Closeup of bulletproof coffee with cold pressed extra virgin coconut oil and grass fed organic butter on wooden table, part of ketogenic diet

Ketogenic Diet Basics

What is the Ketogenic diet?

The ketogenic diet is a very low carbohydrate, high fat diet. Yes, I said high fat. Don’t worry: eating fats are no longer the enemy; they are actually our friend if you want a healthy brain and body. (Glucose and carbohydrates are actually the enemy). When you decrease the amount of carbohydrates and increase the amount of fats in your diet, your body goes into the metabolic state called ketosis. Ketosis is the process by which your body starts the break down fats and turns it into ketones. Ketones are another fuel source for our bodies, which then can be used as a fuel instead of glucose.

What are the potential benefits of eating a Ketogenic diet?

The research on the uses of the ketogenic diet is extensive and is still growing. The ketogenic diet has been used for the treatment of poorly controlled seizures since the 1920s. Research now shows potential benefits for many other neurological diseases such as Alzheimer’s, Parkinson’s, multiple sclerosis, migraine headaches, along with traumatic brain injury, depression, anxiety, ADD, and even autism. Besides the brain benefits, the ketogenic diet has been shown to help many medical issues including obesity, diabetes, cancer, and arthritis.

How do I start the Ketogenic diet?

A standard ketogenic diet consists of having your diet consist of 5% carbohydrates, 20% protein and 75% fats.

Foods to eat:

  • Meats: Red meats, sausage, bacon, ham, pork, game meat, chicken, etc. Also eat the fat on the meat as well as the skin on the chicken.
  • Fatty Fish: Salmon, trout, mackerel, and tuna
  • Eggs: Yes you can eat the whole egg!
  • Oils: Extra virgin olive oil and coconut oil
  • Butters, creams, and cheese: Use full fat options and all natural grass fed butter
  • Nuts: Walnuts, almond, macadamia nuts, flax seed, and pumpkin seeds
  • Vegetables: Brussel sprouts, cauliflower, broccoli, cabbage, asparagus, zucchini, eggplant and spinach
  • Avocados 

Foods to avoid:

caution-carbs-

Basically any food that are high in carbohydrates should be limited, especially watch for hidden carbs in the so-called ‘low fat foods’.

 

  • Foods high in sugars: soda, fruit juices, smoothies, candies, pasties etc.
  • Grains: wheat, pasta, oatmeal, cereals, and rice
  • High carb vegetables: potatoes, corn, and carrots
  • Beans: kidney beans, chickpeas, and refried beans
  • Artificial sweeteners and processed foods
  • Unhealthy fats: margarines and vegetable oils
  • Alcohol
  • Fruits 

Are there any side effects from the Ketogenic diet?

Often people notice symptoms when first starting a ketogenic diet called “the keto flu”. These symptoms of nausea, digestive discomfort, increased hunger, headaches and fatigue, typically improve after a few days. There are several suggestions that can help.  One is going a little slower with both decreasing off the carbohydrates and increasing the fats. Another suggestion is drinking more water. I also recommend adding some more minerals to your diet such as by adding Himalayan salt to your water along starting a magnesium supplement.

Are there any supplements that I should take?

As discussed above I typically recommend taking magnesium supplement. There are a couple of other ways to increase your ketone levels including adding MCT oils to your coffee or drink. Second there is a ketone salt supplement that I highly recommend which helps to keep you in a state of ketosis even when your diet is not 100% on tract.

Do you want help starting a ketogenic diet? Message me by filling out form below.

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tip for healthy brain

Tips to keeping your brain healthy

8 ways to keep your brain healthy

As  Neurologist I am frequently asked, “what can I take to keep my brain healthy to help prevent Alzheimer’s dementia”.  My answer is that there is no simple pill to keep your brain healthy, but these 8 tips are a great place to start.

  1. Exercise your body: More and more studies are coming out which reinforces what I have long believed, that exercise is the best prescription I can give to prevent Alzheimer’s dementia.
  1. Exercise your brain: Your brain is the most powerful ‘muscle’ of all. If you don’t use it you will lose it!
  1. Keep blood sugars under control: Diabetes increases your risk for Alzheimer’s dementia, as does having high blood sugar levels, in general, even without diabetes.
  1. Consider changing your diet to low carbohydrate high fat diet: A ketogenic diet has been shown to improve brain function, (and it will decrease your risk for diabetes). If you are not ready for that significant of a change, at least start adding more healthier fats into your diet such as: olive oil, DHE, Omega 3 fatty acids and coconut oil.
  1. Keep hydrated, drink more water: You should be drinking half your body weight in ounces of water each day. Example: if you weigh 150 pounds, you should drink 75 ounces of water each day.
  1. Increase your daily intake of antioxidants: Antioxidants help protect your brain from damaging free radicals.  Some common antioxidants include Vitamin C and E along with selenium and flavonoids. The best sources of natural antioxidants are fruits and vegetables.
  1. Decrease stress: If you are unable to limit the amount of stress you have in your life, at least find a healthy way to deal with it. My personal favorite is exercise!
  1. Get more sleep:  Preferably between 7-8 hours per night.