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 Ketogenic diet (aka keto diet) is a low-carb, high-fat diet.
 = 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
-** 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.
 ** 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 >
-** Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
 ** 고기 (소세지, 스테이크, 배이콘, 치킨)
 ** 기름진 생선류
 ** 치즈
-** 버터와 크림
+** 크림
 ** 달걀
 ** 씨 (nuts & seeds)
@@ Line 38: / Line 67: @@
 ** 푸른 야채 (토마토, 양파, 등등)
 ** 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 =
 * https://www.ruled.me/how-to-start-a-keto-diet/
 * https://www.mensjournal.com/health-fitness/eat-not-guide-keto-diet/