1. Eat KETO

1. Water
2. Beef, preferably fattier cuts like steak, veal, roast, ground beef and stews
3. Poultry, including chicken, quail, duck, turkey and wild game, try to focus on the darker, fattier meats
4. Pork, including pork loin, tenderloin, chops, ham, bacon and ground
5. Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
6. Shellfish, including oysters, scallops, clams, crab, mussels and lobster
7. Organ meats, including heart, liver, tongue, kidney and offal
8. Eggs, including deviled, fried, scrambled and boiled - use the whole egg
9. Bone Broth
10. Lamb meat
11. Goat meat
12. Cauliflower
13. Cabbage
14. Celery
15. Collard Greens
16. Spinach
17. Brussel Sprouts
18. Asparagus
19. Broccoli
20. Kale
21. Cheese
22. Avocados
23. Coconut Oil
24. Olive Oil
25. Raw Seeds
26. Raw Nuts
27. Plain Greek Yogurt and Cottage Cheese
28. Berries
29. Butter and Cream
30. Shirataki Noodles
31. Olives
32. Unsweetened Coffee and Tea
33. Dark Chocolate and Cocoa Powder
34. Lard
35. Beef tallow
36. Mayonnaise
37. Ricotta (whole milk)
38. Sour cream
39. Heavy whipping cream or double cream (fluid)
40. Heavy whipping cream or double cream (whipped)
41. Alfalfa Sprouts
42. Artichoke Hearts
43. Bok Choy
44. Arugula
45. Boston Lettuce
46. Chicory Greens
47. Chinese Cabbage
48. Chives
49. Cucumbers
50. Escarole
51. Endive
52. Daikon Radishes
53. Fennel, bulb
54. Greens, mixed
55. Iceberg Lettuce
56. Jicama
57. Loose-leaf Lettuce
58. Mung-Bean Sprouts
59. Mushrooms
60. Olives, black
61. Olives, green
62. Onion
63. Parsley
64. Peppers, Green Bell
65. Peppers, Red Bell
66. Radicchio
67. Radishes
68. Romaine Lettuce
69. Scallion/green onion
70. Spinach
71. Tomatoes
72. Watercress
73. Peas
74. Green Beans
75. Broccoli Rabe
76. Cardoon
77. Chard, swiss
78. Chayote
79. Eggplant
80. Kohlrabi
81. Leeks
82. Mustard Greens
83. Okra
84. Nopales
85. Pumpkin
86. Spaghetti Squash
87. Sauerkraut
88. Shallots
89. Summer Squash
90. Zucchini
91. Blackberries
92. Blueberries
93. Cherries
94. Curants
95. Gooseberries
96. Loganberries
97. Cantaloupe
98. Honeydew Melons
99. Rasberries
100. Strawberries
101. Broth/bouillon (not low sodium; no added sugar)
102. Club soda
103. Lemon juice and lime juice
104. Unsweetened almond milk
105. Unsweetened hemp milk
106. Ancho chili pepper
107. Anchovy paste
108. Capers
109. Chipotle en adobo
110. Clam juice
111. Coconut aminos
112. Coconut milk (canned and unsweetened)
113. Cocoa powder, unsweetened
114. Enchilada sauce
115. Fish sauce 1 teaspoon
116. Horseradish sauce
117. Jalapeno chili pepper
118. Miso paste
119. Mustard (Dijon)
120. Mustard (yellow)
121. Pasilla chili pepper
122. Pesto sauce
123. Pickapeppa sauce
124. Pickle (dill or kosher)
125. Pimento or roasted red pepper
126. Salsa, green (no added sugar)
127. Salsa, red (no added sugar)
128. Serrano chili pepper
129. Soy sauce
130. Sriracha
131. Tabasco
132. Taco sauce
133. Tahini (sesame paste)
134. Vinegar, balsamic
135. Vinegar, cider
136. Vinegar, red wine
137. Vinegar, sherry
138. Vinegar, white wine
139. Wasabi paste
140. Worcestershire sauce
141. Blue cheese dressing
142. Caesar salad dressing
143. Italian dressing
144. Oil and vinegar
145. Ranch dressing
146. Basil
147. Oregano
148. Parsley
149. Rosemary
150. Thyme
151. Cilantro
152. Cayenne pepper
153. Chili powder
154. Cumin
155. Cinnamon
156. Nutmeg
157. Lemon or lime juice
158. Salt and pepper
159. Stevia (liquid) [sweetener]
160. Erythritol [sweetener]
161. Monk fruit (Luo Han Guo) [sweetener]
162. Xylitol [sweetener]

Best Vegetables - Non Starchy

1. Alfalfa sprouts
2. Arugula
3. Artichoke
4. Asparagus
5. Bamboo shoots
6. Beans (green, Italian, yellow or wax)
7. Bean sprouts
8. Beets
9. Bok choy
10. Broccoli
11. Brussels sprouts
12. Cabbage
13. Carrots
14. Cauliflower
15. Celery
16. Chayote
17. Chicory
18. Chinese cabbage
19. Chinese spinach
20. Cucumber
21. Eggplant
22. Fennel
23. Garlic
24. Green onions
25. Greens (beet or collard greens, dandelion, kale, mustard, turnip)
26. Hearts of palm
27. Herbs (parsley, cilantro, basil, rosemary, thyme, etc.)
28. Jicama
29. Kohlrabi
30. Leeks
31. Lettuce (endive, escarole, romaine or iceberg)
32. Mushrooms
33. Okra
34. Onions
35. Parsley
36. Peppers (green, red, yellow, orange, jalapeño)
37. Purslane
38. Radishes
39. Rapini
40. Rhubarb
41. Rutabaga
42. Sauerkraut
43. Scallions
44. Shallots
45. Snow peas or pea pods
46. Spinach
47. Summer squash
48. Swiss chard
49. Tomatillos
50. Turnips
51. Water chestnuts
52. Watercress
53. Zucchini

Starchy Vegetables to Avoid

1. Corn
2. White potatoes
3. Sweet potatoes
4. Green peas
5. Beets
6. Acorn squash
7. Butternut squash
8. Turnips
9. Carrots

2. Remove all Sugars, Grains, Veggie Oils

These foods are made of sugars, either simple or complex (carbs) sugars. If this is your main diet you are having dessert for every meal!

1. Processed Foods
2. Dairy: Milk, yogurt, and ice cream
3. Fruit: Whole fruit and fruit juice
4. Grains: Bread, rice, crackers, cereal, french fries, pizza
5. Legumes: Beans and other plant-based proteins
6. Starchy Vegetables: Potatoes and corn
7. Sugary Sweets: Soda, candy, cookies, and other desserts
8. Veggie Oils (Canola, Corn, Soybean, Peanut, Safflower)

In a nutshell: Don't Eat White Foods

White food generally refers to foods that are white in color and that have been processed and refined, like flour, rice, pasta, bread, crackers, cereal, and simple sugars like table sugar, fructose, and high-fructose corn syrup

Sugars and Ketosis

Sucrose is the scientific name for table sugar (composed of glucose and fructose).

Glucose is the building blocks of carbohydrates.

Fructose is the sugar found in fruit and honey.

Summary: Glucose and fructose are absorbed directly into your bloodstream, while sucrose must be broken down first into glucose and fructose. Glucose is used for energy or stored as glycogen. Fructose is converted to glucose or stored as fat.

Hydrolysis: the chemical breakdown of a compound due to reaction with water.

Maltose is two units of Glucose.
Galactose: A simple sugar found in milk and dairy foods. Galactose and glucose form the disaccharide lactose.
Lactose: The sugar found naturally in milk, it is a disaccharide composed of one galactose unit and one glucose unit; sometimes called milk sugar.

Metabolism: Once ingested, most carbohydrates and complex sugars are broken down into the simple sugar glucose. However, in the digestion of sucrose, both glucose and fructose are released into the bloodstream. Glucose is the primary fuel utilized by the brain and working muscles. To protect the brain from a potential fuel shortage, the body maintains a fairly constant glucose level in the blood. Dietary glucose can be stored in the liver and muscle cells in units called glycogen. When the level of glucose in the blood starts to drop, glycogen can be converted to glucose to maintain blood glucose levels. Several hormones, including insulin, work rapidly to regulate the flow of glucose to and from the blood to keep it at a steady level. Insulin also allows the muscles to get the glucose they need from the blood supply. In the process of breaking down carbohydrates into glucose, the body is unable to distinguish between sugars that are added to foods and sugars that occur naturally in foods, since they are chemically the same.
[SOURCE: https://foodinsight.org/background-on-carbohydrates-sugars/]<-- although, their conclusions are wrong.

Ketones and ketoacids are alternative fuels for the body that are made when glucose is in short supply. They are made in the liver from the breakdown of fats. Ketones are formed when there is not enough sugar or glucose to supply the body's fuel needs. This occurs overnight, and during dieting or fasting.

Ketone bodies are the water-soluble molecules containing the ketone group that are produced by the liver from fatty acids during periods of low food intake, carbohydrate restrictive diets, starvation, prolonged intense exercise, alcoholism or in untreated type 1 diabetes mellitus.

Fatty acids: a carboxylic acid consisting of a hydrocarbon chain and a terminal carboxyl group, especially any of those occurring as esters in fats and oils.

Ketosis is a normal process that happens when your body doesn't have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.

Although, the conventional science is that the body uses sugars for energy and fat/ketones when sugar is low, the opposite is the real normal metabolic process. Currently, carbs are considered the master fuel but in reality ketones are the master fuel and carbs are the bodies backup. Carbs and sugars are absorbed directly. So, in times of fat famine, when the body is starving, carbs are absorbed quickly to prevent death. They are a last resort.

Unlike muscle, your brain can't use fat as a fuel source. However, the brain can use ketones. Your liver produces ketones from fatty acids when glucose and insulin levels are low. Ketones are actually produced in small amounts whenever you go for many hours without eating, such as after a full night's sleep.

Here are 7 effective tips to get into ketosis.

1. Minimize Your Carb Consumption
   
2. Include Coconut Oil in Your Diet
   
3. Ramp up Your Physical Activity
   
4. Increase Your Healthy Fat Intake
   
5. Try a Short Fast or a Fat Fast
   
6. Maintain Adequate Protein Intake
   
7. Test Ketone Levels and Adjust Your Diet as Needed.
   

Your Brain on Ketones:
https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201104/your-brain-ketones

Sugar is inflammatory and comes in many forms.

Sweeteners to Avoid:

-White Sugar
-Brown Sugar
-Agave
-Fructose
-Fruit Juice Concentrate
-High Fructose Corn Syrup
-Aspartame
-Sucralose (Splenda)

Alternative that are not only harmless, but may offer health benefits too:

-D-Ribose
-Monk Fruit Extract
-Stevia
-Xylitol
-Erythritol

Possible Results from Keto Lifestyle

1. Weight Loss
2. May Alleviate symptoms: Asthma, Diabetes Types 1 and 2, Depression, IBS, Schizo Disorders, Autism, GERD, Parkinson's, Rheumatoid Arthritis, Ulcerative Collitis, Cancer, Psoriosis, Epilepsy, ALS, Traumatic Brain Injury, Glioma progression, Multiple Sclerosis.and High BP
3. May Reverse: Heart Disease, Diabetes Type 2
4. May Prevent: tooth decay (caries), heart problems, such as coronary artery disease, heart attacks, stroke, high blood pressure, Prediabetes, Diabetes 2, Alzheimer's disease, dementia and other cognitive problems; Behavioral problems, Bipolar disorder, including ADHD, autism and other learning disabilities; Migraines and headaches; Mental abnormalities - depression, anxiety, bipolar disorder and other mental problems.

Resources:

How Ancel Keys Brainwashed The Masses Into Fearing Meat
Recommended book: The Big Fat Surprise
Dr. Ken Berry
Professor Tim Noakes
Meat and Human Health-Current Knowledge and Research Gaps
Could ketogenic diet be helpful with brain cancer?

3. Waist-to-Height Ratio

For optimal health your Waist-to-Height ratio should be 0.5 or less

To calculate: waist in inches divided by height in inches.

Forget BMI. It's not a good scale due to the many different body types. Waist-to-height ratio is better than BMI at predicting diabetes, hypertension, heart attacks and strokes.

Men:
Ratio less than .43: underweight
Ratio .43 to .52: healthy weight
Ratio .53 to .62: overweight
Ratio over .63: obese

Women:
Ratio less than .42: underweight
Ratio .42 to .48: healthy weight
Ratio .49 to .57: overweight
Ratio over .58: obese

4. TG:HDL ratio determines your risk of coronary disease

LDL (bad cholesterol) is not an indicator of heart disease. Statins to lower LDL are a bad idea. Try to get your TG:HDL ratio to 1:1. TG = Triglycerides.

Calculate TG:HDL: take the Triglyceride and divide by the HDL; the closer to one, the better. For example: TG = 120 mg/dL and HDL=40 mg/dL. 120 / 40 = 3.0, and indicates an elevated risk of heart attack and stroke.

Q. What elevates Triglycerides (TG) - liver-made fat circulating in the blood?
A. Excess plant-based food (products): bagels, beans, bread, cake, candy, cereal, chips, HFCS, muffins, pancakes, pasta, potatoes, refined grain, soda, sugar, syrup, waffles, whole grain


How to increase your HDL:

1. Consume olive oil
2. Follow a low-carb or ketogenic diet
3. Exercise regularly
4. Add coconut oil to your diet
5. Stop smoking
6. Lose weight
7. Choose purple produce
8. Eat fatty fish often
9. Avoid artificial trans fats

How to decrease your TG

1. Lose some weight
2. Severely limit your sugar intake
3. Follow a low-carb diet
4. Exercise regularly
5. Avoid trans fats
6. Eat fatty fish often
7. Increase your intake of unsaturated fats
8. Limit alcohol intake
9. Eat more tree nuts

5. Homocysteine: One of the Best Objective Markers of How Healthy You Are

A keto diet can help keep your homocysteine levels low.

A high blood level of homocysteine is a reliable risk factor for each of the following:

• Myocardial infarction (heart attack)
• Cerebrovascular accident (stroke)
• Cancer
• Diabetes
• Thyroid-related health challenges
• Neurological conditions like Parkinson's and Alzheimer's
• Depression
• Infertility
• Chronic Pain
• Digestive Disorders

1. Don't worry about cholesterol levels
2. Stop taking Statins, they're bad
3. Ask your doctor to check your homocysteine level

Homocysteine Level	Health Status
Below 6 units	10 percent of population Extremely low risk for disease
6 to 8.9 units	35 percent of population Low risk for disease, could be better
9 to 11.9 units	20 percent of population Significant risk for premature death from degenerative diseases
12 to 14.9 units	20 percent of population High risk for premature death from degenerative diseases
15 to 19.9 units	10 percent of population Extremely high risk category, at risk of suffering a heart attack, stroke, cancer, or Alzheimer's disease in the next ten to thirty years
Greater than 20 units	Extremely high risk, right now, of heart attack and stroke.

B Vitamins can lower Homocysteine

B1 Thiamin
B2 Riboflavin
B3 Niacin
B5 Pantothenic Acid
B6 Pyridoxine
B7 Biotin
B9 Folic Acid
B12 Cobalamin

Fish, beef, and turkey contain high amounts of vitamin B6.

B12 is naturally found in animal products, including fish, meat, poultry, and eggs.

B9 (Folate), is found in Leafy green vegetables, such as spinach.

B3 is found in Turkey, Chicken breast, Peanuts, Mushrooms, Liver, Tuna, Green peas, Grass-fed Beef.

ALL FOODS OF A KETO DIET!

Omega 6 Fatty Acids (Food Ingredients That Can Cause Inflammation)

Omega 6 fatty acids are an essential fatty acid that the body needs for normal growth and development. The body needs a healthy balance of omega-6 and omega-3 fatty acids. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals. These fatty acids are found in oils such corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable; mayonnaise; and many salad dressings.

"Fact : Eating Omega-6 rich vegetable and seed oils in the presence of carbs makes you fat. Fact : Eating saturated fat and protein in the absence of carbs makes you lean, energetic, un-inflammed and mentally sharp." -- Dr. Jay Wrigley @KetoDocCLT