Keto diet

Ketogenic diet (aka keto diet) is a low-carb, high-fat diet.

Don't eat

• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
  • Sugary drinks such as cola, coffee with sugar and cream
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, sweet potato, etc.
• Beans rich in carbohydrates
• Vegetable oil
  • condiments such as ketchup, mayo, etc.
• Alcohol

Eat

• Fats
  • Saturated fats
    

    coconut oil	ghee	grass-fed butter	duck fat	tallow	lard	high-fat salad dressing

  • Monounsaturated fats
    

    olive oil	avocado oil	macadamia oil	almond oil

  • Polyunsaturated fats
    

    wild-caught salmon	sardines

  • Medium-chain triglycerides (MCT)
• Meats
  

  fish	beef	lamb	poultry	eggs

  • Beef (from more to less fats)
    

    rib-eye steak	t-bone steak	New York strip steak	skirt steak	porterhouse steak	filet mignon (chateaubriand or tenderloin)	flap steak
    top sirloin steak	bottom round steak	eye of round steak	top round steak	sirloin tip side steak

• Low-carb vegetables (from less to more carbs; net carb = total carbs - fiber; based on about 1/2 cup, or 100g serving)
  

  broccoli rabe (0.15g)	watercress (0.79g)	nopales (1.13g)	bok choy (1.18g)	celery (1.37g)	spinach (1.43g)	mustard greens (1.47g)
  asparagus (1.78g)	radish (1.8g)	avocado (1.84g)	arugula (2.05g)	zucchini (2.11g)	Swiss chard (2.14g)	mushrooms (2.26g)
  kohlrabi (2.6g)	tomato (2.69g)	olives (2.8g)	eggplant (2.88g)	bell pepper (2.9g)	cauliflower (2.97g)	green cabbage (3g)
  bamboo shoots (3g)	white cabbage (3.07g)	cucumber (3.13g)	jalapeno pepper (3.7g)	artichoke hearts (3.88g)	broccoli (4.04g)	bean sprouts (4.14g)
  fennel (4.2g)	okra (4.25g)	green beans (4.27g)	turnips (4.63g)	snow peas (4.95g)	brussels sprouts (5.15g)	kale (5.15g)
  red cabbage (5.27g)	pumpkin (6g)	rutabaga (6.32g)	carrots (6.78g)	celeriac (7.4g)	onion (7.64g)	leek (12.35g)
  ginger (15.77g)

  • reference - https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/
  • Tray
    • High-fat dairy – hard cheeses, high fat cream, butter, etc.
    • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
    • Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
    • Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
    • 고기 (소세지, 스테이크, 배이콘, 치킨)
    • 기름진 생선류
    • 치즈
    • 크림
    • 달걀
    • 씨 (nuts & seeds)
    • 아보카도
    • 푸른 야채 (토마토, 양파, 등등)
    • 탄수화물이 적은 다른 소스나 condiments

  Cravings

  what you're craving	what you need	what to eat
  chocolate	magnesium	nuts, seeds
  sugary foods	chromium, carbon, phosphorus, sulphur, tryptophan	broccoli, cheese, chicken
  breads, pasta, carbs	nitrogen	high protein meat
  oily/fatty foods	calcium	cheese, broccoli, spinach
  salty foods	chloride, silicon	fish, nuts, seeds

  For extreme weight loss

  Refer to Dr. Eric Berg's lecture on this. Here's my notes from it.

  1. Carbs: shoot for 0 carbs (vegetables will add to this with fiber, so realistically, this isn't achievable)
  2. Protein: 3 to 6 oz (180 lbs weight individual : 55 grams)

     Want to take protein & fat together (but no lean meat -- lean meats cause insulin spike)

     • Do not eat these:
       • chicken, dairy, turkey, lean steak, lean fish, peanuts
     • Eat these:
       • salmon, sardines, pork, hamburger, eggs (pasture raised, organic)
  3. Fat: between 50 to 75 grams

     don't add extra fat (keto bomb, extra butter, MCT oil) -- fat should naturally come with protein

     • Eat these:
       • avocado (nutrition), olives, pecans (better)/almonds

     Example: 67 g = (bacon 4 strips, eggs 2, steak 4 oz, pecan 1 oz)

     DO NOT GO BELOW 50 g of fat

  4. Leafy greens (minimum of 7 cups; considered as fiber and NOT counted as carbs)
     • Consume salad, wait for an hour and then rest of the food)
     • Use balsamic salad dressing, vinegar, or salt on salad -- something not too sweet (bitter & less sweet)
  5. Intermittent fasting (2 meals)
     • DO NOT EAT UNLESS YOU'RE HUNGRY
     • You're in ketosis when you don't feel hunger -- body is burning its own fat
     • Should take 1 meal a day for about 3 days for body to adjust
     • Consume sea salt (about a teaspoon (level) of sea salt a day) + electrolytes (high amounts of potassium)

  If I were to follow this, I'd probably shoot for about 40 g of carbs in fiber, around 70 g of protein, and 120 g of fat. As of 2019-3-6, I weighed 192 lbs. at 5'9" (I don't look overweight, but I'm moderately muscular with broad shoulders due to regularly practicing kendo for over a decade.)

  References

  • https://www.ruled.me/how-to-start-a-keto-diet/
  • https://www.mensjournal.com/health-fitness/eat-not-guide-keto-diet/