16 Foods to Eat on a Ketogenic Diet

12/13/2018 16 Foods to Eat on a Ketogenic Diet  (https://www.healthline.com/nutrition/ketogenic-diet-foods)

Written by Franziska Spritzler, RD, CDE on January 23, 2017

The ketogenic diet has become quite popular recently.

Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes, and epilepsy (1, 2, 3).

There’s also early evidence to show that it may be beneficial for certain cancers, Alzheimer’s disease and other diseases, too.

A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

Here are 16 healthy foods to eat on a ketogenic diet. Continue reading “16 Foods to Eat on a Ketogenic Diet”

How To Get Started

How to start the ketogenic journeyBefore getting started, please take some time to review the website to understand what our goal and make sure it aligns with yours.  Note you are responsible for your health and one of the results that we expect to produce is a reduction in insulin.  Therefore if you have diabetes with either Type 1 or 2, please consult your doctor and make sure you can adjust any medicine as needed due to insulin and glucose reduction.  Continue reading “How To Get Started”

Ketogenic Diet

Ketogenic Diet explainedObesity and Diabetes is a metabolic disease. Based on our research the best diet to accomplish weight loss and reversing diabetes is a Low Carb – Ketogenic Diet.  Further research shows that cancer, Alzheimer’s, dementia and aging are related to metabolic disease. While research is continuing in these areas the benefit of the ketogenic lifestyle is growing.  However it important to understand what is a ketogenic diet against typical hype and monetarization associated with new diets. Continue reading “Ketogenic Diet”


Methods of fastingFasting is another method to reduce your insulin levels to facilitate weight loss, lower your body weight set point, and reverse diabetes.

What is fasting?

  • It is a pattern of eating and not eating, ie eating less frequently
  • Speeds up the process of losing weight by reducing insulin (the fat storage hormone) and releasing growth hormone
  • It brings into balance hormones that are out of balance, like the hormone “Leptin” that decreases your appetite.  This is why you feel more satiated as this hormone comes back into balance.
  • It’s Free.

Benefits of fasting:

  • It’s simple
  • It’s free</li
  • It’s convenient
  • It’s gives your body a rest and time to rebuild weak cells
  • It’s flexible
  • It works with any diet

Types of food used during fasting: Obviously you are not eating but there are certain foods that you may include:

  • You must stay hydrated – Water is very important.
    • Water
    • Water flavored with lemon or cucumber (no artificial sweeteners or flavors
    • Distilled water
    • Sparkling water
    • Teas (Green tea, black tea, herbal teas
    • Coffee, no sweeteners
  • Broths
    • Clear broths (bones, vegetables)
    • You can add spices (ginger, salt, pepper)

Types of fasting:

  • Intermittent fasting (fasting for different periods within a 24 hour window)
  • Alternate day fasting
  • Extended fasting (42 hours or more)

We recommend to ease into fasting.  Please see our section on getting started.  Once you become fat adapted, where you body easily generates ketones from fat for energy, fasting becomes easier.  John Wienecke started with intermittent fasting and once is body was in a state of ketosis (burning fat for fuel) he tried extended fasting, starting with 24 hours and working his way up to 60 hours and then to 78 hours.  

To learn more you will find in the resource section books on fasting.  

Here is a short video on intermittent fasting.  

Video: 6:37 minutes

Here is an video by Dr. Becky Gillaspy, an associate faculty professor at Ashford University and the University of Phoenix where she teaches Science of Nutrition, Health and Wellness.