Go Keto! Where to begin? Start Here!
For people who want to control diabetes or lose fat with a keto diet.
New keto book by Mary T Newport, MD!
Your guide to the keto diet. Learn about everything “keto”, what ketones do, history, research, and how to plan and monitor a keto diet. BUY NOW
A keto diet combined with MCT oil, ketone salts, and/or ketone esters is the quickest way I know of to lose fat in a fast and healthy way. I lost more than 30 pounds in 3 1/2 months with this approach!
Learn how the keto approach could help with Alzheimer’s and other brain problems.
SIMPLE ONE-SHEET KETO DIET
The following dietary suggestions are based on, and republished with permission from, Eric Westman, MD, with modifications, as noted, by Dr. Mary Newport. Dr. Eric Westman and his associate Jacqueline Eberstein, RN of Duke University have helped more than 64,000 patients with diabetes and obesity while reducing or even completely eliminating insulin and other medications using a low-carbohydrate dietary approach with medical support.
BEFORE STARTING NOTE WELL FROM DR. MARY NEWPORT: For diabetics and others with medical conditions, this is a very-low-sugar diet and your blood sugar and insulin levels could drop very quickly. To avoid low blood sugar, monitor your blood sugar frequently and work with your doctor to reduce your insulin or other oral diabetes medications. Some diabetics have insulin reduced on day 1 and are off insulin within days and off medications within 2 to 8 weeks.
ANOTHER NOTE: If more moderate keto diet is desired, or to ease more gradually into the diet to avoid “keto flu”, please look at “Special Carb List” below.
EAT AS MUCH AS YOU WISH OF THESE:
Meat: veal, beef, lamb, pork, ham bacon, any game meat
Poultry: chicken, turkey, duck or any game bird
Seafood: any fish or shellfish, or plain canned fish or seafood in oil or water (not cured with sugar)
Eggs: Eat whole eggs, not just the whites.
LIMIT THESE UNTIL DIABETES IS IMPROVED OR ELIMINATED – STRONGLY ADVISE TO EAT VEGETABLES EVERY DAY!
2 cups per day leafy salad greens, spinach, kale, green onions, sprouts (if it has a leaf you can eat it!)
1 cup of other vegetables that grow above the ground: asparagus, beet greens, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chard, Chinese cabbage, cucumber, eggplant, green beans, kale, leeks, mushrooms, peppers, spinach, string beans, squash, tomatoes, turnips, wax beans and zucchini.
LIMITED AMOUNTS OF: Cheese, butter, oils, heavy cream, mayonnaise, avocado, olives. Dr. Newport suggests limiting hard cheese to 4 ounces per day, soft cheese (ricotta, cottage cheese) to 1 cup per day. Limit oils, butter and cream to about 4 to 6 tablespoons per day, depending on size of person. This category could also include salad dressings (low or no carbs/sugars), and oils could include coconut oil, MCT oil, MCT//143 from Pruvit, liquid coconut cooking oil, olive oil, canola, safflower, etc. (preferably organic, expeller or cold-pressed whenever available). For avocado she suggests one small or one-half large per day—you could add another avocado serving in place of one tablespoon of oil. For olives, limit to about 10 per day and avoid “pickled” olives (more carbs).
SPECIAL CARB LIST: To ease into diet, start with 2 or 3 servings of carbs and drop one serving per week. If mild to moderate, rather than strict, ketogenic diet is desired, add one or two servings per day from the following list. For diabetes or weight loss, after diabetes is controlled or after 2 to 4 weeks if using diet for weight loss, add 1 serving per day each week for the next 2 to 3 weeks (working up to 3 servings per day):
2 cups leafy green vegetables, or 1 cup of the “other vegetables” listed above, or ½ cup whole oats/porridge, whole grain rice or whole grain pasta, 1 slice of whole grain bread, 1 cup whole fat milk or ½ cup plain whole fat yogurt, small handful (about 1 ounce) of nuts, ½ cup strawberries or ¼ cup of other berries. I suggest you eat these foods at meals where you have at least 2 tablespoons of oil/fat to stay in ketosis. If your blood sugar begins to increase or you stop losing weight or gain weight, go back to amounts for the previous week and stay at that level. If blood sugar and weight are stable, you could consider this your maintenance lifestyle diet. (printable PDF of above diet)
ADD EXOGENOUS KETONE SUPPLEMENTS to boost ketone levels. Ketone salts and ketone esters, can help boost ketosis, suppress appetite, reduce inflammation, and encourage quicker fat loss.
EXOGENOUS KETONE SUPPLEMENTS
KE1 NEW PRODUCT LAUNCH! 50/50 mix Ketone Ester/Ketone Salt – better taste – 2-ounce serving with 5 grams betahydroxybutyrate. Use MTN discount code for free shipping.
Read more here: Combining Ketone Salts with a Low-Carb Diet by Dr. Newport
Two Helpful Charts (printable PDF) to plan your Keto Day & Keto Meals & Snacks.
To achieve mild to moderate ketosis and/or reduce risk “keto flu” (see below) consider adding once or twice per day to One-Sheet Diet
1. 1 cube bouillon or 1 teaspoon of Better-Than-Bouillon in hot water Pruvit Keto 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 1-2 Carb Servings per day to separate meals (up to 10 to 12 grams carbohydrate per serving – other foods in that range are possible but avoid sugary drinks, sweets, high-sugar fruits and starchy vegetables). Choose from Special Carb List on Simple One Sheet Diet or choose from the following foods:
4 tablespoons almond flour, or coconut flour (usually used in a recipe)
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 plain whole-fat yogurt or Greek yogurt
1 cup whole-fat (3.5%) milk, kefir, liquid yogurt, buttermilk
1 cup coconut milk
Up to 2 ounces per day Coconut Oil Fudge. You may not need other fat or oil at a meal that includes 1 or 2 ounces of this treat for dessert.
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.
Coconut Oil Fudge:
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.
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 to water:
1 packet (15 ml) MCT//143
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!
Don’t Stop Here! Keep Going
To learn more about case reports, monitoring, conquering keto flu, helpful websites, and recommended books to help you stay on track or to use the keto approach for epilepsy or cancer.
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!
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:
For Cancer, Epilepsy, GLUT 1 Deficiency and Other Rare Syndromes Requiring Strict Ketogenic Diet please look at The Charlie Foundation website.
Ketodietcalculator.com – Great help through your dietician to calculate your keto ratios and plan meals.
Ketogenic.com – Recipes, education, and more!
Macros by Myogin – Great recipes and educational information.