Please consult a qualified, ketogenic-friendly medical professional before following the advice from this website. The Keto Method is completely non-profit. There is no financial gain and I am not associated with any external websites or persons mentioned on this page. I do not receive or ask for any money to run and maintain this server.
The Keto Method is a lifestyle which follows the ketogenic diet to improve your physical and mental health, reducing your body fat and breaking the high carb diet trap that plagues us with a whole range of metabolic related health issues.
The ketogenic diet (pronounced key-toe-jenik) is one which consists of restricting carbohydrates and increasing fat consumption for weight loss and improved overall health. The goal here is to reduce our glycogen levels and increase our ketone levels.
Glycogen is a type of sugar that the body can use as a source of energy. It is a fast and easy fuel source created by the intake of carbohydrates.
Is glycogen the best fuel for the body? What happens if you don’t eat carbohydrates and never ‘refuel’ your glycogen stores? The answer to these questions lie in the alternative body fuel: fat. The term ‘ketogenic’ comes from the principal of burning fat (instead of glycogen) for fuel.
Burning fat for fuel means your body is in ‘ketosis’, which can be verified by ketone bodies present in your breath, blood and urine.
The idea that eating fat to lose weight or to improve our health may sound absurd, but there is lots of evidence to suggest that this is true.
Fats, especially saturated fats (found in butter, coconut oil, meat, eggs and dairy), have many benefits to our health, including:
At this point you’re probably wondering about what damage this would cause to your heart. The answer is: none. There is no evidence that links saturated fat to heart disease.
A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.
The primary control for your weight / fat storage is insulin. Insulin is a hormone that your body needs to regulate glocuse levels in your blood. Type 1 diabetics cannot produce their own insulin and require medical intervention. Type 2 diabetics are those who have become insulin resistant. Prolonged periods of high insulin levels will lead to your body requiring more than you can produce. (Think of how a drug addict always needs a higher dosage.)
Insulin is produced when there is an increase of sugar in your blood. The insulin helps move the sugar from your blood and into your fat storage. The more sugar you eat, the higher demand there is for insulin.
The goal of the ketogenic diet is to control this hormone by keeping your blood sugar levels low and consistent throughout the day. This will help stop sugar spikes and sudden drops in blood sugar (causing dizziness, headaches and a false indication of hunger.)
If your blood sugar never spikes then there is no need for increased insulin levels.
The obvious answer here is sugar. Where the problem lies is that not everyone knows exactly what is considered to be sugar once it’s been digested. All forms of sugar, wheat, grains and carbohydrates will all increase your blood sugar levels. The only exception is fiber which is digested differently, causing no sugar spikes.
|Alternative names for sugar|
|Agave nectar||Barley malt||Beet sugar||Blackstrap molasses|
|Brown rice syrup||Cane juice||Caramel||Carob syrup|
|Corn sweetener||Corn syrup||Crystaline fructose||Dextran|
|Diastatic malt||Diastase||Ethyl maltol||Fructose|
|Fruit juice concentrates||Galactose||Glucose||Golden syrup|
|High-fructose corn syrup||Honey||Lactose||Malt syrup|
|Maltodextrin||Maltose||Maple syrup||Molasses syrup|
|Oat syrup||Panela||Panocha||Rice syrup|
No, not exactly. There are no essential carbohydrates that your body needs. Everything you require to survive can be found in fats and protein. It is true that your brain requires a certain level of glucose to function but with the right diet your body will make its own.
This is true, but which part of your cholesterol you need to monitor probably isn’t what you think. Hint: it isn’t just one number. Your total cholesterol score is actually a bad indicator for your health. Instead, we must break down this score into several indicators: HDL, LDL and triglycerides are the most relevant here.
A high level of HDL, a high level of large LDL particles and a low triglyceride score is most desirable. There is a common misconception that LDL is “bad cholesterol”, but this is false. It all comes down to the particle size of LDL that’s important. Small, dense particles create a dangerous risk of heart disease whereas large, fluffy particles are harmless.
Cholesterol is a fat molecule which is essential for human life and the best way to improve it is by eating saturated fat. A low cholesterol level is actually dangerous. It can increase your risk of a stroke , depression and violent behaviour . High cholesterol helps increase your mood, your memory and helps fight off infections and diseases. In fact, most heart attack victims have ‘normal’ cholesterol levels.
A new national study has shown that nearly 75 percent of patients hospitalized for a heart attack had cholesterol levels that would indicate they were not at high risk for a cardiovascular event, according to current national cholesterol guidelines.
So do not focus on your cholesterol, and remember that blood cholesterol is not the same thing as dietary cholesterol. Eating high cholesterol foods (such as eggs) does not have a negative impact on your blood cholesterol.
No. You’re probably thinking of ketoacidosis , which is a diabetic complication that causes a high concentration of ketones in the blood (a lot higher than you could ever achieve through your diet.) Ketosis and ketoacidosis are completely different and ketosis is absolutely safe.
However, if you’ve had prior health problems with your liver, kidneys or gallbladder then you should speak with your doctor before any changes to your diet, just to be on the safe side.
Following the diet is simple. Here are a few basic rules:
The other way to look at it is to decide on how many calories you want to eat per day; let’s say it’s 2,000.
Using these figures your daily intake for a 2,000 calorie diet would be: 166g fat, 100g protein and 25g carbs. If you want to eat fewer carbs, that’s fine. Just increase your fat intake to compensate.
|Calories||Fat (75%)||Protein (20%)||Carbs (5%)|
Keto flu is a term associated with initial flu-like symptoms you may experience when you first cut carbs and transition into ketosis. This generally lasts for 2-5 days after your last high carb meal.
To better understand keto flu, you can liken it to carbohydrate withdrawl. It’s a similar idea to a withdrawl from caffeine, alcohol or cocaine. Just remember that it’s normal and you will feel better after a few days.
The benefits of the ketogenic diet can be felt almost immediately. If you suffer from headaches, heart burn (acid reflux) or tiredness after meals then you will notice that these are the first ailments to disappear.
In the first 1-2 weeks, the biggest change you’ll notice is that you feel less bloated after meals and may lose 5-6lbs in water weight. 5-6lbs in a week may sound like a lot, but it’s expected at first. The reason for the drop in water weight is because of your decreased glycogen levels. Each gram of glycogen requires 3-4 grams of water, so without the glycogen your water retention is reduced significantly.
From 3 weeks onwards, you’ll notice an increase in your mood, energy and then the real fat burning begins. Typically you’ll lose an average of 1-2lbs per week, depending on your caloric intake and activity levels.
Of course you can eat them every now and then, just don’t make it a habit of eating 300+ grams of carbs every day or you’ll be back where you started: sick and overweight.
Keep carbs as a treat for around the holidays and you’ll be fine. Also, without the addictive hold of sugar over your diet, you may not even want to eat carbs again.
Remember that when you do indulge, you will feel sluggish and bloated again almost immediately and it can take you another 3-4 days to get back into ketosis after another, less noticeable, spell of keto flu.
When eating vegetables you need to be sure to avoid starchy veg, like potatoes and carrots. There are plenty of non-starchy veg that are high in fiber (technically a carb, but absolutely fine to eat) like broccoli and cauliflower. The basic rule is to avoid any veg that grows under ground and eat any that grow above ground.
Fruit is fine every now and then but be aware that they are high in sugar (‘natural’ sugar is no different to any other sugar.) The high sugar levels is offset by the fiber content, meaning the sugar isn’t digested as quickly. Fruit juice, on the other hand, has had its fiber removed, leaving a high sugar drink which should be avoided.
Fruit is a good source of vitamins, but there are no vitamins that you can’t get from other sources. Fat, meat and vegetables covers everything your body needs.
Berries are generally okay if you want something sweet. Strawberries, raspberries and blueberries are surprisingly low in sugar. Fruits like apples, bananas and oranges should be restricted.
It’s up to you if you want to exercise, but it won’t impact on your weight loss. You will still lose weight if you don’t exercise, but feel free to carry on with your cardio or strength training if you like.
Here is a list of foods you can and cannot eat, plus some other tips you may find useful. The list of foods below is just a sample, there are lots of other foods you can eat and have to avoid. The main things to look out for is the carb count and stick to around 20g per day.
If you’re looking for more information, please consider these sources.
|What to watch||What to read|
|Carb-Loaded||“Good Calories, Bad Calories” by Gary Taubes|
|Cereal Killers||“Grain Brain” by David Perlmutter|
|Cereal Killers 2: Run on Fat||“The Art and Science of Low Carb Living” by Jeff Volek|
|Fat Chance: Fructose 2.0||“Why We Get Fat” by Gary Taubes|
|Fat Head||“Fat Chance” by Robert Lustig|
|Fed Up||“The Big Fat Surprise” by Nina Teicholz|
|Gary Taubes Google Talk||“Cholesterol Clarity” by Jimmy Moore|
|Saturated Fats: They’re Good For You||“Keto Clarity” by Jimmy Moore|
|Sugar: The Bitter Truth||“Pure, White and Deadly” by John Yudkin|
I hope this website starts you on a path of a healthier and longer life. Definitely don’t stop here, watch and read through the resources above and do your own research if you’re still unsure. You won’t regret it.
Last updated: June 7, 2016