabolism, boost their energy and eliminate a myriad of symptoms they may be experiencing. 

 If you have found this valuable to you and your practice, you might want to check out my Phytonutrient and Micronutrient module from the wellness and weight management course that I have made available as an individual course for you. You can find that at nphealthinterventions.com/phytonutrients 

  I would of course like you to take the entire program and get all of the information that you need to make a big difference in your patients, but I understand if you’re a little hesitant or not sure if it’s something you want to dive into. That’s why I will release some of these modules as appropriate with the topics we are currently discussing. 

Have a great week! May it be filled with many Health Interventions!

Feel free to send me your feedback!!

[jakehglover]

A Beginner’s Guide to the Ketogenic Diet: An Effective Way of Optimizing Your Health

Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health because they eventually cause you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation and become prone to cellular damage.

To avoid this problem, significant changes in your diet are necessary, and the best way is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet. But what exactly is a ketogenic diet?

This guide will tell you everything you need to know about a ketogenic diet — how you can apply it to your lifestyle and what positives you can reap from it.

The Various Benefits of the Ketogenic Diet

A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what I recommend for most people who would like to optimize their health.

There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier. You’ll be excited to know that a ketogenic diet can help with the following:

• Weight loss: If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were given a low-carb ketogenic diet and a low-fat diet. After 24 weeks, researchers noted that the low-carb group lost more weight (9.4 kilograms; 20.7 pounds) compared to the low-fat group (4.8 kilograms; 10.5 pounds).1

Even my own body was able to feel the benefits of following a ketogenic diet. I was able to drop my weight from 180 to 164 pounds, despite eating 2,500 to 3,000 calories per day. Since then, I have increased my consumption to 3,500 to 4,000 calories just to maintain my ideal weight.

• Anti-inflammatory: The human body can use sugar and fat as fuel sources. However, the latter is preferred because it is a cleaner, healthier fuel, as it releases far fewer reactive oxygen species (ROS) and secondary free radicals. By eliminating sugar from your daily food consumption, you’re decreasing your risk of developing chronic inflammation throughout your body.

• Increasing muscle mass: Jeff Volek, Ph.D., is a registered dietitian specializing on how a high-fat, low-carb diet can affect health and athletic performance. In one of his books, he states that ketones have a similar structure to branched-chain amino acids that can be useful for building muscle mass. Ketones spare these amino acids, leaving higher levels of them around, which can help promote muscle mass.

• Reducing appetite: Constant hunger can cause you to consume more calories than you can burn, which can eventually lead to weight gain. A ketogenic diet can help you avoid this problem because reducing carbohydrate consumption can reduce hunger symptoms. In one study, participants who were given a low-carbohydrate had reduced appetites, helping them lose weight easier.2

• Lowering insulin levels: When you consume carbs, they are broken down into sugars in your body. In turn, this causes your blood sugar levels to rise and leads to a spike in your insulin. Over time, you may develop insulin resistance, which can progress to Type 2 diabetes.

By altering your diet to a ketogenic approach, you can reduce your risk of developing Type 2 diabetes. In a study published in Nutrition & Metabolism, researchers noted that diabetics who ate low-carbohydrate ketogenic diets were able to significantly reduce their dependency on diabetes medication, and may even reverse it eventually.3

The Ketogenic Diet May Help Lower Your Risk of Cancer

Cancer is a devastating disease and is one of the leading causes of death all over the world. To make things worse, the medical profession has practically ignored evidence that indicates cancer as a metabolic and mitochondrial problem, causing conventional cancer treatment methods to fall short on their promises.

I believe (as well as the numerous experts I have interviewed) that over 90 percent of cancer cases are either preventable or treatable. The key here is to view cancer as a metabolic dysfunction, allowing you to gain control over this dreadful disease. Simply put, the right foods and strategies may help suppress cancer growth while simultaneously pushing it into remission.

What most people don't know is that cancer cells are mainly fueled by glucose. In this regard, the ketogenic diet may be the best answer. By depriving them of their primary source of fuel, as well as protein restriction, cancer cells will literally starve to death.

In addition, research regarding the ketogenic diet in relation to fighting cancer has grown over the years, and the data indicates that aside from being a form of cancer prevention, the ketogenic diet may help complement common cancer treatments, such as radiation therapy and chemotherapy.4

Different Types of Ketogenic Diets You Can Try

There are several variations of the ketogenic diet based on specific needs:

• Standard ketogenic diet (SKD): SKD is the type I typically recommend for most people, because it is very effective. It focuses on high consumption of healthy fats (70 percent of your diet), moderate protein (25 percent) and very little carbohydrates (5 percent).5

Keep in mind that there’s no set limit to the fat, because energy requirements vary from person to person, depending on their daily physical activities. However, the majority of your calories still need to come from fats, and you still need to limit your consumption of carbohydrates and protein for it to become a standard ketogenic diet.6

• Targeted ketogenic diet (TKD): TKD is generally geared toward fitness enthusiasts. In this approach, you eat the entirety of your allocated carbs for the day before and after exercising. The idea here is to use the energy provided by the carbs effectively before it disrupts ketosis.7

If you’re following this approach, I recommend that you eat carbs that are easily digestible with a high glycemic index to avoid upsetting your stomach. Then, when you’re done exercising, increase your intake of protein to help with muscle recovery, then continue consuming your fats afterward.8

• Cyclic ketogenic diet (CKD): Whereas TKD is focused on fitness enthusiasts, CKD is focused more on athletes and bodybuilders. In CKD, you cycle between a normal ketogenic diet, followed by a short period of high carb consumption or “re-feeds.”9 The idea here is to take advantage of the carbohydrates to replenish the glycogen lost from your muscles during athletic activity or working out.10

If you’re a high-level athlete or bodybuilder, CKD may be a viable method for you. It usually consists of five days of SKD, followed by two days of carb-loading. Again, this method isn’t recommended for most people who do not have a high rate of physical activity.11

• High-protein ketogenic diet: This method is a variant of the SKD. In a high-protein diet, you increase the ratio of protein consumption to 10 percent and reduce your healthy fat consumption by 10 percent. In a study involving obese men that tried this method, researchers noted that it helped reduce their hunger and lowered their food intake significantly, resulting in weight loss.12 If you’re overweight or obese, this may help you at first, then you can transition to SKD after you normalize your weight.

• Restricted ketogenic diet: As mentioned earlier, a ketogenic diet can be an effective weapon against cancer. To do this, you need to be on a restricted ketogenic diet. By restricting your carbohydrate and calorie intake, your body loses glycogen and starts producing ketones that your healthy cells can use as energy. Because cancer cells cannot use these ketones, they starve to death.13

As of the moment, there is no industry standard as to how many calories should be consumed in a restricted ketogenic diet, but there are published studies that provide estimates. In one example, a 65-year-old woman who was suffering from glioblastoma multiforme (GBM), an aggressive type of brain cancer, was put into a restricted ketogenic diet that started with water fasting and then proceeded to consume 600 calories a day only.

After two months, her weight decreased and the ketones in her body elevated. Furthermore, there was no discernable brain tumor tissue detected using magnetic resonance (MRI) or fluorodeoxyglucose-positron emission tomography (FDG-PET) imaging scans.14

In another study that involved mice with brain tumors, administration of 65 to 75 percent of the recommended daily calories helped reduce tumor growth by 35 and 65 percent among two different test groups. Total carb consumption was restricted to 30 grams only.15 A different mice study strictly limited carb consumption to 0.2 percent only, which helped reduce the growth of glucose-fermenting tumors.16

In a pilot trial published in Nutrition & Metabolism, a 70-gram carbohydrate restriction combined with a ketogenic diet may help improve quality of life among patients affected with late-stage cancer. However, more trials will need to be conducted regarding its effectiveness against cancer progression, according to the researchers.17

At any rate, if you wish to undergo a restricted ketogenic diet for specific health reasons, consult with your doctor first. They may be able to help you figure out the optimal number of calories to consume and carbohydrates to restrict for maximum effectiveness.

Popular Low-Carb Diets Versus the Ketogenic Diet: How Do They Compare?

Of course, the ketogenic diet is not the only low-carb diet out there, and you may have heard of other popular eating strategies that may help improve your health. So how do they stack up against the ketogenic diet?

Atkins Diet Versus Ketogenic Diet

The Atkins diet is a low-carb eating program promoted by Dr. Robert C. Atkins, who wrote about it back in 1972.18 In essence, the diet is all about restricting carbohydrate consumption while emphasizing protein and healthy fats as sources of fuel, as well as high-fiber vegetables to help promote weight loss.19

Similar to the ketogenic diet, you will have to avoid starchy and sugary sources of carbohydrates like bread, pasta and potatoes, as well as processed meats and junk foods. Instead, you will have to consume more grass fed meats, pasture-raised eggs, cheese and fatty fish. 20

One key difference that sets the Atkins diet apart from the ketogenic diet is that it allows unlimited consumption of protein, which can cause a significant drawback to your health.21 Research suggests that excessive protein consumption can stimulate your mammalian target of rapamycin (mTOR) pathway, accelerating aging and cancer growth.

Paleo Diet Versus Ketogenic Diet

The Paleo diet is another popular eating trend based on the habits of our Paleolithic ancestors. Its foundation focuses on eating lean meat, seafood, fresh fruits and nonstarchy vegetables. You must also remove processed foods, drinks, grains and sugar from your eating habits for the Paleo diet to have a positive effect on you.

While research suggests that the Paleo diet may benefit your health, one foreseeable problem with this eating regimen is that it consumes too much protein, which can negatively affect your health in the long run. Instead, I believe it is far better to moderate your protein intake and increase consumption of healthy fats.

How Many Carbs a Day Should You Get While on a Ketogenic Diet?

When determining the ideal max carbs on keto, I believe that the following amounts can be effective for most people:

• 70 percent healthy fats

• 25 percent high-quality protein

• 5 percent carbohydrates

Ideally, your keto carb limit should be kept to under 50 grams a day, or 4 to 10 percent of your daily calories. This will help you transition to burning fat for fuel. However, this number may change depending on various factors. For example, if you have Type 2 diabetes, you will have to restrict your carb intake to as little as 20 grams per day. All in all, you will have to rely on your body’s feedback to help you identify the ceiling amount for your carb intake.

How to Get Started on the Ketogenic Diet

Taking your first step into the ketogenic diet is an exciting phase for your health. But before coming up with an actual ketogenic diet food list, it’s important to first take a look at what you’re eating now and take out anything that’s unhealthy. This means that you have to remove sugars, grains, starches and packaged and processed foods from your diet. Basically, anything that won’t add to your new eating regimen has to go. This is what I call a “pantry sweep.”

Furthermore, avoid drinking milk because it contains the carbohydrate galactose — drinking just one glass can basically eat up your entire carb allotment for the day. In addition, avoiding milk helps lactose-intolerant people to implement the ketogenic diet. The table below provides a good overview of many other foods that are surprising sources of sugar. If you have any of the following in stock, I encourage you to take them out immediately:

Condiments Beverages Snacks Meals

• Salsa

• Ketchup

• Packaged salad dressings

• Lattes

• Flavored kefir

• Commercially prepared smoothies

• Fresh or dried fruits

• Flavored yogurt

• Peanut butter with added sugar

• Frozen dinners

• Many Thai and Vietnamese dishes, such as Pad Thai

Hydrogenated fats, such as canola and sunflower oil, must also be avoided, as they’re typically high in omega-6 fats, which can easily throw off your omega-6 to omega-3 ratio. Another thing that you should work on is improving your skill in reading product labels, particularly total carbohydrates. This will be your most important indicator to help you compute your overall carbohydrate consumption, allowing you to create your ketogenic diet.

The Ideal Keto Diet Foods to Eat

When it comes to the core of an actual ketogenic diet, remember that you need to consume only moderate amounts of protein, or about one-half gram per pound of lean body mass, each day. In addition, carbohydrates must be minimized and high-quality fats increased to serve as your new fuel source.

To ease yourself into a ketogenic diet meal plan , I recommend adding C8 medium-chain triglyceride (MCT) oil into your food. It’s typically more expensive than other types of MCT oil, but I prefer it because it converts into ketones more effectively.

You can start with 1 teaspoon per day, then gradually increase your consumption to 2 to 3 tablespoons. If your stomach does not agree with MCT oil, you can try MCT powder, which is easier on your stomach. From there, you can start adding more healthy fats to your diet using the keto food list below:

Foods Rich in Healthy Fats

The table below should comprise the bulk of your ketogenic diet foods:

Coconut oil

Animal-based omega-3 fats from healthy sources such as wild-caught Alaskan salmon, sardines, anchovies and krill

Olives and olive oil (make sure they are third-party certified because most olive oils are diluted with vegetable oils)

Raw, grass fed butter

Raw nuts, such as macadamia, almonds and pecans

Various seeds such as pumpkin, sesame, cumin and hemp

Avocados

Grass fed meats

Lard and/or tallow

Ghee (clarified butter)

Raw cacao butter

Organic pastured eggs

Ideally, your healthy fat consumption should comprise 70 percent of your daily requirements, so be sure to incorporate the aforementioned foods adequately into your daily meal plan.

Fiber Is Important

Fiber, an essential component found in fruits and vegetables, plays an important role in the ketogenic diet. Research indicates that fiber can offer various health benefits, depending on what type you consume:

• Soluble fiber: This type of fiber helps you feel full longer, which can prevent you from overeating, as well as hindering the breakdown and digestion of dietary cholesterol, which may help normalize your cholesterol levels. It also helps slow down the rate of carb digestion, which may control blood sugar spikes.

• Insoluble fiber: Commonly found in vegetables, this type of fiber adds bulk to your stool, which can help facilitate regular waste elimination. In addition, it may reduce the risk of bloating, pain and constipation.

• Digestive-resistant starch: This type of fiber ferments in your large intestines, nourishing your gut bacteria to support optimal health.

Leafy vegetables are great sources of fiber (as well as various nutrients and antioxidants), such as:

Broccoli

Spinach

Kale

Parsley

Swiss chard

Collard greens

Arugula

Beet greens

Brussels sprouts

You may also consider adding these other low net carb vegetables to your regular meals:

Asparagus

White mushrooms

Cucumber

Tomatoes

Cauliflower

Eggplant

Most Fruits Should Be Off Limits

While fruits are generally healthy for you, the majority of them should be avoided in a ketogenic diet because of their high amounts of sugar. However, certain citrus fruits and berries are safe to eat in moderate quantities, because they are rich in antioxidants that can support your health.

• Blackberry

• Blueberry

• Cranberry

• Limes and lemons (You can add a few slices to your drinking water)

• Grapefruit (eat a few sections in lieu of vegetables)

Watch What You Drink

As for beverages, there are several you can choose from. The most important is high-quality filtered water, but you may also drink organic black coffee (without any sweeteners or milk), which is rich in antioxidants. Coconut milk can be consumed, as well as herbal teas because they are rich in various antioxidants and nutrients.

Beware of Lectins

Lectins are sugar-binding plant proteins that can attach to your cell membranes, which can cause weight gain and ill health even if you eat a nutritious diet. They’re found in plenty of plant foods, including eggplants, tomatoes and squash. However, complete avoidance of lectins is neither possible nor ideal because you would be missing out on other nutrients in vegetables. Instead, here are some effective ways you can reduce lectins from your diet:

• Peeling and deseeding your fruits and vegetables: The skin, hull and seeds tend to contain the highest amounts of lectins.

• Sprouting: Seeds, grains and beans will deactivate lectins when sprouted. However, there are exceptions such as alfalfa, where the inverse actually happens.

• Fermenting: Fermented vegetables not only have reduced lectin content, but also an improved nutritional profile.

• Using a pressure cooker: Lectins are effectively neutralized when using this household appliance. Avoid using slow cookers because they can actually raise the lectin content due to the low cooking temperature.

As you can see, the list of foods you can eat is quite extensive. But what does an actual day of following a ketogenic diet look like? To help you ease into it, here’s a sample one-day eating plan that can guide you:

Sample One-Day Ketogenic Meal Plan

1. As you start your day: Measure your glucose level when you wake up. You can have a cup of coffee or tea with 2 tablespoons of grass fed butter, coconut oil or MCT oil melted into it.

2. Breakfast: As hunger begins to set in, start consuming mostly protein and fats together, such as two pasture-raised eggs cooked in 1 tablespoon of ghee and 1 tablespoon of coconut oil. Alternatively, you may cook one egg with two strips of organic bacon.

Time-pressed individuals can make a smoothie using the following ingredients:

Unsweetened almond milk

Unsweetened protein powder

Organic cream

1 tablespoon of coconut milk or a teaspoon of MCT oil

Two strawberries or a small handful of blueberries

Stevia to taste

3. Lunch: Lunch is best taken when your glucose reading is 80 or lower, or a few hours after your first meal. Start with 2 to 3 cups of salad greens along with half an avocado. An ideal amount of protein should also be consumed (chicken, fish or lamb), plus 2 tablespoons of extra virgin olive oil, a splash of white wine vinegar and 2 tablespoons of a hard cheese grated over the top.

4. Dinner: Ideally dinner should be eaten three hours before bedtime. If you eat at night when your energy levels are low, you risk flooding your mitochondria with reactive oxygen species (ROS). This last meal for the day should have a smaller portion of protein cooked in high-quality fat. A serving of vegetables drizzled with olive oil or coconut oil must also be added. Keep in mind that your overall serving should be lighter than your breakfast or lunch.

5. Snacks: Fat-rich foods light on your stomach such as macadamia nuts and pecans are keto-friendly snacks. Celery, avocado and my Fat Bomb recipe below are great choices as well.

Ketogenic Recipes You Can Try

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Oftentimes, people underestimate the potential a healthy diet can bring to your overall well-being. In truth, the food you eat contributes to 80 percent of your overall health, with the remaining 20 percent dependent on various lifestyle factors. Now that you’re aware of what the ketogenic diet can be capable of, the question is: How do I start making ketogenic meals in the first place?

In my book “Fat for Fuel,” I sought to educate readers about the benefits of using healthy fats as a catalyst to bring about improved mitochondrial function, thus allowing you to achieve better health. In essence, the book answers WHY it is important for you to consume healthy fats. However, you still need to know HOW to prepare the right ketogenic foods in an appetizing way.

That’s why I co-wrote the “Fat for Fuel Ketogenic Cookbook” alongside renowned Australian celebrity chef Pete Evans. This book combines research-backed medical advice with delicious, kitchen-tested recipes that will help make shifting to fat-burning much easier. Whether you’re just a budding cook or a master chef, there’s a delicious meal waiting to be prepared that’ll take your health to the next level.

I also encourage you to try these keto-friendly recipes below, which I use in my daily routine. They’re not included in the book, but they serve as a good introduction to the ketogenic diet.

Dr. Mercola's Chocolate Fat Bomb Recipe

Ingredients:

• 1 tablespoon of black sesame seeds

• 1 tablespoon of flax seeds

• 1 tablespoon of black cumin seeds

• 1 tablespoon of pumpkin seeds

• 1 tablespoon of organic psyllium

• 1 tablespoon organic psyllium

• 1 tablespoon chia seeds

• 1 scoop Dr. Mercola's Organic Greens

• 1 teaspoon calcium from ground-pastured eggshells

• 1/2 ounce cocoa butter

• 1 whole avocado

• 1 to 2 tablespoons medium-chain triglyceride (MCT) oil

• 1 drop Stevia

• Filtered water

Procedure:

1. Let the black sesame, flax, pumpkin and black cumin seeds soak overnight (roughly 14 hours) in a mixing bowl.

2. Mix the remaining ingredients.

3. Pour water to desired consistency — it can range from a liquid to pudding texture.

4. Using an immersion blender, blend for two to five minutes for desired consistency.

Dr. Mercola's Keto Salad Recipe

Ingredients:

• 2 ounces ground organic lamb

• 1/3 red onion

• 1 whole avocado

• 2 to 4 ounces sunflower seed sprouts

• 1 to 2 tablespoons Dr. Mercola's coconut oil

• 6 pieces anchovies (packed in salt, not oil)

• A handful of oregano to your desired flavor (cut finely)

• 2 to 4 ounces fennel bulb and/or leaves

• 2 sprigs rosemary (chopped finely)

• 100 grams red pepper

• A handful Malabar spinach

• 1 habanero pepper (chopped)

• 1 tablespoon salmon fish roe

• 2 to 3 ounces grass fed pastured butter

• 3 ounces fermented vegetables

• 4 to 7 shakes Dr. Mercola's Himalayan salt

• 10 to 20 shakes ground pepper (depending on your preference)

Procedure:

1. Gently heat the coconut oil in a frying pan.

2. Add onions and ground organic lamb at very low heat for 20 to 25 minutes.

3. In a separate bowl, cut and mix the remaining ingredients.

4. After 25 minutes, add the onions to the salad and then mix it well.

5. Rinse salt off the anchovies and soak them for five minutes.

6. Split each anchovy into three pieces and add to the salad.

7. Add the organic lamb to the salad.

Dr. Mercola's Macadamia Nut Fudge Recipe

Ingredients:

• 300 grams cocoa butter

• 200 grams Dr. Mercola's coconut oil

• 200 grams raw, organic-pastured butter

• 300 grams macadamia nuts

• 8 full droppers of stevia (you can use Luo Han as a substitute)

• 1 teaspoon Dr. Mercola's organic vanilla extract

Procedure:

1. Mix the butters and oils under low heat for three to five minutes.

2. Once the mixture cools, add the stevia and the vanilla extract.

3. Pour the fudge into 8-ounce wide ball jars.

4. Spread the nuts evenly across all jars.

5. Refrigerate until the fudge reaches the desired consistency

This recipe makes eight servings.

Are These Other Foods Ketogenic?

Aside from the various keto-friendly foods mentioned in this article, you may be wondering if there are other options that may help support your ketogenic diet. If you find that the ketogenic diet is limiting when you start out, don’t worry. There’s actually a lot you can add to your diet that’s “keto” as long as consumption is controlled. Here are some commonly asked questions:

Is Hummus Ketogenic?

Hummus is a spread or dip made by grinding chickpeas, tahini, garlic, lemon juice, salt and olive oil together. Other spices like red pepper may be added as well to alter the flavor.22

Chickpeas are naturally high in carbs — a single cup alone contains 45 grams of carbohydrates.23 However, you can modify the recipe to make it more nutritious. Try this recipe from Pete Evans, which replaces the chickpeas with beetroot.24 Beware, though, that beets have the highest sugar content of all vegetables, so consume them in very controlled amounts.

Is Popcorn Ketogenic?

If you’re just starting out with the ketogenic diet, you may be wondering if this popular snack can fit into your new eating plan. The answer: It depends on your carbohydrate consumption.25 According to the United States Department of Agriculture (USDA), 1 cup of oil-cooked popcorn contains 6.29 grams of carbohydrates.26 Since I recommend that people usually limit their net carb consumption to under 50 grams per day, a single serving of popcorn may throw you off ketosis.

If you choose to add popcorn into your ketogenic diet, I recommend making your own at home to minimize carb intake by using organic corn kernels. Using healthy fats to cook the kernels will also increase the ketogenic profile of the meal. Here’s an easy popcorn recipe I suggest you follow.

Is Spaghetti Squash Ketogenic?

Spaghetti squash (Cucurbita pepo) is a long, oblong-shaped yellow vegetable. When cooked, its flesh separates into thin noodles that resemble the beloved Italian dish. In this regard, the vegetable is sometimes called “squaghetti.” If you want to try it, here’s a recipe that you can follow. But is this food keto-friendly? Similar to popcorn, the answer depends on your needs. A single cup of spaghetti winter squash contains 6.98 grams of carbohydrates, which is well within the limit of your ideal daily net carb intake.27

Is Peanut Butter Ketogenic?

Peanuts (and peanut butter) are high in omega-6 fatty acids, so consuming too much of this food can throw off your omega-6 to omega-3 ratio.28 Peanuts also contain lectins, which may exacerbate symptoms in people who have autoimmune diseases.29

Despite conflicting information, it is still possible to add peanut butter to your ketogenic diet, but I don’t generally recommend it, even when used sparingly. If you still want to push through with eating peanut butter, make sure that it is homemade by soaking the nuts overnight before production to reduce the lectin content.

Also, calculate your servings accordingly to prevent going over your daily net carb intake to prevent throwing you off ketosis.30 Lastly, avoid commercial peanut butter, because the peanuts used are heavily sprayed with pesticides.

Is Cheese Ketogenic?

Certain types of dairy are recommended as part of the ketogenic diet, and cheese is one of them. That’s because it’s rich in healthy fat that may help augment your health, similar to other fat-rich foods. When choosing cheeses, make sure they’re made using raw grass fed milk to get all the healthy fats. Remember, the longer a cheese has been aged, the lower the carb content.31

Is Honey Ketogenic?

Raw honey is a natural sweetener with various potential health benefits, such as fighting microbes and boosting immune system function. However, it is filled with fructose that can throw you off ketosis, even when taken in small amounts. It is recommended that you avoid honey if you want the ketogenic diet to truly benefit your health.32

Is Almond Milk Ketogenic?

Almond milk is a viable alternative to dairy milk for the ketogenic diet, and it’s also ideal for lactose-intolerant individuals. In addition, research suggests that the fatty acids found in almond milk may help reduce the risk of heart disease.33 If you want to add almond milk to your diet, do not purchase the ones made with pasteurized nuts, as they may harm your health. Instead, make your own using raw, unpasteurized almonds. Here’s how to make almond milk at home.

Is Butternut Squash Keto?

Butternut squash is a type of winter squash with more carbohydrates than summer squash. In light of this, adding it to your ketogenic diet isn’t recommended. However, you may still consume this vegetable, but in very small, controlled amounts. Make sure you closely monitor your carb consumption to prevent going off ketosis.34

Are Tomatoes Ketogenic?

According to the USDA, a 100-gram serving of red tomatoes has 3.89 grams of carbohydrates.35 You may add this fruit to your ketogenic diet safely and gain its beneficial nutrients, particularly lycopene. Researchers from Ohio State University suggest that this antioxidant may help protect your skin from sun damage, which may result in a lowered risk of skin cancer tumors.36

Remember to always cook tomatoes to improve their nutritional value. Research shows that cooked tomatoes have increased lycopene content, as well as total antioxidant activity. In one study that heated tomatoes to just over 190 degrees Fahrenheit for two, 15 and 30 minutes, results indicated that:37

• Beneficial trans-lycopene content increased by 54 percent, 171 percent and 164 percent, respectively

• Levels of cis-lycopene (which is a form easily absorbed by your body) rose by six, 17 and 35 percent, respectively

• Overall antioxidant levels increased by 28, 34 and 62 percent, respectively

Who Should Not Be on a Ketogenic Diet?

Based on published studies, a ketogenic diet can be beneficial for optimizing your health. However, not everyone should follow this eating plan due to certain factors. If you fall within any of the following categories, I recommend that you do not push through with a ketogenic diet for safety reasons:38,39

Pregnant:  During pregnancy, your body undergoes many changes that require nutrients from various sources. Therefore, severely restricting yourself from healthy carb sources may negatively impact your baby’s health.40

Breastfeeding: Breastfeeding women should avoid a ketogenic diet throughout the child’s breastfeeding phase.

That’s because women need oxaloacetate, a compound essential for creating lactose for breastmilk, which is essential for their baby’s growth.

An athlete who’s about to start a new season: Athletes can greatly benefit from the energy produced by ketones, but it takes around four to six weeks for your body to achieve ketosis.

During this time, your body has not yet adapted to using fat as an energy source, which may impede your performance in upcoming athletic events.

If you wish to take advantage of the ketogenic diet, give your body time to adapt by planning ahead during the offseason.

Had a gallbladder removed: Your gallbladder collects and concentrates bile, allowing your digestive tract to absorb dietary fat properly.

Without it, dietary fat won’t be absorbed as much, which can lead to nutrient deficiencies, since a ketogenic diet largely relies on fat for nutrients.

Has a history of kidney stones: If you have developed kidney stones before, a ketogenic diet may increase your chances of getting them again.

That’s because ketones are naturally acidic, which increases the production of uric acid and the formation of stones.

On the other hand, kidney stones may be prevented while on a ketogenic diet if you increase your consumption of potassium from leafy greens and other high-fat foods such as avocado.

Staying hydrated throughout the day also helps lower your risk of developing stones.

Your body is still growing: In one study, epileptic children experienced a reduction in symptoms and improved cognitive performance when a ketogenic diet was introduced.41

However, this may have a negative effect on the growth of their bodies in the long run, according to a study published in the journal Developmental Medicine & Child Neurology.42

Researchers believe that a ketogenic diet reduces the production of insulin-like growth factor 1 (IGFT-1), a hormone essential in the development of the bones and the muscles of kids and teenagers.

If your child absolutely needs to be on a ketogenic diet, consult with a doctor first to discuss any potential growth issues.

Naturally thin: Naturally thin people with a body mass index (BMI) of 20 or less should avoid a ketogenic diet because it may induce further weight loss, which can be detrimental to your overall health.

Have rare metabolic disorders: Disorders such as Gaucher disease, Tay-Sachs, Niemann-Pick and Fabry disease can interfere with fat metabolism, thus affecting energy production.43

If you have any of the aforementioned disorders, a ketogenic diet is not recommended as it relies largely on fat for energy production.

Struggling with anorexia: Anorexics may suffer from rapid starvation if they follow a ketogenic diet, because they already limit their calorie consumption and have an extreme fear of eating fat, which a ketogenic diet has lots of.

If they embark on a ketogenic eating plan, they may also suffer from low energy, because a ketogenic diet relies on dietary fat as the main source of fuel.

However, their overall well-being may benefit from ketones through careful medical and psychiatric supervision.

Pancreatic insufficiency: Pancreatic insufficiency is a condition where your pancreas does not produce enough enzymes to help break down and absorb nutrients in your digestive tract.

If you have an enzyme deficiency, I suggest having it treated first before embarking on a ketogenic diet, because your digestive system will have a hard time absorbing dietary fats.

The Side Effects of a Ketogenic Diet

Starting a ketogenic diet can help optimize your health tremendously in many ways. But like any major dietary changes, it can have several undesirable (but not alarming) side effects, such as:

Bad breath: Once you start on a ketogenic diet, you may notice that your breath will have an undesirable odor due to the increased acetone levels in your body. Acetone is a ketone produced during ketosis, which is expelled in your urine and partly your breath.

On a positive note, detecting acetone in your breath is a good indicator that your ketogenic diet is working.44 You can brush your teeth and/or rinse your mouth with coconut oil to help remove the bad breath.

Short-term fatigue: You may begin to feel fatigue at the start of a ketogenic diet. It’s actually one of the main reasons why many people choose not to continue with this approach long before they can enjoy the benefits.45

The reason why you get tired at the start is your body is adapting from using carbohydrates for energy to healthy fats. The transition doesn’t happen overnight, and it may take you anywhere between seven to 30 days before your body achieves full ketosis.46

Frequent urination: During the first few days of implementing a ketogenic diet, you may notice that you’re using the bathroom more often. That’s because your body is dumping the glycogen in your liver and muscles as urine. Furthermore, as the insulin level in your blood begins to drop, excess sodium is expelled in the form of urine as well.47

Digestive problems: A huge shift into any dieting method can increase your risk of digestive problems, and the ketogenic diet is no exception. Constipation is commonly reported among those who are starting out on a ketogenic diet, but it may disappear in a few weeks once your body gets used to the healthier food you’re eating.48

Sugar cravings: You may develop intense sugar cravings as your body switches from sugar to fat for fuel. However, I encourage you not to give in to temptation. You can practice various relaxation method such as the Emotional Freedom Techniques or yoga to take your mind away from sugary foods.49

Hair loss: You may notice more strands of hair getting stuck on your brush during the first few days of your ketogenic diet. Don’t worry because this is not a big cause of concern, since hair loss can result from any major dietary changes in general. It will stop once your body achieves ketosis.50

Is the Ketogenic Diet Safe?

Based on published research, the benefits of the ketogenic diet are clear and defined. Weight loss, lowered insulin levels and reduced appetite are health improvements that most people will enjoy in the long run. That being said, there are some side effects that you may experience when you first start out, such as those mentioned above.

In addition, you may experience “carb flu,” a condition that mimics flu-like symptoms, such as fatigue and headaches. This generally occurs during the onset of the ketogenic diet because your body will have to adjust after relying on carbohydrates for fuel for so long.51 The symptoms typically last less than a week (or two) only. If carb flu does happen to you, here are some things you can do to feel better while you’re transitioning into ketosis:52

• Increase water intake

• Slightly increase your consumption of healthy fats and proteins

• Avoid sugar-free foods

Once you feel better, you can regulate your intake of water, fats and proteins into a full-fledged ketogenic diet. Aside from carb flu, be warned that staying in long-term, continuous ketosis may have drawbacks that may actually undermine your health and longevity. To stay on the safe side, I recommend undergoing a cyclic ketogenic diet. The “metabolic magic” that ketosis brings to the mitochondria actually occurs during the refeeding phase, not during the starvation phase.

What Are Keto Sticks and Strips?

Keto strips and sticks are useful tools in helping you figure out whether you’re in ketosis or not. There are three common ways to achieve this objective:53

• Blood ketone meter: The most accurate tool, but is generally expensive

• Urine stick: It will provide a Yes/No answer to whether you’re in ketosis or not, but it will not provide a measurement of your current ketones

• Breath ketone meter: More accurate than a urine stick, but the accuracy of results can vary54

Blood ketone strips are considered the best testing tool, but they can be financially exhausting in the long run. To help minimize costs, you can check for ketones every few days instead of daily.

The Ketogenic Diet Can Positively Transform Your Health

Going into nutritional ketosis by following a ketogenic diet is one of the most radical but highly beneficial lifestyle changes you can make to improve your health. As with most dietary changes, always remember to listen to your body. If you feel any side effects other than the ones listed above, then necessary adjustments to your food intake may be needed.

Frequently Asked Questions About the Ketogenic Diet

Q: Is the ketogenic diet healthy?

A: As numerous studies have indicated, the ketogenic diet may potentially benefit your health in numerous ways. However, long-term ketosis may have unwarranted negative effects on your health, so it’s better to cycle out of ketosis once in a while for safety reasons.

Q: How do I go into nutritional ketosis?

A: To enter into a state of nutritional ketosis, take a look at what you’re currently eating and remove any unhealthy items such as sugary drinks and processed foods. The next step is to consume whole, organic foods that are high in healthy fats, have moderate protein and only minimal carbohydrates.

Q: How long does it take to get into ketosis?

A: Each person reacts differently to a ketogenic diet. You may experience a few side effects in the first seven to 30 days, such as constipation, fatigue and urination. But once your body normalizes, you will start feeling the benefits.

Q: How many carbs can I consume to be in a state of ketosis?

A: It’s generally recommended that only 5 percent of your daily diet is allocated to carbohydrates because if you consume more than that, your body gets thrown off ketosis. However, this is only for SKD, or the standard ketogenic diet. If you’re an athlete or a bodybuilder, you can consume more carbs without affecting ketosis by following a targeted ketogenic diet (TKD) or a cyclic ketogenic diet (CKD).

Q: How long does it take before ketosis shows results?

A: The results of ketosis can be felt as early as the first week when your body begins to dump water and carbohydrates, but the weight loss will only be minor.55 As time goes on, your body will begin to consistently shed excess fat, provided you stick to your ketogenic program.56

Q: What is the keto flu?

A: Keto flu, or carb flu, is a possible reaction your body may experience as a result from switching to fat for fuel from carbs. Issues like muscle soreness, fatigue, headaches and general fogginess may occur.57

Q: Why am I not losing weight on keto?

A: There are a few possible reasons why you’re not undergoing ketosis, such as:58

• Eating too much fruit: Fruits contain fructose that can throw you off ketosis when consumed too much.

• You’re consuming hidden carbohydrates: Certain vegetables, dairy and nuts have high carb content, so make sure that you review the carb content of the food you’re eating.

• You’re eating too much: Consuming too much healthy fat can drastically increase your daily caloric intake, preventing you from losing weight.

• You’re eating too little: Consuming too few calories can slow down your metabolism, making your body conserve itself in response to inadequate energy levels.

Q: What is keto coffee?

A: Keto coffee is simply coffee with MCT oil and raw, grass fed butter, which gives the drink not only energy-boosting, but also fat-burning properties.

Q: Is the ketogenic diet safe long-term?

A: Long-term ketosis may be unhealthy, so you should switch to a cyclical ketogenic diet to introduce appropriate amounts of carbohydrates into your body once in a while.

Q: How many carbs a day should you consume on a ketogenic diet?

A: Limiting your net carb intake to under 50 grams per day can help transition your body into burning fat for fuel.

Q: How much weight can you lose on a ketogenic diet?

A: There’s no specific answer for this question, as it is dependent on many factors. However, you may be able to spot improvements right away. In a study that tested the ketogenic diet on obese people, researchers noted that after 24 weeks, the test subjects lost around 14 kilograms (30.8 pounds) of excess weight, going from an average 101.03 kilograms to 86.67 kilograms (222.7 pounds to 191 pounds).59

Q: Can you eat beans on keto?

A: It’s possible to eat beans, but only during the initial stage of the ketogenic diet. That’s because they’re high in net carbs, making them ideal only when you begin cycling in and out of ketosis. Beans should be consumed during your carb “feasting” days.

Q: Do calories matter on keto?

A: Counting your calories on a ketogenic diet is important as it will dictate your weight goals. In my case, I had to increase my caloric consumption in order to maintain my ideal weight. If you’re trying to lose weight, cutting back on your calories may work to your benefit.

Q: Can you drink alcohol on a ketogenic diet?

A: In general, I don’t recommend that you drink any form of alcohol, especially when you’re trying to lead a healthy lifestyle.

Fat for Fuel: A Radical Approach to Achieving a Healthier You

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• Shifting your body from burning sugar to fat for energy

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• Starving cancer cells

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from HealthyLife via Jake Glover on Inoreader https://articles.mercola.com/sites/articles/archive/2018/05/26/ketogenic-diet-beginners-guide.aspx

[sherristockman]

A Beginner’s Guide to the Ketogenic Diet: An Effective Way of Optimizing Your Health Dr. Mercola Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health because they eventually cause you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation and become prone to cellular damage. To avoid this problem, significant changes in your diet are necessary, and the best way is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet. But what exactly is a ketogenic diet? This guide will tell you everything you need to know about a ketogenic diet — how you can apply it to your lifestyle and what positives you can reap from it. The Various Benefits of the Ketogenic Diet A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what I recommend for most people who would like to optimize their health. There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier. You’ll be excited to know that a ketogenic diet can help with the following: • Weight loss: If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were given a low-carb ketogenic diet and a low-fat diet. After 24 weeks, researchers noted that the low-carb group lost more weight (9.4 kilograms; 20.7 pounds) compared to the low-fat group (4.8 kilograms; 10.5 pounds).1 Even my own body was able to feel the benefits of following a ketogenic diet. I was able to drop my weight from 180 to 164 pounds, despite eating 2,500 to 3,000 calories per day. Since then, I have increased my consumption to 3,500 to 4,000 calories just to maintain my ideal weight. • Anti-inflammatory: The human body can use sugar and fat as fuel sources. However, the latter is preferred because it is a cleaner, healthier fuel, as it releases far fewer reactive oxygen species (ROS) and secondary free radicals. By eliminating sugar from your daily food consumption, you’re decreasing your risk of developing chronic inflammation throughout your body. • Increasing muscle mass: Jeff Volek, Ph.D., is a registered dietitian specializing on how a high-fat, low-carb diet can affect health and athletic performance. In one of his books, he states that ketones have a similar structure to branched-chain amino acids that can be useful for building muscle mass. Ketones spare these amino acids, leaving higher levels of them around, which can help promote muscle mass. • Reducing appetite: Constant hunger can cause you to consume more calories than you can burn, which can eventually lead to weight gain. A ketogenic diet can help you avoid this problem because reducing carbohydrate consumption can reduce hunger symptoms. In one study, participants who were given a low-carbohydrate had reduced appetites, helping them lose weight easier.2 • Lowering insulin levels: When you consume carbs, they are broken down into sugars in your body. In turn, this causes your blood sugar levels to rise and leads to a spike in your insulin. Over time, you may develop insulin resistance, which can progress to Type 2 diabetes. By altering your diet to a ketogenic approach, you can reduce your risk of developing Type 2 diabetes. In a study published in Nutrition & Metabolism, researchers noted that diabetics who ate low-carbohydrate ketogenic diets were able to significantly reduce their dependency on diabetes medication, and may even reverse it eventually.3 The Ketogenic Diet May Help Lower Your Risk of Cancer Cancer is a devastating disease and is one of the leading causes of death all over the world. To make things worse, the medical profession has practically ignored evidence that indicates cancer as a metabolic and mitochondrial problem, causing conventional cancer treatment methods to fall short on their promises. I believe (as well as the numerous experts I have interviewed) that over 90 percent of cancer cases are either preventable or treatable. The key here is to view cancer as a metabolic dysfunction, allowing you to gain control over this dreadful disease. Simply put, the right foods and strategies may help suppress cancer growth while simultaneously pushing it into remission. What most people don't know is that cancer cells are mainly fueled by glucose. In this regard, the ketogenic diet may be the best answer. By depriving them of their primary source of fuel, as well as protein restriction, cancer cells will literally starve to death. In addition, research regarding the ketogenic diet in relation to fighting cancer has grown over the years, and the data indicates that aside from being a form of cancer prevention, the ketogenic diet may help complement common cancer treatments, such as radiation therapy and chemotherapy.4 Different Types of Ketogenic Diets You Can Try There are several variations of the ketogenic diet based on specific needs: • Standard ketogenic diet (SKD): SKD is the type I typically recommend for most people, because it is very effective. It focuses on high consumption of healthy fats (70 percent of your diet), moderate protein (25 percent) and very little carbohydrates (5 percent).5 Keep in mind that there’s no set limit to the fat, because energy requirements vary from person to person, depending on their daily physical activities. However, the majority of your calories still need to come from fats, and you still need to limit your consumption of carbohydrates and protein for it to become a standard ketogenic diet.6 • Targeted ketogenic diet (TKD): TKD is generally geared toward fitness enthusiasts. In this approach, you eat the entirety of your allocated carbs for the day before and after exercising. The idea here is to use the energy provided by the carbs effectively before it disrupts ketosis.7 If you’re following this approach, I recommend that you eat carbs that are easily digestible with a high glycemic index to avoid upsetting your stomach. Then, when you’re done exercising, increase your intake of protein to help with muscle recovery, then continue consuming your fats afterward.8 • Cyclic ketogenic diet (CKD): Whereas TKD is focused on fitness enthusiasts, CKD is focused more on athletes and bodybuilders. In CKD, you cycle between a normal ketogenic diet, followed by a short period of high carb consumption or “re-feeds.”9 The idea here is to take advantage of the carbohydrates to replenish the glycogen lost from your muscles during athletic activity or working out.10 If you’re a high-level athlete or bodybuilder, CKD may be a viable method for you. It usually consists of five days of SKD, followed by two days of carb-loading. Again, this method isn’t recommended for most people who do not have a high rate of physical activity.11 • High-protein ketogenic diet: This method is a variant of the SKD. In a high-protein diet, you increase the ratio of protein consumption to 10 percent and reduce your healthy fat consumption by 10 percent. In a study involving obese men that tried this method, researchers noted that it helped reduce their hunger and lowered their food intake significantly, resulting in weight loss.12 If you’re overweight or obese, this may help you at first, then you can transition to SKD after you normalize your weight. • Restricted ketogenic diet: As mentioned earlier, a ketogenic diet can be an effective weapon against cancer. To do this, you need to be on a restricted ketogenic diet. By restricting your carbohydrate and calorie intake, your body loses glycogen and starts producing ketones that your healthy cells can use as energy. Because cancer cells cannot use these ketones, they starve to death.13 As of the moment, there is no industry standard as to how many calories should be consumed in a restricted ketogenic diet, but there are published studies that provide estimates. In one example, a 65-year-old woman who was suffering from glioblastoma multiforme (GBM), an aggressive type of brain cancer, was put into a restricted ketogenic diet that started with water fasting and then proceeded to consume 600 calories a day only. After two months, her weight decreased and the ketones in her body elevated. Furthermore, there was no discernable brain tumor tissue detected using magnetic resonance (MRI) or fluorodeoxyglucose-positron emission tomography (FDG-PET) imaging scans.14 In another study that involved mice with brain tumors, administration of 65 to 75 percent of the recommended daily calories helped reduce tumor growth by 35 and 65 percent among two different test groups. Total carb consumption was restricted to 30 grams only.15 A different mice study strictly limited carb consumption to 0.2 percent only, which helped reduce the growth of glucose-fermenting tumors.16 In a pilot trial published in Nutrition & Metabolism, a 70-gram carbohydrate restriction combined with a ketogenic diet may help improve quality of life among patients affected with late-stage cancer. However, more trials will need to be conducted regarding its effectiveness against cancer progression, according to the researchers.17 At any rate, if you wish to undergo a restricted ketogenic diet for specific health reasons, consult with your doctor first. They may be able to help you figure out the optimal number of calories to consume and carbohydrates to restrict for maximum effectiveness. Popular Low-Carb Diets Versus the Ketogenic Diet: How Do They Compare? Of course, the ketogenic diet is not the only low-carb diet out there, and you may have heard of other popular eating strategies that may help improve your health. So how do they stack up against the ketogenic diet? Atkins Diet Versus Ketogenic Diet The Atkins diet is a low-carb eating program promoted by Dr. Robert C. Atkins, who wrote about it back in 1972.18 In essence, the diet is all about restricting carbohydrate consumption while emphasizing protein and healthy fats as sources of fuel, as well as high-fiber vegetables to help promote weight loss.19 Similar to the ketogenic diet, you will have to avoid starchy and sugary sources of carbohydrates like bread, pasta and potatoes, as well as processed meats and junk foods. Instead, you will have to consume more grass fed meats, pasture-raised eggs, cheese and fatty fish. 20 One key difference that sets the Atkins diet apart from the ketogenic diet is that it allows unlimited consumption of protein, which can cause a significant drawback to your health.21 Research suggests that excessive protein consumption can stimulate your mammalian target of rapamycin (mTOR) pathway, accelerating aging and cancer growth. Paleo Diet Versus Ketogenic Diet The Paleo diet is another popular eating trend based on the habits of our Paleolithic ancestors. Its foundation focuses on eating lean meat, seafood, fresh fruits and nonstarchy vegetables. You must also remove processed foods, drinks, grains and sugar from your eating habits for the Paleo diet to have a positive effect on you. While research suggests that the Paleo diet may benefit your health, one foreseeable problem with this eating regimen is that it consumes too much protein, which can negatively affect your health in the long run. Instead, I believe it is far better to moderate your protein intake and increase consumption of healthy fats. How Many Carbs a Day Should You Get While on a Ketogenic Diet? When determining the ideal max carbs on keto, I believe that the following amounts can be effective for most people: • 70 percent healthy fats • 25 percent high-quality protein • 5 percent carbohydrates Ideally, your keto carb limit should be kept to under 50 grams a day, or 4 to 10 percent of your daily calories. This will help you transition to burning fat for fuel. However, this number may change depending on various factors. For example, if you have Type 2 diabetes, you will have to restrict your carb intake to as little as 20 grams per day. All in all, you will have to rely on your body’s feedback to help you identify the ceiling amount for your carb intake. How to Get Started on the Ketogenic Diet Taking your first step into the ketogenic diet is an exciting phase for your health. But before coming up with an actual ketogenic diet food list, it’s important to first take a look at what you’re eating now and take out anything that’s unhealthy. This means that you have to remove sugars, grains, starches and packaged and processed foods from your diet. Basically, anything that won’t add to your new eating regimen has to go. This is what I call a “pantry sweep.” Furthermore, avoid drinking milk because it contains the carbohydrate galactose — drinking just one glass can basically eat up your entire carb allotment for the day. In addition, avoiding milk helps lactose-intolerant people to implement the ketogenic diet. The table below provides a good overview of many other foods that are surprising sources of sugar. If you have any of the following in stock, I encourage you to take them out immediately: Condiments Beverages Snacks Meals • Salsa • Ketchup • Packaged salad dressings • Lattes • Flavored kefir • Commercially prepared smoothies • Fresh or dried fruits • Flavored yogurt • Peanut butter with added sugar • Frozen dinners • Many Thai and Vietnamese dishes, such as Pad Thai Hydrogenated fats, such as canola and sunflower oil, must also be avoided, as they’re typically high in omega-6 fats, which can easily throw off your omega-6 to omega-3 ratio. Another thing that you should work on is improving your skill in reading product labels, particularly total carbohydrates. This will be your most important indicator to help you compute your overall carbohydrate consumption, allowing you to create your ketogenic diet. The Ideal Keto Diet Foods to Eat When it comes to the core of an actual ketogenic diet, remember that you need to consume only moderate amounts of protein, or about one-half gram per pound of lean body mass, each day. In addition, carbohydrates must be minimized and high-quality fats increased to serve as your new fuel source. To ease yourself into a ketogenic diet meal plan , I recommend adding C8 medium-chain triglyceride (MCT) oil into your food. It’s typically more expensive than other types of MCT oil, but I prefer it because it converts into ketones more effectively. You can start with 1 teaspoon per day, then gradually increase your consumption to 2 to 3 tablespoons. If your stomach does not agree with MCT oil, you can try MCT powder, which is easier on your stomach. From there, you can start adding more healthy fats to your diet using the keto food list below: Foods Rich in Healthy Fats The table below should comprise the bulk of your ketogenic diet foods: Coconut oil Animal-based omega-3 fats from healthy sources such as wild-caught Alaskan salmon, sardines, anchovies and krill Olives and olive oil (make sure they are third-party certified because most olive oils are diluted with vegetable oils) Raw, grass fed butter Raw nuts, such as macadamia, almonds and pecans Various seeds such as pumpkin, sesame, cumin and hemp Avocados Grass fed meats Lard and/or tallow Ghee (clarified butter) Raw cacao butter Organic pastured eggs Ideally, your healthy fat consumption should comprise 70 percent of your daily requirements, so be sure to incorporate the aforementioned foods adequately into your daily meal plan. Fiber Is Important Fiber, an essential component found in fruits and vegetables, plays an important role in the ketogenic diet. Research indicates that fiber can offer various health benefits, depending on what type you consume: • Soluble fiber: This type of fiber helps you feel full longer, which can prevent you from overeating, as well as hindering the breakdown and digestion of dietary cholesterol, which may help normalize your cholesterol levels. It also helps slow down the rate of carb digestion, which may control blood sugar spikes. • Insoluble fiber: Commonly found in vegetables, this type of fiber adds bulk to your stool, which can help facilitate regular waste elimination. In addition, it may reduce the risk of bloating, pain and constipation. • Digestive-resistant starch: This type of fiber ferments in your large intestines, nourishing your gut bacteria to support optimal health. Leafy vegetables are great sources of fiber (as well as various nutrients and antioxidants), such as: Broccoli Spinach Kale Parsley Swiss chard Collard greens Arugula Beet greens Brussels sprouts You may also consider adding these other low net carb vegetables to your regular meals: Asparagus White mushrooms Cucumber Tomatoes Cauliflower Eggplant Most Fruits Should Be Off Limits While fruits are generally healthy for you, the majority of them should be avoided in a ketogenic diet because of their high amounts of sugar. However, certain citrus fruits and berries are safe to eat in moderate quantities, because they are rich in antioxidants that can support your health. • Blackberry • Blueberry • Cranberry • Limes and lemons (You can add a few slices to your drinking water) • Grapefruit (eat a few sections in lieu of vegetables) Watch What You Drink As for beverages, there are several you can choose from. The most important is high-quality filtered water, but you may also drink organic black coffee (without any sweeteners or milk), which is rich in antioxidants. Coconut milk can be consumed, as well as herbal teas because they are rich in various antioxidants and nutrients. Beware of Lectins Lectins are sugar-binding plant proteins that can attach to your cell membranes, which can cause weight gain and ill health even if you eat a nutritious diet. They’re found in plenty of plant foods, including eggplants, tomatoes and squash. However, complete avoidance of lectins is neither possible nor ideal because you would be missing out on other nutrients in vegetables. Instead, here are some effective ways you can reduce lectins from your diet: • Peeling and deseeding your fruits and vegetables: The skin, hull and seeds tend to contain the highest amounts of lectins. • Sprouting: Seeds, grains and beans will deactivate lectins when sprouted. However, there are exceptions such as alfalfa, where the inverse actually happens. • Fermenting: Fermented vegetables not only have reduced lectin content, but also an improved nutritional profile. • Using a pressure cooker: Lectins are effectively neutralized when using this household appliance. Avoid using slow cookers because they can actually raise the lectin content due to the low cooking temperature. As you can see, the list of foods you can eat is quite extensive. But what does an actual day of following a ketogenic diet look like? To help you ease into it, here’s a sample one-day eating plan that can guide you: Sample One-Day Ketogenic Meal Plan 1. As you start your day: Measure your glucose level when you wake up. You can have a cup of coffee or tea with 2 tablespoons of grass fed butter, coconut oil or MCT oil melted into it. 2. Breakfast: As hunger begins to set in, start consuming mostly protein and fats together, such as two pasture-raised eggs cooked in 1 tablespoon of ghee and 1 tablespoon of coconut oil. Alternatively, you may cook one egg with two strips of organic bacon. Time-pressed individuals can make a smoothie using the following ingredients: Unsweetened almond milk Unsweetened protein powder Organic cream 1 tablespoon of coconut milk or a teaspoon of MCT oil Two strawberries or a small handful of blueberries Stevia to taste 3. Lunch: Lunch is best taken when your glucose reading is 80 or lower, or a few hours after your first meal. Start with 2 to 3 cups of salad greens along with half an avocado. An ideal amount of protein should also be consumed (chicken, fish or lamb), plus 2 tablespoons of extra virgin olive oil, a splash of white wine vinegar and 2 tablespoons of a hard cheese grated over the top. 4. Dinner: Ideally dinner should be eaten three hours before bedtime. If you eat at night when your energy levels are low, you risk flooding your mitochondria with reactive oxygen species (ROS). This last meal for the day should have a smaller portion of protein cooked in high-quality fat. A serving of vegetables drizzled with olive oil or coconut oil must also be added. Keep in mind that your overall serving should be lighter than your breakfast or lunch. 5. Snacks: Fat-rich foods light on your stomach such as macadamia nuts and pecans are keto-friendly snacks. Celery, avocado and my Fat Bomb recipe below are great choices as well. Ketogenic Recipes You Can Try Order now and receive 3 limited time bonus gifts! Oftentimes, people underestimate the potential a healthy diet can bring to your overall well-being. In truth, the food you eat contributes to 80 percent of your overall health, with the remaining 20 percent dependent on various lifestyle factors. Now that you’re aware of what the ketogenic diet can be capable of, the question is: How do I start making ketogenic meals in the first place? In my book “Fat for Fuel,” I sought to educate readers about the benefits of using healthy fats as a catalyst to bring about improved mitochondrial function, thus allowing you to achieve better health. In essence, the book answers WHY it is important for you to consume healthy fats. However, you still need to know HOW to prepare the right ketogenic foods in an appetizing way. That’s why I co-wrote the “Fat for Fuel Ketogenic Cookbook” alongside renowned Australian celebrity chef Pete Evans. This book combines research-backed medical advice with delicious, kitchen-tested recipes that will help make shifting to fat-burning much easier. Whether you’re just a budding cook or a master chef, there’s a delicious meal waiting to be prepared that’ll take your health to the next level. I also encourage you to try these keto-friendly recipes below, which I use in my daily routine. They’re not included in the book, but they serve as a good introduction to the ketogenic diet. Dr. Mercola's Chocolate Fat Bomb Recipe Ingredients: • 1 tablespoon of black sesame seeds • 1 tablespoon of flax seeds • 1 tablespoon of black cumin seeds • 1 tablespoon of pumpkin seeds • 1 tablespoon of organic psyllium • 1 tablespoon organic psyllium • 1 tablespoon chia seeds • 1 scoop Dr. Mercola's Organic Greens • 1 teaspoon calcium from ground-pastured eggshells • 1/2 ounce cocoa butter • 1 whole avocado • 1 to 2 tablespoons medium-chain triglyceride (MCT) oil • 1 drop Stevia • Filtered water Procedure: 1. Let the black sesame, flax, pumpkin and black cumin seeds soak overnight (roughly 14 hours) in a mixing bowl. 2. Mix the remaining ingredients. 3. Pour water to desired consistency — it can range from a liquid to pudding texture. 4. Using an immersion blender, blend for two to five minutes for desired consistency. Dr. Mercola's Keto Salad Recipe Ingredients: • 2 ounces ground organic lamb • 1/3 red onion • 1 whole avocado • 2 to 4 ounces sunflower seed sprouts • 1 to 2 tablespoons Dr. Mercola's coconut oil • 6 pieces anchovies (packed in salt, not oil) • A handful of oregano to your desired flavor (cut finely) • 2 to 4 ounces fennel bulb and/or leaves • 2 sprigs rosemary (chopped finely) • 100 grams red pepper • A handful Malabar spinach • 1 habanero pepper (chopped) • 1 tablespoon salmon fish roe • 2 to 3 ounces grass fed pastured butter • 3 ounces fermented vegetables • 4 to 7 shakes Dr. Mercola's Himalayan salt • 10 to 20 shakes ground pepper (depending on your preference) Procedure: 1. Gently heat the coconut oil in a frying pan. 2. Add onions and ground organic lamb at very low heat for 20 to 25 minutes. 3. In a separate bowl, cut and mix the remaining ingredients. 4. After 25 minutes, add the onions to the salad and then mix it well. 5. Rinse salt off the anchovies and soak them for five minutes. 6. Split each anchovy into three pieces and add to the salad. 7. Add the organic lamb to the salad. Dr. Mercola's Macadamia Nut Fudge Recipe Ingredients: • 300 grams cocoa butter • 200 grams Dr. Mercola's coconut oil • 200 grams raw, organic-pastured butter • 300 grams macadamia nuts • 8 full droppers of stevia (you can use Luo Han as a substitute) • 1 teaspoon Dr. Mercola's organic vanilla extract Procedure: 1. Mix the butters and oils under low heat for three to five minutes. 2. Once the mixture cools, add the stevia and the vanilla extract. 3. Pour the fudge into 8-ounce wide ball jars. 4. Spread the nuts evenly across all jars. 5. Refrigerate until the fudge reaches the desired consistency This recipe makes eight servings. Are These Other Foods Ketogenic? Aside from the various keto-friendly foods mentioned in this article, you may be wondering if there are other options that may help support your ketogenic diet. If you find that the ketogenic diet is limiting when you start out, don’t worry. There’s actually a lot you can add to your diet that’s “keto” as long as consumption is controlled. Here are some commonly asked questions: Is Hummus Ketogenic? Hummus is a spread or dip made by grinding chickpeas, tahini, garlic, lemon juice, salt and olive oil together. Other spices like red pepper may be added as well to alter the flavor.22 Chickpeas are naturally high in carbs — a single cup alone contains 45 grams of carbohydrates.23 However, you can modify the recipe to make it more nutritious. Try this recipe from Pete Evans, which replaces the chickpeas with beetroot.24 Beware, though, that beets have the highest sugar content of all vegetables, so consume them in very controlled amounts. Is Popcorn Ketogenic? If you’re just starting out with the ketogenic diet, you may be wondering if this popular snack can fit into your new eating plan. The answer: It depends on your carbohydrate consumption.25 According to the United States Department of Agriculture (USDA), 1 cup of oil-cooked popcorn contains 6.29 grams of carbohydrates.26 Since I recommend that people usually limit their net carb consumption to under 50 grams per day, a single serving of popcorn may throw you off ketosis. If you choose to add popcorn into your ketogenic diet, I recommend making your own at home to minimize carb intake by using organic corn kernels. Using healthy fats to cook the kernels will also increase the ketogenic profile of the meal. Here’s an easy popcorn recipe I suggest you follow. Is Spaghetti Squash Ketogenic? Spaghetti squash (Cucurbita pepo) is a long, oblong-shaped yellow vegetable. When cooked, its flesh separates into thin noodles that resemble the beloved Italian dish. In this regard, the vegetable is sometimes called “squaghetti.” If you want to try it, here’s a recipe that you can follow. But is this food keto-friendly? Similar to popcorn, the answer depends on your needs. A single cup of spaghetti winter squash contains 6.98 grams of carbohydrates, which is well within the limit of your ideal daily net carb intake.27 Is Peanut Butter Ketogenic? Peanuts (and peanut butter) are high in omega-6 fatty acids, so consuming too much of this food can throw off your omega-6 to omega-3 ratio.28 Peanuts also contain lectins, which may exacerbate symptoms in people who have autoimmune diseases.29 Despite conflicting information, it is still possible to add peanut butter to your ketogenic diet, but I don’t generally recommend it, even when used sparingly. If you still want to push through with eating peanut butter, make sure that it is homemade by soaking the nuts overnight before production to reduce the lectin content. Also, calculate your servings accordingly to prevent going over your daily net carb intake to prevent throwing you off ketosis.30 Lastly, avoid commercial peanut butter, because the peanuts used are heavily sprayed with pesticides. Is Cheese Ketogenic? Certain types of dairy are recommended as part of the ketogenic diet, and cheese is one of them. That’s because it’s rich in healthy fat that may help augment your health, similar to other fat-rich foods. When choosing cheeses, make sure they’re made using raw grass fed milk to get all the healthy fats. Remember, the longer a cheese has been aged, the lower the carb content.31 Is Honey Ketogenic? Raw honey is a natural sweetener with various potential health benefits, such as fighting microbes and boosting immune system function. However, it is filled with fructose that can throw you off ketosis, even when taken in small amounts. It is recommended that you avoid honey if you want the ketogenic diet to truly benefit your health.32 Is Almond Milk Ketogenic? Almond milk is a viable alternative to dairy milk for the ketogenic diet, and it’s also ideal for lactose-intolerant individuals. In addition, research suggests that the fatty acids found in almond milk may help reduce the risk of heart disease.33 If you want to add almond milk to your diet, do not purchase the ones made with pasteurized nuts, as they may harm your health. Instead, make your own using raw, unpasteurized almonds. Here’s how to make almond milk at home. Is Butternut Squash Keto? Butternut squash is a type of winter squash with more carbohydrates than summer squash. In light of this, adding it to your ketogenic diet isn’t recommended. However, you may still consume this vegetable, but in very small, controlled amounts. Make sure you closely monitor your carb consumption to prevent going off ketosis.34 Are Tomatoes Ketogenic? According to the USDA, a 100-gram serving of red tomatoes has 3.89 grams of carbohydrates.35 You may add this fruit to your ketogenic diet safely and gain its beneficial nutrients, particularly lycopene. Researchers from Ohio State University suggest that this antioxidant may help protect your skin from sun damage, which may result in a lowered risk of skin cancer tumors.36 Remember to always cook tomatoes to improve their nutritional value. Research shows that cooked tomatoes have increased lycopene content, as well as total antioxidant activity. In one study that heated tomatoes to just over 190 degrees Fahrenheit for two, 15 and 30 minutes, results indicated that:37 • Beneficial trans-lycopene content increased by 54 percent, 171 percent and 164 percent, respectively • Levels of cis-lycopene (which is a form easily absorbed by your body) rose by six, 17 and 35 percent, respectively • Overall antioxidant levels increased by 28, 34 and 62 percent, respectively Who Should Not Be on a Ketogenic Diet? Based on published studies, a ketogenic diet can be beneficial for optimizing your health. However, not everyone should follow this eating plan due to certain factors. If you fall within any of the following categories, I recommend that you do not push through with a ketogenic diet for safety reasons:38,39 Pregnant: During pregnancy, your body undergoes many changes that require nutrients from various sources. Therefore, severely restricting yourself from healthy carb sources may negatively impact your baby’s health.40 Breastfeeding: Breastfeeding women should avoid a ketogenic diet throughout the child’s breastfeeding phase. That’s because women need oxaloacetate, a compound essential for creating lactose for breastmilk, which is essential for their baby’s growth. An athlete who’s about to start a new season: Athletes can greatly benefit from the energy produced by ketones, but it takes around four to six weeks for your body to achieve ketosis. During this time, your body has not yet adapted to using fat as an energy source, which may impede your performance in upcoming athletic events. If you wish to take advantage of the ketogenic diet, give your body time to adapt by planning ahead during the offseason. Had a gallbladder removed: Your gallbladder collects and concentrates bile, allowing your digestive tract to absorb dietary fat properly. Without it, dietary fat won’t be absorbed as much, which can lead to nutrient deficiencies, since a ketogenic diet largely relies on fat for nutrients. Has a history of kidney stones: If you have developed kidney stones before, a ketogenic diet may increase your chances of getting them again. That’s because ketones are naturally acidic, which increases the production of uric acid and the formation of stones. On the other hand, kidney stones may be prevented while on a ketogenic diet if you increase your consumption of potassium from leafy greens and other high-fat foods such as avocado. Staying hydrated throughout the day also helps lower your risk of developing stones. Your body is still growing: In one study, epileptic children experienced a reduction in symptoms and improved cognitive performance when a ketogenic diet was introduced.41 However, this may have a negative effect on the growth of their bodies in the long run, according to a study published in the journal Developmental Medicine & Child Neurology.42 Researchers believe that a ketogenic diet reduces the production of insulin-like growth factor 1 (IGFT-1), a hormone essential in the development of the bones and the muscles of kids and teenagers. If your child absolutely needs to be on a ketogenic diet, consult with a doctor first to discuss any potential growth issues. Naturally thin: Naturally thin people with a body mass index (BMI) of 20 or less should avoid a ketogenic diet because it may induce further weight loss, which can be detrimental to your overall health. Have rare metabolic disorders: Disorders such as Gaucher disease, Tay-Sachs, Niemann-Pick and Fabry disease can interfere with fat metabolism, thus affecting energy production.43 If you have any of the aforementioned disorders, a ketogenic diet is not recommended as it relies largely on fat for energy production. Struggling with anorexia: Anorexics may suffer from rapid starvation if they follow a ketogenic diet, because they already limit their calorie consumption and have an extreme fear of eating fat, which a ketogenic diet has lots of. If they embark on a ketogenic eating plan, they may also suffer from low energy, because a ketogenic diet relies on dietary fat as the main source of fuel. However, their overall well-being may benefit from ketones through careful medical and psychiatric supervision. Pancreatic insufficiency: Pancreatic insufficiency is a condition where your pancreas does not produce enough enzymes to help break down and absorb nutrients in your digestive tract. If you have an enzyme deficiency, I suggest having it treated first before embarking on a ketogenic diet, because your digestive system will have a hard time absorbing dietary fats. The Side Effects of a Ketogenic Diet Starting a ketogenic diet can help optimize your health tremendously in many ways. But like any major dietary changes, it can have several undesirable (but not alarming) side effects, such as: Bad breath: Once you start on a ketogenic diet, you may notice that your breath will have an undesirable odor due to the increased acetone levels in your body. Acetone is a ketone produced during ketosis, which is expelled in your urine and partly your breath. On a positive note, detecting acetone in your breath is a good indicator that your ketogenic diet is working.44 You can brush your teeth and/or rinse your mouth with coconut oil to help remove the bad breath. Short-term fatigue: You may begin to feel fatigue at the start of a ketogenic diet. It’s actually one of the main reasons why many people choose not to continue with this approach long before they can enjoy the benefits.45 The reason why you get tired at the start is your body is adapting from using carbohydrates for energy to healthy fats. The transition doesn’t happen overnight, and it may take you anywhere between seven to 30 days before your body achieves full ketosis.46 Frequent urination: During the first few days of implementing a ketogenic diet, you may notice that you’re using the bathroom more often. That’s because your body is dumping the glycogen in your liver and muscles as urine. Furthermore, as the insulin level in your blood begins to drop, excess sodium is expelled in the form of urine as well.47 Digestive problems: A huge shift into any dieting method can increase your risk of digestive problems, and the ketogenic diet is no exception. Constipation is commonly reported among those who are starting out on a ketogenic diet, but it may disappear in a few weeks once your body gets used to the healthier food you’re eating.48 Sugar cravings: You may develop intense sugar cravings as your body switches from sugar to fat for fuel. However, I encourage you not to give in to temptation. You can practice various relaxation method such as the Emotional Freedom Techniques or yoga to take your mind away from sugary foods.49 Hair loss: You may notice more strands of hair getting stuck on your brush during the first few days of your ketogenic diet. Don’t worry because this is not a big cause of concern, since hair loss can result from any major dietary changes in general. It will stop once your body achieves ketosis.50 Is the Ketogenic Diet Safe? Based on published research, the benefits of the ketogenic diet are clear and defined. Weight loss, lowered insulin levels and reduced appetite are health improvements that most people will enjoy in the long run. That being said, there are some side effects that you may experience when you first start out, such as those mentioned above. In addition, you may experience “carb flu,” a condition that mimics flu-like symptoms, such as fatigue and headaches. This generally occurs during the onset of the ketogenic diet because your body will have to adjust after relying on carbohydrates for fuel for so long.51 The symptoms typically last less than a week (or two) only. If carb flu does happen to you, here are some things you can do to feel better while you’re transitioning into ketosis:52 • Increase water intake • Slightly increase your consumption of healthy fats and proteins • Avoid sugar-free foods Once you feel better, you can regulate your intake of water, fats and proteins into a full-fledged ketogenic diet. Aside from carb flu, be warned that staying in long-term, continuous ketosis may have drawbacks that may actually undermine your health and longevity. To stay on the safe side, I recommend undergoing a cyclic ketogenic diet. The “metabolic magic” that ketosis brings to the mitochondria actually occurs during the refeeding phase, not during the starvation phase. What Are Keto Sticks and Strips? Keto strips and sticks are useful tools in helping you figure out whether you’re in ketosis or not. There are three common ways to achieve this objective:53 • Blood ketone meter: The most accurate tool, but is generally expensive • Urine stick: It will provide a Yes/No answer to whether you’re in ketosis or not, but it will not provide a measurement of your current ketones • Breath ketone meter: More accurate than a urine stick, but the accuracy of results can vary54 Blood ketone strips are considered the best testing tool, but they can be financially exhausting in the long run. To help minimize costs, you can check for ketones every few days instead of daily. The Ketogenic Diet Can Positively Transform Your Health Going into nutritional ketosis by following a ketogenic diet is one of the most radical but highly beneficial lifestyle changes you can make to improve your health. As with most dietary changes, always remember to listen to your body. If you feel any side effects other than the ones listed above, then necessary adjustments to your food intake may be needed. Frequently Asked Questions About the Ketogenic Diet Q: Is the ketogenic diet healthy? A: As numerous studies have indicated, the ketogenic diet may potentially benefit your health in numerous ways. However, long-term ketosis may have unwarranted negative effects on your health, so it’s better to cycle out of ketosis once in a while for safety reasons. Q: How do I go into nutritional ketosis? A: To enter into a state of nutritional ketosis, take a look at what you’re currently eating and remove any unhealthy items such as sugary drinks and processed foods. The next step is to consume whole, organic foods that are high in healthy fats, have moderate protein and only minimal carbohydrates. Q: How long does it take to get into ketosis? A: Each person reacts differently to a ketogenic diet. You may experience a few side effects in the first seven to 30 days, such as constipation, fatigue and urination. But once your body normalizes, you will start feeling the benefits. Q: How many carbs can I consume to be in a state of ketosis? A: It’s generally recommended that only 5 percent of your daily diet is allocated to carbohydrates because if you consume more than that, your body gets thrown off ketosis. However, this is only for SKD, or the standard ketogenic diet. If you’re an athlete or a bodybuilder, you can consume more carbs without affecting ketosis by following a targeted ketogenic diet (TKD) or a cyclic ketogenic diet (CKD). Q: How long does it take before ketosis shows results? A: The results of ketosis can be felt as early as the first week when your body begins to dump water and carbohydrates, but the weight loss will only be minor.55 As time goes on, your body will begin to consistently shed excess fat, provided you stick to your ketogenic program.56 Q: What is the keto flu? A: Keto flu, or carb flu, is a possible reaction your body may experience as a result from switching to fat for fuel from carbs. Issues like muscle soreness, fatigue, headaches and general fogginess may occur.57 Q: Why am I not losing weight on keto? A: There are a few possible reasons why you’re not undergoing ketosis, such as:58 • Eating too much fruit: Fruits contain fructose that can throw you off ketosis when consumed too much. • You’re consuming hidden carbohydrates: Certain vegetables, dairy and nuts have high carb content, so make sure that you review the carb content of the food you’re eating. • You’re eating too much: Consuming too much healthy fat can drastically increase your daily caloric intake, preventing you from losing weight. • You’re eating too little: Consuming too few calories can slow down your metabolism, making your body conserve itself in response to inadequate energy levels. Q: What is keto coffee? A: Keto coffee is simply coffee with MCT oil and raw, grass fed butter, which gives the drink not only energy-boosting, but also fat-burning properties. Q: Is the ketogenic diet safe long-term? A: Long-term ketosis may be unhealthy, so you should switch to a cyclical ketogenic diet to introduce appropriate amounts of carbohydrates into your body once in a while. Q: How many carbs a day should you consume on a ketogenic diet? A: Limiting your net carb intake to under 50 grams per day can help transition your body into burning fat for fuel. Q: How much weight can you lose on a ketogenic diet? A: There’s no specific answer for this question, as it is dependent on many factors. However, you may be able to spot improvements right away. In a study that tested the ketogenic diet on obese people, researchers noted that after 24 weeks, the test subjects lost around 14 kilograms (30.8 pounds) of excess weight, going from an average 101.03 kilograms to 86.67 kilograms (222.7 pounds to 191 pounds).59 Q: Can you eat beans on keto? A: It’s possible to eat beans, but only during the initial stage of the ketogenic diet. That’s because they’re high in net carbs, making them ideal only when you begin cycling in and out of ketosis. Beans should be consumed during your carb “feasting” days. Q: Do calories matter on keto? A: Counting your calories on a ketogenic diet is important as it will dictate your weight goals. In my case, I had to increase my caloric consumption in order to maintain my ideal weight. If you’re trying to lose weight, cutting back on your calories may work to your benefit. Q: Can you drink alcohol on a ketogenic diet? A: In general, I don’t recommend that you drink any form of alcohol, especially when you’re trying to lead a healthy lifestyle. Fat for Fuel: A Radical Approach to Achieving a Healthier You If you've been experiencing weight problems or dealing with other health issues for a long time and you're struggling to become healthier, you've come to the right place. In my new book, "Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy," I will show you many helpful strategies that can boost your health, such as: • Shifting your body from burning sugar to fat for energy • Controlling your weight by changing what and when to eat • Eliminating sugar cravings • Optimizing your mitochondrial health • Starving cancer cells And a whole lot more! I encourage you to order my new book and experience positive changes in your body that will last a lifetime.

[peacefulheartfarm]

Cheese Makes You Happy!

The topic for today is how cheese makes you happy! That's right. There is evidence that the nutrition in cheese can actually affect your mood among other things. I'm pleased to bring you this great news today!

Today’s Show

Homestead Life Updates

Cheese and Nutrition

Nutritional content

Cheese tastes good

Facts about fat content

Lactose intolerance

Why cheese makes people happy

Cheese Fondue Recipe

Homestead Life Updates

Scott is working hard on getting the creamery built. Every day that does not bring adverse weather sees him out there building the walls. There are also lots of other odds and ends and details he adds in there that breaks up the monotony. I’m am so blessed to have such a wonderful life here with him. Our life has purpose and meaning as we both work hard to bring you the benefits of traditional hand-made artisan cheese.

The winter drags on. Seems like a long one this year doesn’t it? Every year winter is the same 13 weeks on the calendar but the weather conditions during that period of time alters our perception of time, I think.

There is a common winter ailment called seasonal affective disorder. I’m sure some of you know of what I speak. It’s a type of depression that’s related to changes in the seasons. Symptoms can begin as early as the fall and continue into the winter months. Occasionally, SAD causes depression into the spring or early summer, but that is rarer. Spring usually brings a rush of relief.

I experience SAD every year. This year is different. I’ve significantly changed my diet and it shows. While I can still feel the effects of this winter season, it is muted compared to previous years. I feel kind of heavy sometimes; slightly weighted down by life in general.

As an aside, I generally just suffer through it. However, there are things you can do. Light therapy or phototherapy is the most common treatment. Some schools of thought attribute the issue to reduced vitamin D from the sun as there is less light due to the length of the day.  More severe cases may require medication or psychotherapy.

The symptoms may start as a minor issue such as having trouble sleeping or a general loss of interest in doing anything. Low energy, feeling sluggish or maybe agitated for no reason. As the season progresses, the symptoms get worse and worse. In the past it has seemed overwhelming to me. And then, poof, spring arrives and it all evaporates like mist.

Let’s talk about how cheese might help with that. Did you know that cheese has nutritional properties that stimulate our happy hormones? First, let’s cover the basic nutrition in cheese.

Cheese and Nutrition

Cheese is a delicious and tremendously efficient source of nutrition. It supplies many valuable nutrients, including proteins, sugars, vitamins, minerals, and trace elements. A 4-ounce piece of solid farmhouse cheese, for example, supplies more than half the adult nutritional requirements for protein, fat, calcium, and phosphorus as well as significant portions of vitamins A, B2, and B12. If you compare the nutritional content of a 3.5-ounce chunk of a hard, aged cheese such as Cheddar or Emmental to an equivalent amount of chicken eggs (two eggs are about 3.5 ounces), the cheese contains about twice as much protein and one quarter the cholesterol.

The miracle of evolution has ensured that milk is an extremely nutritious food. After all, without it how would mothers, down through the eons, have guaranteed the survival of their babies? Cheese concentrates the nutrients in milk. It’s a highly efficient method of getting vital nutrients for our bodies.

Another advantage to cheese is that its nutrients are “predigested” by bacteria and enzymes during cheesemaking and aging. That means the process of breaking down the proteins, fats, and sugars began before it was savored on our palette and began the journey to our tummy.

Plants in the pasture have absorbed nutrients from the soil; the dairy animals have extracted those nutrients, packaging them in the form of milk. That’s another place that a lot of gathering nutrients has already been done for you. Your body has to devote less effort to processing cheese than it does with many other comparably nutritious foods.

Cheese Tastes Good

Cheese tastes good and satisfies us. A big reason for that is the fat. There are beneficial fats available in milk. Many of them work as antioxidants and also provide fat-soluble vitamins good for our skin and other organs. In cheese, milk fats undergo lipolysis, which breaks them down into more easily absorbed and beneficial fatty acids, some of which in turn enable us to metabolize the fats from other foods.

CLA

Cheeses, especially those made from the milk of grass-fed animals, are a good source of conjugated linoleic acid, or CLA, a highly beneficial nutrient. In small studies involving animals, CLA has been shown to prevent heart disease and several types of cancer. It also appears to enhance the immune system.  CLA is considered a fat-reducing fat. You heard that right. There are studies on this. Let me give you some info from one study. I’ll put a link in the show notes.

Jean-Michel Gaullier, PhD with the Scandinavian Clinical Research Group did the study. It was a relatively small number of participants. 180 men and women were followed for a year. A third got a typical off-the-shelf pill of 80% CLA. Another third got a 76% CLA syrup formula, disguised in a capsule. The last third took a placebo capsule of olive oil.

No one had to change their diet or exercise habits. All reduced their calorie intake a little bit during the study. Likely that was due to tracking with a food diary. That can really wake you up to what you are actually consuming. As far as exercise, all got about the same amount.

The results were:

Both CLA groups lost weight – about 4 pounds; the placebo group stayed the same.

The CLA syrup group had a 9% body fat loss; the CLA pill group had 7% body fat loss; the placebo group had no body fat loss.

Both CLA groups had similar improvements in muscle mass.

Good news ay? Losing weight was good, but I found the conversion of fat to muscle mass to be the most interesting to me.

CLA is found naturally in beef, lamb, goat and dairy products.

Facts About Fat Content

Because cheese contains fat, naturally, it raises concerns. There are some valid concerns there. Not for the fat, but for the calories. A little bit of cheese goes a long way. Real cheese delivers a lot of nutritional bang for your buck and a lot of caloric bang for your buck. The fat is the culprit there. The key is to eat moderate amounts along with your other dietary choices. Let’s talk about the fat content of various cheeses.

Contrary to appearances, hard, grainy cheeses such as Parmesan may actually contain more fat than creamy, luxurious ones such as any triple cream cheese. The rich triple cream types are labeled “75% butterfat” while a Parmigiana–Reggiano claims around 35% butterfat. The trick is that cheeses are labeled by percentage of fat in their solid materials, not in their total weight.

Cheeses retain water, even after much of it is extracted during cheesemaking. The less water a cheese retains, the harder or denser it will be. A dense cheese with, say, 50% butterfat, could actually deliver more fat per serving than a soft, gooey one with 70% butterfat.

Lactose Intolerance

Let’s talk about lactose intolerance. Well–made, aged cheeses are actually one of the few dairy products that will not cause problems for many people with this difficulty. The first and most important step of cheesemaking, alongside protein coagulation, is the conversion of lactose into lactic acid – the souring or fermentation action of lactic acid bacteria on milk. The small amount of lactose left over after active cheesemaking ends is further broken down by glycolysis during aging.

What this means is that for people who have trouble digesting lactose, it’s not a problem because the digestion has already been done for them by the cheesemaking and aging process. Give it a try. You, too, can be a happy cheese eater. Speaking of cheese making your happy. Why is that?

Why cheese makes people happy

A wonderful piece of info I ran across wherein a neurologist talks about how cheese literally makes you happy. Dr. Thomas C Morell is the neurologist. Link to the article will be in the show notes. The title of the piece is Nutritional Neuroscience. The central core of the article is using nutrition to help heal TBI or traumatic brain injury.

There is some really good information about how the brain functions along with how and why nutrition is important to maximize brain function. Later in the article he gets specifically to cheese as “the first food that will help your brain.” He cites cheese as an extraordinarily rich source of proteins and amino acids. One of those amino acids is Tyrosine. Dr. Morell’s comments on the relation of tyrosine to neurotransmitters in the brain are noted in the article.

Some quotes from the article: (again, reference in the show notes) “The body does not produce Tyrosine so it must be obtained from outside sources, of which cheese contains very high concentrations. We quickly began to realize that cheese is one of nature's perfect foods for the body and for brain functioning! Furthermore, the pleasure of eating cheese in its multitude of varieties is not just for the sensuous pleasure of taste and smell, but actually has nutritional importance that will help the neurotransmitters in your brain. Cheese not only supplies calories for metabolism as well as being an excellent source of Calcium, but contains proteins and amino acids that are intricately associated with manufacturing many important brain chemicals.”

Then he talks about how cheese makes people happy.

“Cheese can make people happy. Why? It starts with Tyrosine which is a building block for many of the neurotransmitter chemicals in the brain. It can improve mood and well-being particularly during times of stress. Tyrosine is a substrate of many well-known neurotransmitters including adrenaline, norepinephrine, and dopamine. Cheese may be one of the basic primordial foods that improved the performance of our brain, with deep connections from the olfactory bulb to the parts of our brain responsible for memory and emotions. Cheese may just be the perfect food to capture the nutritional-emotional duality that our bodies and brains need!”

I find it so refreshing that our medical profession is starting to look at food as nutrition for building, maintaining, and healing the body.

“Cheese contains high levels of casein which is the primary protein found in milk. As casein is broken down and digested it is converted into Tyrosine. Casein is also broken down into the chemical casomorphin, an opioid molecule in the same family as morphine. This may explain some of cheese's addicting qualities!”

I can relate to the addicting quality of cheese. As my diet has improved, my urge for eating too much food is strongly diminished. However, once I start eating cheese, I may overeat if I don’t pay attention.

“There are many receptors for the Tyrosine molecule in the olfactory bulb where our sense of smell courses through the Central Nervous System. The Tyrosine in cheese is broken down into several chemicals. One of them is epinephrine (adrenaline) which has many positive physical and mental effects to make us more alert. Epinephrine also increases the flow of oxygen and glucose to the brain and muscles which elicits the "Fight or Flight" response to stressful or dangerous situations. Norepinephrine helps fight off depression and can improve our attention and concentration skills. Dopamine is a powerful neurotransmitter involved in mood stability and accounts for pleasurable feelings and activation of the brain's reward systems. Tyrosine is also a precursor to levodopa which is used to replace deficiency of Dopamine in Parkinson's disease. Finally, Tyrosine is also a precursor to Melatonin, the skin pigment that protects us from ultraviolet sunlight damage but is also associated with insulin production which regulates blood sugar levels.”

How perfect is cheese? It makes you feel good with the neurotransmitter action and supplies energy and protein. All are critical for brain performance and memory retention.

As a final note on the topic, have you ever wondered what those little crunchy pockets that develop in the paste of well-made aged cheeses are? Those are crystals of tyrosine embedded in the long chains of amino acids of the casein molecules. When they make your mouth water, they are not only providing cheese eating pleasure but they’re also setting into motion a series of very real and tangible benefits to your body and brain.

Let’s move on to today’s cheese fondue recipe.

Cheese Fondue Recipe

Cheese fondue can be fancy or it can be a quaint and close tradition in any family or group of friends. As an added bonus, it’s easy to make. The only skill needed is the ability to stand at a stove and stir.

Cheese fondue is a Swiss invention which became popular in the US in the 1960’s. I’m looking to revive that tradition. As its core fondue is melted cheese served in a pot over a portable heating device and enjoyed communally. It can be made with or without the official fondue set. A double boiler set up will work just fine. Using a crock pot is also an option. The key is low, slow heat. Add some wooden skewers and your homemade fondue set is complete.

How to Make the Perfect Cheese Fondue at Home

The perfect cheese fondue is rich and smooth. First, I want to go over a few tips to make it easy for that to happen for you. Stick to them and your family and guests will be transported to the Alps from their first bite.

Use Good-Quality Cheese. It will be more expensive but worth it. Even if you ignore all of the other tips, keep this one. Fondue truly is all about the cheese, and the quality and types of cheeses you use will have an enormous impact on the final product.

For classic Swiss cheese fondue (meaning one like what you would find in Switzerland), a mix of traditional, firm alpine mountain-style cheeses is best. Gruyere and Emmental come to mind.

We make a cheese called Pinnacle that will serve you well. There are lots of other cheeses that will also work. No need to be bound by the “Swiss” label.

You want a buttery, creamy cheese that melts smoothly. Cheddar cheese would work. Even though the flavor would be less traditional, it would still taste fantastic. I’ve used our Clau d’ ville Cheddar mixed with alpine-style Pinnacle and the blend warms the heart.

Grate – do not chop – the Cheese. Grated cheese will melt much quicker.

Toss the Cheese with Cornstarch Thoroughly. Cornstarch helps thicken the fondue and prevents the cheese from clumping. You don’t want lumpy cheese!

Classic cheese fondue does call for white wine. Use a good wine. Choose something dry and high acid, such as Sauvignon Blanc.

The taste of the wine directly impacts the taste of the fondue. The acid in the wine helps keep the cheese smooth and gives it an even texture. Again, we don’t want lumpy fondue.

You can substitute unsalted chicken or vegetable stock if you do not want to use wine.

For beer cheese fondue, swap out the wine with your favorite beer. Beer works really well in a cheddar cheese fondue.

Add the Cheese Slowly and Stir Constantly. This is SO important to make sure the cheese fondue is buttery smooth.

Grab a small handful and sprinkle it into the pot. Stir constantly and wait for each addition to melt before adding the next.

Don’t try to rush it—you won’t win. Just enjoy the moment at the stove at peace with yourself, the cheese, and the promise of a luscious fondue.

What Should You Dip?

Bread. Always delicious. French or sourdough cut into 1-inch cubes so that it can be easily skewered.

Apples. Tart apples like Granny Smith are fantastic dipped with cheese fondue. Cut the apples into cubes.

Cherry Tomatoes. One of my absolute favorites!

Roasted Baby Potatoes.

Steamed Broccoli. Reminds me of broccoli cheese soup.

Mushrooms

Game Day Delights:

Potato or tortilla chips

Soft or hard pretzels

Ham, Turkey or Beef

Bacon. Even better than you think it’s going to taste. Make sure the bacon isn’t  too crisp or it will break off in the pot.

Shrimp or mussels

Kielbasa or hot dogs

Pepperoni

Meatballs

Pickles.

The choices are up to you. There are no rules there. Anything that tastes good with cheese it going to be heaven. It takes about 25 minutes to make the fondue.

What You Need

1 pound (4 cups) of 2 or more cheeses of your choice – Gruyere, Emmental, Appenzeller and of course our Pinnacle

2 tablespoons cornstarch

1 cup dry white wine — such as Sauvignon Blanc

1 clove garlic — minced

1 tablespoon fresh lemon juice

1 tablespoon kirsch – Kirsch is a clear colorless fruit brandy. You may substitute a brandy of your choice

1/4 teaspoon nutmeg – ground

1 teaspoon Dijon mustard (optional)

Assorted Fondue dippers

What to do

Grate all of the cheeses. In a medium bowl, combine the cheeses with the cornstarch, tossing thoroughly to coat all pieces.

In a stove-safe fondue pot or large heavy saucepan, bring the wine, garlic, and lemon juice to a simmer over medium-low heat. Add the cheeses to the simmering liquid a little at a time, stirring well between each addition to ensure a smooth fondue. Once smooth, stir in the brandy, nutmeg, and mustard.

Arrange an assortment of bite-size dipping foods on a platter. Carefully pour the fondue into a fondue pot. Serve with fondue forks or wooden skewers.

Dip and enjoy!

Recipe Notes:

If using a crock pot, no need to wait for the wine and lemon to simmer. Put it all in there and stir as needed until the desired consistency is achieved.

Final Thoughts

I’ve run out of words for today. I hope if you have the winter blues you are taking time out of the day to pamper yourself. And remember, this too shall pass. Enjoy some cheese to get that tyrosine going and get happy.

I hope you’ll try the fondue. You can let me know what creative ideas you used and traditions you started by commenting on the Facebook post @peacefulheartfarm.

As always, I’m here to help you “taste the traditional touch.”

Thank you so much for listening and until next time, may God fill your life with grace and peace.

Recipe Link

Cheese Fondue

References

CLA: The New Miracle Weight Loss Pill?

Nutritional Neuroscience – Dr. Thomas C. Morell

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