Ketogenic Diets Quotes

A low-carb, ketogenic diet needs to be high in fat, not protein, to produce adequate ketones.

Many chronic symptoms and health conditions—such as fatigue, sleepiness, mood disorders, insomnia, gastroesophageal reflux disease, lipid disorders, high blood pressure, headaches (including migraines), gas, bloating, irritable bowel syndrome, joint inflammation, acne, and difficulty concentrating, to name a few—will improve on a ketogenic diet. Treating lifestyle conditions with lifestyle change such as this can make us a healthier and less drug-dependent country. – Jackie Eberstein

The gene that turns on BDNF is activated by a variety of lifestyle habits, including physical exercise, caloric restriction, following a ketogenic diet, and the addition of certain nutrients like curcumin and the omega-3 fat DHA.

To deal or avoid Keto Flu, you must ensure these levels of electrolytes: 400 mg (RDA) of Magnesium (increase if you exercise). Sources: artichoke, dark chocolate, nuts, spinach, fish, supplements. 2000 mg of Potassium (Daily Estimated Minimum), plus another 1000 mg a day specifically for a Keto diet. Sources: salmon, dark leafy greens, mushrooms, avocado, nuts, supplements. You need extra sources of Sodium on a Keto diet (about 3000-5000 mg preferably from food sources). Sources: bouillon, broth, bacon. Once you give up most carbs, make sure you include foods like avocados (potassium), nuts (magnesium), bone broth or sauerkraut (sodium) in your diet

eating a ketogenic diet lowers inflammation naturally, without the use of prescription medications such as statins. It’s this inflammation that is the true culprit in heart disease, and the fact that ketosis reduces systemic inflammation is further evidence supporting the use of a low-carb, high-fat diet for improving heart health.

YOU DON’T HAVE TO ALWAYS TAKE SIDES! Did you know, that it is entirely possible to disagree with BOTH self-proclaimed nationalists & those deemed anti-nationals, BOTH right-wing & left-wing hardcores, BOTH ultra-religious people & atheists, BOTH vegans & meat-eaters, BOTH CrossFitters & non-CrossFitters, BOTH ‘cardio’ & ‘non-cardio’ folks, AND BOTH ‘low-carbers’ & ‘high-carbers’?! It’s called THINKING FOR YOURSELF! It gives you an identity. It‘s a highly pleasurable job too; it involves telling people off. I highly recommend it!

There are three reasons why people fail to reach a ketogenic state: too many carbohydrates, too much protein, or not enough fat.

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Ketogenic therapy shows promise for autism, fibromyalgia, chronic pain, and migraines.

It is confusing to hear on the news that “meat causes cancer.” But the reason this is often said is because the majority of the population is not eating real meat;

Dopamine-deficient depression is characterized by a low-energy, demotivated state and is also linked to addictions.

The good news is that low dopamine levels can be circumvented (as one example, the polyphenol in green tea helps increase dopamine levels).

which is why many people experience seasonal depressive disorder. Vitamin D regulates the conversion of tryptophan into serotonin.

On the keto diet, 65 to 75 percent of the calories you consume should come from fat. About 20 to 25 percent should come from protein, and the remaining 5 percent or so from carbohydrates.

the ketogenic diet was originally designed in the 1920s to help treat epilepsy, according to a report published in Epilepsia. It was proven to be an effective form of treatment, particularly for childhood epilepsy. Scientists soon discovered that its benefits extended beyond epilepsy treatment. It has also been found helpful in weight loss and the prevention of other diseases.

In chapter 9, I shared with you the power of food in the form of an all-fat ketogenic diet to break seizures in children. For them, food is medicine. Depression and anxiety are increasingly being understood in terms of aberrant electrical brain waves, and doctors in the emerging field of “nutritional psychiatry” are prescribing diets that can lessen anxiety and improve your mood.

By far the most important fat for brain energy utilization is beta-hydroxybutyrate (beta-HBA), and we’ll explore this unique fat in more detail in the next chapter. This is why the so-called ketogenic diet has been a treatment for epilepsy since the early 1920s and is now being reevaluated as a very powerful therapeutic option in the treatment of Parkinson’s disease, Alzheimer’s disease,

That’s one of the reasons that many people with epilepsy have found success with the so-called ketogenic diet. The ketogenic diet forces the body to take energy from healthy fats. These healthy fats are rich with deuterium-depleted water. That also may be why many find benefits from fasting because it forces our body to burn our fat stores. This causes the release of deuterium-depleted water from within our own fat cells, fueling healthy mitochondria.

My final word about expectations is something I’ve already mentioned. Since it’s very important, I’ll reiterate it here. Expect to make mistakes. Don’t hold yourself to some crazy high standard of perfection. You will goof up and you will slip off the wagon. Everyone does. Forgive yourself and climb right back on the keto wagon to resume your fat-loss journey!

A meta-analysis of four cohort studies following the diets, diseases, and deaths of more than a quarter million people found that those who eat lower-carb diets suffer a significantly higher risk of all-cause mortality, meaning they live, on average, significantly shorter lives.4188 The risk of cardiovascular disease specifically appears to depend on the source of fat. In a Harvard study of heart attack survivors, those who adhered more to a lower-carb diet based on animal sources of fat and protein had a 50 percent higher risk of dying from a heart attack or stroke, but no such association was found for lower-carb diets based on plant sources.4189 These studies were based on low-carb scoring systems, though, so they speak more to the risks of lower-carb eating rather than a truly low-carb ketogenic diet.

Carbohydrates are not required in a healthy human diet. Another way to say this (as proponents of carbohydrate restriction have) is that there is no such thing as an essential carbohydrate. Nutritionists will say that 120 to 130 grams of carbohydrates are required in a healthy diet, but this is because they confuse what the brain and central nervous system will burn for fuel when diets are carbohydrate rich—120 to 130 grams daily—with what we actually have to eat. If there are no carbohydrates in the diet, the brain and central nervous system will run on molecules called “ketones.” These are synthesized in the liver from the fat we eat and from fatty acids, mobilized from the fat tissue because we’re not eating carbohydrates and insulin levels are low, and even from some amino acids. With no carbohydrates in the diet, ketones will provide roughly three-quarters of the energy that our brains use. And this is why severely carbohydrate-restricted diets are known as “ketogenic” diets. The rest of the energy required will come from glycerol, which is also being released from the fat tissue when the triglycerides are broken down into their component parts, and from glucose synthesized in the liver from the amino acids in protein. Because a diet that doesn’t include fattening carbohydrates will still include plenty of fat and protein, there will be no shortage of fuel for the brain.

I have seen mood stabilization, reduced or eliminated depression, reduced or eliminated anxiety, improved cognitive functioning, greatly enhanced and evened-out energy levels, cessation of seizures, improved overall neurological stability, cessation of migraines, improved sleep, improvement in autistic symptoms, improvements with PCOS (polycystic ovary syndrome), improved gastrointestinal functioning, healthy weight loss, cancer remissions and tumor shrinkage, much better management of underlying previous health issues, improved symptoms and quality of life in those struggling with various forms of autoimmunity (including many with type 1 and 1.5 diabetes), fewer colds and flus, total reversal of chronic fatigue, improved memory, sharpened cognitive functioning, and significantly stabilized temperament. And there is quality evidence to support the beneficial impact of a fat-based ketogenic approach in all these types of issues. – Nora Gedgaudas

Without carbohydrates, the body will use protein and fat as fuel—this is called ketosis. When your body is in the metabolic state of ketosis, it turns fat into ketones in the liver, which will supply energy instead of glucose, as if you were fasting. You may have heard of the ketogenic diet, in fact, which focuses on protein and fat intake, while maintaining a very low carbohydrate intake. This diet, newly trendy, may have benefits such as weight loss and improved blood sugar levels. However, it is very restrictive; eliminating healthy fruits, vegetables, legumes, and other nutritious complex carbohydrates seems unnecessary and no fun. Also, we don’t know the long-term effects of ketosis (though if you do go too long without any carbs, it can lead to heart or kidney disease). What I do know, after years of studying nutrition, is that any diet that is very restrictive or eliminates entire food groups can be unrealistic and difficult to sustain. That’s why Zero Sugar Diet eliminates added sugars—but allows natural ones. Pretty sweet deal.

Vern did not trust humans was the long and short of it. Not a single one. He had known many in his life, even liked a few, but in the end they all sold him out to the angry mob. Which was why he holed up in Honey Island Swamp out of harm's way. Vern liked the swamp okay. As much as he liked anything after all these years. Goddamn, so many years just stretching out behind him like bricks in that road old King Darius put down back in who gives a shit BC. Funny how things came back out of the blue. Like that ancient Persian road. He couldn't remember last week, and now he was flashing back a couple thousand years, give or take. Vern had baked half those bricks his own self, back when he still did a little blue-collar. Nearly wore out the internal combustion engine. Shed his skin two seasons early because of that bitch of a job. That and diet. No one had a clue about nutrition in those days. Vern was mostly ketogenic now, high fat, low carbs, apart from his beloved breakfast cereals. Keto made perfect sense for a dragon, especially with his core temperature. Unfortunately, it meant that beer had to go, but he got by on vodka. Absolut was his preferred brand. A little high on alcohol but easiest on the system.

The biggest challenge with a ketogenic diet is reducing the carbohydrate and protein intake sufficiently to get into and maintain ketosis. If you eat too much protein, your body will convert the amino acids into glucose. If you eat too many carbs, your blood sugar will be too high to have ketones. It takes fat to make the ketone bodies. – Dr. Terry Wahls

Dr. Pescatore sees the ketogenic diet as a way to “enjoy life to the fullest and eat really well along the way.

the ADA makes no mention of the therapeutic use of ketogenic diets in controlling blood sugar and improving health—including

so-called ketogenic diet has been a treatment for epilepsy since the early 1920s

A purely ketogenic diet is one that derives 80 to 90 percent of calories from fat, and the rest from carbohydrate and protein.

There is only one teaspoon of sugar in the human bloodstream

Eat fat to burn fat

Corn is fed to animals to make fatty liver (foie gras) and to fatten them up

Most of the concerns I see with low-carb, high-fat, ketogenic diets are based on flawed scientific studies that claim to show low-carb diets are harmful. These studies are generally either done for a very short period of time or have the “low-carb” group consuming upwards of 150 grams of carbs a day along with lean meats—this is perhaps lower-carb, but nowhere near ketogenic. – Maria Emmerich

There is a lot of misinformation and disinformation—if not outright, unwarranted hysteria—concerning the potential risks of a low-carbohydrate, fat-based, ketogenic diet. Some of this popularized hysteria borders on the absurd. – Nora Gedgaudas

The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms [25]. In this trial 59 low carb dieters lost 12.9kg or 28.4lbs over 6 months, and low fat dieters lost 6.7kg or 14.7lbs over 6 months. Although the low carb dieters lost almost twice as much weight they had statistically significant less hunger than the low fat dieters,

Dr. Gerber also is seeing improvement in patients with non-alcoholic fatty liver disease (NAFLD), psoriasis, and Crohn’s disease, who all “have done very well” on a ketogenic diet.

To achieve weight loss, sugar intake need to be restricted to as low as it is possible that will not endanger one’s health. Many diets are anchored on maintaining the body in a ketogenic state to aid weight loss.

Some organs in your body prefer using these ketones instead of glucose for fuel when they are available, like the heart.

within the Unani paradigm, Avicenna had long ago given us an accurate general understanding of cancer’s biochemistry that is compatible with our recent findings about cancer and, in a step far ahead of its time, prescribed a suitable diet for individuals with cancer that is consistent with the ketogenic diet (calorie-restricted diet with high-fat and high-protein content) that is now emerging as the most suitable diet for cancer patients. This last point tells us that one may find some remedies in Unani medicine for certain ailments that the WMS does not offer.

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I have not failed. I've just found ten thousand ways that won't work.” ~Thomas A. Edison

Using sea salt to season your food along with a lite salt that is potassium based will help you to replace those minerals you are losing. ◦       400mg Magnesium citrate supplements every night before bed will keep you from developing muscle cramps.

People with major metabolic problems, like severe insulin resistance or type 2 diabetes, may benefit from long-term carbohydrate restriction— to 25 percent of daily calories as in Phase 1 or sometimes even lower. Preliminary studies report that some individuals experience remarkable improvements in health by eliminating virtually all carbohydrates on a ketogenic diet.4

rediscovered, a ketogenic diet is returning to mainstream acceptance and is again recognized as a highly effective therapy for seizure and neurologically related disorders. In fact, there are studies to show the strong benefits of ketogenic diets on virtually every manner of neurological disorder. Some examples of neurologic uses of a ketogenic diet other than epilepsy are migraines, Alzheimer’s disease, Parkinson’s disease, Lou Gehrig’s disease (ALS), autism, brain tumors, depression, sleep disorders, schizophrenia, postanoxic brain injury, posthypoxic myoclonus glycogenosis type V, and narcolepsy, to name a few.

Ketogenic diets are also not recommended. When you think of the ideal attributes of a diet for weight control—safe, effective, protective, healthful, wholesome, sustainable, nutritionally complete, and life-extending—typical keto diets guarantee none of them.

A comfort zone is the most dangerous area anyone can stay in. It is a place of no growth and no challenges.” —Brian Cagneey

Although there are no trained oncology nutritionists at the moment, your own knowledge of what fuel your cancer prefers (the glutamine: glucose: lipid ratio) will guide food choices and help you starve your cancer. For instance, virtually all cancers respond to a reduced glucose intake, glutamine-fuelled cancers require a lower protein intake and fat-driven cancers (eg, prostate, melanoma) need to avoid ketogenic diets. Reducing saturated fat is also important for every type of cancer.

Side-effects of the Ketogenic diet When you start with the keto diet, you will feel weak and exhausted for the initial two to three days, as your blood glucose levels are low. Either your body is yet to enter into ketosis mode or the ketone production has not reached a stage where it can provide enough fuel to your brain and body. This particular state of your body can lead to a series of potential side effects.

A ketogenic diet is one in which glucogenic (glucose-producing) substrates (non-fiber carbohydrates and glucogenic amino acids) are low enough to force the body to rely primarily on fat as fuel and increase the production of ketone bodies.

physiology of diet-induced ketosis involves the lowering of blood glucose, stored glycogen, and insulin levels. The result is an enhanced release and reliance on fat as fuel.

So that's a really important point I think that Tom Seyfried tries to make: The ultimate tumor suppressors are healthy mitochondria. There are different ways: Exercise, CrossFit, ketogenic diet, low carb nutrition, intermittent fasting, periodic caloric restriction - we

Keto is different from other low-carb diets because the goal is not only to restrict carbohydrate intake, but also to enter and maintain a state of ketosis. Many

ketogenic diet has also been shown to reduce amyloid in the brain,25 and it increases glutathione, the body’s natural brain-protective antioxidant, in the hippocampus.26 What’s more, it stimulates the growth of mitochondria and thus increases metabolic efficiency.27

Did you know... ...that it is entirely possible to disagree with BOTH self-proclaimed nationalists and anti-nationals, BOTH right-wing and left-wing hardcores, BOTH ultra-religious people and atheists, BOTH vegans and meat-eaters, BOTH CrossFitters and non-CrossFitters, BOTH ‘cardio’ and ‘non-cardio’ folks, AND BOTH ‘low-carbers’ and ‘high-carbers’?! It’s called THINKING FOR YOURSELF; it’s a highly pleasurable job since it involves telling people off; I highly recommend it!

The study found that a ketogenic diet can lead to insulin resistance, fatty liver, a pro-inflammatory state, type 2 diabetes, heart disease, and unhealthy fat regulation, as well as elevated levels of cholesterol, triglycerides, and leptin.

The ketogenic diet, similar to a low-carbohydrate diet, was created in 1921 as a treatment for epilepsy.

Evolve180 Weight Loss Ketogenic Protocols and our Red Light Therapy Sessions are designed with your health and wellness in mind. Our medically-designed meal plans burn fat fast, speed up metabolism and alter the way your body processes and stores food – forever! Nearly 60% of people are born with a metabolism that is predisposed to store fat. But not understanding their metabolism is different, they eat and diet the wrong way their whole lives. Evolve180's weight loss programs help reverse this imbalance and improve the body's ability to burn food efficiently, without hunger, cravings or struggle.

The primary resource, as you’ll come back to this: Dom’s top go-to resource for the ketogenic diet, including FAQs, meal plans, and more is ketogenic-diet-resource.com.

Once You’re in Keto, How Can You Keep It Going Without Fasting? The short answer is: Eat a boatload of fat (~1.5 to 2.5 g per kilogram of body weight), next-to-no carbs, and moderate protein (1 to 1.5 g per kilogram of body weight) each day. We’ll look at Dom’s typical meals and day in a minute, but a few critical notes first: High protein and low fat doesn’t work. Your liver will convert excess amino acids into glucose and shut down ketogenesis. Fat as 70 to 85% of calories is required. This doesn’t mean you always have to eat rib eye steaks. A chicken breast by itself will kick you out of ketosis, but a chicken breast cut up into a green leafy salad with a lot of olive oil, feta cheese, and some Bulletproof Coffee (for example) can keep you in ketosis. One of the challenges of keto is the amount of fat one needs to consume to maintain it. Roughly 70 to 80% of your total calories need to come from fat. Rather than trying to incorporate fat bombs into all meals (one does get tired of fatty steak, eggs, and cheese over and over again), Dom will both drink fat between meals (e.g., coconut milk—not water—in coffee) and add in supplemental “ice cream,” detailed on page 29. Dom noticed that dairy can cause lipid profile issues (e.g., can spike LDL) and has started to minimize things like cream and cheese. I experienced the same. It’s easy to eat a disgusting amount of cheese to stay in keto. Consider coconut milk (Aroy-D Pure Coconut Milk) instead. Dom doesn’t worry about elevated LDL as long as other blood markers aren’t out of whack (high CRP, low HDL, etc.). From Dom: “The thing that I focus on most is triglycerides. If your triglycerides are elevated, that means your body is just not adapting to the ketogenic diet. Some people’s triglycerides are elevated even when their calories are restricted. That’s a sign that the ketogenic diet is not for you. . . . It’s not a one-size-fits-all diet.

The Low Glycemic Index Treatment diet (LGIT) is a relatively new diet that was created by Dr. Elizabeth Thiele and dietitian Heidi Pfeifer at Massachusetts General Hospital about ten years ago. While it is still considered a high fat diet, it allows for greater freedom with 40 to 60 grams of carbohydrates, using only carbohydrates that are low on the glycemic index (GI) (<50). The GI is a measure of the effect of carbohydrates on blood sugar levels. The lower the number, the less the carbohydrate will alter your blood sugar level. When you hear the term “sugar rush,” that is often due to the rise of glucose in your bloodstream after consuming a sugar-rich food; foods that are high on the glycemic index raise the blood sugar levels in your body, and because all that goes up must come down, eventually the blood sugars will descend, causing the classic “crash” we’ve all felt hours

The nutrition recommendations of the American Cancer Society (ACS) are formulated by registered dietitians trained in the food pyramid (read: Big Agriculture) model. Their corporate sponsors are the American Dairy Association, Abbott Nutrition (maker of seasonal vaccines and ibuprofen), and PepsiCo. The “quick and easy” snacks they recommend to people undergoing cancer treatment include angel food cake, cookies, doughnuts, ice cream, and microwavable snacks.16 (We are not kidding; visit their website and see for yourself.) These recommendations turn a blind eye to the many important studies (not to mention the suppressed work of Otto Warburg, PhD, MD, and Thomas Seyfried, PhD, in the field of the metabolic theory of cancer, which we detail in chapter 4; see “How Cancer Cells Gobble Glucose: The Warburg Effect”) that have proven that sugar causes—or, at the very least, can stimulate—cancer. Even a mainstream 2016 study from the University of Texas MD Anderson Cancer Center concluded that diets high in sugar are “a major risk factor” for certain types of cancers, especially breast cancer. We simply must reverse the dismissive attitude toward the role that diet and lifestyle play in cancer prevention or progression. Because it may very well be our only hope.

A metabolic, deep nutrition, and nontoxic approach is the answer to cancer prevention and management. This book is our call to arms—we must focus on the 90–95 percent of cancers that are caused by the standard American diet and exposure to environmental toxins. We simply cannot keep shrugging our shoulders when we, or our loved ones, are diagnosed. If a new virus began to kill one of every four people in the United States, you can bet your pink ribbon a cure would be found, and fast. While Western medicine continues to drive along the dusty, dead-end road seeking the genetic and targeted answer to cancer, it is time for us to start taking control of our own health and health care choices. We’ll say it again: Cancer is a metabolic, environmental, and emotional disease. It’s not just a tumor; it signifies correctable imbalances that occur inside and outside our body. Now is the time for lifelong remission. It is time for some real hope and to disarm the most deadly disease of modern times. How? With the metabolic approach to cancer.

Dr. Nasha’s personal cancer experience began over twenty years ago when a diagnosis of stage IV ovarian cancer veered her away from pursuing a conventional medical degree and toward the study of naturopathic medicine. To treat her own cancer she used an integrative approach fortified by a traditional whole food diet and environmental adaptations. Using “alternative medicine” is the reason Dr. Nasha not only remains a cancer thriver today, but is healthier and more vital than before her cancer diagnosis.

Under Dr. Nasha’s care most experience far better clinical outcomes (some cases we can truly call “miracles”) and a better quality of life living with cancer than patients adhering strictly to the conventional medical model. Because of her emphasis on traditional, whole food, nutrient-dense, and therapeutic diets, Dr. Nasha teamed up with master nutrition therapist Jess Higgins Kelley in order to expand treatment and education options for her patients. Together we knew there had to be a better way to approach this largely preventable and debilitating disease—and we have found it.

There is no big drug company behind the Ketogenic diet and there probably can never be, unless somebody starts marketing sausage and eggs with cream sauce on it as a drug.

Keeping Hydrated The significant risk of kidney stones and dehydration on the Ketogenic diet (less-so with Modified Atkins Diet [MAD]) makes hydration an essential element to your child’s health. But getting your little warrior to drink around 30 to 40 ounces of water a day can be tough. Some children are natural drinkers, while other seem to completely lack interest. When it comes to hydrating your toddler, you might need to get clever. Here are a few tricks we picked up along the way.

One possible recommendation for someone like her would be to switch to a Mediterranean-style diet, relying on more monounsaturated fats and fewer refined carbohydrates, in addition to regular consumption of fatty fish. There is some evidence that supplementation with the omega-3 fatty acid DHA, found in fish oil, may help maintain brain health, especially in e4/e4 carriers. Higher doses of DHA may be required because of e4-induced metabolic changes and dysfunction of the blood-brain barrier. This is also one area where a ketogenic diet may offer a real functional advantage: when someone is in ketosis, their brain relies on a mix of ketones and glucose for fuel. Studies in Alzheimer’s patients find that while their brains become less able to utilize glucose, their ability to metabolize ketones does not decline.

Between 1973 and 1991 the diagnosis of brain cancer and soft-tissue sarcoma each increased more than 25 percent among US children.15 We are not getting cancer because we are living longer; we are getting cancer because we are damaging our mitochondria on a daily basis with environmental toxins, poor diet, and endocrine disruptors.

Owing to enhanced oxygenation and neuron firing, ketogenic eating has been shown to reduce anxiety symptoms by 30 percent.

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Activate adenosine monophosphate-activated protein kinase (AMPK). AMPK is an enzyme that stimulates mitochondrial autophagy (mitophagy) and mitochondrial biogenesis as well as five other critically important pathways: insulin, leptin, mammalian target of rapamycin (mTOR), insulin-like growth factor 1, and peroxisome proliferator-activated receptor gamma co-activator 1-alpha (PPAR⊠). It also increases nerve growth factor and helps protect against the type of oxidative stress that leads to Parkinson’s disease. Your AMPK levels naturally decline with increasing age. Following a cyclical ketogenic diet will help you maintain healthy AMPK levels.

Nowadays, a low carb diet is a new fashion trend because people are not doing much physical exercise.

The long-standing dogma in sports nutrition has been that athletes need to consume a high-carbohydrate diet in order to excel physically and cognitively. This approach may work for some athletes, but for many it is associated with less than desirable health and performance outcomes. Ketogenic diets represent an alternative approach with a rapidly growing level of scientific and observational support.

The ketogenic diet is the most scientific diet that has been proven to actively promote autophagy and weight loss.

Just before each sauna session, take approximately 100 milligrams of niacin on an empty stomach and spend twenty minutes dry-brushing

If you don’t have access to a sauna, simply drinking yarrow or ginger tea in a hot shower or taking an Epsom salt bath can also encourage detoxification and is far more gentle.

Sweating exerts a powerful detoxification effect, as do foods such as broccoli sprouts, artichokes, and dandelion greens.

Just before each sauna session, take approximately 100 milligrams of niacin on an empty stomach and spend twenty minutes dry-brushing (to remove dead skin and stimulate the lymphatic system) and twenty minutes doing high-intensity exercise to stimulate the circulation. (Be aware that niacin, a vasodilator, can make you feel very flushed and hot, which can be uncomfortable but is not a cause for concern.)

One last thought about the supposed health benefits of eating a lot of fruit comes from a meta-analysis looking at fruit and vegetable consumption in relation to breast cancer risk. Findings showed vegetable consumption was associated with a reduced risk of breast cancer—but not fruit.7 Why? Maybe because sugar fuels cancer, but we will get into that later too! But wait, isn’t fruit high in vitamins and minerals? How am I going to get those in? Yes, fruits contain some micronutrients, also called vitamins and minerals. Yes, it is very important to get enough of these in your diet. But fruit isn’t your only option, or even close to the best option. There’s nothing you get from fruit that you can’t also get from foods on a ketogenic diet (except for all that sugar). Below are just a few of the ways you can increase micronutrient intake on a keto diet (we’ll get into these in detail in the following chapters): Keto-friendly non-starchy vegetables 100 percent grass-fed meats and organ meats Nutrient-dense poultry and seafood Properly made greens powders These foods provide everything you need to increase your health and help combat disease—without causing unnecessary spikes in blood sugar and insulin levels. It is also worth mentioning that there are a couple keto-approved fruits that we will be mentioning later like certain berries and avocados. These are lower glycemic fruits meaning they do not cause as much of a blood sugar spike, thus making them more acceptable on a ketogenic diet.

While those eating plant-based diets appear to enjoy lower risk of cardiovascular disease and longer lives,3719 those eating low-carb diets suffer significantly higher rates of cardiovascular disease and shorter lives—a 22 percent increase in overall mortality risk.3720 So, the side effects of low-carb ketogenic diets may not only include, as a recent review recited, “chronic fatigue, nausea, headaches, hair loss, reduced tolerance to alcohol, reduced physical performance, heart palpitations, leg cramps, dry mouth, bad taste, bad breath, gout, or constipation,”3721 but premature death as well.3722

STRESS was very probably the trigger.

David Unwin, a general practitioner in England who in 2016 won the National Health Service innovators award for advocating LCHF/ketogenic eating to his patients with diabetes, describes this as “turning everything that was white on your plate to green.” Even with equal or greater calories, the plate on the bottom is part of a weight-loss program (a fad diet, Atkins!); the plate on the top is likely what you’ve been eating all along and has contributed to making you fatter.

2018, with Mukherjee and Cantley as senior authors, the study found that a combination of a ketogenic diet and PI3K inhibitors improved the responses to treatment of mice that had been implanted with human cancer tumors. The

Meatball Munchies – 3 grams carbs per serving – 4 balls per serving What you will need: Pinch of salt Pinch of garlic 1 teaspoon paprika 1 tablespoon pepper ¼cup dried parsley 1 egg 1 pound ground burger Directions: Place all ingredients in a mixing bowl and mix together with clean hands. Wash hands thoroughly after mixing. Grab small handfuls of meat and roll into balls, then place on a baking sheet and bake in the oven at 400 degrees F for 25 minutes. Garnish with a bit of Swiss cheese for the last 5 minutes.

Though glucose is a primary fuel for the brain, it is not, however, the only fuel, and dietary carbohydrates are not the only source of that glucose. If the diet includes less than 130 grams of carbohydrates, the liver increases its synthesis of molecules called ketone bodies, and these supply the necessary fuel for the brain and central nervous system. If the diet includes no carbohydrates at all, ketone bodies supply three-quarters of the energy to the brain. The rest comes from glucose synthesized from the amino acids in protein, either from the diet or from the breakdown of muscle, and from a compound called glycerol that is released when triglycerides in the fat tissue are broken down into their component fatty acids. In these cases, the body is technically in a state called ketosis, and the diet is often referred to as a ketogenic diet.

What other people think and feel about the food you are choosing to eat has nothing to do with you.  Let me say that again because of how important it is: What other people think and feel about YOUR FOOD has NOTHING to do with you.  You have your goals.  You have your game plan.  Their opinion about what you’re doing has no place in your decision process when trying to achieve a ketogenic state.

Success is determined by how flexible you are with your failures. Failure

Restriction of carbs Reducing carb intake to just digestible 20grams/day or lower which is a strictly low carb diet can improve the ketosis levels a lot. It is important to understand that fiber intake doesn’t have to be lowered as it is a beneficial nutrient. It is important to note that solely lowering carb consumption can result in ketosis and the rest of every measure taken for ketosis improvement ensures the success of ketosis.

There are many ways to manage stress levels. One of the best is to take a vacation! On average, the United States has one of the lowest vacation rates in the developed world. Many countries have mandatory vacations of six weeks or more. For example, Germany mandates a minimum of thirty-four days of vacation and holidays, whereas France and New Zealand both require at least thirty days. Worse still is that many of us don’t even take the meager amount of vacation time we have earned! In 2016, 54 percent of Americans didn’t use all their vacation days, and more than one-third of those vacation days weren’t paid out or rolled over—meaning they were just surrendered. We Americans work hard and are very productive. We need to take the time we have earned to recharge our batteries and reduce stress, even if our vacation is a “staycation” (a vacation at home).

carbohydrates are not absolutely necessary to keep our body and mind running. In fact, you may find that your body actually prefers fat for energy

Keto Diet For Beginners the simple guide to a ketogenic diet that opens the door to better health by broadening the scope of this revolutionary approach to health.

Second to the stress caused by our high-sugar diets, our overconsumption of allergenic foods is a huge dietary stressor.

Phytochemicals such as resveratrol (found in organic red grapes and pistachios), sulforaphanes (found in cruciferous vegetables like cauliflower), curcumin (from the herb turmeric), capsaicin (from spicy peppers), and allicin (from garlic) activate these stress response pathways, which helps protect cells against stress.

talk a lot about a ketogenic diet in this book because of the miraculous health benefits it provides. This is a diet that helps shift your body’s metabolic engine from burning carbohydrates to burning fats. Interestingly, the cells of your body have the metabolic flexibility to adapt from using glucose for fuel to using ketones, which are a byproduct of breaking down fats. We will talk about this more in the cancer section of this book, but cancer cells do not have this metabolic flexibility to use fat as energy. They require glucose to thrive, which makes a ketogenic diet so effective for treating and preventing cancer.   A ketogenic diet calls for minimizing carbohydrates and replacing them with healthy fats and moderate amounts of high-quality protein. A ketogenic diet requires that roughly 50 to 70 percent of your food intake come from healthy fats, such as avocado, coconut oil, grass-fed butter, organic pasture raised eggs, and raw nuts. This diet will also help optimize your weight and prevent virtually all chronic degenerative diseases. Because you are minimizing carbs and replacing them with healthy fats, your body will shift from burning carbs as your primary fuel to burning fat.   Dr. Peter Attia, a Stanford University trained physician specializing in metabolic science, applied the ketogenic diet to his lifestyle to see what would happen. He essentially used himself as a lab rat and received incredible results. Although he was an active and fit guy, he always had a tendency toward metabolic syndrome. Metabolic syndrome is a cluster of conditions – increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels – that occur together, increasing your risk of heart disease, stroke, and diabetes. He decided to experiment with the ketogenic diet and see if it could improve his overall health status.

Adding lemon juice, black cherries, onions, garlic, and organic red wine also helps reduce the number of carcinogenic compounds formed when cooking meat at high temperatures.

foods like eggs, duck liver, organic red bell peppers, spinach, endive, asparagus, mustard greens, turnip greens, and epazote can all help to protect and repair genes from that damage.

The excellent book The Body Keeps the Score by physician Bessel van der Kolk delves deeply into trauma concepts and how to heal from them.

rule of thumb for patients craving sweet: Start with a big glass of water. Wait fifteen minutes. If you are still wanting sweet, have fat first in the form of a heaping teaspoon of coconut oil with cinnamon, a few macadamia nuts, a hard-boiled egg, or a piece of jerky. Wait another fifteen minutes. If you are still craving sweet, then perhaps go for it (and by that we mean a piece of dark chocolate [85 percent cocoa or higher] or ¼ cup of dark berries). Then go for a walk so as not to start a binge. Exercise regulates the sweet tooth by releasing endorphins. But most important, find the sweetness in your life—with nature, loved ones, or within yourself—not within a bag of M&M’s. For more ideas about this, the book Nourishing Wisdom by Marc David has been a classic in the emotional nutrition world for over fifteen years.

When the feelings of fear and anxiety overwhelm us, it depletes our kidney both energetically and physiologically, and may result in symptoms such as lower back pain, anxiety, intense thirst, hypersensitivity, coldness, poor memory, impotence, prematurely graying hair, and frequent urination.

Add a teaspoon of sea salt and a teaspoon of baking powder to a quart of water daily as a kidney cleanse.