"I discovered Keto and its potential benefits when I started watching these YouTube links. I was not aware of the anti-fat-loss effect of Insulin. The other disease-related benefits were also a surprise, and AUTOPHAGY is just amazing." . . . Per Martin, October 2018, San Diego, CA, USA
Ketogenic Diet | LINKS | ||||||||
Links are in the second column of this table. Subject keys are on right side of table. K=KetoDiet, T=Testing, A=Autophagy, C=Cancer, P=Physiology, D=Disease, F=Foods. ***** (5 stars) means that I highly recommend this item. | |||||||||
***** Dr Boz - Curious about Keto Diet (MD Anderson, Dept of Defense, Autopsies) | https://www.youtube.com/watch?v=Whe-yFPrzGg | K | C | ||||||
Dr Boz - Burning FAT versus CARBS for Fuel (non technical) | https://www.youtube.com/watch?v=QU2IzMbnVq0 | K | Beginner | ||||||
***** Dr Boz BOOK - Any Way You Can (grandma rose, cancer suppression via Keto) | https://www.amazon.com/ANYWAY-YOU-CAN-Bosworth-BEGINNERS/dp/0999854232 | K | C | ||||||
Dr Boz CHANNEL on You Tube | https://www.youtube.com/channel/UCLGu62anfPbFDkdQj0p-hQw | |
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***** Dr Boz - Quick and Easy Rules of the Keto Diet | https://www.youtube.com/watch?v=-w9dfYUD6-E | Beginner Rules | |||||||
***** Dr Boz - Beginner's Keto Grocery List | https://www.youtube.com/watch?v=n3eFM3uUMzQ | F | Beginner Rules | ||||||
*** Pictoral Guide to Foods | https://burnfatnotsugar.com/index.html | F | |||||||
***** Dr Benjamin Bikman - Insulin vs Ketones - The Battle for Brown Fat; the "CALORIC" vs "ENDOCRINE" theory | https://www.youtube.com/watch?v=8t1JN0RgvO4 | P | |||||||
***** Dr Benjamin Bikman - Insulin vs Glucagon: The relevance of dietary protein | https://www.youtube.com/watch?v=z3fO5aTD6JU | P | |||||||
***** Dr Boz - The Science behind MCT Supplements | https://www.youtube.com/watch?v=TmTfmqPd7o0 | P | |||||||
Dr Eric Berg - Fatigued on the Ketosis Diet? Here's What To Do! | https://www.youtube.com/watch?v=xkiK98L9hCs | P | |||||||
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***** Ivor Cummins - How to collapse our heart disease risk; the CAC test | https://www.youtube.com/watch?v=UZoQiDaWnuE | T | D | ||||||
***** Ivor Cummins - The Pathways of Insulin Resistance: Exposure and Implications (great diagrams); Framingham vs Calcium Scoring and CAC (!!!) | https://www.youtube.com/watch?v=U_Gcq8bEUq8 | T | D | ||||||
***** Ivor Cummins 2018 - The Cholesterol Conundrum Part 2: Putting LDL Particle Count into Context | https://www.youtube.com/watch?v=hFkrGIYIM74 | P | |||||||
***** Ivor Cummins 2014 - The Cholesterol Conundrum [Part 1] - and Root Cause Solution | https://www.youtube.com/watch?v=fuj6nxCDBZ0 | P | |||||||
*** Dr Gary Fettke - Nutrition and Inflammation | https://www.youtube.com/watch?v=iCQmfRMwHfA | D | |||||||
***** Dr Boz - Ketones for Life | https://youtu.be/zsezWE16QNc | D | |||||||
Tara - How to tell if you're in Ketosis: 6 Signs | https://www.youtube.com/watch?v=mkB1eCE5CXs | T | Beginner | ||||||
Ketosis Side Effects | https://www.perfectketo.com/ketosis-side- effects/ | Beginner | |||||||
Ketosis Effect on Kidneys | https://robbwolf.com/2011/06/16/clearing-up-kidney-confusion-part-deux/ | |
D | ||||||
AUTOPHAGY | |||||||||
***** Dr Eric Berg - Autophagy & Intermittent Fasting: Activate Garbage Recycling and Cellular Remodeling | https://www.youtube.com/watch?v=10jNZleNH9w | A | |||||||
*** Dr Boz - Autophagy and Fasting Explained | https://www.youtube.com/watch?v=rDzIbkyr5QQ | A | |||||||
**** Siim Land - How to Increate Autophagy Without Fasting | https://www.youtube.com/watch?v=xzfREQPUM8E | A | |||||||
Autophagy: Introduction to Macroautophagy | https://www.youtube.com/watch?v=UmSVKzHc5yA | A | |||||||
It takes 72 hour fasting to reach autophagy on normal american diet, but only 12 hours on ketogenic diet. On Keto, you could do this every night if you create a big gap between last meal and first meal of next day. | |||||||||
Catabolic and Anabolic explanation | https://medium.com/@decker_st/understanding-ketogenesis-anabolism-and-catabolism- 710cc96715af | |
P | ||||||
Bulletproof Intermittent Fasting | https://blog.bulletproof.com/bulletproof-intermittent-fasting-the-definitive-guide/ | |
A | ||||||
MY FAVORITE FOODS to help with Keto | |||||||||
WARNING: Do not start this fatty diet
until you permanently quit carbohydrates! (see beginner rules)
|
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Keto Cocoa (one scoop plus stick of butter each morning) | https://www.amazon.com/gp/product/B077XNHZ83/ref=oh_aui_detailpage_o00_s00?ie=UTF8&th=1 | |
F | ||||||
Salted Butter (4oz cubes) for Bulletproof Coffee/Tea/Cocoa | to put into Cocoa (or coffee/tea) first thing every day | F | |||||||
Dill Pickles | F | ||||||||
Frozen Broccoli | F | ||||||||
Flaxseed Oil Pills - to swing balance toward Omega 3 (not 6) | F | ||||||||
Krill Oil Pills - highest Animal Based Omega 3. AB is supposed to be more effective in humans than vegetable based Omega 3, and it works more effectively in dogs (with inflamation issues) due to their limited ability to metabolize vegetable omega 3. Yes, me and the mutt are taking the same pill. | F | ||||||||
Canned Tuna in Water (best easy Omega 3 meat) | F | ||||||||
Matcha Green Tea Powder - to suppress appetite (if bulletproof coffee does not do the trick) | https://www.amazon.com/gp/product/B07C47G13X/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1 | |
F | ||||||
Various meats; bring home and precook; package into 0.25 lb portions and freeze (microwave to eat) - If getting enough protein daily is a problem. | F | ||||||||
Cucumber | |||||||||
Celery | F | ||||||||
Bullet-Proof Coffee on the Ketogenic Diet | https://www.youtube.com/watch?v=K4UDZoQjvTQ | F | |||||||
KETO TESTING | |||||||||
KETO-MOJO Blood Ketone and Glucose Testing Meter Kit $60 (monitoring level of ketones and glucose) ... be sure to buy additional strips and lancets | https://www.amazon.com/gp/product/B0789G8KTG/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1 | |
T | ||||||
Ketone Urine Strips (easiest way to detect ketone production) | https://www.amazon.com/gp/product/B07C47G13X/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1 | |
T | Beginner | |||||
Amazing Pancakes Using Almond Flour | https://www.youtube.com/watch?v=rmC0-QY2gkA | F | |||||||
DAILY CALORIE REQUIREMENTS | |||||||||
Calculate the ideal diet proportions for you. The Ketogains FAQ is also very interesting for lots of information about Keto diets. | https://ketogains.com/ketogains-calculator/ | Beginner | |||||||
Cardio (fat burning) exercise is recommended with some resistance training (weight lifting) to maintain muscles. Unfortunately, I strongly prefer the weight lifting, which means that as muscle mass goes up, my weight does not decrease as fast. | |||||||||
KETO ISSUES | These are things I learned from the videos and my research. I am not a doctor, so read these comments with that in mind. | ||||||||
Diabetes type 1 -- Avoid Keto Diet!!! | WARNING | WARNING | |||||||
Diabetes type 2 -- Discuss Keto with doctor | WARNING | WARNING | |||||||
Any other medical issues -- discuss Keto with doctor | WARNING | WARNING | |||||||
Doctor may be reluctant to agree if they have not reviewed recent Keto diet research. | |||||||||
I think that some kind of home Keto test is a must. You need to know when you have achieved Keto and when you drop out due to too many carbs or not enough fat in your diet. | Beginner | ||||||||
Beginning Keto is hard. Eating that much fat takes a mental readjustment. Avoiding carbs can be difficult since they are in unexpected places, such as in foods labelled as low fat and many vegetables. | Beginner | ||||||||
Body transitioning to Keto can produce Flu-like symptoms. See the videos for details on the symptoms and why this happens. | Beginner | ||||||||
Muscles will switch to Keto as their primary fuel over time (not sure how long). When fully switched, they reject glucose and prefer ketones. Small intakes of carbs will have greater effects on blood glucose (since muscles are no longer absorbing glucose). | |||||||||
Just smelling food or filling up on water will trigger a bump in insulin. This can drop your blood glucose to apparent hypoglycemia levels. But since your body is now burning ketones as fuel, you might not experience any symptoms. It is important to know the symptoms, just in case. Be sure to learn which cells can use ketones (most, including brain), versus those than can only use glucose (3, i think). | |||||||||
When preparing for a Lipid Panel blood test, do not fast much more than 12 hours before the test when on Keto. I fasted 44 hours before the test and it drove my LDL number up and HDL down. | |||||||||
MY RESULTS | |||||||||
Male Height 5'7" Weight... | |||||||||
254 lbs, at beginning (Monday) | |||||||||
245 lbs, at end of week 1 (mostly water?) | 2x this week: heavy weight lifting; lost at least 20% of strength | ||||||||
243 lbs, at end of week 2 | 2x this week: heavy weight lifting; regained full strength | ||||||||
240 lbs. at end of week 3 | 1x this week: heavy weigth lifting. fighting a cold -- cough syrup stopped ketone production | ||||||||
241 lbs at end of week 4 | 2x this week: heavy weight lifting (increased resistance). fighting a cold. | ||||||||
234 lbs at end of week 5, waist 48" | fasted 28 hrs. 2x this week: heavy weight lifting. still fighting a cold, reduced symptoms. avg ketones now higher in last 2 weeks than previous. | ||||||||
232 lbs at end of week 6, waist 45.5" | fasted 44 hrs. 2x this week: heavy weight lifting. probably too much protein to stay deep in ketosis. | ||||||||
234 lbs at end of week 7 (Thanksgiving), waist 44" | 1x this week: heavy weight lifting. looks like waist is the better indicator of progress. did not break keto diet for thanksgiving. | ||||||||
DEXA scan $65 ... 72lbs fat, 156lbs lean body mass, 31% body fat ... Ouch! | |||||||||
Readjusting my macronutrients (new: 100g fat, 125g protein, <20g carb) to calories at 25% below resting metabolism. Will do 0.8 * LBM = protein grams. | |||||||||
232 lbs at end of week 8, waist 44" | Did not check macros in diet this week. | ||||||||
228 lbs at end of week 9, waist 44" | Did not exceed macros in diet this week. | ||||||||
223 lbs at end of week 10, waist 43.75" | Did not exceed macros in diet this week. One 23-hour fast this week (aka one meal per day). | ||||||||
219 lbs at end of week 11, waist 42.75" | Too much carb from too many string cheeses a few times this week. One non Keto meal with dessert. | ||||||||
216 lbs at end of week 12, waist 41.75" | One non Keto meal with dessert (Dec 25). Two other days with low or no Ketones. Later in the week, one moderate dessert instead of lunch followed by 60 minutes on treadmill (700 cals burned) to compensate for the carbs consumed--it worked. My ketones resumed a few hours later. | ||||||||
217 lbs at end of week 13, waist 41.75" | No gym this week, just dog walks. No fasting this week. | ||||||||
218 lbs at end of week 14, waist 41.5" | Gym once (leg presses) this week, and a couple dog walks. No fasting this week. Cravings led to too much string cheese and almond consumption. | ||||||||
218 lbs at end of week 15, waist 41.75" | No fasting this week, No gym. Did not monitor macros, but stayed on Keto foods with exception of 1 square dark chocolate once a day on a few days. | ||||||||
218 lbs at end of week 16, waist 41.75" | No fasting this week. Hit a low of 213 lbs but could not keep it for the Monday weigh in. | ||||||||
211 lbs at end of week 17, waist 40.75 | Reduced cheese and nuts over the weekend. Long walk during first half of superbowl. Prior weeks had flirted with lower body weight but Monday mornings always seemed to jump back to 218. By keeping my Sunday calories low and some exercise, I was able to hit this new low weight. | ||||||||