The Low Carbohydrate
A ketogenic lifestyle is one of the most well researched dietary lifestyles. It is a real foods plan. On this plan the goal is to eat real foods minimizing sugars and starches. You get to eat wonderful foods until you feel satisfied. The ketogenic plan uses your own body chemistry to your benefit. It creates hormonal alterations that will lead to weight loss. The plan is anti-inflammatory and has been used in the treatment of epilepsy, heart disease, high blood pressure, high cholesterol, diabetes and parkinson’s.
How the plan works
- The ‘Fat as fuel’ plan has been shown in numerous studies to make weight loss,weight control and blood sugar stabilization easier.
- Fat is the only macronutrient that will not raise your blood glucose at all.
- Fat is metabolized to ketones, which are anti-inflammatory and can fuel your energy needs.
- As your body becomes acclimated to using fat as fuel, you will find it easier to use your own fat stores for fuel.
- When you eat real foods with high fat, you feel satiated.
- Higher fat means your food will taste better and you will not be hungry between meals
- Carbohydrates, even “complex carbohydrates” turn into sugar in your small intestine.
- The sugar tells your pancreas to release insulin. Insulin, to quote Dr. David Ludwig of Harvard is a fat cell fertilizer.
- Insulin lowers your blood glucose by storing the excess nutrients in your cells and locking fats into cells.
- In this plan you move from a sugar burner to a fat burner.
- Using primarily fats as fuel you stabilize you blood sugar.
Foods To Eat
In this plan, you reduce or eliminate refined grains and sugar. Our ancestors evolved without them and you will find that you feel great without them. This a moderate protein, high fat, low carbohydrate plan.
- Vegetables that grow above ground. These tend to be non-starchy with lower sugar. Vegetables are important as they contain fiber and many micronutrients. They are essential to your microbiome.
- Natural Fats: Olive oil, coconut oil, butter, moderate amounts of cheeses and nuts may be included in some plans.
- Meats, poultry, eggs, fish and shellfish.
- Dairy, nuts and berries in moderation.
Foods To Avoid
- Sugar, sports drinks, soda, juice, candy.
- Flour and grains: Bread, pasta, cereal, rice, oatmeal, cakes and cookies.
- Starchy Vegetables: Corn, Potatoes, and things made from them such as chips and fries.
Menu Planning and Recipes
Menu ideas and recipes are coming soon. In the meantime, there are many great resources available. Below are several book examples. To see each title in Amazon, please click on image.
Online sites with delicious recipes and more: (You may click on each image to visit sites)
Linda's Low Carb is the ultimate menu planning site. Though not flashy, it catalogs her family's low carbohydrate food planning over many months and has links to all of her recipes with nutrition facts..
Dr. Andreas Eenfeldt of Sweden has an amazing site with menus, recipes, a in-depth discussion of the biochemistry behind ketogenic nutrition plans and videos by other experts.
KetoDiet has recipes, information and more. Their keto-bread is one of the best I have tried.