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KETO DIET: Start Here!

Go Keto! Where to begin? Start Here!

For people who want to control diabetes or lose fat with a keto diet.

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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

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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.

One-Sheet Keto Diet (printable PDF)

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 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 level 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.

Learn more about ketone supplements.

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EXOGENOUS KETONE SUPPLEMENTS

Ketone Ester:

KE4 – D-BHB/Butanediol Ketone Ester from Ketoneaid

KE4 D-BHB/Butanediol Ketone Ester from KetoneAid.

KE1 50/50 mix Ketone Ester/Ketone Salt – better taste – 2-ounce serving with 5 grams betahydroxybutyrate. Use AMB discount code for free shipping.

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Read more here: Combining Ketone Salts with a Low-Carb Diet by Dr. Newport

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BUY EXOGENOUS KETONE Salts HERE

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REAL KETONES – REAL GOOD PRICE: “Kegenix” is now “Real Ketones”. All products now the bioavailable D-form of BHB. BUY NOW.

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For product questions and information email us at “Ketones08@gmail.com”.

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Two Helpful Charts (printable PDF) to plan your Keto Day & Keto Meals & Snacks.

More Ideas for Simple Keto Diet and a Few Recipes (printable PDF)

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.

Recipes

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!

Printable PDF of More Ideas for Simple Keto Diet and a Few Recipes

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.

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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!

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mary newport

Learn more about my approach to a reasonable low-carb diet here.

BUY NOW

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Track Fat, Carbs and Protein Grams and keep a food journal for best success:

My favorite book for fat, protein, carb and calories counts.

BUY NOW

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Conquering “Keto Flu” by Dr. Newport

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.

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Monitoring Ketones by Dr. Newport

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

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Monitor blood ketone and blood sugar levels with one meter.

BUY NOW

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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.

Dietary Therapies LLC – Help from Miriam Kalamian, EdM, MS, CNS, author of Keto for Cancer.

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Ketogenic Diet Resource – Help from Ellen Davis MS Applied Nutrition author of Fight Cancer with a Ketogenic Diet.

Videos on ketones and what they do.

Keto and Alzheimer’s bookstore.

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Also on this website:

Ketogenic strategies for Alzheimer’s, Dementia and Other Neuro Disorders

NEW WEBSITE for people with Mild Cognitive Impairment

You can do something for MCI - learn about proper evaluation and lifestyle changes that could change this common brain aging condition. From Leslie Norins, MD, PhD and his wife Ann Rainey Norins

Real Ketones (D-BHB) – Real Good Price

Real Ketones/Real Good Price

"Kegenix" is now "Real Ketones". All products now the bioavailable D-form of BHB.

Videos: Tripping Over the Truth Conference – Cancer and Alzheimer’s

Please DONATE to the Yu Foundation which funds education & research in ketogenic and other nutritional support for cancer, Alzheimer's and other conditions.

10-Day Ketone Challenge – 20 Serving Variety Pack Box plus 10 days Mitoplex Electrolytes

Want to learn more about ketones? Click Here. Also, download Pruvit TV app.

What is MCT//143?

Mary Newport MD talks about MCT//143 and how it can help you fight brain aging.

For People with Dementia & Care Partners

Dementia Action Alliance (daanow.org) invites people living with any form of dementia and/or care partners to join our Dementia Discussions every Thursday at 1:00 ET, 12:00 CT, 11:00 MT, 10:00 PT. Free video chat - all you need is a phone, tablet, or computer with a camera. Please share! Link: https://zoom.us/j/4567882023

EXPLORE PRUVIT KETONE SALTS & MCT//143

KetoneAid KE4 Ketone Ester — KE1 Ester/Salt Mix

KE4 - D-BHB/Butanediol Ketone Ester from Ketoneaid

Study of Virgin Coconut Oil for COVID-19

Virgin coconut oil contains 60% lauric and capric fatty acids, kills viruses and are used in sprays, wipes, oral and skin care products. Here is a protocol with rationale and how-to-use guidelines to supplement treatment for people with COVID-19 infection and for prevention. Developed by MDs, PhDs at Ateneo University in the Philippines (with my input) and in study at hospitals there. Direct lab testing of the virus is also underway.

Fabric Face Mask with Filter Pocket & Face Shield

This fabric face mask can be sewn in about 30 minutes. There is a pocket for filter insert and demo on making a full face shield. Free patterns available on this website at https://coconutketones.com/coronavirus-info-masks-coconut-oil-study/

Disposable Face Mask with Plastic Barrier

Protect yourself: Make in less than five minutes with everyday items. Click graphic for video.

Cracking Coronavirus by Mary T Newport MD

AOCS 2019 MOST WATCHED WEBINAR!!

ketones

Alzheimer’s disease affects more than 5.8 million Americans and 35 million worldwide

TEDXUSF: Dr. Newport Talks About Coconut Oil and Ketones for Alzheimer’s

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