THE KETO DIET - Phangky's Place · example of a low carbohydrate diet. Gary got it from Dr. Eric Westman’s Lifestyle Medicine Clinic at Duke University Medical Center. It came originally

THE KETO DIET

KARY FINKLE NEWSOME

WWW.KETOKARY.COM

http://www.ketokary.com

TABLE OF CONTENTS

DISCLAIMER: 4------------------------------------------------------------------------------------------------

CHAPTER 1: WHAT IS A KETO DIET? 5

WHAT’S THE BIG DEAL ABOUT CARBOHYDRATES? 5-------------------------------------------

WHAT THE HECK IS KETOIS? 5---------------------------------------------------------------------------

SO WHAT IS A KETO DIET? 5------------------------------------------------------------------------------

WHY CHOOSE A KETO DIET? 6--------------------------------------------------------------------------

CHAPTER 2: GETTING STARTED ON A KETO DIET 7

“No Sugar, No Starch” Diet: Getting Started 7-----------------------------------------------------------

CHAPTER 3: WHAT CAN I EAT ON A KETO DIET? 11

DAYS 1-4 11------------------------------------------------------------------------------------------------------

DAY 5 AND BEYOND 11--------------------------------------------------------------------------------------

IMPORTANT 11--------------------------------------------------------------------------------------------------

CHAPTER 4: MENU PLANNING ON A KETO DIET 13

WHAT DOES A KETO MEAL LOOK LIKE? 13----------------------------------------------------------

HOW I MENU PLAN 15---------------------------------------------------------------------------------------

KETO MENU PLANNING TIPS 17-------------------------------------------------------------------------

CHAPTER 5: GROCERY SHOPPING ON A KETO DIET 19

HOW I MAKE MY KETO SHOPPING LIST 19----------------------------------------------------------

KETO SHOPPING TIPS 22----------------------------------------------------------------------------------

CHAPTER 6: HOW TO PREP FOR A KETO DIET 24

3// DAILY PREP 24---------------------------------------------------------------------------------------------

4// WEEKLY PREP 24-----------------------------------------------------------------------------------------

5// PACK A COOLER 25--------------------------------------------------------------------------------------

6//PLAN YOUR WORKOUTS 25----------------------------------------------------------------------------

HOW TO MAKE YOUR KETO DIET PREP PLAN 25-------------------------------------------------

THE KETO DIET Page ! of !2 40 WWW.KETOKARY.COM


CHAPTER 7: EATING OUT ON A KETO DIET 30

THE 4 BASICS OF ORDERING KETO 30---------------------------------------------------------------

THERE’S AN APP FOR THAT! 30--------------------------------------------------------------------------

FAST FOOD 30--------------------------------------------------------------------------------------------------

ASIAN 30----------------------------------------------------------------------------------------------------------

ITALIAN 31--------------------------------------------------------------------------------------------------------

MEXICAN 31-----------------------------------------------------------------------------------------------------

INDIAN 31---------------------------------------------------------------------------------------------------------

10 MORE TIPS FOR EATING OUT ON A KETO DIET: 31-------------------------------------------

CHAPTER 8: WHAT ALCOHOL CAN I DRINK ON A KETO DIET? 33

LIQUOR 33-------------------------------------------------------------------------------------------------------

MIXERS 33-------------------------------------------------------------------------------------------------------

BEER 34-----------------------------------------------------------------------------------------------------------

WINE 34-----------------------------------------------------------------------------------------------------------

MY FAVORITES: 35--------------------------------------------------------------------------------------------

CHAPTER 9: DO I NEED SUPPLEMENTS ON A KETO DIET? 40



DISCLAIMER:

Author of this ebook is Kary Finkle Newsome All Rights Reserved. Published in the United States of America.

Although I have a Bachelor's Degree in Nursing, I am not a physician. I do have extensive experience with eating the ketogenic way, and I am fixing my health problems with a ketogenic diet.

I am not guaranteeing that this diet will work for you or cure your health problems. I am just sharing what I know about ketogenic diets. sclaimer

All trademarks and service marks (e.g. Plexus Inc.) are the properties of their respective owners. All references to these properties are made solely for editorial purposes. Unless otherwise expressly noted, none of the individuals or business entities mentioned herein have endorsed the contents of this ebook. The materials in this ebook are provided "as is" and without warranties, express or implied, including, but not limited to, implied warranties of merchantability and fitness for a particular purpose.

The Author does not warrant that defects will be corrected. The Author does not warrant or make any representations regarding the use or the results of the use of the materials in this ebook in term of their correctness, accuracy, reliability, or otherwise. Applicable law may not allow exclusion of implied warranties, so the above exclusion may not apply to you.

Under no circumstances, including, but not limited to, negligence, shall the Author be liable for any special or consequential damages that result from the use of, or the inability to use this ebook, even if the Author or their representative has been advised of the possibility of such damages. Applicable law may not allow the limitation or exclusion of liability or incidental or consequential damages, so the above limitation or exclusion may not apply to you.

Facts and information are believed to be accurate at the time they were placed in this ebook. All data provided in this ebook is to be used for information purposes only.



CHAPTER 1: WHAT IS A KETO DIET?

WHAT’S THE BIG DEAL ABOUT CARBOHYDRATES? I am not going to get really technical here, just the basics.

The body gets its fuel/energy from three sources: carbohydrates, protein and fat.

Carbohydrates are our primary fuel source. When you eat carbohydrates, the body converts them into energy in the form of glucose.

The body then uses as much of this fuel as it needs, and then insulin converts whatever glucose is left over in to fat, and stores it.

Sometimes when you bring in too many carbohydrates in to your body, the pancreas can't keep up. This leads to Type II Diabetes.

When you lower your carb intake, you give your pancreas a break. and your body will switch to burning fat as its primary fuel source instead of carbs.

You DO NOT need carbohydrates for energy. Carbohydrates cause your blood sugar levels to go up and then crash back down...then your body craves more carbs so that you can get that swing back up. When your body is using fat as fuel, you don't get those blood sugar crashes and cravings, and your energy stays more constant.

WHAT THE HECK IS KETOIS? Ketosis is a normal metabolic process, something your body does to keep working.

When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. When your body is producing ketones, you are said to be "in ketosis."

SO WHAT IS A KETO DIET? Low carb diets generally recommend between 60- 130 grams/day of carbohydrates. Ketogenic levels are generally defined as <50 grams/day of carbohydrates, although some people require <30 grams/day to enter and remain in ketosis.



It's referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. This is not to say that you must be in ketosis to reap the benefits of a low-carb diet. But in order to benefit from an extremely low-carb diet through ketosis and operate on ketones, it is recommended your macronutrient breakdown as follows: • 70-75% fats • 15-20% protein • 5-15% carbohydrates

WHY CHOOSE A KETO DIET? 1 Improvement in some medical conditions, such as diabetes, high blood pressure,

and high cholesterol. 2 The "instant gratification" of the usual large initial weight loss on the diet (I lost 8

lbs. my first week!) which keeps you motivated and on track! 3 It is probably the easiest diet to eat out on. 4 It is an easy diet to follow when you are cooking for a family. 5 No portion or calorie control, just carbs. 6 Low carb makes you less hungry. 7 Eating a good balance of protein, healthy fats, and carbs in the form of green

vegetables will allow your body to burn it’s own fat and keep your energy levels more even. You end up having less cravings, feeling less hungry, and you lose weight!



CHAPTER 2: GETTING STARTED ON A KETO DIET

This diet is found in the appendix of the book Why We Get Fat by Gary Taubes, and is an example of a low carbohydrate diet. Gary got it from Dr. Eric Westman’s Lifestyle Medicine Clinic at Duke University Medical Center. It came originally from Dr. Robert Atkins’ diet plans. A much more complete plan can be found in Westman, et al, New Atkins for a New You.

“No Sugar, No Starch” Diet: Getting Started This diet is focused on providing your body with the nutrition it needs, while eliminating foods that your body does not require, namely, nutritionally empty carbohydrates. For most effective weight loss, you will need to keep the total number of carbohydrate grams to fewer than 20 grams per day. Your diet is to be made up exclusively of foods and beverages from this handout. If the food is packaged, check the label and make sure that the carbohydrate count is 1 to 2 grams or less for meat and dairy products, 5 grams or less for vegetables. All food may be cooked in a microwave oven, baked, boiled, stir-fried, sautéed, roasted, fried (with no flour, breading, or cornmeal), or grilled.

WHEN YOU ARE HUNGRY, EAT YOUR CHOICE OF THE FOLLOWING FOODS: • Meat: Beef (including hamburger and steak), pork, ham (unglazed), bacon, lamb,

veal, or other meats. For processed meats (sausage, pepperoni, hot dogs), check the label carbohydrate count should be about 1 gram per serving (and be organic if able and nitrate free).

• Poultry: Chicken, turkey, duck, or other fowl. • Fish and Shellfish: Any fish, including tuna, salmon, catfish, bass, trout, shrimp,

scallops, crab, and lobster • Eggs: Whole eggs are permitted without restrictions. You do not have to avoid the fat that comes with the above foods. You do not have to limit quantities deliberately, but you should stop eating when you feel full.

FOODS THAT MUST BE EATEN EVERY DAY: • Salad Greens: 2 cups a day. Includes arugula, bok choy, cabbage (all varieties),

chard, chives, endive, greens (all varieties, including beet, collards, mustard, and turnip), kale, lettuce (all varieties), parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf, you may eat it.)

• Vegetables: 1 cup (measured uncooked) a day. Includes artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.

• Bouillon: 2 cups daily—as needed for sodium replenishment. Clear broth (consommé) is strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.



FOODS ALLOWED IN LIMITED QUANTITIES: • Cheese: up to 4 ounces a day. Includes hard, aged cheeses such as Swiss and

Cheddar, as well as Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses. Avoid processed cheeses, such as Velveeta. Check the label; carbohydrate count should be less than 1 gram per serving.

• Cream: up to 4 tablespoonfuls a day. Includes heavy, light, or sour cream (not half and half). Mayonnaise: up to 4 tablespoons a day. Duke’s and Hellmann’s are low-carb. Check the labels of other brands.

• Olives (Black or Green): up to 6 a day. Avocado: up to 1/2 of a fruit a day. • Lemon/Lime Juice: up to 4 teaspoonfuls a day. • Soy Sauces: up to 4 tablespoons a day. Kikkoman is a low carb brand. Check the

labels of other brands. • Pickles, Dill or Sugar-Free: up to 2 a servings a day. Mt. Olive makes sugar-free

pickles. Check the labels for carbohydrates and serving size. • Snacks: Pork rinds/skins; pepperoni slices; ham, beef, turkey, and other meat roll-

ups; deviled eggs.

THE PRIMARY RESTRICTION: CARBOHYDRATES • On this diet, no sugars (simple carbohydrates) and no starches (complex

carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed.

• Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit.

• Starches are complex carbohydrates. Avoid these kinds of foods: grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips.

FATS AND OILS • All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially

healthy oils and are encouraged in cooking. Avoid margarine and other hydrogenated oils that contain trans fats.

• For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed. Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2 grams of carbohydrate per serving or less. Avoid “lite” dressings, because these commonly have more carbohydrate. Chopped eggs, bacon, and/or grated cheese may also be included in salads.

• Fats, in general, are important to include, because they taste good and make you feel full. You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin. Do not attempt to follow a low-fat diet!



SWEETENERS AND DESSERTS • If you feel the need to eat or drink something sweet, you should select the most

sensible alternative sweetener(s) available. Available alternative sweeteners are: Splenda (sucralose), Nutra-sweet (aspartame), Truvia (stevia/erythritol blend), and Sweet ‘N Low (saccharin).

• Avoid food with sugar alcohols (such as sorbitol and maltitol) for now, because they occasionally cause stomach upset, although they may be permitted in limited quantities in the future.

BEVERAGES • Drink as much as you would like of the allowed beverages, do not force fluids

beyond your capacity. The best beverage is water. Essence-flavored seltzers (zero carbs) and bottled spring and mineral waters are also good choices.

• Caffeinated beverages: Some patients find that their caffeine intake interferes with their weight loss and blood sugar control. With this in mind, you may have up to 3 cups of coffee (black, or with artificial sweetener and/or cream), tea (unsweetened or artificially sweetened), or caffeinated diet soda per day.

ALCOHOL At first, avoid alcohol consumption on this diet. At a later point in time, as weight loss and dietary patterns become well established, alcohol in moderate quantities, if low in carbohydrates, may be added back into the diet.

QUANTITIES • Eat when you are hungry; stop when you are full. • The diet works best on a “demand feeding” basis—that is, eat whenever you are

hungry; try not to eat more than what will satisfy you. Learn to listen to your body. • A low-carbohydrate diet has a natural appetite-reduction effect to ease you into

the consumption of smaller and smaller quantities comfortably. Therefore, do not eat everything on your plate just because it’s there. On the other hand, don’t go hungry!

• You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings.

• It is recommended that you start your day with a nutritious low-carbohydrate meal. Note that many medications and nutritional supplements need to be taken with food at each meal, or three times per day.



IMPORTANT TIPS AND REMINDERS • The following items are NOT on the diet: sugar, bread, cereal, flour-containing

items, fruits, juices, honey, whole or skimmed water, milk, yogurt, canned soups, dairy substitutes, ketchup, sweet condiments and relishes.

• Avoid these common mistakes: Beware of “fat-free” or “lite” diet products, and foods containing “hidden” sugars and starches (such as coleslaw or sugar-free cookies and cakes).

• Check the labels of liquid medications, cough syrups, cough drops, and or other over-the-counter medications that may contain sugar. Avoid products that are labeled “Great for Low-Carb Diets!”



CHAPTER 3: WHAT CAN I EAT ON A KETO DIET?

DAYS 1-4 ALL PROTEIN-meat, eggs and cheese 1000-1200 calories 1/2 body weight in ounces of water

DAY 5 AND BEYOND 1000-1200 calories 1/2 body weight in ounces of water 20 g net carbohydrates

IMPORTANT

• After the first four days, you should be in ketosis. I like to keep KetoStrips from the drugstore in my bathroom, and check my urine in the mornings to make sure that I am in ketosis.

• Keep a food diary, either print or on your phone, computer or iPad. This is the easiest way to make sure that you are staying within your carbohydrate and calorie allowances. I use My Fitness Pal!



Meat Beef (including hamburger and steak), pork, ham (unglazed), bacon, lamb, veal, or other meats. For processed meats (sausage, pepperoni, hot dogs), check the label carbohydrate count should be about 1 gram per serving (and be organic if able and nitrate free).

Poultry Chicken, turkey, duck, or other fowl.

Fish and Shellfish Any fish, including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, and lobster

Eggs Whole eggs are permitted without restrictions.

Salad Greens 2 cups a day. Includes arugula, bok choy, cabbage (all varieties), chard, chives, endive, greens (all varieties, including beet, collards, mustard, and turnip), kale, lettuce (all varieties), parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf, you may eat it.)

Vegetables 1 cup (measured uncooked) a day. Includes artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.

Cheese Up to 4 ounces a day. Includes hard, aged cheeses such as Swiss and Cheddar, as well as Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses. Avoid processed cheeses, such as Velveeta. Check the label; carbohydrate count should be less than 1 gram per serving.

Fats • Cream: up to 4 tablespoonfuls a day. Includes heavy, light, or sour cream (not half and half).

• Mayonnaise: up to 4 tablespoons a day. Duke’s and Hellmann’s are low-carb. Check the labels of other brands.

• Olives (Black or Green): up to 6 a day. • Avocado: up to 1/2 of a fruit a day.

Miscellaneous • Lemon/Lime Juice: up to 4 teaspoonfuls a day. • Soy Sauces: up to 4 tablespoons a day. Kikkoman is a low carb brand. Check

the labels of other brands. • Pickles, Dill or Sugar-Free: up to 2 a servings a day. Mt. Olive makes sugar-free

pickles. Check the labels for carbohydrates and serving size. • Sweeteners: Splenda (sucralose), Nutrasweet (aspartame), Truvia (stevia/

erythritol) and Sweet & Low (saccharin)

Snacks Check carbs! Jerky, celery, sliced peppers, cucumbers, dill pickles, sugar free jello with whipped cream, boiled or deviled eggs, pepperoni slices, pork rinds, chicken or tuna salad, lettuce wrap with chicken salad, grilled or deli mea

Nuts and seeds Check carbs! Almonds, Brazil nuts, coconut, hazelnuts, macadamias, pecans, pistachios, pumpkin seeds, sunflower seeds, walnuts

Beverages At least 1/2 your weight in ounces of water daily, can add no calorie flavoring Up to 3 servings of coffee, tea or caffeinated diet soda

WWW.KETOKARY.COM

WHAT CAN I EAT ON A KETO DIET?



CHAPTER 4: MENU PLANNING ON A KETO DIET

WHAT DOES A KETO MEAL LOOK LIKE? You can teach yourself to begin looking at your daily menu with a keto eye by using the following as a meal template.

Breakfast • Protein source (usually meat or eggs) – Example: bacon and eggs • Low-carb vegetable (if desired) – Example: mushrooms for the omelet • Fat source (optional) – Example: cheese to make an omelet

Lunch • Meat or other protein source – Example: grilled chicken (leftovers or store –

bought) • 2 cups of salad greens – Example: bagged salad greens • OR 1 CUP of vegetables – Example: green beans • Fat source (optional) – Example: blue cheese dressing (low – carb)

Dinner • Meat or other protein source – Example: roast beef • 2 cups of salad greens or cooked greens – Example: cooked spinach • OR 1cup of vegetables – Example: green beans • Fat source (optional) – Example: butter for green beans, cheese sauce for spinach

MY DIET TEMPLATEOn the next page is my basic eating plan. I try to stick as closely to it as possible…it keeps me honest! I can cook the same meals for my family, and can add high carb sides for them, like rice, potatoes and pasta.



!

TIME MEAL SUPPLEMENTS

@6am BREAKFAST 2 eggs, any way you want them Bacon, sausage or Canadian bacon Coffee with heavy cream

Plexus Slim 2-Accelerator 2-X Factor 2-BioCleanse

@9am SNACK Your choice of low carb snack

@12pm LUNCH: 4-6 oz. meat or fish 2 cups salad vegetables fat source : low carb dressing

@3pm SNACK Your choice of low carb snack

@6pm DINNER: 4-6 oz meat or fish 1 cup low carb vegetables fat source

@9pm SNACK: Your choice of low carb snack

2 ProBio5 2 BioCleanse

WWW.KETOKARY.COM

KETO DIET DAILY EATING PLAN



HOW I MENU PLAN • Usually when you see a blog post about meal planning, you come up with meals that

you want to make, and then develop a shopping list of items you need. I do it from the opposite direction.

• Using my planner sheet, I start going through my freezer, refrigerator and my pantry. • I list whatever meats and vegetables I have in the freezer, then whatever vegetables

have left in the refrigerator, and then I use the pantry section for potatoes, sweet potatoes, onions, and any fresh veggies I may have on the counter from the garden.

• I start putting together meals from what I have. • I don’t like to label the meal blocks by day. I prefer labeling by “meal” because I never

seem to stick with my original plan. I may have fish scheduled for Tuesday and end up eating it on Friday.

• I use a section for all of the prep items that I am going to get ready for the week. • To make things simple, and to keep myself honest, I eat pretty much the same thing

for breakfast, lunch and dinner every day during the week. I can eat something fun on the weekend.



!

�KETO DIET MENU PLANNER

MEAL IDEAS

WWW.KETOKARY.COM

FREEZER INVENTORY REFRIGERATOR INVENTORY PANTRY INVENTORY

MEAL 1 MEAL 2

MEAL 3 MEAL 4

MEAL 5 MEAL 6

MEAL 7 PREP



KETO MENU PLANNING TIPS 1. Avoid veggie burn-out. Although many think of a low-carb diet as full of meat and fat, vegetables are an important part of the diet. However, many people fall into the trap of limiting their vegetable intake to salads and steamed vegetables. Here are some other ways to enjoy your veggies: • Raw vegetables and low-carb dip • Vegetables in a casserole with cheese, cream cheese, andlor cream • Stir – fried veggies with garlic, ginger, chiles, andlor soy sauce • Vegetables in soups or stews (with or without meat), for example, cream of

broccoli soup • Veggies for breakfast, in an omelet, quiche, or frittata • Roasted veggies tossed with olive oil and garlic 2. Be creative. Breakfast for lunch or dinner? Dinner for breakfast? Be creative and try breaking out of the rut when it comes to what to have for breakfast or dinner. Omeletes make a quick, delicious dinner; chicken slices dipped in ranch dressing aren’t so weird for breakfast after all! 3. Focus on what you can have. Butter, cream cheese, steak – you get the picture. These are not a required part of the diet, but they are options. Any diet that is to become a lifelong way of eating should be not only healthy, but enjoyable. Fat carries the flavor and texture of food; enjoy it as part of your low-carb diet. If you find that you miss a particular food, we can help you find a tasty, low- carb alternative. 4. Have a “routine” meal. Choose one meal a day that is your “auto-pilot” meal. In general, many people feel comfortable eating the same breakfast or lunch over and over again, but prefer more variety with dinner. Try choosing a breakfast or lunch meal that you like and is easy to make or can be made ahead and have that every day while on induction. Here are some examples. • Breakfast: Custard Breakfast Squares, quiche, hard – boiled eggs and quick – cook

bacon, protein shake • Lunch: chicken caesar salad, tuna, egg, or chicken salad, chef salad made with

eggs and ham (or other meat) 5. Make leftovers on purpose. Leftovers from dinner make tasty lunches and quick dinners. Planned leftovers are an easy way to build variety and ease into your low-carb menu. Roast or grill more meat than you know you will serve at dinner. Repack the rest into serving-size portions to freeze or refrigerate. 6. Give your leftovers a new look. Few people want to eat the exact same dinner more than once a week. But your leftovers can turn into brand – new meal with a few quick tricks. Add cheese or a creamy sauce. Stir – fry meats and veggies with spices. Stuff an omelet or quiche. Add broth for soup. Chop or grind for a spread. Here are some suggestions: • Chicken or steak or stir – fry with vegetables • Cheese steak (or chicken) on a plate • Roasted vegetable and chicken/steak salad with balsamic dressing Deviled ham

salad 7. Write down a menu for the week. Take an inventory of what you have on hand. Using the ideas above, plan your meal ideas for the week. Doing this on the weekend lets you



do a bit of cooking and shopping ahead of time. If you’re not up to thinking a whole week in advance, plan at least a few days ahead, so that you are not tempted by the drive – thru window. Once you’ve done this a few times, recycle your previous weekly menus and the grocery lists that go with them. 8. Use your menu plan to make a grocery list. Check the sales flyers for good buys, make your list, and stick to it. 9. Prepare yourself. If you can, do some meal preparation on weekend. You can grill a big bunch of meat, slow cook some beef stew or chili, and roast a couple of chickens – all of which will make easy, tasty leftovers during the week. Limited time on weekends too? Chop some veggies, brown some meat, etc. – give yourself a head start at least!

TIPS ARE FROM THE LIFESTYLE MEDICAL CLINIC AT DUKE UNIVERSITY MEDICAL CLINIC


https://www.dukedietandfitness.org/


CHAPTER 5: GROCERY SHOPPING ON A KETO DIET

HOW I MAKE MY KETO SHOPPING LIST The first thing I do is to go through my menu planning process (SEE PAGE 13)… • I print out a Blank Shopping List. • Then I start plugging in all of the regular items I buy from my Keto Shopping List…

coffee, milk, eggs, salad stuff… • Next I plug in all of the things that I have noticed that I need to complete my

menu plan. • Then I go through the sales at my usual grocery stores, and write down all of the

deals on meat and fish. These will go in to the freezer for the future. I don’t buy for this week. I buy what is on sale and save it for next time.

• I try to go to ALDI for as much as I can. They have a really good selection of produce and their prices are great. Last week their strawberries were priced at 99 cents, and they were $2.50 at the grocery store down the road.

Here is a list that I keep as a master shopping list. It contains most of the items on the “What Can I Eat?” list that my family and I eat on a regular basis, as well as a Blank Shopping List.



http://wp.me/p6lST3-1ED

http://www.ketokary.com/wp-content/uploads/2015/10/BLANK-SHOPPING-LIST.pdf

http://www.ketokary.com/wp-content/uploads/2015/10/KETO-SHOPPING-LIST.pdf

http://www.ketokary.com/wp-content/uploads/2015/09/WHAT-CAN-I-EAT-ON-A-KETO-DIET.pdf

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SNACKS almonds macadamia nuts pecans pistachios Slim Jims Jerky Dark chocolate Quest bars pork rinds

BAKING granulated Splenda olive oil coconut oil sugar free jello

SPICES BREAKFAST CONDIMENTS mustard Duke’s mayo olives pickles soy sauce salad dressing

DAIRY eggs milk heavy cream whipped cream butter cream cheese cheese shredded cheese

BEVERAGE water Dasani drops Crystal Light coffee sugar free coffee syrup lemon juice lime juice

ETHNIC CANNED tuna

PAPER

CLEANING PERSONAL CARE BREAD PETS FROZEN chicken breasts tilapia salmon broccoli spinach green beans cauliflower okra cool whip

FRUIT avocados tomatoes

VEGETABLES romaine spinach asparagus celery cucumbers jicama mushrooms onions peppers sugar snap peas radishes squash

DELI roast beef turkey ham salami pepperoni pickles bacon sausage Canadian bacon hot dogs kielbasa

MEAT roast hamburger steak pork ham chicken turkey breast

MISCELLANEOUS

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KETO SHOPPING LIST



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SNACKS BAKING SPICES BREAKFAST CONDIMENTS

DAIRY BEVERAGE ETHNIC CANNED PAPER

CLEANING PERSONAL CARE BREAD PETS FROZEN

FRUIT VEGETABLES DELI MEAT MISCELLANEOUS

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SHOPPING LIST



KETO SHOPPING TIPS 1. Know your grocery stores. Most grocery stores are organized with the good stuff around the outside aisles: produce, meat, dairy, seafood. Temptation and carbohydrates lurk down the center aisles. Leave your grocery cart on the end of the aisle and make only short scouting missions down the aisles in the middle of the store. 2. Read the labels. Carbs hide in many places. All food that comes packaged and processed should be checked for carb count, taking serving size and the list of ingredients into account as well. An item that has a low carb-count, but has flour, sugar, or corn syrup as it’s first ingredient, is probably not a good carb choice. When you find a good low-carb item (pasta sauce or salsa, for instance), write down the brand name and variety on your shopping list for future reference. Or, when you run out, save the label. 3. Look in your cart. Before you check out, take a good, hard look at your grocery cart. All the food in it is going to be eaten by you or someone you care about. Sugars, preservatives, wheat flour, corn syrup – are these hiding in your cart contents somewhere? Choose wisely, and don’t be embarrassed to re – shelve the stuff you know should not be there.

IT DOESN’T HAVE TO BE EXPENSIVE

4. Shop the sales. Remember that usually food sales run from Wednesday to Tuesday (our local Krogers stores run from Sunday to Saturday). All of the local grocery store chains have their sales flyers online (Foodlion, Harris-Teeter, Kroger, Lowes). Match the coupons in the Sunday paper to the sales in the grocery stores, and shop for savings early in the week. 5. Shop smart. If you have a warehouse club card, use it for bulk purchases of meat to be frozen for later use. If you don’t have a warehouse club card, check out your local Hispanic grocery stores (not the little tiendas, but the actual markets like Galaxy or Compare). They have good meat prices, beautiful produce sections, and weekly sales as well. In addition, you can find delicious low-carb products you can’t find elsewhere (frying cheese, fresh string cheese, fresh pork skins, etc.). 6. Protein is protein. Your body doesn’t know the difference between a chicken leg quarter (cheap) and boneless, skinless breasts (expensive). Because you know that “fat is your friend,” you don’t need to pay extra for “lean” cuts of meat or ground beef. Use your slow cooker to make a tender beef stew or shredded pork BBQ with cheaper cuts. Don’t forget eggs; buy them in bulk, and they are even cheaper. 7. Eat at home. If you are on a low-carb diet and you eat out a lot, you may find that you do spend more money (a steak is usually more expensive than a plate of pasta). Even fast – food places that offer low-carb options usually charge a premium for them. Take your lunch to work or school, and use the planning tips above to help you get in and out of the kitchen fast. Eating at home also helps you avoid temptation and hidden carbs – both of which are easily found in restaurants. 8. Avoid low-carb specialty products. With only a very few exceptions (almond flour & xanthan gum), your grocery list should look just like everyone else’s – without the pasta,



flour, beans, and rice. If you really miss some of those carby treats like muffins and brownies, learn to make a low-carb version at home or give them up altogether. Substituting expensive, highly – processed low-carb food for expensive, highly – processed high – carb food is not doing your body or your wallet any favors.

TIPS ARE FROM THE LIFESTYLE MEDICAL CLINIC AT DUKE UNIVERSITY



https://www.dukedietandfitness.org/

CHAPTER 6: HOW TO PREP FOR A KETO DIET

Whether you have a family to cook for or not, it can be difficult to eat healthy all of the time when you have a busy schedule. I have found that doing just a few things simple things each week goes a long way towards making it much easier to stick to a healthier lifestyle. There are things that I do to make eating healthy easier: 1 menu planning 2 grocery planning 3 daily prep 4 weekly prep 5 pack a cooler 6 plan workouts

We have already covered steps 1 and 2, so we are moving on to step 3:

3// DAILY PREP • Every night I fill up my water jug and put it in the fridge for the next day. I use a

gallon jug of water and just keep refilling it. I am classy like that. Crystal Light mix or Dasani drops in your water makes it easier to drink!

• I decide what is for dinner tomorrow, and make sure that I have anything out of the freezer that may need to thaw.

• I check my cooler and gym bag to make sure that I have bottles of water, Quest bars, and other legal snacks.

• I record everything I have eaten, any exercise I have done, water I drank, and how I slept in the My Fitness Pal app and sync it with my FitBit.

4// WEEKLY PREP • So let’s take a look at what I do on a typical food prep day: • I marinate and grill a bunch of chicken breasts and keep them in the refrigerator to

have on salad for lunch all week. • I make a huge bowl of salad and keep it in the refrigerator to have with the chicken

breasts. • I make sure there are plenty of healthy fruits and veggies for snacks…I cut them up and

put them in plastic bags, if needed. • I make a tray of bacon to eat with breakfast. • I hard boil a dozen eggs to keep in the refrigerator for snacks, breakfast or to cut up on

salads. And I use them to make… • ….deviled eggs! • I portion out my Plexus supplements once a week so that I don’t have an excuse not to

take them. Plus I keep bottles of water and sticks of Slim in my cooler. • I keep a bowl of sugar-free jello and a can of whipped cream in the fridge for when I

just have to have something sweet.


http://wp.me/p6lST3-1ED

http://wp.me/p6lST3-1Fs


5// PACK A COOLER

Most of my diet slip ups happen because I am tired and/or lazy. Everyone seems to spend their time on the run. Whether it is running between work and home, or school and practices, or a combination of all of these, it is especially hard to stay strong when you are on the run. If you’ll be away from home during the day, cut down on the temptation to go out to lunch by packing lunches and snacks from home. Making five salads for the week is easy and healthy, or you can whip up a big pot of soup and freeze small portions in glass containers to grab for lunch. Also set aside 10 snacks for the week. I pack a cooler and take it with me everywhere I go. I keep it stocked with bottles of water, Dasani drops, Plexus Slim, almonds, cashews, pickle packs, Quest bars, jerky…all sorts of healthy snacks so that I don’t find myself eating taquitos and a pretzel at QT when I am tired and hungry.

6//PLAN YOUR WORKOUTS

Plan Your Workouts: Don’t just think to yourself that you’ll squeeze in a run here and a trip to the gym there — plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor’s appointments and meetings. Gather Your Gear: Collect whatever you need to work out. Make sure you have enough clean gym clothes for the week. Pack your gym bag and put it by the door or in your car so you won’t leave for work without it.

HOW TO MAKE YOUR KETO DIET PREP PLAN Once again, I have worksheets for this! • I print out my Keto Weekly Diet Prep Plan and my Keto Daily Diet Prep Plan. • I go through my weekly menu plan and see what I can do on the weekend to make

life easier.



!

MONDAY FILL WATER JUG DINNER TOMORROW? PACK COOLER PACK GYM BAG MY FITNESS PAL

TUESDAY FILL WATER JUG DINNER TOMORROW? PACK COOLER PACK GYM BAG MY FITNESS PAL

WEDNESDAY FILL WATER JUG DINNER TOMORROW? PACK COOLER PACK GYM BAG MY FITNESS PAL

THURSDAY FILL WATER JUG DINNER TOMORROW? PACK COOLER PACK GYM BAG MY FITNESS PAL

FRIDAY FILL WATER JUG DINNER TOMORROW? PACK COOLER PACK GYM BAG MY FITNESS PAL

SATURDAY FILL WATER JUG DINNER TOMORROW? PACK COOLER PACK GYM BAG MY FITNESS PAL

SUNDAY FILL WATER JUG DINNER TOMORROW? PACK COOLER PACK GYM BAG MY FITNESS PAL

WEEKLY PREP MENU PLANNING GROCERY SHOPPING PREP SESSION PACK A COOLER PLAN WORKOUTS PACK GYM BAG

WWW.KETOKARY.COM

KETO DIET DAILY PREP



!

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

WEEKLY PREP

WWW.KETOKARY.COM

KETO DIET DAILY PREP



WEEKLY PREP MENU PLANNING GROCERY SHOPPING PREP SESSION PACK A COOLER PLAN WORKOUTS PACK GYM BAG

CHOPPING/SLICING/PREP VEGGIES FOR SNACKS BIG BAG OF SALAD JELLO MARINATE CHICKEN

BAKE OMELET MUFFINS BREAKFAST CUSTARD BACON

COOK/GRILL BOIL EGGS GRILL CHICKEN FOR SALADS

PULL FROM FREEZER CHICKEN

MISCELLANEOUS SUPPLEMENTS IN ORGANIZER

WWW.KETOKARY.COM

KETO DIET WEEKLY PREP



WEEKLY PREP

CHOPPING/SLICING/PREP

BAKE

COOK/GRILL

PULL FROM FREEZER

MISCELLANEOUS

WWW.KETOKARY.COM

KETO DIET WEEKLY PREP



CHAPTER 7: EATING OUT ON A KETO DIET

Fear of not being able to eat out is one of the reasons I have heard people give for not trying a keto/low carb diet. To me, it is way easier to eat on on keto than on any other diet I have tried!

THE 4 BASICS OF ORDERING KETO 1 Hold the bun. Order any sandwich without the bun. 2 Skip the ketchup. You’ll save three grams of carbs per packet. 3 Avoid sugar. Drink diet soft drinks or water instead of regular sodas. Use an

artificial or natural sweetener in your coffee or tea. 4 Go green. Order a side salad instead of french fries.

THERE’S AN APP FOR THAT! Paleo Go-Go…I LOVE this app. I have had it for a couple of years now, and it is absolutely invaluable. You can look up almost any chain restaurant, and find out what to order. Yes, it is Paleo, so it is a little different, but it leads you in the right direction.

FAST FOOD • Grilled Chicken or Burger without the bun: Top with bacon, mushrooms, onion,

cheese, pickles, lettuce and tomato. • Salads: Add chicken or a small amount of nuts, steak, cheese and/or eggs, ranch,

bleu cheese or vinaigrette dressing. • Egg McMuffin without the muffin: Order breakfast egg sandwiches without the

bread. • Hoagie, Sub, Sandwiches: Eat only the inside – chicken, ham, cheese, turkey, roast

beef, lunch meats, lettuce, tomato, oil and vinegar, etc. Be creative: add a bowl and turn it into a salad.

• Chicken Wings: order without sauce, or with a Buffalo type sauce. Nothing sweet, like teriyaki or bbq.

ASIAN • Skip the rice, noodles, fried noodles, wonton, breading and most of the sauces. • Soups: Order hot and sour, egg drop or chicken broth with scallions. • Egg Rolls, Spring Rolls, Mu Shu: Eat only the inside – no wrappers. • Steamed foods without sauces: Use a side order of chicken broth or egg drop soup

as a sauce.


https://itunes.apple.com/us/app/paleogogo-eat-paleo-while/id411784205?mt=8


• Stir-fried dishes: Order without sugar or starch. • Asian Barbecue: Choose your own meats/veggies, but order without sauce.

ITALIAN • Salads: Choose dark field greens, olive oil, Parmesan cheese and crushed garlic. • Antipasti: Try a variety of meats, cheeses, marinated veggies and olives. • Soups: Order chicken broth with spinach, simple vegetable soup, Italian wedding

soup without pasta and Italian egg drop soup. • Seafood, Chicken, Veal, Steaks: Order with sauce on the side, adding just a touch

for flavor. • Pizza: You may enjoy most toppings— cheese, peppers, onions, tomatoes,

mushrooms, spinach or broccoli. Avoid the crust.

MEXICAN • Salad: Order any salad without the tortilla shell. • Guacamole and Cucumber Slices: Avocado is heart-healthy. • Grilled Seafood, Chicken, Steak and Vegetables: Enjoy with any light salsa. • Machaca: A low carb traditional breakfast of beef, eggs and fresh vegetables. • Fajitas: Order shrimp, chicken or steak with guacamole, cheese, salsa, sour cream,

tomato, lettuce and onion. Order without the soft tortilla shells, rice or beans.

INDIAN • Choose healthy kebabs, meat based curries and tandoori. • Ask about the ingredients in any dish you’re not familiar with. • Try Raita (yogurt and minced cucumbers) to soften the heat of curries.

10 MORE TIPS FOR EATING OUT ON A KETO DIET: 1 Plan ahead! Before you leave for the restaurant, read through the restaurant’s

menu online. Deciding what to order before you sit down allows you to make a healthy, informed choice and can help you avoid making a last minute unhealthy decision.

2 Tank up! Eating a light snack before you go out to eat can help prevent you from overeating at the restaurant. Choose something that’s healthy and filling but that



won’t ruin your appetite, such as veggies and guacamole or a few turkey or ham roll ups .

3 Take it away! Many restaurants offer complimentary bread or baskets of tortilla chips to start off the meal. If you have a hard time resisting the temptation of the break basket, politely tell the server that you don’t need the basket or ask if it would be possible for them to take it away earlier than usual. If bread or chips come with salsa, hummus or guacamole, ask if you can substitute sliced veggies instead.

4 Go green! When an entrée comes with fries, pasta salad or other high carb sides, substitute low carb or veggies like asparagus or broccoli. Most of the time, restaurants will be more than happy to accommodate your request.

5 Salad isn’t always healthy! Be mindful of your salad ingredients; don’t order salads that come in a shell (like a taco salad) and go easy on add-ins like croutons and tortilla strips. Additionally, be sure any meat you get with your salad is grilled, not breaded. Watch out for the fruit, like grapes and mango.

6 Bring your own! Avoid sugary, carb ridden dressings on salads and wraps by packing a small bottle or container of your own dressing. Ask for your order with no dressing and then dress it up with your own!

7 Hold the bun! Ditching the bread or bun when you order a sandwich can save you a lot of carbs. Oftentimes, a sandwich can be made into a salad or lettuce wrap; just ask. Otherwise, limit yourself to the sandwich filling.

8 The most important meal of the day! Avoid waffles, pancakes and French toast (even oatmeal) and order a low-carb omelet or scramble.

9 You can take it with you! When I am going to be in a situation where I don’t know what food is going to be available, like a baseball tournament, I keep my backpack cooler with me. A bag of pepperoni and some cheddar cheese makes a great lunch!

10 Convenience stores can be very convenient! Have you ever been with your family, and they want to eat something like Taco Bell, that isn’t exactly the easiest to eat at on a keto diet? I have asked to be dropped off at QT. You would be shocked by the things you can find there for a quick meal. Dill pickles, boiled eggs, cheese, hot dogs (sans bun), salad, nuts, jerky…



CHAPTER 8: WHAT ALCOHOL CAN I DRINK ON A KETO DIET?

It is football season, and then it is going to be Thanksgiving, and then holiday parties, and Christmas, and New Year’s…does being on a keto diet mean that you can’t ever drink alcohol again?

Of course not, but do remember that alcohol is empty calories, and it can stall your weight loss, so try and keep it to a minimum!

Be aware that when consuming alcohol, it is burned first before fat in the body. For some people, this causes a stall. In others, it jumpstarts weight loss. Test it for yourself and see how your body handles it!

LIQUOR On average, one shot is the equivalent to about 1.5oz and for these spirits have a nutritional value of 0 carbs and roughly 64 calories. Approved spirits on a keto, low carb diet include: • Vodka • Rum • Gin • Tequila • Whiskey • Scotch • Brandy • Cognac Please note that these are for the original, unflavored versions. For flavored spirits (including flavored vodkas and some dark/coconut rums), always check up on nutritional information before consuming as they often contain carbohydrates.

MIXERS For mixing there are a bunch of no sugar, no calorie options • Diet sodas (Coke Zero, Diet Coke, Diet Ginger Ale, Sprite Zero…) • Soda water • Diet tonic water • Seltzer water • Sugar-free energy drinks (Red Bull, Monster, etc.) • Sparkling water (Perrier, La Croix) • Crystal Light



BEER No, you can not drink really good beer on a keto diet. No more craft beers or IPAs. Anything red, amber or dark is off the table. Some low carb beer picks include (per 12 oz/bottle): • Bud Select 55: 55 calories, 1.9 carbs • MGD 64: 64 calories, 2.4 carbs • Rolling Rock Green Light: 92 calories, 2.4 carbs • Michelob Ultra: 95 calories, 2.6 carbs • Bud Select: 99 calories, 3.1 carbs • Miller Lite: 96 calories, 3.2 carbs • Natural Light: 95 calories, 3.2 carbs • Michelob Ultra Amber: 114 calories, 3.7 carbs • Coors Light: 102 calories, 5 carbs • Amstel Light: 95 calories, 5 carbs • Bud Light: 110 calories, 6.6 carbs

WINE I thought wine would be really high in carbs, since it comes from grapes. WRONG!! These numbers are based on 5 oz servings.

RED WINES: • Merlot: 120 calories, 3.7 carbs • Pinot Noir: 121 calories, 3.4 carbs • Cabernet: 120 calories, 3.8 carbs

WHITE WINES: • Chardonnay: 118 calories, 3.7 carbs • Pinot Gris/Grigio: 122 calories, 3.2 carbs • Riesling: 118 calories, 5.5 carbs • Champagne/Sparking whites: 96 calories, 1.5 carbs



MY FAVORITES: It is a lot easier to come up with good drinks when you are at home. When you are out at a bar/restaurant, things get a lot harder. Generally the only sugar free mixer they will have is Diet Coke. I have been known to bring little drink packets of Crystal Light or Dasani drops with me. Then you can order your rum/vodka with water in a tall glass and add Crystal Light or flavor drops.

• Rum and Vanilla Coke Zero • Coconut rum and Coke Zero • Mojitos made with Sprite Zero, rum, mint and lime • Rum/vodka, Sprite Zero and flavored sugar free syrup, like mango • Sprite Zero and any flavored rum/vodka (check the carb content) • Rum/vodka and Crystal Light











CHAPTER 9: DO I NEED SUPPLEMENTS ON A KETO DIET?

Although most people feel great on a keto diet, it can be a little rough in the first few days.

The Atkins website gives this general information about supplementation on a low carb diet. • GENERAL HEALTH: Taking a multivitamin is a good idea to ensure nutritional

balance. When restricting foods like fruit and grains, your body will not be getting everything it is used to, possibly causing strong food cravings and making you feel unwell overall. A strong multivitamin formula could therefore make the difference between sticking to the diet or giving it up!

• LOW CARB FLU: Some people feel tired during the first few days, before ketosis kicks in (the infamous “Induction Flu”). Extra-strong dosages of C- and B-vitamins help to reduce tiredness.

• SUGAR CRAVINGS: Sugar cravings are also common during the first few days. Chromium normalises blood glucose levels and thus helps to reduce these cravings.

• INSOMNIA: If you are having trouble sleeping, melatonin can help. • CONSTIPATION: You can take psyllium husks or flaxseeds to ensure healthy

digestion and prevent constipation.

I personally take Plexus products. I take Plexus Slim, BioCleanse and ProBio5 every day. I have found that if I take these products, it helps to keep my blood sugar levels (and A1C) down, gives me extra energy, and helps me to stay “regular.”

• The Slim helps keep blood sugar, cholesterol and lipids at healthy levels. In addition, Slim helps reduce binge eating and increases your willpower over food.

• Plexus Bio-Cleanse oxygenates and energizes your body while detoxifying and cleansing wastes, pathogens and plaque in the gastrointestinal tract, colon, arteries, blood, etc.

• The ProBio 5 helps with the sugar cravings, inexplicable fatigue or bloating, anxiety or “brain fog” with five extra strength probiotics, added enzymes, intestinal flora, B6 and Grape Seed extract.


http://www.atkins.com/


Documents

THE KETO DIET - Phangky's Place · example of a low carbohydrate diet. Gary got it from Dr. Eric Westman’s Lifestyle Medicine Clinic at Duke University Medical Center. It came originally