This content in this web site is in no way intended to replace the advice of your physician. As with any diet, seek the advice of yourphysician. I recommend for you to have a physical before you start and blood work and then after 6 months to monitor changes in your body. The Keto Diet is not intended for children, pregnant, or nursing mothers.
As a middle school teacher, I will try to explain the Keto diet in very simple terms. For a more scientific, complex explanation there are many, many resources on the internet that you may read.
The goal of the Keto Diet is to put your body in ketosis, where you will burn away stubborn fat. You will burn the fat you consume and stored fat.
Our bodies actually need very little carbs, but the Standard American Diet, has introduced huge quantities of chemicals, sugar, gluten, and carbs which basically cause obesity, diabetes, heart disease, cancer, Alzheimer’s disease, and for the body to rapidly age.
Most importantly, if you were not able to lose weight in the past, it was not your fault!! You are not lazy or a food addict. Sugar and carbs changed your brain chemistry to make you constantly hungry and unable to lose weight. On the Keto Diet, you will feel full and satisfied, your food cravings will stop, and you will lose weight easily!!
It will take some time (3 days-3 weeks) to get to Ketosis. You will know when you are in Ketosis when you start to lose weight every week, have increased urine output, increased thirst, start to lose water weight, and you may have a “funny” taste in your mouth.
As you become Keto Adapted, you will notice: more energy, less hunger, better sleep, less joint pain, and less digestion issues.
You should never consume any foods with gluten.
On the Keto Diet, you will eat 75% of your calories from healthy fats, 20% from protein, and 5% from carbs. You should consume around 1 gram of protein per kilogram of weight. Consuming too much protein is very hard on the kidneys!!
Your protein sources should include salmon at least once a week, fatty fish, organic chicken, grass fed beef, pork, bison, and venison.
You may include small quantities of bacon and sausage, but I would highly recommend going to an organic butcher.
You should eat no honey, sugar, processed foods, any foods that contain any type of flour, beans, lentils, or fruit.
You should not eat veggies ( potatoes, sweet potatoes, and squash) that grown below the ground, corn, or grain products.
You should eat between 20-50 grams of healthy carbs. Measure the net carbs of veggies and berries.
The quantity of your diet should come from veggies that grow above the ground, eggs, nuts and seeds, some berries, and dairy products.
Although 80% of your calories comes from healthy fats, you only need a small quantity of healthy fats. Healthy fats are considered to be: ghee, organic butter, organic olive oil, coconut oil, and avocado oil.
You may eat garlic, onions, tomatoes, peppers, dark leafy greens, celery, eggplant, garlic, spinach, fennel, cauliflower, broccoli, Brussels sprouts, avocado, mushrooms, bok choy, aspargus, and cabbage. You should aim to get at least 7 cups of a variety of veggies a day for cancer prevention. All of the veggies on the Keto Diet have been scientifically proven to reduce the rate of cancer in people.
You never count calories!! Eat until you are full, enjoy dinner with a glass of good wine and family and friends. Please put your phone down and enjoy your loved ones ( they grow up so fast!). Try to have dinner as a family every night. Make dinner a special occasion, sit at a table, play soft music, and light some candles……. Your children need to unwind and talk to their parents……..
On the Keto Diet, you cannot cheat!! When you have a cheat day, you are thrown out of Ketosis. When I want to cheat, I go to my favorite burger place and get a big, juicy bacon and bleu cheese burger with a side salad……..
For beverages, only water, coffee, and tea ( no sugar) are allowed. I love Pellegrino water with lemon and cold ginger turmeric tea ( from Walmart) I drink wine with dinner and have no ill effects and have lost all the weight I wanted to.
It is important to make certain you take magnesium (250 mg) and a complex B vitamin every day upon the advice of your physician.
Daily exercise, time spent outside, plenty of sleep, mediation, prayer, time spent with friends and family, and spending time on the hobbies you love will make the Keto Diet be the most effective to improve your overall health!!
Reward yourself with new clothes as you lose weight!! I was able to sell my old clothes to a lady that had lost 80 pounds of the Keto Diet and still wanted to lose 25 pounds more.
Most importantly, take “before” pictures!! Write down your weight and measurements. Weigh yourself daily. Journal your accomplishments. Focus on yourself for once, and the results will pay off!!! You will be amazed at what you can accomplish!!
