On February 2, 2017 Dr. Heidi Dulay and I continued our coaching call on Ketogenic Eating. This is the third part of this coaching call. If you missed out on the first two parts of this coaching call you can review them at the following links below:
Once again Dr. Heidi shared with us her notes from part 3 and they are below for you to read. 🙂
Dr. Heidi has been eating the Keto way for about four years now, since she devoured Maria Emmerich’s book Keto Adapted, the best book on Keto eating she has come across. Maria Emmerich also has a book on recipes and on cleansing the Keto way. Two other books that provide excellent support for low carb eating are listed below:
- Grain Brain by David Perlmutter, MD
- Wheat Belly by William Davis, MD
Here is a little tidbit for you, when you are fully keto-adapted your muscles become more insulin resistant as they prefer ketones for fuel and will leave glucose for the brain.
Tips on Keto Eating
- When you up fat intake you must already be eating a low carb intake.
- Why? Because the combo of fats and carbs is fattening.
- Start your keto program by going very low carb intake at first then add your fats into your intake of food.
- Don’t worry about slathering butter on your veggies, the veggies in keto are “5% veggies” so while they have some carbs to them they are mostly water and fiber.
- Best online resource for keto eating is DietDoctor.com. Dr. Andreas Eenfeldt, a Swedish MD used to use the term LCHF which stands for Low Carb High Fat. Now he talks about Keto. … First tab on his nav bar is Low Carb.
- Eat “5% Veggies” (see list below).
- Why? To maintain very low carb level.
- NO root veggies which means below ground like potatoes, turnips, carrots, beets. Beet greens are okay, radishes are okay.
- NO green beans.
- NO tomatoes.
- Be aware of the amount of food you eat, not the calories.
- Why? The same number of ounces of fat has twice the calories of the same ounces of protein or carb. So, food bulk should be less. Fortunately, fat increases the satisfaction and reduces cravings, thus awareness of amount of food and satisfaction level leads to less food consumption.
- Start by reducing/eliminating sweets, then fruits and grains, then legumes.
- Watch the amount of protein eaten. We need protein, but not as much as most Americans eat. The formula for amount of protein to consume is Protein = Daily Calories x .8 ÷ 9
- Increase salt intake.
- Himlayan or Redmond RealSalt. (Celtic salt not recommended because it is from the ocean and mercury contamination may be a risk.)
- Sodium is essential for restoring energy.
- Drink enough water.
- Hydration has a fat burning effect.
- The daily goal of water to drink is half your weight in ounces.
- Eliminate alcohol.
- Use MCT oil.
- Combine Keto Eating with Digestive Resting/Intermittent Fasting.
Below is a list of the 5% Vegetables taken mostly from Dr. Bernard Jensen (2000). Guide to Diet and Detoxification.
5% Vegetables*
- Asparagus
- Beet greens
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Chard
- Chicory
- Cucumber
- Dandelion
- Eggplant
- Endive
- Escarole
- Leeks
- Lettuce
- Mushroom
- Mustard greens
- Okra
- Radishes
- Rhubarb
- Sorrel
- Spinach
- Sprouts
- String beans
- Summer squash
- Tomatoes
- Turnip greens
- Watercress
- Zucchini
Sorry, I apologize that the audio of this coaching call is not available at the moment.
If you have any questions about this topic or any other topic I am here for you. Please call me at 650-654-4604 or email me at [email protected].
Your friend & coach,
Brien
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