Sat, Feb-25-17, 04:40
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Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
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Short answer: NO. Nor Keto-OS or any other exogenous ketones the on-line ketone and coffee salesmen are promoting. Ask how many patients were treated, for how long under clinical supervision, and what were the monitored test results.
Here is an excellent beginners Guide to the Ketogenic Diet with food lists, written by doctors with years of clinical experience in the LC/keto world.
https://www.dietdoctor.com/low-carb/keto
Read the entire guide but the basics of the diet are:
Quote:
Restrict carbohydrates to 20 digestible grams per day or less – a strict low-carb diet. Fiber does not have to be restricted, it might even be beneficial.
Restrict protein to moderate levels. If possible stay at or below 1 gram of protein per day, per kg of body weight. So about 70 grams of protein per day if you weigh 70 kilos (154 pounds). It might be beneficial to lower protein intake even more, especially when overweight, and then aim for 1 gram of protein per kg of desired weight. The most common mistake that stops people from reaching optimal ketosis is too much protein.
Eat enough fat to feel satisfied. This is the big difference between a ketogenic diet and starvation, that also results in ketosis. A ketogenic diet is sustainable, starvation is not.
Avoid snacking when not hungry. Unnecessary snacking slows weight loss and reduces ketosis.
If necessary add intermittent fasting, like 16:8. This is very effective at boosting ketone levels, as well as accelerating weight loss and type 2 diabetes reversal.
Usually not necessary: Supplement MCT oil and/or Bulletproof coffee.
Usually not necessary: Supplement exogenous ketones.
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You can add a good amount of high fiber vegetables if you plan well. Some plans use total carbs and do not subtract fiber, but the classic keto diet formulas for epilepsy and cancer did use net carbs and that's what I follow. |