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Dr. Eric Westman’s One-Sheet Keto Diet has helped more than 4000 people with obesity lose weight and more than 90% of type 2 diabetics to go into remission, lose weight, and get off insulin and medications by seven weeks (many achieve this goal sooner). This is the quickest approach I know of to lose weight in a fast and healthy way.
One-Sheet Keto Diet published here with permission from Eric Westman MD.
Note Well: This is a VERY-LOW CARB DIET (less than 20 grams). Consult your health care provider if you have diabetes or a medical condition. Your blood sugar and insulin levels will drop and need to be monitored closely, especially for people on insulin and oral diabetes medications. Work closely with your doctor to adjust your medications.
Case Report (2019): Diabetes, Memory, and Keto Diet
68-year old active but morbidly obese man with type 2 diabetes and “brain fog” reverses poorly-controlled diabetes to normal, improves on memory testing, improves triglycerides and all cholesterol results and loses 15 pounds with 10-week ketogenic diet! The author shared with me that his average daily ketone level was 1.0 mmol/L considered to be in “mild nutritional ketosis” range!
Most people could achieve this by eating less than 50 grams of carbs per day and about 50% or more of daily calories as fat (6.5 tablespoons per day equivalent of fats and oils on an 1800-calorie per day diet). Coconut and MCT oil as part of this fat can help achieve and sustain this level of ketosis. Clinical trials using ketogenic diet to treat and prevent Alzheimer’s are underway in several locations.
Another Case Report (2019): Metabolic Syndrome, Mild Alzheimer’s, and Keto Diet
71-year old female ApoE4 carrier with mild Alzheimer’s and metabolic syndrome with insulin resistance treated with a ten-week ketogenic diet and had remarkable improvement in fasting blood sugar, insulin, HbA1C, cholesterol and triglyceride profile, and her MoCA test for memory improved from 21 (mild Alzheimer’s) to nearly normal score of 28 of 30 points!
For Cancer, Epilepsy, GLUT 1 Deficiency and Other Rare Syndromes Requiring Strict Ketogenic Diet please look at The Charlie Foundation.
Less Strict Keto Diet One-Sheet Diet Plus Extra Carbs by Dr. Mary Newport
To achieve mild to moderate ketosis and/or reduce risk “keto flu” (see below) add to One-Sheet Diet:
1. To help suppress appetite and avoid “keto flu” consider adding once or twice per day:
1 cube bouillon or 1 teaspoon of Better-Than-Bouillon in hot water OR Bone Broth or Egg Drop Bone Broth Soup (see recipe below)
2. To maintain ketosis be sure to include at least 2 tablespoons of combination of cream, butter, oil or fat, MCT//143, a whole large avocado (or 1 tablespoon cream, butter, oil or fat and one small avocado) with each meal to help maintain ketosis.
3. Add 1 or 2 servings per day to separate meals of the following foods:
Carb Servings ( most of these are 10 to 12 grams carbohydrate per serving and other foods in that range are possible but avoid sugary drinks, sweets, high-sugar fruits and starchy vegetables):
1/2 cup whole grain rice or whole grain pasta
1 slice whole grain bread or 2 slices low-carb bread
4 tablespoons almond flour, or coconut flour (usually used in a recipe)
1 small handful (about one ounce) of nuts, like macadamia, pecans, walnuts, almonds.
1 ounce (15 grams) pure pea protein powder
1 or 2 servings of bone broth with total of up to 15 grams protein
1/2 cup fresh or frozen blueberries or 1 cup fresh or frozen strawberries
1/2 cup plain whole-fat yogurt
1/3 cup ricotta or cottage cheese
1 cup whole-fat (3.5%) milk, kefir, liquid yogurt, buttermilk
1 cup coconut milk using this Coconut Milk Recipe: 1 can undiluted coconut milk plus 2 cans water, optional: add 7 to 10 drops liquid stevia extract or other sweetener to taste). 1 cup (8 ounces or 240 ml) provides about 15 grams fat, 2 grams carb (sugar) and 2 grams protein.
Up to 2 ounces per day Coconut Oil Fudge. You may not need other fat or oil at a meal that includes 1 ounce of this treat. Baker’s unsweetened dark chocolate has just 4 grams carbs (3 grams as fiber) plus 7 grams fat and 2 grams protein per 2 squares. Fun dessert or snack!
Coconut Oil Fudge Recipe: Melt together at very low heat stirring constantly, or 15 seconds at a time in microwave with stirring in between: 8 ounces virgin organic coconut oil (or MCT//143 when available in bottle) plus 8 ounces unsweetened baker’s dark chocolate or unsweetened chocolate chips. Sweeten to taste with up to 2 tablespoons erythritol OR 1 tablespoon erythritol + 1 tablespoon honey or other preferred sweetener. Pour mixture into wells of plastic or silicone ice cube tray or candy molds then harden and store in the refrigerator. Takes about 1 to 2 hours to harden. For variation add unsweetened grated coconut to mixture before pouring and/ one or more nuts to each serving.
4. Consider adding exogenous ketone supplements to boost ketone levels.
Quick Egg Drop Bone Broth Soup – Filling low-cal meal or snack
15 grams fat, 14 grams protein, 1 carb, about 220 calories (may differ with brands and size of egg).
RECIPE using Pruvit products: Heat about 10 to 12 ounces water in a pan to just less than boiling. Add: 1 packet (15 ml) MCT//143 and 1 packet Pruvit Bone Broth and mix well. Slowly pour one beaten egg while stirring into the mixture (over about 10 or 15 seconds). Remove from the stove, pour into a mug or bowl and enjoy!
ALTERNATIVE RECIPE: Heat about 10 to 12 ounces bone broth in a pan to just less than boiling. Add: 1 tablespoon coconut and/or MCT oil and mix well. Slowly pour one beaten egg while stirring into the mixture (over about 10 or 15 seconds). Remove from the stove, pour into a mug or bowl and enjoy!
Step-by-step instructions for figuring your fat, carb and protein grams based on how many calories you want to eat per day and per meal.
Two Helpful Charts to plan your Keto Day and Keto Meals and Snacks.
Alternative Approach: Combining Ketone Salts with a Low-Carb Diet by Dr. Newport
A reasonable approach to a healthy, whole food, low-carb diet (about 50 grams per day of carbohydrate) with step-by-step instructions and food charts.
Learn more about my approach to a reasonable low-carb diet here.
Track Fat, Carbs and Protein Grams and keep a food journal for best success:
My favorite book for fat, protein, carb and calories counts.
Learn about keto-adaptation AKA “keto-flu” a common side effect of starting a keto diet and learn how to overcome or, better yet, avoid it.
Must you monitor ketone levels on a keto diet? Probably not, however, this can provide positive reinforcement to ensure you are in ketosis with your diet or see how your exogenous ketone supplement affects your ketone level. Check blood ketones just before and 30 and 60 minutes after taking exogenous ketones to determine the peak level and repeat at 2 to 4 hours after to see what happens over the next few hours.
Graph by Joanna Newport Rand
Monitor blood ketone and blood sugar levels with one meter.
Keto Diet Help and Recipe Websites:
Ketogenic.com – Recipes, education, and more!
The Charlie Foundation – Help for strictest ketogenic and modification of the diet for children and adults with epilepsy, cancer, neuro disorders, autism and rare enzymes deficiencies.
Ketodietcalculator.com – Great help through your dietician to calculate your keto ratios and plan meals.
Macros by Myogin – Great recipes and educational information.