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)

Calculating 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)

Sweeteners – Honey, Erythritol, Stevia, Agave – whats healthy and safe
by Craig RuledMe

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

Alcohol and Keto diet – explanation to why – Mark Sisson

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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 you want more info. text or call me and I’ll send you 10 min. information to look at.
206 290-0409

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How to get into Ketosis to then follow a ketogenic diet
A) Start fasting and in 3-5 days you’ll likely be in ketosis.

Best to consume excess water, HIMALAYAN SALT, MAGNESIUM, &  MINERALS.

Optional –
A) Bulletproof coffee (the grass fed butter and special MCT coconut oil
will help the brain get into ketosis and minimize hunger
B) Bone Broth ** (see below)
C) Collagen

D) Ketogenic supplement – see above (can get into ketosis in an hour and
help keep in ketosis (if following a low carb high fat intake)

** Does Bone Broth Break a Fast? By Mark Sisson
Some spices / herbs added to bone broth can have effects similar to fasting.
Bone broth with turmeric, green tea, and ginger might actually combine
to form a decent autophagy-preserving drink during a fast.

Curcumin, (in turmeric) – activator of mTOR, can activate autophagy.
Ginger 
Green tea (what, you haven’t tried steeping green tea in bone broth?)

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Side 
effects :

Keto Flu – How to avoid it and respond if you get it.
Your Definitive Guide to Conquering the Keto Flu – Bulletproof Blog

LCHF & BLOOD GLUCOSE FLUCTUATIONS

Biotin deficiency
One of the major functions of biotin involves helping to break down fat for energy,
and with the popularity of the Keto-genic diet, more people may be developing
a biotin deficiency as a result. Why?

The more fat in your diet, greater need for biotin to help convert it into energy.

Biotin deficiency – can contribute to a host of different symptoms including:

  • Thinning hair and hair loss
  • Nerve Pain
  • Fatigue
  • Muscle Pain
  • Brittle Nails
  • Depression
  • Inflammation of the skin

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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 adaptable.

My favorite book filled with charts, graphs, explanations and solutions

Leanne’s website https://www.healthfulpursuit.com/shop/
(Suggestion: get on her email list)

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

Complete Guide to Keto Drinks & Beverages – Craig Clark

Collagen – what , why and importance – a primer

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Les – Keto bread –  each slice .5 net carbs by Ani Phyo
Mix below for 9 slices bread (small)
1 cup GROUND Flax seeds;
1/3 cup WHOLE flax seeds;
1/2 tsp salt ; garlic; 2 Tbs yellow onion
1 1/3 cups water
Then add to mixture and mix well

2/3 cup sunflower seeds
1/4 cup black sesame seeds
optional – caraway seeds, sun-dried tomatoes
Then spread batter on to parafilm sheet on dehydrator tray.
Dry at 104 degrees for 4 hrs.
(Suggestion make 2-3 batches holds in frig. for weeks)

Coffee Ice Cream – easy & organic –  only 1.5 net carbs / serving

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Chocolate
6 Ways to Use Chocolate on a Ketogenic Diet
Chocolate Fat Bombs
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VEGAN – Ketogenic diet

Leanne Vogels book (above) is adaptable to 40% of her recipes being vegan. Most recipes have modification based on other diet limitations FODMAP etc.

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?
When you see how you’re doing, it keeps you a bit more honest (if a concern).

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.

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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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 )

A Beginner’s Guide to the Ketogenic Diet: