It is what it says – a ‘style’ of living for life! This is not some temporary passing dietary/exercise fad – it is a satisfying way of life that offers health, wellbeing and recovery from diseases in a way that no other plan can do. It is a lifestyle which most people will wish to continue for LIFE!
I am writing a book which covers this in much greater detail which will be available on line in a few months.
I really believe this lifestyle gives increased hope to people with many diseases – see below. It has 4 parts:
1. Ketogenic eating – low sugar, intermediate protein and high fat intake
2. Intermittent fasting – for part of the day or one or two days maximum
3. Regular exercise – mild or whatever suits you – but some.
4. Reducing stress – the strain caused by this has a huge impact on our health and can’t be ignored.
5. Take nutritional supplements – even the best diets do not give us optimal levels of all the nutrients our bodies need. When the eating of fruit and vegetables, grains and other foods is restricted in this diet, then it is obvious that supplementation is needed to complete nutrition.
Who – can benefit from adopting it?
We are being constantly asked in our medical practices, what should I eat? What is best for mmy health or my condition? What should I avoid? In the past like most of our colleagues we have suggested “it anything in moderation”, “avoid processed food”, “avoid too much sugar”, “keep away from trans fats”. But we know (and so do they) that this is a cop-out, and we’re not certain, and almost nothing seems to make a difference.
At last we have found something that can help many of our patients irrespective of their diseases, with good science and evidence, and which is also helpful for everybody!
Who should not be following ketogenic eating and fasting without strict medical assistance and advice. While the lifestyle certainly can be beneficial, this particular group of people should not try it on their own:
How can we do the Ketogenic lifestyle?
For hundreds of thousands of years, early man lived with no means of food preservation, and had not yet developed farming. They ate what they could – meat, fruit, berries, leaves and nuts in season, but meat was the major component, varying from a rabbit or a gazelle to a woolly mammoth, which they ate until the meat was no longer safe.
Particularly in the winter, this was then often followed by a prolonged period of starvation when there was little or no food available. At this time however, caveman had to be on peak alertness both physically and mentally to hunt and catch the next meal. He therefore went from feast to famine and back to feast again, while catching food and protecting his family from wild beasts and the elements.
This ketogenic eating lifestyle mimics early man’s life in a way that no previous health and weight loss diets have done.
The aim of this eating plan is for the body to burn fat rather than sugars (carbohydrates) as its major energy source.
1. First go on a short “fast”, either 18 or 24 hours. Dinner to lunch the next day, or dinner to dinner. This burns up most of the carbohydrate stores in the body.
2. Then eat low carbohydrate food (less than 20 to 30 g per day) and high in fats. Not only do the fats satisfy the appetite much faster, but fat is in fact a premium fuel and you feel much better with more mental and physical energy.
3. Simply doing this will gradually bring the weight down to ideal, but for those who want to lose weight faster, fasting one or two days per week will achieve this.
4. But – this is not a socially depriving lifestyle. On occasions you may wish to “cheat or treat”, and eat anything you want. Next day simply fast for 18 to 24 hours (depending on the extent of your cheating) and this will burn up all the carbohydrates that you have consumed then continue with your ketogenic lifestyle.
5. The fasting puts the cell of the body into spring cleaning mode which is called autophagy. This was very important in the times of famine to keep the cells at peak efficiency. During autophagy the cell removes much of the debris and worn out cells, and renews them so they function better. This is why the diet is so good, not only making people feel healthy and perform better, but also helps them and their cells to treat and fight many of today’s illnesses.
Most people on this program fewer dramatically better, have more energy and are more mentally alert than previously. Its effects on diseases, can be huge, and it gives our patients a major degree of control in the management of their illnesses.
The eating plan –
This is essentially a low carbohydrate way of eating with mildly restricted protein, and are high in fat intake. It encourages fat burning as the primary energy source, rather than carbohydrates (sugars). It is both satisfying and pleasurable, and very easy to follow. It is also not rigid, and people can “cheat” on occasions if they go out for a meal, or times of celebration. Unlike most eating plans, it makes people feel better rather than worse!
1. Reduce carbohydrates (sugars) – these are found in most grains, fruit, tuber vegetables (the parts found underground), sugars, many processed foods. This includes bread, pasta, rice, potatoes, cakes and biscuits and sounds difficult, but wait until you see what foods you can eat. Small amounts of fruit and many vegetables are allowed, we need these to provide vitamins, fibre and minerals. We need to eat less than 20 g of carb per day,
2. Protein – unlike the Paleo diet, protein intake should not be excessive as it increases insulin secretion. This is why some of the low-carb diets do not work. If you follow the low-carb rules, and especially plenty of greens, the protein intake should be about ideal.
3. Fat – this makes up the rest. You can eat all meats, fish, dairy, fatty oils, and most nuts. Don’t worry whether the fats are monounsaturated, polyunsaturated or fully saturated, the only fats you need to avoid are trans fats (which are usually found in processed food).
A very good website with recipes and much more information is www.dietdoctor.com.
WHAT CAN I EAT? – section at the bottom of this page for individual foods and more details.
2. Nutritional supplements – with the reduction in some foods particularly fruit and vegetables, supplements are essential. The diet does cause a lot of salt excretion from the kidneys, which usually takes water with it. (The early weight loss from most diets is due to water loss). So it is important to supplement with salt (drinking broth, eating salted nuts, and putting extra salt on your meals) and drinking plenty of water. We also believe that it is important to take a regular good multivitamin and multi mineral preparation, additional calcium and magnesium and omega-3 fish oils.
3. Regular exercise –
Many diets demand that you leap around in leotards, attend the gym, jog regularly, run, or swim enormous distances in a pool. The theory behind this is to increase the amount of calories burnt using the old formula – calories in minus calories out leads to weight loss. Surprisingly, exercise has only a marginal effect upon weight loss.
If the gym and jogging are your scene, then by all means continue, but for those who prefer to take the dog for a brisk walk on a daily basis, have an enjoyable cycle ride, or gently exercise in the pool, the difference in calorie expended is almost as great. (To remove half a kilogram of fat (1 pound) you need to expand 3500 cal of energy).
Regular mild-to-moderate exercise is beneficial for people both in sickness and in health.
4. Reduce stress –
Stress plays a huge part in our health today. In caveman time escaping from sabertooth tigers or other predators was very stressful, but usually followed by relaxing in the cave if he or she survived. Today stresses are less obvious, frequently suppressed, and are continuous. The effects of ongoing stress on hormones such as cortisol and adrenaline are not healthy. They also produce many symptoms such as rapid heart rate, palpitations, poor immunity, headaches, poor memory and concentration, indigestion, weight gain, anxiety, depression and sleep problems.
By reducing stress or dealing with it can hugely add to the benefits of the ketogenic lifestyle. Steps that you can take include:
Find someone to whom you can share your problems. Listen to others as they share with you
What can we eat?
The keto diet is probably the easiest of all diets to follow, which is very fortunate because for many people it will be their nutritional model for life.
Remember the aim is to keep the carbohydrates to less then 20 to 30 cal per day.
Foods you can eat freely –
Foods that needed little thought –
Fruits – fruits are a bit of a problem, as they contain many important minerals, vitamins and polyphenols. However they are sweet to encourage birds and insects to pollinate them, and most exceed the 5 cal per helping rule. The best fruits are berries which are much lower in carbohydrates, and delicious with thick cream.
Low-carb fruits – less than 5 g per helping, are mainly berries – raspberries, strawberries, blackberry, boysenberry, blueberries, currants and gooseberries.
Intermediate carb fruits
7 g per helping – coconut, lemon, plum and melon, half a papaya.
10 g per helping – watermelon, clementeen, cherries, passionfruit, apple, grapefruit, peach and orange.
13 g per helping – pineapple, mango, kiwifruit, pear, apricots.
High carb fruits
16 g per helping – grapes
20 g per helping – bananas
Note if you’re trying to lose weight, alcohol is pure energy and will be burnt before fat, so it may be best to go on the wagon and avoid all alcohol until you achieve your desired weight.
What about breakfast?
This is probably the most commonly asked questions, as most of the meals are self-explanatory.
I think you get the idea, the possibilities are endless but may take a little preparation.
What should I avoid or not eat?
It goes without saying that anything that has high sugar or high carb content should be avoided, other than tiny amounts, or on days when you are “cheating”.
What about eating out?
Do not tell people that you’re on some restricted diet, that even if they know, show them just how simple it is by making easy and sensible choices.
Note if you’re eating out, you could use this opportunity to “cheat/treat”. Have a fast the following day.
Recipes and more information – www.dietdoctor.com and ruledme.com
there are many recipes on these sites, and I would encourage you spend some time perusing them, and finding meals that you would really like.
Diet Doctor is a superb site containing a lot of information, videos, recipes and advice. I would strongly recommend that you go to the site and join up, you have one month free and after that it is nine dollars per month, and you can stop at any time. There is a very powerful search end of the top rated edge of every page.
Ruled me.com is also a very comprehensive site with a lot of information and recipes. It does, mostly on losing weight and I would endorse most of the information on its pages.