- You need to break the carbohydrate addiction and get into ketosis – then it will be much easier. Some people like to fast for a couple of days to get into ketosis, I bought Dr Bernsteins’ Diabetes Solution and followed it – much like Atkins induction.
- To better understand ketogenic diets and their history, I ordered a book by 4 doctors at Johns Hopkins. Ketogenic diets – Treatments for Epilepsy and Other disorders ( Dr’s: Kossoff, Freeman, Turner, Rubenstein)-
- I watched the movie called, “First Do No Harm” with Meryl Streep, which shows the impact of ketogenic diets on epilepsy.
- My ketogenic diet is a blend of several. I have about 3 T coconut oil and MCT oil every day. (they allow you to eat a few more carbs and remain in ketosis), and about 2 oz of meat at lunch and 2 oz meat at dinner and lots of raw green leafy vegetables and cooked vegetables. The more variety, the better.
- The next step is to buy an inexpensive glucose meter that comes with a lancet and some “starter” test strips. I use “Freestyle lite”
- I also bought a blood ketone meter (I use a Precision Xtra by Abbot. Urine ketostix are inexpensive, but blood ketone level is more accurate). Most evenings around 9:30 p.m. I poke my finger (sides of tips of fingers hurt less than right in middle of finger print). and touch the blood to the ketone test strip plugged into the meter. With that same drop of blood I then touch it to the blood glucose meter test strip – I write those numbers on my calendar.
The object is to keep your glucose low and your ketones high. Normal fasting glucose is 84 in a healthy person- and it is best to keep ketones above 2. I eat about 12-20 g net carbs (net carbs are total carbs minus fiber) per day. It took me several weeks to get my glucose down to normal and my ketones high enough to read on the scale. If your blood glucose is normally 300, just reducing it to 250 will make you feel hungry at first – but gradually the body gets used to the lower glucose and does not feel hungry at normal blood glucose of 84.
If you want to see what effect any food has on your blood, just take a blood glucose test every 15 minutes after you eat something. If your blood spikes after you eat something, eliminate that from your diet.
It is hard for a couple of weeks, but if you do not eat carbs, you will break the carbohydrate “addiction” (make sure to have extra salt since you can get an imbalance of electrolytes when adjusting to ketogenic diet. If you have bone broth and add salt or even glass water with 1/4 tsp cream of tartar for Potassium and 1/4 tsp sea salt for Sodium, that will replenish electrolytes). I find it easy to follow when I am at home, but eating out is more difficult – especially if I am a guest.
This is basic:
- Eliminate sugar – including fruit juices, honey, agave, (avoid artificial sweeteners except stevia and monk fruit. Stevia leaves, are fine in smoothies, and I have started using monk fruit. Truvia has Stevia and Erythritol and I sometimes use that but keep to minimum.)
- Add healthy fats – grass-fed butter, coconut oil, avocados, olive oil.
- Eliminate all grains, potatoes, sweet potatoes etc.
- cut back & try to cut out all vegetable oils – corn oil, soy, canola oil, peanut oil – even flax seed oil – they cause inflammation. There is mayonaise made with coconut oil or avocado oil.
- Eliminate MSG, artificial sweeteners and additives, coloring, flavorings. Eat “real food”
- Eat grass fed meat, organic poultry, wild caught fish and seafood, eggs as much as possible
- Eliminate legumes (peanuts, beans, lentils) – too many carbs
- Eliminate milk. Some do not eat any dairy, but I eat grass- fed butter, full fat cheese, heavy whipping cream, cream cheese and sour cream.
- I make a smoothie most days with lots of vegetables and freshly ground flax seed, cocoa nibs, black cumin seed etc.
- When you eat out, eat simply cooked meat (you can ask for butter to put on it) and have vegetables with butter and salads with oil and vinegar or blue cheese salad dressing
NOTE: Dr Thomas Seyfried says that cancer cells use glucose and glutamine for energy. Glutamine turns into glutamate – as in MSG – Monosodium Glutamate. It turns out that free glutamate is in many more products than we realize.
Cancer cells are dependent on both glucose and glutamine.
I went through kitchen and threw away these sources of free glutamate:
- whey powder I had used in smoothies
- nutritional yeast I had used in smoothies
- packages of hidden valley dressing mix, gravy mix, broth, bouillon etc.
- I even went through supplements and threw away most soft gels (they contain gelatin – which is one of the forms of free glutamate)
- I switched to Stevia and Monk Fruit for sweeteners
Here is a list to start with- but I am not perfect about cutting out all of these. If you radically reduce these, your body can probably deal with the little bit that slips in.
- These ALWAYS contain MSG – AVOID:
- Monosodium glutamate,
- Monopotassium glutamate,
- Glutamic acid,
- Calcium caseinate,
- Textured protein,
- Hydrolyzed protein (any protein that is hydrolyzed),
- Yeast extract,
- Yeast food, Autolyzed yeast, Yeast nutrient
- These OFTEN contain MSG or create MSG during processing:
- Flavor(s) & Flavoring(s), Natural flavor(s) & flavoring(s),
- Natural pork flavoring, Bouillon,
- Natural beef flavoring, Stock, Natural chicken flavoring,
- Broth – unless home made
- Malt flavoring, Barley malt, Malt extract, (yup this is beer)
- Seasonings (the word “seasonings”),
- Soy sauce, Soy sauce extract, Soy protein,
- Soy protein concentrate, Soy protein isolate,
- Whey protein,
- Whey protein isolate,
- Whey protein concentrate,
- anything Protein fortified,
- Protease, Protease enzymes, anything Enzyme modified, Enzymes,
- anything Ultra-pasteurized,