copied from outside source
Without further ado, the basic Ketogenic diet:
What you’ll need
◾Ketostix available on Amazon.com.
Note, you can eat as much of the foods below as you like, but I’ve found that I quickly feel full eating this diet. Don’t overeat and more importantly, don’t under-eat and make sure you’re getting the calories you need to function. This is NOT about cutting calories, it’s about releasing fat reserves and teaching your body to burn them.
Drink lots of water during the diet (but don’t go crazy). I find this helps increase my metal clarity and energy.
Taubes and others recommend not starting an exercise program at the beginning of this diet because during the acclimatization period you will not have enough energy and it usually results in people quitting the diet.
During the diet, measure your rate of fat burn by measuring your acetoacetate output with your Ketostix. Do this every time you visit the loo. You should see 5 to 20 mg/dL, and I’ve noticed it’s particularly high after a very fatty meal. Blood glucose (if your ketostix show this on a separate color tab) should be zero at all times. If it is not zero and above 200 mg/dL you may want to consult your doctor.
One of the most effective tricks during a diet is routine. Eat the same meals over and over or plan your meals ahead for the whole week. I’ve found it effective to pre-make dishes on Sunday and have them ready for the week. That makes it incredibly easy to stick to the diet because I avoid thinking which means I avoid creativity and creativity requires decision making which leads to hard choices. Just avoid the hard choices and have it all planned and some of it ready to grab and go.
The Leafy Green Salad recipe:
This is a recipe for a basic very low carb salad with lots of flavor. It’s great to add to any high-protein, high-fat meal.
◾Spinach, lettuce and/or mustard greens.
◾Optional raw onions.
◾Optional green beans raw.
◾Balsamic vinegar and olive oil dressing with salt and pepper. Use lemon and lime very sparingly if you add it. The vinegar actually reduces the glycemic index of this salad (and other foods).
Below I have outlined three days with a total of 9 meals that you can mix and match as you like. At the end I include a list of Ketogenic-safe ingredients you can add or subtract as you like. Remember the key is to have a high fat, high-protein and no-carb or very low carb diet. That means absolutely no sugar.
◾Day 1 ◾Breakfast: 2 eggs done any way with yolks. Sausage containing no carbs or sugar. Bacon.
◾Lunch: Chicken with as much skin and oily gooey bits as possible. Steamed spinach or broccoli.
◾Supper: Steak with cheese. Fried mushrooms. Leafy green salad.
◾Before bed 1 glass of wine with a slice of cheese.
◾Day 2 ◾Breakfast: 2 egg omlette with friend mushrooms, cheese and chopped parsley.
◾Lunch: A whole duck breast if you can get it or chicken again with as much fatty skin as possible. Leafy green salad.
◾Supper: Hamburger made with high fat mince without the bun. The mince can contain the usual paprika, chopped onions and garlic if you like, but absolutely no syrup or sugar. Add Cheese, tomatoes, lettuce and any other leafy low-carb greens you like.
◾Before bed 1 glass of wine with a slice of cheese.
◾Day 3 ◾2 eggs done any way with bacon and usual no-carb sausage.
◾Steak with cheese. Leafy green salad.
◾Salmon (or other fish) fried and served with Bok Choy and your leafy green salad.
You can mix and match the meals above and get a good Ketogenic burn going where you will notice rapid weight loss.
Eat as much as you want ingredient ideas:
◾Duck (awesome if you can get it because it is very high fat),
◾Any Fish, Tuna, Salmon, Trout, Halibut,
◾Oils (Olive Oil, Flaxseed oil, etc.),
◾Salt, Pepper, Soy Sauce,
Add for variety but in moderation:
Read the ingredients (if applicable) and make darn sure they contain no sugar:
◾Mustard (with no sugar or carbs),
◾Tea no sugar with milk
◾Coffee black no sugar
◾Peppers (Red, Green, Jalapeno, Habanero),
◾Nuts preferably almonds,
You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect. Other foods to avoid roughly in order of damage they will do to the diet:
◾Did I mention avoid sugar?
◾All traditional carbs like rice, pasta, wheat, potatoes, even the low GI ones like beans and lentils.
◾Beware of sauces that contain sugar or things like corn starch.
Effects of the diet:
◾You will see rapid weight loss of up to 6 pounds for a 200 pound person in the first 48 hours. This is your kidneys releasing water as they expel their sodium due to the absence of insulin. It’s what you’ve usually heard described as “water weight”.
◾Then you should see continued weight loss of anything from 0.25 to 2 pounds per day (an eighth to half kilo lost per day). But this varies greatly between individuals and is affected by a wide range of factors including your current weight and insulin sensitivity.
◾For the first week you may experience slightly decreased mental clarity. This clears up after a week as your brain gets used to burning ketones for energy instead of glucose.
◾According to data in “Why we get fat” your Vitamin C needs actually decrease on a low carb diet, so don’t feel the need to massively supplement.
◾Research has shown (also from Taubes) that LDL (bad) cholesterol will elevate slightly but clump size will be increased which is a net positive because larger LDL is less likely to stick to artery walls. HDL (good) cholesterol is significantly elevated with a very low carb diet like this which is a very strong net positive. This also has other great health benefits e.g. Lower insulin reduces the risk of hardening of artery walls.