Keto diet: Difference between revisions
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= Don't eat = | = Don't eat = | ||
* Grains – wheat, corn, rice, cereal, etc. | |||
* Sugar – honey, agave, maple syrup, etc. | |||
** Fruit – apples, bananas, oranges, 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 = | = Eat = | ||
| Line 33: | Line 29: | ||
** Medium-chain triglycerides (MCT) | ** Medium-chain triglycerides (MCT) | ||
* Meats<br><table class="card-table"><tr><td>[[File:yellowfin_tuna.png|100px|fish]]</td><td>[[File:beef.jpg|100px|beef]]</td><td>[[File:mutton-chops.jpg|100px|lamb]]</td><td>[[File:poultry.jpg|100px|poultry]]</td><td>[[File:brown_eggs.jpg|100px|eggs]]</td></tr><tr class="card-border"><td>fish</td><td>beef</td><td>lamb</td><td>poultry</td><td>eggs</td></tr></table> | * Meats<br><table class="card-table"><tr><td>[[File:yellowfin_tuna.png|100px|fish]]</td><td>[[File:beef.jpg|100px|beef]]</td><td>[[File:mutton-chops.jpg|100px|lamb]]</td><td>[[File:poultry.jpg|100px|poultry]]</td><td>[[File:brown_eggs.jpg|100px|eggs]]</td></tr><tr class="card-border"><td>fish</td><td>beef</td><td>lamb</td><td>poultry</td><td>eggs</td></tr></table> | ||
** Beef (from more to less fats)<br><table class="card-table"><tr><td>[[File:Ribeye Steak_Lip-on.jpg|100px|rib-eye steak]]</td><td>[[File:T-Bone Steak.jpg|100px|t-bone steak]]</td><td>[[File:ny_strip_steak.jpg|100px|New York strip steak]]</td><td>[[File:skirt-steak-sq.jpg|100px|skirt steak]]</td><td>[[File:Porterhouse Steak.jpg|100px|porterhouse steak]]</td><td>[[File:prime_filet_mignon_2in.jpg|100px|filet mignon]]</td><td>[[File:flap_steak.jpg|100px|flap steak]]</td></tr><tr class="card-border"><td>rib-eye steak</td><td>t-bone steak</td><td>New York strip steak</td><td>skirt steak</td><td>porterhouse steak</td><td>filet mignon<br>(chateaubriand<br>or tenderloin)</td><td>flap steak</td></tr><tr><td>[[File:Top Sirloin Steak.jpg|100px|top sirloin steak]]</td><td>[[File:Bottom Round Steak.jpg|100px|bottom round steak]]</td><td>[[File:Eye of Round Steak.jpg|100px|eye of round steak]]</td><td>[[File:Top Round Steak.jpg|100px|top round steak]] | ** Beef (from more to less fats)<br><table class="card-table"><tr><td>[[File:Ribeye Steak_Lip-on.jpg|100px|rib-eye steak]]</td><td>[[File:T-Bone Steak.jpg|100px|t-bone steak]]</td><td>[[File:ny_strip_steak.jpg|100px|New York strip steak]]</td><td>[[File:skirt-steak-sq.jpg|100px|skirt steak]]</td><td>[[File:Porterhouse Steak.jpg|100px|porterhouse steak]]</td><td>[[File:prime_filet_mignon_2in.jpg|100px|filet mignon]]</td><td>[[File:flap_steak.jpg|100px|flap steak]]</td></tr><tr class="card-border"><td>rib-eye steak</td><td>t-bone steak</td><td>New York strip steak</td><td>skirt steak</td><td>porterhouse steak</td><td>filet mignon<br>(chateaubriand<br>or tenderloin)</td><td>flap steak</td></tr><tr><td>[[File:Top Sirloin Steak.jpg|100px|top sirloin steak]]</td><td>[[File:Bottom Round Steak.jpg|100px|bottom round steak]]</td><td>[[File:Eye of Round Steak.jpg|100px|eye of round steak]]</td><td>[[File:Top Round Steak.jpg|100px|top round steak]]</td><td>[[File:Sirloin Tip Side Steak.jpg|100px|sirloin tip side steak]]</td></tr><tr class="card-border"><td>top sirloin steak</td><td>bottom round steak</td><td>eye of round steak</td><td>top round steak</td><td>sirloin tip side steak</td></tr></table> | ||
* Low-carb vegetables (from less to more carbs)<br><table class="card-table"><tr><td>[[File:broccoli_rabe.jpg|100px|broccoli rabe]]</td><td>[[File:pok-chai-500x500.png|100px|bok choy]]</td><td>[[File:celery.jpg|100px|celery]]</td><td>[[File:spinach.png|100px|spinach]]</td><td>[[File:asparagus.jpg|100px|asparagus]]</td><td>[[File:arugula.jpg|100px]]</td><td>[[File:zucchini.jpg|100px|zucchini]]</td></tr><tr class="card-border"><td> | * Low-carb vegetables (from less to more carbs; net carb = total carbs - fiber; based on about 1/2 cup, or 100g serving)<br><table class="card-table"> | ||
<tr><td>[[File:broccoli_rabe.jpg|100px|broccoli rabe]]</td><td>[[File:watercress.jpg|100px|watercress]]</td><td>[[File:nopales.jpg|100px|nopales]]</td><td>[[File:pok-chai-500x500.png|100px|bok choy]]</td><td>[[File:celery.jpg|100px|celery]]</td><td>[[File:spinach.png|100px|spinach]]</td><td>[[File:mustard_greens.jpg|100px|mustard greens]]</td></tr> | |||
<tr class="card-border"><td>broccoli rabe (0.15g)</td><td>watercress (0.79g)</td><td>nopales (1.13g)</td><td>bok choy (1.18g)</td><td>celery (1.37g)</td><td>spinach (1.43g)</td><td>mustard greens (1.47g)</td></tr> | |||
<tr><td>[[File:asparagus.jpg|100px|asparagus]]</td><td>[[File:daikon.jpg|100px|radish]]</td><td>[[File:avocado.jpg|100px|avocado]]</td><td>[[File:arugula.jpg|100px|arugula]]</td><td>[[File:zucchini.jpg|100px|zucchini]]</td><td>[[File:swiss_chard.jpg|100px|Swiss chard]]</td><td>[[File:portobello_mushrooms.jpg|100px|mushrooms]]</td></tr> | |||
<tr class="card-border"><td>asparagus (1.78g)</td><td>radish (1.8g)</td><td>avocado (1.84g)</td><td>arugula (2.05g)</td><td>zucchini (2.11g)</td><td>Swiss chard (2.14g)</td><td>mushrooms (2.26g)</td></tr> | |||
<tr><td>[[File:kohlrabi.jpg|100px|kohlrabi]]</td><td>[[File:tomatoes.jpg|100px|tomatoes]]</td><td>[[File:olives.jpg|100px|olives]]</td><td>[[File:eggplant.jpg|100px|eggplant]]</td><td>[[File:bell_pepper.jpg|100px|bell pepper]]</td><td>[[File:cauliflower.jpg|100px|cauliflower]]</td><td>[[File:cabbage.jpg|100px|green cabbage]]</td></tr> | |||
<tr class="card-border"><td>kohlrabi (2.6g)</td><td>tomato (2.69g)</td><td>olives (2.8g)</td><td>eggplant (2.88g)</td><td>bell pepper (2.9g)</td><td>cauliflower (2.97g)</td><td>green cabbage (3g)</td></tr> | |||
<tr><td>[[File:bamboo_shoots.jpg|100px|bamboo shoots]]</td><td>[[File:white_cabbage.jpg|100px|white cabbage]]</td><td>[[File:cucumber.jpg|100px|cucumber]]</td><td>[[File:jalapeno.png|100px|jalapeno pepper]]</td><td>[[File:artichoke_hearts.jpg|100px|artichoke hearts]]</td><td>[[File:broccoli.jpg|100px|broccoli]]</td><td>[[File:bean_sprouts.jpg|100px|bean sprouts]]</td></tr> | |||
<tr class="card-border"><td>bamboo shoots (3g)</td><td>white cabbage (3.07g)</td><td>cucumber (3.13g)</td><td>jalapeno pepper (3.7g)</td><td>artichoke hearts (3.88g)</td><td>broccoli (4.04g)</td><td>bean sprouts (4.14g)</td></tr> | |||
<tr><td>[[File:fennel.jpg|100px|fennel]]</td><td>[[File:okra.jpg|100px|okra]]</td><td>[[File:green_beans.jpg|100px|green beans]]</td><td>[[File:turnips.jpg|100px|turnips]]</td><td>[[File:snow_peas.jpg|100px|snow peas]]</td><td>[[File:brussels_sprouts.jpg|100px|brussels sprouts]]</td><td>[[File:kale.jpg|100px|kale]]</td></tr> | |||
<tr class="card-border"><td>fennel (4.2g)</td><td>okra (4.25g)<td>green beans (4.27g)</td><td>turnips (4.63g)</td><td>snow peas (4.95g)</td><td>brussels sprouts (5.15g)</td><td>kale (5.15g)</td></tr> | |||
<tr><td>[[File:red_cabbage.jpg|100px|red cabbage]]</td><td>[[File:pumpkin.jpg|100px|pumpkin]]</td><td>[[File:rutabaga.jpg|100px|rutabaga]]</td><td>[[File:carrots.jpg|100px|carrots]]</td><td>[[File:celeriac.jpg|100px|celeriac]]</td><td>[[File:onion.jpg|100px|onion]]</td><td>[[File:leek.jpg|100px|leek]]</td></tr> | |||
<tr class="card-border"><td>red cabbage (5.27g)</td><td>pumpkin (6g)</td><td>rutabaga (6.32g)</td><td>carrots (6.78g)</td><td>celeriac (7.4g)</td><td>onion (7.64g)</td><td>leek (12.35g)</td></tr> | |||
<tr><td>[[File:ginger.jpg|100px|ginger]]</td></tr> | |||
<tr class="card-border"><td>ginger (15.77g)</td></tr></table> | |||
* reference - https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/ | |||
* Tray | * Tray | ||
** High-fat dairy – hard cheeses, high fat cream, butter, etc. | ** High-fat dairy – hard cheeses, high fat cream, butter, etc. | ||
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** 푸른 야채 (토마토, 양파, 등등) | ** 푸른 야채 (토마토, 양파, 등등) | ||
** 탄수화물이 적은 다른 소스나 condiments | ** 탄수화물이 적은 다른 소스나 condiments | ||
== Cravings == | |||
{| class="wikitable" | |||
|- | |||
! 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 = | = For extreme weight loss = | ||
| Line 54: | Line 101: | ||
Refer to [https://youtu.be/mlJRSebJ0XA Dr. Eric Berg's lecture] on this. Here's my notes from it. | Refer to [https://youtu.be/mlJRSebJ0XA Dr. Eric Berg's lecture] on this. Here's my notes from it. | ||
# Carbs: shoot for 0 carbs | # Carbs: shoot for 0 carbs (vegetables will add to this with fiber, so realistically, this isn't achievable) | ||
# Protein: 3 to 6 oz (180 lbs weight individual : 55 grams) | # 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) | #: Want to take protein & fat together (but no lean meat -- lean meats cause insulin spike) | ||
| Line 62: | Line 109: | ||
#** salmon, sardines, pork, hamburger, eggs (pasture raised, organic) | #** salmon, sardines, pork, hamburger, eggs (pasture raised, organic) | ||
# Fat: between 50 to 75 grams | # Fat: between 50 to 75 grams | ||
#: don't add extra fat (keto bomb, extra butter, MCT oil) -- | #: don't add extra fat (keto bomb, extra butter, MCT oil) -- fat should naturally come with protein | ||
#* Eat these: | #* Eat these: | ||
#** avocado (nutrition), olives, pecans (better)/almonds | #** avocado (nutrition), olives, pecans (better)/almonds | ||
#: Example: 67 g = (bacon 4 strips, eggs 2, steak 4 oz, pecan 1 oz) | #: Example: 67 g = (bacon 4 strips, eggs 2, steak 4 oz, pecan 1 oz) | ||
#: DO NOT GO BELOW 50 g of fat | #: DO NOT GO BELOW 50 g of fat | ||
# Leafy greens (minimum of 7 cups | # 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) | #* 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) | #* Use balsamic salad dressing, vinegar, or salt on salad -- something not too sweet (bitter & less sweet) | ||
| Line 75: | Line 122: | ||
#* Should take 1 meal a day for about 3 days for body to adjust | #* 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) | #* 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 = | = References = | ||
* https://www.ruled.me/how-to-start-a-keto-diet/ | * https://www.ruled.me/how-to-start-a-keto-diet/ | ||
* https://www.mensjournal.com/health-fitness/eat-not-guide-keto-diet/ | * https://www.mensjournal.com/health-fitness/eat-not-guide-keto-diet/ | ||
Latest revision as of 13:07, 6 March 2019
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)
- Saturated fats
- 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
- Beef (from more to less fats)
- 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.
- Carbs: shoot for 0 carbs (vegetables will add to this with fiber, so realistically, this isn't achievable)
- 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)
- 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
- 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)
- 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
