In a nutshell, the Ketogenic Food Plan or Low Carb and High Fat plan gets you off of refined sugar and all other kinds of sugar. Once you truly get off sugar, you will lose the cravings you have had all your life.
It may take you a few days or a few weeks, but it will be worth it. You will gain control of your eating behavior.
Think of the Ketogenic Diet this way: MOSTLY NO WHITE FOODS: Eat no sugar, potatoes, rice, milk, bread or flour in any form (such as pies,cakes, donuts, or puddings based in flour).I chose not to eat fruit, but many people on the plan eat berries and other fruits in moderation. I chose to eat a few strawberries (as in one a day a few days) and ate two blackberries we raised in our yard, but I did not make fruit a regular part of my day. I also did not eat sugar free Jello until a week ago because I wanted to break myself from wanting a sweet food. IF I eat it now it will be a l/2 serving once every 3 days or not.
WHITE FOODS YOU MAY EAT IN MODERATION:sour cream, real whipped cream, mayonnaise, cream cheese, blue cheese dressing and Ranch Dressing
(up to 2 tablespoons per day of each)
Be careful. I NEVER eat all of these in one day. IF I eat cream cheese, I do not eat sour cream that day. Etc. I do eat mayonnaise and dressings on same days as the other 3.
You may eat pork rinds as a crunchy treat; up to a cup or two a day. These can also be used in many recipes to add as a "breading." Be sure to search for Ketogenic Recipes using pork rinds and you will find zillions. You can also have cocoa and make a treat called "fat bombs" made with peanut butter, cocoa, non-sweetened coconut, and coconut oil that look and taste like Almond Joy candy bars. Again, check Youtube for recipes.
What I Eat:
Breakfast is a choice of these options:
Enjoy hot beverage such as coffee or tea and drink one cup. In the coffee you can have 1 serving coffee creamer (equals 1 carb so go easy) and always use artificial sweetner to taste. I prefer Sweet N Low, but you choose for yourself.
l egg (fried, poached, scrambled or boiled)**
l piece bacon
2 eggs made into an omelet cooked in Kerrygold butter (or any REAL butter you have) and adding l tablespoon of any cheese, mushrooms, red bell pepper, onion, jalepino or other vegetable of your choice. Be sure to keep the vegetables to l tablespoon in these omelets as there are carbs in veges.
2 or 3 slices cooked bacon
l egg (cooked any way) and l sausage patty or link
2 sausage patties
l bacon and 1 sausage add one egg, too, if wanted.
**This is what I eat now that I have lost 73 pounds, when I first started the plan I doubled this breakfast menu. So, if you have more than 50 pounds to lose, eat 2 eggs and 2 or 3 pieces of bacon at the same meal. IF you begin to hit a weight loss stall, cut back on one of them.
A weight loss stall happens to most everyone who goes on this plan. It means that you are sticking to the plan as perfectly as possible and you see no weight loss for 5 days or longer. Do not panic, stay on the plan. Do not starve yourself. COUNT daily CARBS carefully. You may be having more than you think. This is called Carb Creep and is probably why you are not losing.
Keep carbs to no more than 20 grams a day, protein to no more than 20 grams a day and eat fatty meats, eggs and fish. Once you have lost 50 or more, cut carbs to no more than 15 grams a day and keep cutting to as low as 10 or less.
Lunch and Dinner can be the same; just spread them out with 4 to 5 hours in between. Remember, every time you eat you spike the insulin in your blood, so eat only 3 times a day. Drink water or fix the coffee as shown above as a pick-me-up. You can have up to 2 or 3 diet sodas a day at 12 oz. each for a total of 24 oz. NO DIET MOUNTAIN DEW OR MELLO JELLO. THE ACID INTAKE WILL KEEP YOU FROM LOSING AND ROT YOUR TEETH>
IF you get thristy drink 1 to 3 cups of water a day, but be careful, you can drink too much water and inhibit the fat loss.
For your lunch or dinner meal, you need to eat at least 1/2 to 1 cup of FRESH lettuce. Choose Romaine, iceberg, or any kind of lettuce. Use other leafy greens such as spinach. You may not have all vegetables as many have tons of carbs so stick with dark green ones such as zucchini, cabbage, cauliflower, okra, kraut, red bell pepper, green bell pepper and most pickled peppers are okay, but all in moderation. Keep servings of veges at l/2 cup per day as they have tons of carbs. You may FRY IN LARD, but no breading. IF you get the lard really hot, you won't miss the breading. You may have tomatoes in moderation, but some people (like me) are HIGHLY sensitive to the sugar content, so it might inhibit weight loss. No more than 4 cherry tomatoes in one day or l/2 tennis ball size tomato per day.
You may eat 3 to 5 ounces of any meat in the world. That includes steak, hamburger, chicken, all fish and all pork. Fry, bake with skin on and be sure to leave the fat on. Eating the fat it is the best thing for you.
A menu I also use often is a tuna salad with 1 boiled egg, small serving of veges and a tablespoon of Ranch Dressing or Blue Cheese Dressing for lunch. Many times I fry zucchini like hash browns, mixed with an egg and eat with two tablespoons of sour cream. I often eat baked chicken or pork for dinner. I find that I do not lose so well on beef products, but that is just me, you might do fine with beef.
You have to learn what your body will use and what it won't. I lose really well on fried chicken wings, so I eat them at least once a week. A serving size for me is 5, but you may do well with a few more. I cover with hot sauce.
THERE IS NO "ONE SIZE FITS ALL" in dieting. Each body is different and yours will show you what you lose good on and what puts you in a stall.
You may have up to 1 cup of sugar free Jello for dessert at lunch or dinner or l/2 cup at each. You can spread spray-canned REAL whipped cream on top so long as you don't over do it.
To recap lunch and dinner:
meat of your choice, limited vegetables, lettuce with each meal due to needed ruffage, but you can have leafy green turnip, mustard or spinach greens cooked in bacon grease if you don't like salads.
I also make and eat 2 fat bombs per day and drink a cup of decaf coffee. See Youtube for recipes. These are like eating a candy bar. Add a pork rind to the mixture before it hardens and you have a Butterfinger.
Youtube is your friend as far as recipes. You will soon find that you can make all of your lifelong favorites such as pizza and cheese cake if you follow the Keto guidelines. People around the world are highly creative and have put together amazing recipes that will fool your eyes. The Keto pizza crust made from grated cauliflower and an egg is so delicious you will not believe it. You can have cheeses, pepperoni and the veges and will swear you are having a regular pizza. All the while you will see your body MELT as the fat leaves you forever.
Be sure and watch any video from Dr. Eric Berg, Dr. Eric Westman and Dr. Robert Lustig. They will teach you what to eat and explain why low carb and high fats works. Dr. Lustig will show you that sugar is the devil and you MUST get off of it. Watch Fat Chance and The Bitter Truth About Sugar by Dr. Lustig. Dr. Berg has over 4,000 videos posted and over 1 BILLION views. He will teach you everything you need to know about how your body works. Dr. Westman had himself filmed teaching the Ketogenic Diet or, as he calls it, The New Atkins. He works at Duke U. Look for what has become his famous "white coat" video.
Help is out there for you.
You do not have to be fat.
It is not your fault.
You are not eating too much or exercising too little, your body is allergic to carbohydrates and when you limit them the fat will melt. 35 % of Americans have this allergy and that is why many are overweight.
I eat far more now that before I went on this program. I was eating too much sugar in the form of apples, oranges, grapefruit and other foods thinking I was dieting. These foods made me gain weight.
Nothing will motivate you more than success.
Here is how the weight came off of me:
AFTER 5 weeks....-24 pounds.
After 10 weeks........-30 pounds
After 15 weeks..........-38 pounds
After 20 weeks...........-43.50 pounds
After 25 weeks.............-49.50 pounds
After 30 weeks............53 pounds
After 35 weeks........57 pounds
After 40 weeks......65 pounds
and today is week #47 and I have lost total 68.50
week 52...a total of 74 pounds
ELEVEN MONTHS LATER: continue to keep weight loss steady; have not gained any weight. YAY
I went from wearing sizes 16-18 to today I am wearing size 8 and some size 6. Yes, my loss slowed down at one point. Yes, I got discouraged, but I did not go off the plan and I did not starve myself. I held firm and stayed with it, and soon, the pounds began to melt away.
YOU ARE EITHER ON THE PLAN OR OFF. YOU CANNOT GO OFF FOR THE WEEKENDS AND BACK ON FOR THE WEEK DAYS. KETO WILL NOT WORK THAT WAY. YOU ARE EITHER ON OR OFF. THINK OF IT THIS WAY--YOU ARE EITHER DRY OR WET, YOU CANNOT BE BOTH AT SAME TIME. A WOMAN IS EITHER PREGNANT OR NOT. SHE CANNOT BE BOTH AT SAME TIME. YOU ARE INSIDE OR OUT; EMPLOYED OR WITHOUT A JOB, SITTING OR STANDING...GET IT? THINK OF YOUR OWN COMPARISONS. THE KETOGENIC DIET WILL WORK WHEN YOUR BODY CHANGES INTO THE STATE OF BURNING STORED FAT. IF YOU EAT TOO MANY CARBS BY GOING OFF THE PLAN, EVEN ONE DAY, OR MAYBE ONE MEAL, YOU WILL GAIN WEIGHT.
I KNOW OF A GUY WHO ATE ONE TACO AND GAINED 3 POUNDS. A WOMEN DRANK ONE BEER AND GAINED 2 POUNDS. EATING SUGAR WILL KICK YOUR BODY INTO A STATE OF SUGAR BURNING AND WEIGHT WILL PILE ON LIKE MAD.
BE SURE YOU TRULY DO WANT TO LOSE WEIGHT BEFORE YOU BEGIN. YOU CANNOT PLAY AROUND WITH THIS PLAN. YOUR BODY HAS TO BURN KETONES, OR BE IN KETOSIS, FOR THIS TO WORK.
GOOD NEWS: YOU WILL DROP WEIGHT THE FASTEST OF ANY DIET YOU HAVE EVER BEEN ON, IF YOU FOLLOW IT CLOSELY. MOST PEOPLE LOSE 20 POUNDS THE FIRST MONTH. IF YOU ARE NOT LOSING, YOU ARE NOT USING THE PLAN CORRECTLY. IT DOES TAKE SOME PEOPLE A FEW DAYS TO SHOW LOSSES, BUT I BEGAN LOSING THE FIRST DAY. EVERYONE I KNOW WHO HAS GONE ON IT HAS LOST TONS OF WEIGHT.
ONE PERSON WHO DID NOT LOSE REFUSED TO GIVE UP MILK. DON'T BE STUBBORN. MILK IS HIGH IN SUGAR AND WAS MADE FOR BABY COWS NOT PEOPLE.
GOOD LUCK AND BE SURE TO E MAIL ME WITH YOUR RESULTS. Sunspherebook @ aol. com