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


= Don't eat =
= Don't eat =


** Grains – wheat, corn, rice, cereal, etc.
* Grains – wheat, corn, rice, cereal, etc.
** Sugar – honey, agave, maple syrup, etc.
* Sugar – honey, agave, maple syrup, etc.
** Fruit – apples, bananas, oranges, etc.
** Sugary drinks such as cola, coffee with sugar and cream
** Tubers – potato, yams, etc.
* Fruit – apples, bananas, oranges, etc.
** 쌀밥
* Tubers – potato, yams, sweet potato, etc.
** 음료수, 설탕탄 커피
* Beans rich in carbohydrates
** 사과, 바나나
* Vegetable oil
** 콩
** condiments such as ketchup, mayo, etc.
** 감자, 고구마
* Alcohol
** 켓찹, 소스, 마요네즈, 식물 기름
 
** 알코올
= Eat =
** 탄수화물이 많은 다른 음식들
* Fats
** Saturated fats<br><table class="card-table"><tr><td>[[File:coconut_oil.jpg|100px|coconut oil]]</td><td>[[File:ghee1.jpg|100px|ghee]]</td><td>[[File:grass-fed-butter.jpg|100px|grass-fed butter]]</td><td>[[File:duckfat.jpg|100px|duck fat]]</td><td>[[File:tallow.jpg|100px|tallow]]</td><td>[[File:lard.jpg|100px|lard]]</td><td>[[File:Italian_dressing.jpg|100px|high-fat salad dressing]]</td></tr><tr class="card-border"><td>coconut oil</td><td>ghee</td><td>grass-fed butter</td><td>duck fat</td><td>tallow</td><td>lard</td><td>high-fat salad dressing</td></tr></table>
** Monounsaturated fats<br><table class="card-table"><tr><td>[[File:olive_oil.jpg|100px|olive oil]]</td><td>[[File:avocado_oil.jpg|100px|avocado oil]]</td><td>[[File:macadamia_oil.jpg|100px|macadamia oil]]</td><td>[[File:almond_oil.jpg|100px|almond oil]]</td></tr><tr class="card-border"><td>olive oil</td><td>avocado oil</td><td>macadamia oil</td><td>almond oil</td></tr></table>
** Polyunsaturated fats<br><table class="card-table"><tr><td>[[File:wild_sockeye_salmon.jpg|100px|wild sockeye salmon]]</td><td>[[File:sardines.jpg|100px|sardines]]</td></tr><tr class="card-border"><td>wild-caught salmon</td><td>sardines</td></tr></table>
** 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>
** 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; 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>


= Eat =
<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>


* Saturated fats
<tr><td>[[File:ginger.jpg|100px|ginger]]</td></tr>
** [[File:coconut_oil.jpg|100px|coconut oil]] [[File:ghee1.jpg|100px|ghee]] [[File:grass-fed-butter.jpg|100px|grass-fed butter]]
<tr class="card-border"><td>ginger (15.77g)</td></tr></table>
* reference - https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/
* Tray
* Tray
** Meats – fish, beef, lamb, poultry, eggs, etc.
** Low-carb vegetables – spinach, kale, broccoli, and other low carb veggies >
** High-fat dairy – hard cheeses, high fat cream, butter, etc.
** High-fat dairy – hard cheeses, high fat cream, butter, etc.
** Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
** Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
** Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
** Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
** Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
** Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
** Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
** 고기 (소세지, 스테이크, 배이콘, 치킨)
** 고기 (소세지, 스테이크, 배이콘, 치킨)
** 기름진 생선류
** 기름진 생선류
** 치즈
** 치즈
** 버터와 크림
** 크림
** 달걀
** 달걀
** 씨 (nuts & seeds)
** 씨 (nuts & seeds)
Line 38: Line 67:
** 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 =
Refer to [https://youtu.be/mlJRSebJ0XA 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 =
= 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/

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 oilgheegrass-fed butterduck fattallowlardhigh-fat salad dressing
      coconut oilgheegrass-fed butterduck fattallowlardhigh-fat salad dressing
    • Monounsaturated fats
      olive oilavocado oilmacadamia oilalmond oil
      olive oilavocado oilmacadamia oilalmond oil
    • Polyunsaturated fats
      wild sockeye salmonsardines
      wild-caught salmonsardines
    • Medium-chain triglycerides (MCT)
  • Meats
    fishbeeflambpoultryeggs
    fishbeeflambpoultryeggs
    • Beef (from more to less fats)
      rib-eye steakt-bone steakNew York strip steakskirt steakporterhouse steakfilet mignonflap steak
      rib-eye steakt-bone steakNew York strip steakskirt steakporterhouse steakfilet mignon
      (chateaubriand
      or tenderloin)      		flap steak
      top sirloin steakbottom round steakeye of round steaktop round steaksirloin tip side steak
      top sirloin steakbottom round steakeye of round steaktop round steaksirloin 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 rabewatercressnopalesbok choyceleryspinachmustard greens
    broccoli rabe (0.15g)watercress (0.79g)nopales (1.13g)bok choy (1.18g)celery (1.37g)spinach (1.43g)mustard greens (1.47g)
    asparagusradishavocadoarugulazucchiniSwiss chardmushrooms
    asparagus (1.78g)radish (1.8g)avocado (1.84g)arugula (2.05g)zucchini (2.11g)Swiss chard (2.14g)mushrooms (2.26g)
    kohlrabitomatoesoliveseggplantbell peppercauliflowergreen cabbage
    kohlrabi (2.6g)tomato (2.69g)olives (2.8g)eggplant (2.88g)bell pepper (2.9g)cauliflower (2.97g)green cabbage (3g)
    bamboo shootswhite cabbagecucumberjalapeno pepperartichoke heartsbroccolibean sprouts
    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)
    fennelokragreen beansturnipssnow peasbrussels sproutskale
    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 cabbagepumpkinrutabagacarrotsceleriaconionleek
    red cabbage (5.27g)pumpkin (6g)rutabaga (6.32g)carrots (6.78g)celeriac (7.4g)onion (7.64g)leek (12.35g)
    ginger
    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

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