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.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.
  • 쌀밥
  • 음료수, 설탕탄 커피
  • 사과, 바나나
  • 콩
  • 감자, 고구마
  • 켓찹, 소스, 마요네즈, 식물 기름
  • 알코올
  • 탄수화물이 많은 다른 음식들

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

• Low-carb vegetables (from less to more carbs)
  

  broccoli rabe	bok choy	celery	spinach	asparagus	arugula	zucchini
  swiss chard	mushrooms	cauliflower	tomato	cabbage	broccoli	green beans
  snow peas	brussels sprouts	kale

• 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

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
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) -- these 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 - fiber = 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)

References

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