What Is The Keto Diet About?

Find Out More About The Keto Diet

Let’s start with a definition of Keto. Keto is derived from the word ketosis which is the state in which the body gets its energy from a chemical called ketones, instead of glucose. In the keto diet world, you will often hear the following terms, ketogenics (this is a manufactured word), ketogenesis and ketosis. All these terms refer to the same concept as described above.

The keto diet is about low carbs, medium protein high-fat diet. Although the driving force behind the keto diet is low carbohydrate, that is under 20g of carbs, the diet is flexible enough to allow for medium to medium high carbs of between 50 grams and 100 grams and still be effective in what it is reported to achieve. Obviously, with higher carbs, the results take longer, so it is a trade-off between having luxury food and having faster results

There is a misconception that the keto diet is all about meat and fat and that the diet is unhealthy because it is stripped of vegetables and fruit. This is far from the truth. Even on 20 grams of carbohydrate, you are getting adequate amounts of vegetables. Here is a picture of what 20 grams of carbohydrates look like:

20g Carbohydrate Vegetables

What foods are allowed on a keto diet?

MEAT, EGGS 

  • Eggs – chicken, dick, turkey…
  • Bacon
  • Chorizo
  • Salami
  • Sausages – If they don’t have fillers
  • Chicken with skin
  • Beef – Any cut keep the fat on
  • Pork – Any cut keep the fat on
  • Lamb – Any cut keep the fat on
  • Salmon 
  • Tuna
  • Hake
  • Sardines

FATS & OILS

For cooking – fats solid at room temperature

  • Butter
  • Ghee
  • Lard
  • Palm Oil

For drizzling – Cold pressed fats, liquid at room temperature

  • Olive oil
  • Avocado oil
  • Almond or other nut oils

COOKING INGREDIENTS

  • 85% dark chocolate
  • Coconut milk
  • Almond flour
  • Coconut flour
  • Flax meal
  • Psyllium husk powder
  • Balsamic vinegar

DAIRY

  • Cream, heavy whipping
  • Sour or crème fraîche
  • All hard cheeses (but no processed cheeses)
  • Cream cheese
  • Full cream milk
  • Goat cheese

SWEETENERS – In Limited amounts

  • Erythritol
  • stevia
  • Xylitol

CONDIMENTS

Make your own: pesto’s, salad dressings, and sauces

VEGETABLES 

    • Asparagus
    • Cauliflower
    • Broccoli
    • Cabbage
    • Summer Squash
    • Pumpkin
    • Beans
    • Zucchini
    • Garlic
    • Lettuce (crunchy type like Little Gem or Iceberg)
    • Eggplant
    • Mushrooms, wild, Porcini (dried), Portobello
    • Onion (red, white, brown or shallot)
    • Peppers, red bell, sweet
    • Spring onion
    • Spinach
    • Tomatoes, cherry or regular

FRUIT

  • Avocado
  • Strawberries
  • Blueberries
  • Raspberries
  • Mulberries
  • Apricot
  • Lemons

Which foods must I absolutely Stay away from

  • Sugar
  • Bread
  • Pastries
  • Chocolates and sweets
  • Biscuits
  • Cereal
  • any hydrogenated oils
  • Margarine
  • Almost everything in a box
  • Almost everything in a tin
  • Most foods with a food label

What is the keto diet good for?

The latest research shows remarkable health and medical benefits in the Ketogenic diet and lifestyle. According to Carl E. Stafstrom and Jong M.  in a paper published in US National Library of medicine, the following neurological disorders show positive results on the ketogenic diet:1

  • Neuroprotective Role
  • Epilepsy
  • Aging
  • Alzheimer Disease
  • Parkinson Disease
  • Amyotrophic Lateral Sclerosis
  • Cancers
  • Stroke
  • Mitochondrial Disorders
  • Brain Trauma
  • Depression
  • Autism
  • Migraine

Apart from the neurological effects the diet also shows great promise in reversing type 2 diabetes according to a study done by William S Yancy, Jr, Marjorie Foy, Allison M Chalecki, Mary C Vernon, and Eric C Westman2

Of course, the reason most people start looking into the ketogenic diet is weight loss.3 & 4 Not only is the diet effective in weight loss in clinical studies, it has also been shown to be effective in long-term weight management. Everyone I have spoken to that has gone on the Ketogenic Diet has had great results and everyone comments on the great tasting food and the fact that they are just not hungry all the time anymore.

Eat2Live has incorporated most of the science found in the quoted papers in a controlled and managed diet program that takes you from inception to your final goal and into a lifelong self-maintained lifestyle plan. To find out more go to The Eat To Live Diet Plan

What are the side effects of a ketogenic diet?

When starting on the Keto diet you might find some strange effects that might cause you to want to quit before you’ve even started.

Smoking is Addictive like some food typesOn any diet where the poison is removed from the system, there will be withdrawals and your body’s natural repair processes. Let me explain it by using the following example. Every smoker that took their first cigarette got high and felt terrible after that first smoke. Their body was reacting to and rejecting the poison it was being fed.

As the smoker continued lighting up the body accepted the poison as part of its daily survival and in fact, it would make that same horrible smoke taste amazing and give a sense of utter satisfaction. Now when I take the smokes away from the smoker, they go through withdrawal, and they feel terrible, and they crave another cigarette.

This is what we at Eat2Live call the addictive dependency cycle. It is when we break this cycle that you get the withdrawal feelings and the side effects.

These are the side effect you can experience when you start the keto diet, and they can last from one to four weeks:

  1. Induction flu- includes headaches and feeling like you have flu without the red nose
  2. Leg cramps – also a lack of salt and maybe magnesium
  3. Constipation – You need to drink more fluid and get more leafy veggies
  4. Bad breath – acetone smell, also mostly temporary, drink water to eliminate
  5. Heart palpitations – the cause is dehydration and a lack of salt – not cardiovascular.
  6. Reduced physical performance – This is because your body is changing from burning sugar (glucose) to burning ketones. This effect can last from a week to three weeks.

Keto Side Effects

How do you start the Keto Diet

There are two ways to get on the Keto diet. Some would recommend going cold turkey and diving right in, get into Ketosis As soon as possible and just stick it out through the tough times.

Others state that to gradually flow into the keto lifestyle is easier and less stressful.

Both of these approaches come with their pro’s and cons. First, by jumping right in, you will definitely put yourself in the keto side effects zone. So if you would rather skip these, I would suggest easing into it. Also, the difference in eating, cooking habits and food types might become overwhelming and causes you to quit. I know many people that have gone cold turkey, fought through the side effects and are happy with their new lifestyle.

On the other hand the slow approach is easier in the transition, however, if you were looking for a fast result, the slow approach will not work for you, simply because it will take you longer to get to your weight loss and ketosis results. This is also the preferred route if you suffer from a chronic illness like type 2 diabetes or high blood pressure.

Look I don’t think faster or slower is the better way, it all depends on you. At Eat2Live our philosophy is that it is up to you and your personality type. How you decide to approach this diet has to be your choice.

That being said, I have written an article with a free Week long menu which is a strict low carb starter week. If you don’t want to go that strict you can just add more vegetables. Keto Diet Menu (link opens in a new tab) Follow this eating plan for a week and if you like what you feel you can join the Eat2Live Diet plan and we can work with you to find your optimal lifestyle. (NB – Your personalised plan might not be strict keto, it depends on your response to our assessments and lifestyle applications and to your reaction to the foods we incorporate)

If you enjoyed this article or would like to ask a question please leave a reply below – We’d love to hear from you.

Sources

1) The Ketogenic Diet as a Treatment Paradigm for Diverse Neurological – isordershttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321471/

2) A low-carbohydrate, ketogenic diet to treat type 2 diabetes – 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/

3) Long-term effects of a ketogenic diet in obese patients –  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

4) Ketogenic Diet for Obesity: Friend or Foe? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/

Keto Diet Menu

Free Keto Diet Menu Button

Before we look at the keto diet menu, we have to just take a quick look at what the keto diet entails, then I will get into your free one-week menu plan that you can swap and change and rework that will give you different eating day menus to last you for a whole month.

The keto diet is a low carb, medium protein high-fat lifestyles.  The science behind the diet is well established and the benefits of the eating plan have been proven over and over again to be highly effective for health and weight loss. The problem that many people face though is what can they eat. Most people will only give you a list of foods, which we are also going to do, but they don't give you a menu plan to help you get started.

What foods can you eat on a ketogenic diet

Before we can look at a menu, let's look at what you can actually eat on the ketogenic diet.

First, you can eat all types of meat, chicken, pork, beef, venison, turkey and all fish, even shellfish. You can also add eggs back to your diet, they have been proven to be packed with goodness and no, they will not give you cholesterol. You can use dairy depending on your constitution. Many people cannot stomach lactose, so for those, it would be better to stay away from dairy-based products.

Vegetables you can eat all the green leafy vegetables and preferably vegetables that grow above ground. In some instances, you can have some of the other vegetables as long as you keep to below your daily carb intake of between 20 - 100 carbs depending on how strict you want to follow the keto lifestyle.

The fruit you are allowed to eat will be in the form of berries such as strawberries, blueberries, raspberries, and mulberries. Who are the fruits contain too match sugar and is therefore suggested only in very limited amounts or not at all.

All manufactured foods are left out of the diet. There are obvious and scientific reasons for this, for more information on the keto diet and it's philosophy and science, please read the following article - What is the keto diet about?

On the keto diet, you can eat as much as you want, the only thing to keep in mind is to stop eating when you are not hungry anymore. Sometimes this is not as easy as it seems, however, a good way to overcome this is to eat slower. By simply leaning back while you are chewing will automatically slow down the rate at which you eat. Anything slower allows your body to give you the signal that you are full and at this point, you should stop eating more. In other words, the golden rule is to eat only until satiated.

Let's work on some meal plans
With the following meal plans, you can swap and change as you please.

Breakfast

Day 1

2 Scrambled Eggs fried in 1 tablespoon of butter

 

Lunch

Day 1
Chicken strips on a bed of salad with olive oil and balsamic vinegar dressing

 

Supper

Day 1
Steamed Broccoli with butter drizzled over it, 200g pork chop with full cream mushroom sauce
Mushroom sauce home-made with butter and full cream and salt and pepper and fresh mushrooms

 

Breakfast

Day 2
Two fried eggs fried in 1 tablespoon of olive oil
2 rashers bacon

 

Lunch

Day 2
Two meatballs and two slices of cheese with English mustard

 

Supper

Day 2
Butter Fried curry Cabbage with mince
Fry the mince in olive oil and serve on top a bed of cabbage

 

Breakfast

 

Day 3
2 egg omelette filled with mushrooms tomato, green pepper and cheddar cheese
Use 1 tablespoon of butter to fry mushrooms green pepper and tomato
Use half a tablespoon to fry the omelette

 

Lunch

 

Day 3
Fried fish and sweet potato chips and lemon
Fried in palm oil

 

Supper

 

Day 3
Steamed Cauliflower topped with melted cheese and a 200g beef steak with garlic butter sauce

 

Breakfast

 

Day 4
2 scrambled eggs with baby spinach mixed in and fried with 1 tablespoon butter

 

Lunch

 

Day 4
Full cream yoghurt with strawberries and blueberries

 

Supper

 

Day 4
Brinjal coated with pork rind and fried in palm oil topped with cream cheese and 200g lamb chops fried in olive oil

 

Breakfast

 

Day 5
Half an avocado with fried cherry tomatoes and a slice of fried halloumi cheese
Cherry tomatoes and fried halloumi cheese fried in a tablespoon of coconut oil

 

Lunch

 

Day 5
Chicken liver with onion, garlic, topped with cheese
Fried in butter

 

Supper

 

Day 5
Large Zucchini cut into chunks sweet potato and any stewing beef.
Just before serving add coconut cream. Can serve stew with cauliflower rice or cauliflower

 

Breakfast

 

Day 6
Asparagus bacon and egg mixed fry scooped into half a green pepper topped with cheese

 

Lunch

 

Day 6
Salad with beef strips cherry tomatoes feta cheese celery and mushrooms
Use olive oil and red wine vinegar as the dressing

Supper

 

Day 6
Steamed Summer squash served with butter and desiccated coconut covered fish fried in coconut oil
Fish can be any fish of your choice

 

Breakfast

 

Day 7
2 Fried eggs, 2 slices tomato, 1 portobello mushroom and one fried sausage
All fried in butter

Lunch

 

Day 7
Hamburger patties with cream cheese
Put two hamburger patties on top of each other with and generous layer of cream cheese in the middle

Supper

 

Day 7
Green beans, onion and garlic fried in butter and cream and grilled chicken

Play around with these menus use different spices different herbs different ways of preparing the meals and you will have a meal plan that can last you for quite a while.

If you would like to have a more controlled environment to harness the power of the ketogenic diet feel free to have a look at our Eat2Live weight-loss plan, you can click the link in the menu on the left-hand side for more information. Even though we call it a weight loss plan, the core focus of the Eat2Live program is to increase health and wellness. We know if we take care of health and well wellness, weight loss follows automatically.

If you have any questions or have further input we would love to hear from you. Please leave us a comment below

Dairy Free Low Carb Diet – How can you do it?

Dairy Free Ketogenic Diet

Dairy Free Ketogenic DietIt is no secret that many people have an intolerance to dairy products. Some are born with this, others grow into it. It does not really matter how you became intolerant to dairy, especially when you compare it to how you feel when you eat dairy. Many people look to the dairy free low carb diet when they find out they cannot use milk products.

Why Low Carb

The question is why do people reach for a low-carb diet plan when they cannot use milk products. Simply put, there are many products that contain dairy in some form or another. Many sauces and baked goods contain milk or butter or cheese.

Going low carb makes it easier to cut out these products from your diet it is the easier choice. There is a catch though. The low carb diet uses a lot of dairy products in its meal plans.

The problem of low carb and dairy

Low carb diets consist of high amounts of fat. It might be surprising to many people that it does not mean eating copious amounts of fat. Dairy, for instance, is very high in fat, and this is why it is a preferred source of fat in the diet.

The problem arises when you cannot drink any milk, eat butter or cheese, or make use of creams in your cooking. I know of many people that wanted to quit the low carb diet before they started because of the dairy problem.

The solution

Goats to replace cows milkThankfully there are some people out there that have taken the initiative to put together some amazing recipes for a dairy-free diet. Most of the dairy products can be replaced with alternatives.

Goats milk and cheeses are sometimes an answer.  People find that they are not allergic to other types of milk, however, there might still be reactions. If that is the case you can use things such as coconut cream, coconut and almond milk and almond butter.

Replacing Cows milk with goats milk or using vegetable milk and butter, can be a solution to the dairy problem.

A low carb, no dairy diet plan

This almost sounds like an upsell at Mc Donalds. Not only must you go low carb, but you have to cut out your dairies as well? Sounds like an almost impossible lifestyle.

For this reason, you cannot wing this lifestyle. You will fall off so many times that it would be better to just stay off. You need a strategy, more succinctly, you need a diet plan. One that can give you a shopping list, and can give you daily menus.

You need to know what you put into your mount so that you can control any or all of the negative effects of dairy.  You need to know what is inside the products you use to avoid contamination.

This can be a daunting task if you don’t have a plan to work from.

What Can You Do?

The obvious first step is to remove all dairy from your house. Give it away, don’t try to use it until it’s is finished. Your recovery from dairy contamination will just be prolonged.

Get full-fat meat products – beef, lamb, chicken, and fish. Add eggs, green leafy vegetables, nuts, healthy oils, mayonnaise, and spices and herbs. Get coconut oil, coconut milk, and coconut cream and cook with these. You will quickly realize that you can have incredible meals without Dairy – cream, butter, and milk and cheese.

Leane Vogel Has some great Ideas on dairy
free and gluten free low carb meal plans
Click on the image for more info

Dairy Free Low Carb Meal Plan

I would love to hear from you.  Please feel free to leave a comment, or ask a question in the comments box below.

Protein and fat still under attack

Protein and Fat Still Under Attack

From: http://www.sciencedaily.com
Low-carb vegan diet may reduce heart disease risk, weight
Date: May 22, 2014
Source: St. Michael’s Hospital

Summary: In addition to weight loss, a vegan low-carbohydrate diet may also reduce the risk of heart disease by 10 percent over 10 years, researchers have demonstrated for the first time. The diet is a low-carbohydrate vegan diet. Many low-carbohydrate diets have been proven to improve weight loss but most emphasize eating animal proteins and fats, which may raise cholesterol. Diets that are high in vegetable proteins and oils may reduce the risk of heart disease by lowering “bad cholesterol.”

It saddens me tremendously that fat and protein are still getting the blame for cholesterol and heart disease. This article actually shows where these things come from without actually saying it. Carbohydrates. This is the evil in our kitchens. Bad carbohydrates are all those foods that started of naturally and was raped by man’s insistence on changing the goodness of nature into some man-made food form that the body does not know.

Take good old corn for instance. On the cob, or dried crushed and made into a porridge it is a food rich in minerals and vitamins. But industry gets hold of it, refines it, removes most of its goodness, sell it as flower that has been enriched. Have you ever wondered why we have food that is vitamin enriched? I thought our food always was full of vitamins and minerals. (They are when it is natural un-tampered food.) With flower for baking and bread, however, they have bleached and refined it to the point of death. Now they have to add vitamins and minerals to give the food ANY nutritive value.

If this were the only evil it would have been fine, but the plot thickens. Because they have taken all the goodness out of the food, it tastes like nothing, so flavourants and colourants are added. We have only been doing this for 150 years. How have we got any idea what effects these laboratory designed substances have on the human body?
Don’t think they won’t put poison out there for us to eat. They already have. We have already seen what MSG’s can do, yet we ate tons of the stuff before it was tagged as super unhealthy.

We have been living off meat and fat for as long as the human race was on the planet. It is what our bodies were designed for. We are omnivores, but yet again man is wiser than nature. But man knows better. So if man says meat is going to give you heart failure, you had better do as he says. Have you ever wondered why they would punt these other products so? Money friend, it is money. If I can sell you food I have made at a higher price you can buy the food for I am going to do it. If I have to add chemicals to the food so it lasts longer and diminishes my losses, I am going to do that. Guess what else I will do. I will tell you that my food is healthier than the natural alternatives. Hell, I will even tell you the natural food will kill you if you do not stop using them and start using my laboratory tested food.

For thousands of years, we used butter, a natural fat. In the last hundred years, the industry designed something new, They called it margarine. Guess what they are telling us. Butter – Which has been around for over five thousand years – is going to kill you. Margarine, on the other hand, is good for you, I made it in a laboratory, but it is healthier than the natural alternative.

They are finally pointing out that there is good cholesterol and bad cholesterol. Guess what, it is the carbohydrates that increase bad cholesterol, they proved it. What they don’t want to say is that the meat and fat also do not increase bad cholesterol. This has also been proven by science. Read this for more:

(http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract) It is time we get back to the natural fresh food lifestyle.

Let us hear back from you, leave your comment below