Ketogenic diet – Practical ideas to make keto flow !

Disclaimer:

The content and Information from Les Berenson MD and LesBerensonMD.com is for informational purposes only , and is no way intended for medical advice or as a substitute for medical counseling, or as treatment, cure, for any disease or health condition. Nor can it be construed as such as that would be illegal. Always work with a qualified health professional, before making any changes to your diet, supplement use, prescription drug use, lifestyle or exercise activities, about possible adverse interactions between medication you are currently taking and nutritional supplements. Each person is different, and the way you react to a particular product may be significantly different from the way other people react to a supplement or modality. Please understand you assume all risks from the use, non use or misuse of this information

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Goal of a true ketogenic diet is to maintain 25 -30 NET carbs/day
Net Carbs = Total Carbs minus Fiber (Memorize)

(Learn to read carbohydrate labels – BIG LEARNING CURVE).
Here’s 2 examples –
A) Marys gluten free, org, seed crackers (6 crackers)
21 total carbs, 3 gms fiber, 0 sugar- (21 – 3)
(= 18gm net carbs)
B) Flackers Organic Flax Seed Crackers by Doctor In Kitchen,
(6 Frackers = Total carb 7 gms, Fiber 6 gms, 0 sugar
(= 1gm Net carb

How to calculate the number of Net carbs, amount of protein and fat to consume 
http://www.ruled.me/keto-calculator/

WHAT DOES 30GM NET CARBS LOOK LIKE?
(PRINT OUT HANDOUT)

Ketogenic Lifestyle – What to eat (and not)
compiled by Les Berenson MD

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Editorial – (Les Berenson MD) – There is a ketogenic supplement
I’ve been taking and getting lot of experience with over this last year.
It is the ONLY ketogenic supplement that has the exact same makeup
as the human ketone body.

This company was the 1st to make a ketosis supplement and their science department improves the products as they find things that increase the ketosis experience. Instead of taking 3-5 days of fasting to get into ketosis –
this supplement gets you into ketosis in ONE HOUR!

Instead of having to do a 30 net carb lifestyle once costs back
the major carb groups (potatoes, rice, pasta, bread etc.) but can enjoy socializing and occasional splurges as it’s easy to get back on track.
In essence it make this Ketosis lifestyle more “user friendly”

If one wants to find out more text or call me and
I’ll send you 10 min. information to look at.
206 290-0409

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Keto Flu – How to avoid it and respond if you get it.

Your Definitive Guide to Conquering the Keto Flu – Bulletproof Blog

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References :
Books and Websites :

** The Keto Diet – The Complete Diet to A High Fat Diet –
Leanne Vogel – 
125 recipes and 5 Meal plans and shopping lists; 40% Vegan recipes or adaptableMy favorite book filled with charts, graphs, explanations and solutions for EVERYTHING

Leanne’s website https://www.healthfulpursuit.com/shop/ 

Leanne’s guide to eating keto in restaurants

Ketogenic Lifestyle – What to eat (and not)
compiled by Les Berenson MD

Keto Diet for Women: How to Make It Work +
Tips to Overcome Side Effects by Dr. Josh Axe MD
Brilliant distinctions to adopting an alkalinizing diet along with a ketogenic diet  

Keto Diet Food List, Including the Best vs. Worst Keto Foods  by Dr. Josh Axe

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VEGAN – Ketogenic diet

A Comprehensive Guide To The VEGAN Ketogenic Diet
Craig Clark
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Craig Clark Ketogenic site –   www.ruled.me   

The Keto Reset Diet – Reboot your Metabolism in 21 days and Burn Fat Forever – by Mark Sisson – Leader in the Paleo movement and bestselling author of The Primal Blueprint and Marks Daily Apple

Fat For Fuel – Dr. Joseph Mercola D.O. (Excellent – no recipes)
(Mercola also has a new cookbook and reviews say there is no breakdown of the recipes to any net carbs, protein etc.)
so maybe avoid the cookbook

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Apps (to look up foods an record net carbs etc).

If you don’t know what you’re doing →
it’s kind of hard to see where your going – eh?

I used the free app Senza for the 1st few weeks and found it invaluable. It’s filled with recipes and ideas, BUT the main thing
is to easily look up and then record foods you eat EACH DAY.

When you see how you’re doing for the day, it keeps you
a bit more honest (if that’s of concern). Do this for 1-2 weeks and
you’ll gain much insight and ease to stay on a keto lifestyle.
Are you doing this for a short time OR willing to see how your body and mind change over a 6-12 month period?

www.Senza.US – Free app (I personally use)

www.fitday.com

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A Beginner’s Guide to the Ketogenic Diet:
An Effective Way of Optimizing Your Health
by Dr. Joe Mercola DO
(Great 2 min video; Different type Ketogenic diets explained
(toward bottom) including for high level athletes )