KCP009: Getting Started Show Notes

In this episode we will be examining how you can successfully get started on your ketogenic journey. I will also be discussing your e-mail questions and feedback as well as my recipe of the week “Ketofied Baby Back Ribs”.

Terms In This Episode (1:19):

Diet – The term diet actually refers to a specific eating pattern. This pattern generally contains a specific type or list of foods or food groups eaten by culture or group of individuals. In the hospital we have, and support our patients “dietary needs” with a wide variety of diets such as: cardiac, renal, diabetic, low sodium, low phosphorus etc… The original term “diet” had nothing to do with weight loss, rather it was a way of describing a specific eating pattern.

WOE – Is an acronym for the phrase “way of eating”. I think the term “way of eating” came about because there are so many negative connotations surrounding the word “diet”, that someone felt they needed another term. When I first started on my ketogenic journey, I tried to use this term in some of my blog posts, but what I found out was that it simply confused to many people who did not know what it meant. Then I had to spend time explaining what “WOE” was, when I could have simply said said the word ‘diet’. More often than not, I have exchanged the word ‘lifestyle’ for diet, which I feel is more accurate to the ketogenic way of eating.

NSV – Non-scale victories are those small little things you begin to notice after being on a ketogenic diet for some time. Looser fitting clothes, or having to go to a smaller size of clothing, having a thinner looking face, not feeling so bloated, and there are many more. They are called “non-scale victories” because you may notice any of these changes, even though you have not lost any weight. And in some cases you may actually even gain so weight in the form of lean muscle mass. These ‘NSV’ tend to become more prominent as your weight loss slows and your body begins to change it’s composition.
I have repeated in many of my previous podcasts, that the scale is not your friend. Yes, weight is initially one way to monitor your progress, but your weight is not a true indicator of your health status.

Getting Started (4:35):

In episode 8 of the podcast ‘The Ketogenic Diet’, we talked about what exactly makes up a ketogenic diet and how it differs from other low carbohydrate high fat diets. It was a long trip to get to that particular podcast because I wanted you to know exactly what the difference between a LCHF, Paleo, and ketogenic diet was before you embarked on this lifestyle. For some of you this may been quite repetitive, but my goal was to approach these topics as if you were totally new to these concepts. If you haven’t listened to any of my previous episodes of this podcast, you can find them all at www.ketoconfidential.net, just click on the podcast archive button on the home page fro a complete listing.

Now, that you know a little about each of these diets, today I want to talk to you about getting started on your ketogenic journey. As I keep mentioning time and time again, keto is not a short-term way of eating. If you are a type 2 diabetic and you want to reverse your diabetes, by getting your blood sugar under control, then keto is a complete lifestyle change. If you suffer from metabolic syndrome and you want to reverse the diseases, or at least reduce the impact associated with this syndrome, then keto is a complete lifestyle change.

Keto is not magic, it does not cure all ills, but it will help you to lower your Hgb A1c and reverse your diabetes. It will help you to decrease or eliminate your symptoms of metabolic syndrome. And it will help you to lose weight. Keto is not difficult, but getting started does require some focus, and a little bit of work on your part, and that is what we are going to discuss in today’s episode.

Setting Your Keto Goals (6:20):

I read somewhere that successful people set goals, while unsuccessful people just follow any path of their choosing. I remember an old episode of the television series M*A*S*H where one of the soldier’s was insurance salesman before he was drafted into the Army. So here he is in an Army hospital and he is still trying to make his sales pitch to Dr. Hawkeye Pierce using the phrase “people don’t plan to fail, they fail to plan.” It may sound trite, but this saying stuck with me. I admit, many times I simply fail to plan things and kind of follow a “free spirit, go with the flow” kind of attitude, but when it comes to keto, I set goals and stay focused on meeting these goals.

Setting goals do not mean that you have to write them down and slap them on the refrigerator so that you can see them each day, but doing so is a simple reminder of what you want to accomplish. The primary purpose for setting goals is to give you a plan or sense of direction, as well as giving you a way to measure the success of your plan. If you want to be successful following a ketogenic diet, then I believe you need to set yourself short-term goals that you can re-evaluate and change as you advance through your journey.

Your goals do not have to be complicated, but they have to be obtainable. Unobtainable or unrealistic goals will cause you to fail leading to frustration, which will most likely make you want to quit the ketogenic lifestyle. You need to keep your goals real…A goal of losing 5lbs per week is probably not attainable, but a goal of losing ½ to 1 pound a week when you are first starting out is. You may lose more weight when you first start out, but remember your weight loss will slow down. Keep in mind the more weight you have, the easier it will be to shed the pounds at first. As example here are the first five goals I set for myself when I first started on my ketogenic journey.
Keep my net carbohydrate intake less than 20.
Prepare more keto meals and snacks for work.
Lose ½ to 1 pound a week.
Reduce my fasting blood sugar to less than 100 each day.
Keep researching keto.

Keep in mind that you need to re-evaluate and adjust the effectiveness of your goals so that you can monitor your progress. Once you have been on a ketogenic diet for some time, you may no longer need to make dietary goals, but when you are first starting out they help you to stay focused and on track.

Vitamin & Mineral Supplementation (9:05):

One of the first things that you will notice when you start on a ketogenic diet is an increase in urination. If you are a diabetic, then you all ready know that one of the five ‘p’s’ of diabetes is polyuria or frequent urination. Because many diabetics are already used to having polyuria, they may not notice this increase in urination. I admit, when I started, my ketogenic journey, I was already on the habit of drinking a lot of fluids each day so I was already a frequent visitor to the bathroom. So I really didn’t notice the initial diuretic effect of ketosis.

It is this rapid decrease in fluid volume through urination during the first week or so that is responsible for the majority of weight loss during this time. Eventually, your body will reset itself and you will begin to enter nutritional ketosis and this diuretic effect will subside. Anytime there is a rapid increase of urination, your body will excrete excess amounts of sodium, potassium, and magnesium. Because of this, I recommend that you take a good one a day multivitamin. You may also need to think about taking a magnesium supplement, especially if you start having any muscle cramps. As for sodium, most people will get an ample amount in their diet. When I fast however, I take an additional teaspoon of sodium each day, divided up into small doses. I have found that this helps to prevent headaches which sometimes occur during the first 24 hours of my water fast. If you start to have headaches during the first week after starting your ketogenic diet, you may need extra sodium. Just for reference, these are the vitamins I take each day.
Men’s over 50 daily multivitamin, 1 tablet.
Super B-complex vitamin that contains all the necessary b vitamins: 100mg thiamine, 20mg riboflavin, 25mg niacin, 2mg B6, 600mcg folate, 400mcg folic acid, 15mcg B12, 30mcg biotin, 5.5mg pantothenic acid, as well as 150mg of vitamin C.
Calcium, Magnesium, Zinc, 3 tablets supply calcium 1,000mg, 400mg magnesium, 15mg zinc, and 600IU vitamin D3.
1,200mg of Fish oil

Now, I am not saying that you have to take vitamin supplements. Many people believe that taking vitamins is just another way to piss away money ‘pun intended’, but I have found from my own personal experience that they are beneficial for me.

Meal Planning (12:00):

Nothing can derail your ketogenic journey quicker than not having keto foods available when you feel the need to eat. If you do not stop and take the time to shop and or prepare some ketogenic meals or snacks ahead of time, you may find yourself browsing through the pantry or fridge and before you know it you have eaten something that has the potential to knock yourself out of ketosis.

This is especially true for those of you who may be attempting to eat a ketogenic diet, while others in your household continue to eat foods and snacks that are high in dietary carbohydrates. If you live alone, or if your partner is also going keto, then the solution is pretty simple. You simply need to go through your pantry, kitchen cabinets, fridge and freezer and get rid of any non-keto foods. I realize that this may sound drastic, but remember you do not need these high-carbohydrate foods, they are not part of your new lifestyle so get rid of them. Give them to your friends and family, or better yet donate them to your local food pantry or homeless shelter where they will be appreciated. Once you have cleaned out the cabinets, then refill them with keto friendly foods.

It’s not so easy however, if you are the only person in the household eating keto. In this case, I recommend that you sit down with your family, and discuss setting aside one of more kitchen cabinets or a couple shelves in the pantry just for your keto foods. It is important that you explain to them why you need the space and why you can no longer eat the same high-carbohydrate foods that they are eating. If your family knows what your goals are and why you are eating keto, they are more likely to understand and support your decision.

Now that you have a keto space setup, it’s time to jump in on some keto meal planning. Planning and cooking your own keto meals may be the single most effective way to help you stay on track. Having keto food ready is important especially when you are first just starting out. Having a weekly meal helps you to stay focused, and makes it easier to count your daily carbohydrate, protein and fat intake.
Meal preparation and planning is especially inportant for those days in which you work are are away form your keto environment. It may be easy to do keto at home, but when you are at work and you do not have your keto foods available it is easy to fall off the keto wagon.

As I mentioned earlier, most “people don’t plan to fail, they simply fail to plan,” If you work, then you need to take your meals and drinks with you. This is important because it helps to keep you on track and keeps you accountable. Without ready made meals, you may be tempted to eat non-keto foods out of convenience, but if you have your food ready for the time that hunger does strike, you are ready.

You want to try and avoid the low carb or keto style “snack” and “meal” replacement bars from Atkins, Elevation,and many others that are on the market today. As I have mention in other podcasts, these bars have hidden carbs in the form of sugar alcohols making them have 2 – 3 times more net carbohydrates than they advertise. In addition, they are generally low fat, therefore they are less filling and have minimal impact on your level of satiety.

Commercially prepared diet soft drinks contain a variety of different artificial sweeteners such as aspartame, saccharin, ace-sulfame potassium (Ace-k), sucralose and stevia. As far as the USDA is concerned, all of these sweeteners are safe for human consumption. There are a lot of people out in the keto community that will tell you straight out, that you should not drink diet soft drinks these for a variety of reasons. The biggest one of course is that they say they knock you out of ketosis. My wife and I have used a liquid form of liquid sucralose everyday for he past two years without any problems. This morning as I drink my coffee sweetened with sucralose my ketones at 0.7mMol/dL. When I water fast, I drink quite a bit of kool-aid sweetened with liquid sucralose. My blood ketones range from 1.7 – 3.2 mMol/dL, so it is definitely not keeping me out of ketosis. BTW, just because someone is going to ask, when I fasted for 48 hours and did not use any sucralose, my blood ketones were 1.9mMol/dL. So for me sucralose has no impact on ketosis.

Dr. Atkins allowed his patients to drink diet soft drinks and they still lost a vast amount of weight due to ketosis. If you are addicted to diet soft drinks or soft drinks in general and you need them to help you transition to a ketogenic lifestyle then use them to help with your transition. Just keep in mind that some of these artificial sweeteners may interfere with ketosis. The negative effects of artificial sweeteners used in diet drinks is debatable. I happen to think that the use of sugar is far worse. Remember the USDA has approved them as safe for human consumption. I would limit these use, and eventually try and remove them from your diet, but the final decision to drink them is up to you.

Free Range And Organic Options (17:30):

If Shakespeare were here today, his famous quote from Hamlet may have sounded something like this “to be organic or not to be organic that is the question”. It’s been a little over two years ago that my wife and I started keto. I remember one of the ketogenic Facebook groups I joined was radically organic only. I did not know this at the time, but I soon found out later. I say radically, only because they never mentioned the fact that they promoted the eating of ONLY “free range” animals and all “organic” labeled foods and they were absolutely opposed to any other views regarding this subject. After being a member of this Facebook group, for about a month I answered a question someone had about whether they needed to eat only Kerrygold brand organic butter. My response was of course “no”, your body cannot tell the difference between Walmart’s Great Value butter at $2.38 a pound or Kerrygold butter at $4.98 a pound. Needless to say, I was pounced upon by the community for even suggesting that someone use any butter other than Kerrygold. That should have been my first clue, that there was some underlying agenda within this Facebook group, but like I said I was naive.

A few days later, I answered another new persons question regarding whether they could eat meats from their local butcher because the butcher was unsure if the meat in his store was from grass animals. Essentially, I told them it did not matter…..Not the answer the administrators of the Facebook group wanted to hear, and I got kicked out of the group and sent the following message “Because a ketogenic diet promotes the eating of all organic and pesticide free produce, as well as free range beef, chicken, and pork. We adhere to strict guidelines regarding such products related to posts in this group. As of this time, you have been removed as an active member of this group.”

The bottom line, keto is about dietary carbohydrate restriction, not whether you eat only organic produce and free range beef, chicken or pork. You do not need to eat all organic or free range products. Can you? Of course. Are they better for you? Probably, but they are also 2 to 3 times more expensive than traditional food products. If you want to eat all organic and free range and you can afford to do so, then go for it. If however, you are on a limited budget, then don’t worry about whether you are eating organic veggies or free range eggs and meat. Buy what you can afford, count your carbs, and get on with your life. You can always transition to organic and free range products at a later date.

Keto Doesn’t Have To be Expensive (20:32):

One complaint that I hear from people just starting out is that keto is expensive. Yes, it can be if you go out and buy every recommended type of keto substitute on the market. But the keto lifestyle does not have to be expensive. Flour alternatives can be expensive, but you do not need to buy almond, coconut, and psyllium husk when you first start on keto. In fact, you do not need any flour alternative, but if you think you need a flour alternative then my suggestion is to get almond flour. It is the most versatile of the three, but it is not necessary when you first start keto. In fact, I rarely use almond flour in my keto cooking. If you want to make things such as ‘fat head’ pizza dough and flat bread, as well as many keto biscuit or muffins you will need almond flour.

Sweeteners, there are a lot of keto style sweeteners available for keto dieters, and everyone has their favorite. What I have found is that sweeteners are a matter of personal preference. I prefer liquid sucralose, many people prefer xylitol, or erythritol, but if you are just starting out you can use the powdered form of Splenda or Stevia available at your local supermarket. Yes the powdered forms of Splenda and Stevia have a trace amount of carbs because they both contain maltodextrin as a cutting or bulking agent, but they are readily available and priced reasonably. In understand that I will get a lot of flack for suggesting using these sweeteners, but if you are on a budget, they are better that using sugar. My point is you do not need to have multiple types or brands of sweeteners when you start keto. For the first six months, I used the Great Value brand of Splenda as my keto sweetener. First, because I live in a rural area and didn’t have access to other options locally and I was available at my local Walmart. And second, Splenda was listed as an ingredient in many of the recipes in Phinney and Volek’s ‘The Art and Science Of Low Carbohydrate Living’. I figured if it was good enough for Volek and Phinney, then it was good enough for me. Now however, we use liquid sucralose for all of our sweetening needs, because it tastes like sugar, is easy to measure, can be used in hot and cold liquids, and it’s readily available on Amazon prime. My point is, if you are starting on a budget, you can use powdered Splenda or Stevia and switch to a better keto sweetener as your budget permits.

Keto does not have to be expensive. You can save money by buying in bulk at stores such as Sam’s and Costco. Or from internet sources such as Amazon prime. You do not need to eat the most expensive cuts of meat to be keto. You can purchase cheaper cuts of meat, which often have more fat, and yes, you can eat processed meats such as hard salami, beef jerky, pepperoni, and lunch meats. My suggestion, however, is to try and buy good quality ones that have the fewest added ingredients.

Remember, as you become fat adapted, the majority of your daily energy needs will come form your own stored body fat. That’s the greatness of ketosis. As you become fat adapted and your hunger signals become more regulated, you will naturally eat less food. Because you are eating less food, you can afford to buy better quality, less processed foods if you so desire. The bottom line, do not let your food budget or lack of one keep you from starting keto. Even if keto requires you spend a little more aty the grocery store, you can still buy larger quantities of better quality of food at the grocery store, than you can through the drive-in at your local fast food restaurant.

Fast Food Can Be Keto, Sort-Of (24:32):

Using the term keto and Fast food in the same sentence is almost unheard of, however there are some fast food options that can be eaten if absolutely necessary. Of course meal planning and meal preparation is always the best option, but sometimes life just gets in the way and you find yourself out on the road hungry without any keto food. If for whatever reason you cannot wait until you get home and you have to have something to eat, there are a few things that you can eat without overloading your body with carbohydrates. The following is a list of my three emergency go to’s….

Little Caesars – A cheap choice is the $5.00 pepperoni pizza from Little Caesars. Order it with light sauce, and eat only the toppings. I have done this many times….In theory, this option has very little to no carbs. Ordering it with light sauce helps reduce the amount of incidental carbs that come from the sugar in the sauce. Just be aware that if you order it without sauce, you may not be able to peel off the toppings without having a lot of bread attached to the cheese. The more bread that sticks to the cheese, the more carbohydrates you consume.

Chick-fil-A – Opt for the grilled chicken instead of the breaded and fried chicken breast. And of course eat it without the bun. One 3.5oz chicken breast has 1 – 2 grams of net carbohydrates, while a 12-count box of grilled nuggets contains 3 grams of net carbs. The carbs of these grilled items most likely from the sugars in the marinade.

McDonald’s – Believe it or not, you can eat keto at McDonald’s. What I do is order the double cheeseburger and throw away the bun. There may still be a few carbs from residual ketchup, and the American cheese, but it is still better than eating the bun. The better option here would be to simply order the burger without the ketchup. According to ‘Fat Secret’ website, one double cheeseburger without the bun has 21 grams of fat and 2 net grams of carbohydrates. A better choice would be to order it dry, without the condiments.

There are a whole lot of other choices out there, but these are quick and easy. While they might not be the best choice, you can eat keto fast food in a pinch, I just would not do it everyday.

Overview (27:30):

I realize that we have covered a lot of information in this episode of the podcast, and I have plans to go more in-depth into many of these topics in future episodes. Some of this information may seem somewhat controversial, and there are plenty of so-called keto experts that will tell you that there way of eating keto is the only way. The truth is, there is only one thing that matters when you are on a ketogenic diet, and that is the reduction of dietary carbohydrates. Not whether you eat all organic produce or free range beef, chicken, or pork.

For most people, the biggest hurdle to a ketogenic diet is simply getting started. I would rather you start your ketogenic journey today even if it means using Splenda as your sweetener, eating processed lunch meats, and commercial mayonnaise rather than waiting weeks until you acquire all of the necessary keto foods that some experts think you need. The sooner you get started, the sooner you can reverse your diabetes and metabolic syndrome. You can always transition to more keto appropriate foods as you progress through your journey, but the important thing is to get started.

In 1972, Dr. Atkins published his first edition of the Atkins diet, on page 138, he included the rules that he gave to all of his patients regarding his diet. These rules are still valid 46 years later. And with a few slight keto modifications these same rules will serve you well as you begin your ketogenic journey.

So here is my version of Atkins eight rules to help you on your ketogenic journey:
1. Don’t count calories.
2. Eat as much of the allowed keto foods as needed to avoid hunger.
3. Don’t eat when your not hungry.
4. Don’t feel you must finish everything on your plate because it’s there.
5. Don’t restrict fluids, drink as much water and or calorie free beverages as thirst requires.
6. If weakness or headaches result from rapid weight loss you may need salt.
7. Take a good, complete multivitamin everyday.
8. Check the labels on all foods that you purchase, only those foods no carbohydrates or minimal carbohydrates are allowed.

You’ve Got Mail (29:58):

Last week during my rotation at the hospital one of the physicians approached me and wanted to to to me and asked me to join them in the stairwell. I admit, as the charge nurse for the day, I was wondering what the heck was wrong now. Come to find out, she had just started doing keto three weeks, and was doing a really intense version of intermittent fasting. She was only eating her meal in a one hour window, which surprised me quite a bit since she was so new to the ketogenic lifestyle.

Her concern was that her friend who was also doing keto, kept telling her she needed to eat more food, more often. The question she had for me was did she need to eat more food? So I asked her a few questions. The first being “Was she hungry?” to which she replied no. I then asked her how she felt?, was she tired or fatigued? She stated she felt great, had plenty of energy, as well as having a mental clarity that she had not noticed before. Her concern was that her friend kept telling her she needed to eat more food. What she wanted was my honest opinion of how she was doing.

First, I told her that if she wasn’t hungry, then no she did not need to eat more food. That she only needed to eat if she was hungry and then only until she was no longer hungry. I explained, that because she was in ketosis, that although she may only be consuming 800 calories a day, her body was supplying the rest of the calories she need form her fat stores. Now, telling a woman that she has any kind of fat is a risky proposition, but she understood what I meant. I told her that she may have to adjust her eating window a little in the future if she felt like she was not physically getting enough calories, but as of right now I thought she was doing everything right.

While this narrow eating window of one hour, followed by twenty three hours of fasting everyday may not work for you, me, or her friend, It was definitely working for her. yes, she may have to adjust her eating pattern in the future. But I told her that in my opinion, as long as she was happy with her progress, and continued to feel good, then she should not be concerned about whether she is eating enough food. Your body will tell you when you need food in the form of hunger pangs. I look forward to checking on her progress the next time I see her.

So, if you have any feedback regarding anything you have heard in this or other episodes, or you just want to drop us a line with a question or two. Or share your success story with us, you can send me an email at todd@ketoconfidential.net.

Ketofied Baby Back Ribs (33:25):

Today my recipe is for ketofied baby back ribs, and I will be using my all-purpose keto barbecue rub. Since going keto, I no longer and any sugar or artificial sweeteners to my barbecue rubs, but if you wish, you could use a sugar substitute, you just need to make sure and count for the nutritional information.

For today’s recipe you will need:

2 slabs pork loin (baby back ribs)
½ cup all-purpose barbecue rub (see recipe below)
LCHF barbecue sauce of choice (optional)

Place the baby back ribs in a heavy-duty baking pan meat side down. At this point you should be looking at the inside of the rib cage. You will notice that there is a smooth, shiny membrane on the back of the ribs. This membrane is the lining of the pleural cavity (lung cavity) and needs to be removed before your rub is applied. It takes a little practice, but work at picking away the membrane until you can get a finger or two underneath the membrane and simply peel it off. It may take you a few tries until you get it all off, but it needs to be removed before your rub is applied and the ribs are cooked.

Once you have removed the membrane from the inside of the ribs, sprinkle each side generously with the dry rub making sure to rub the spice mixture into the meat. Cover the pan with plastic and place in the refrigerator overnight. The next day, about three hours before you are ready to eat the ribs, remove the pan with the ribs from the refrigerator and place each rack on a sheet of heavy duty aluminum foil about four inches longer than the slab of ribs. Wrap the ribs tightly in the aluminum foil making sure to fold the ends tightly to seal the packet. While you are wrapping the ribs, do not forget to pre-heat your oven to 250 degrees.

Once the oven it has reached 250 degrees, place the foil wrapped ribs on a baking sheet and bake for 3 hours. No muss, no fuss, and no need to baste, as the sealed foil package will use the meats own moisture to keep the ribs nice and juicy. After three hours, remove the ribs from the oven and allow to sit for 10 minutes before opening the foil packages.

Chef’s Note: If you like, once the ribs are done, you can immediately open the foil packages and lightly brush them with your favorite warmed barbecue sauce, increase the heat of your oven to 350 degrees and cook the ribs for an additional 15 more minutes to slightly thicken and carmalize the sauce. Just be careful as the steam released from the foil packets when opened is very hot and you can burn yourself easily. Usually, I let the foil packages cool for about 10 minutes before opening and brush them with warmed barbecue sauce and serve as is.

Nutritional Data

Determining the exact nutritional data for baby back ribs is somewhat an art form rather than a science as each slab of ribs will have a slightly different amount of fat on the rib cage. I have done my best to give you a general idea of the amount of fat and protein that you can typically expect in one pound of uncooked ribs. By adding this to our all purpose rub, I have come as close as possible to providing you with the most accurate information that I can. The average size of a cryopack loin or baby back ribs before cooking is 2.5 pounds, which is what the following nutritional values are based on. I use about ¼ cup of rub per rack of ribs.

Whole Rack Baby Back Ribs (2.5 lbs, no rub)
Calories – 2025, fat 163 grams, protein 133 grams, carbohydrates 0 grams

Whole Rack Baby Back Ribs (2.5 lbs, with rub)
Calories – 2114, fat 165.18 grams, protein 136.88 grams, carbohydrates 11.6 grams

Half Rack A Of Ribs (1.25 lbs, with rub)
Calories – 1057, fat 82.6 grams, protein 68.44 grams, carbohydrates 5.8 grams

Third Of A Rack Of Ribs (0.83 lbs, with rub)
Calories – 704, fat 55 grams, protein 45.6 grams, carbohydrates 3.8 grams

Keto BBQ Rub Recipe

The zero calorie sugar substitute erythoil is popular in the LCHF /Keto community, and you could use ¼ to ½ cup in this recipe in place of the sugar it you wish. Personally, I do not like the cooling effect that erythoil has on the palate. Anyway, the following recipe yields about 1 1/3 cups of rub.

5 tablespoons chili powder
4 tablespoons garlic powder
4 tablespoons onion powder
4 tablespoons paprika
2 tablespoons salt
1 tablespoon black pepper
2 teaspoons red pepper
2 teaspoons cumin, ground
1 teaspoon cinnamon, ground

In a bowl, combine all dry ingredients and mix well. Place the baby back ribs in a heavy-duty baking pan and sprinkle each side generously with the dry rub making sure to rub the spice mixture into the meat.

Per Serving (¼ cup)
Calories – 89, fat 2.18 grams, protein 3.88 grams, carbohydrates 11.6 grams

That’s all there is to making delicious, tender, and juicy baby back ribs that you and your family will enjoy. Best of all you did not have to pay restaurant prices for this fabulous meal. So go ahead and sing to your hearts content “I want my baby back, baby back, baby back ribs” with the satisfaction of knowing you saved a ton of money by making them yourself without having to leave the comfort of your home. If you need a good LCHF / Keto barbecue sauce to pair with your ribs, check out the variety of barbecue sauces from our blog by clicking on one of the links below. Or you can head over to our blog at www.culinaryyou.blogspot.com.

The End (40:24):

If you enjoyed this episode of the Keto Confidential podcast and have found this content useful, then please subscribe, take a few seconds to rate this episode, and write a quick review about it so that others may benefit from this information. If you know someone that is struggling with obesity, metabolic syndrome, or type 2 diabetes, then please share this podcast with them so that together we can help them reverse their diabetes, and reduce the complications of meatbolic syndrome and obesity. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.


Atkins, Robert, M.D. (1972). Dr. Atkins’ Diet Revolution: The High Calorie Way To Stay Thin Forever. New York, NY: David McKay Company Inc.

Counting Sugar Alcohols, Diabetes Education Online, University Of California, San Francisco. Accessed March 17, 2018.

Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Living. Beyond Obesity LLC.

Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Performance. Beyond Obesity LLC.

KCP008 – Show Notes

Terms (2:00)

Type 2 Diabetes – Type 2 diabetes is a chronic disease that occurs when your blood has a high concentration of circulating glucose. High levels of circulating glucose can lead to many chronic conditions including diabetic nerve damage (neuropathy), damage your optic nerve causing blindness (diabetic retinopathy). It can lead to chronic ulcers of the legs and feet and it is the leading cause of toe, foot, and leg amputations.

Metabolic Syndrome – Is a combination of conditions that increase your risk for cardiovascular disease, diabetes, stroke, and sudden death. According to the American Heart Association These conditions include:

  • Waist size > 40 inches (men), > 35 inches (women)
  • Diabetes (Hgb A1c > 6.5 or fasting glucose > 100+ mg/dL)
  • Hypertension (SBP > 130, DBP > 80)
  • HDL < 40mg/dL (men), < 50mg/dL (women) or triglycerides > 150mg/dL.

Having one of these conditions is not necessarily a problem, but if you have three or more your risk increases dramatically. BTW, many type 2 diabetics have all of these conditions.

Ketones and Ketone Bodies – Ketones, are the byproducts of the metabolic process known as ketosis. In the absence of starches and sugar, the liver begins to breakdown your stored fat into ketones also know as ‘ketone bodies’ that it will use for fuel in place of glucose. Instead of burning sugar for energy, your body burns ketones for energy. Your body creates these ketones by burning it’s own body fat, a process known as ‘nutritional ketosis’.

Free Radicals – Free radicals or reactive oxygen species (ROS) are a byproduct of oxidative cellular metabolism created by our mitochondria due to high levels of inflammation. These free radicals damage the body’s cells, leading to a wide range of chronic diseases. As we age, our bodies lose their ability to fight the effects of free radicals. This results in more free radical production, and more cellular damage. Which leads to, or increases the symptoms of chronic diseases such as diabetes, metabolic syndrome, and kidney disease.

Free radicals are also a contributing factor in increasing insulin resistance (p82). It work like this…Dietary carbohydrates raise serum insulin levels.
Insulin promotes inflammation. Inflammation increases free radical generation. Free radicals attack and damage or destroy the polyunsaturated fat membranes in muscle tissue. Because polyunsaturated fat membranes are an important determinant of insulin sensitivity. If the muscles cannot store glucose, then more is left in the blood stream. Damaging or destroying these muscle membranes interferes with insulin sensitivity which increases insulin resistance.

The major contributing factor to inflammation, and the trigger for free radical production is…you guessed it dietary carbohydrates.


Why Eat A Ketogenic Diet (13:18)

  • Dietary carbohydrates are a direct source of blood glucose especially in rapidly digested forms. (p186) Carbohydrate restriction leads to fewer fluctuations in blood sugars and insulin levels. Ketogenic diets show better glucose control and increased insulin sensitivity than any other diet especially in people with metabolic syndrome and type 2 diabetes. (p187)
  • The restriction of carbohydrates leads to fewer fluctuations in blood glucose, and decreases the more than 16 markers of chronic inflammation. (p84, 186)
  • Ketogenic diets perform better than low fat diets. Including improvement in triglycerdies, HDL & LDL particle size, glucose control and insulin sensitivity. (p188)
  • Carbohydrates cause acute hyperglycemia which activate a number of inflammatory and free radial pathways in the body. (p186)
  • Research has shown that the markers for inflammation are elevated in chronic diseases such as diabetes and heart disease.
  • Inflammation of the artery walls increases the formation of plaque which is a major risk factor for stoke and myocardial infarction.
  • Inflammation cases the mitchondria in our cells to increase the production of molecules known as free radicals.
  • A Ketogenic diet can reverse the damage caused by free radicals. (p83)


Carbohydrate Restriction (17:00)

If you have not figured it out so far, let me make it perfectly clear….The only way you can get into nutritional ketosis is by restricting dietary carbohydrates (sugar and starches). The only way, short of gastric by-pass, that you can reverse your type 2 diabetes is again through carbohydrate restriction.
For the purpose of this and further podcasts,when I speak of carbohydrate restriction, I am referring to net carbohydrates.

Total carbs – fiber – ½ sugar alcohols = Net carbs

One of the most common questions I get asked when people hear I am on a ketogenic diet is: How many carbs do you eat?

  • Carbohydrate restrictions vary per individual (p200,201)
  • A few lucky individuals can get into ketosis eating <100 grams of net carbohydrates per day.
  • Many people can get into ketosis when eating < 50 grams of net carbs per day.
  • Almost everyone can get into ketosis when eating < 40 grams of net carbs per day. (p199, 209)
  • Everyone will get into ketosis when eating < 20 grams of net carbs per day.
  • If you are not diabetic, or suffering from metabolic syndrome, then you can probably eat 30 to 50 grams of net carbs and easily get into ketosis.
  • People with DM & MS should eat < 20 grams of carbs per day.


What About Protein? (19:00)

Protein recommendations vary depending on the source. The USDA recommends that a person needs to eat 0.8 grams of protein per kg of total body weight. Dr.s Phinney and Volek recommend 1.5 – 2 grams protein per kilogram, or 0.7 – 0.9 grams per pound of reference body weight (RBW). (p44)

  • Reference body weight (RBW) is the midpoint in the “healthy” weight range according to the USDA.
  • For a 5’9” male, the ideal body weight (IBW) range is 144 – 176lbs, the mean reference body weight is 160lbs, or 73kg .
  • For a 160lb male, Phinney & Volek’s recommended daily protein intake would be 112 – 144 grams, or 448 – 576 calories per day.
  • For a 73kg male, the recommended amount of protein would be 110 – 146 grams, or 440 – 584 calories per day.

The Diet Doctor website recommends 1 gram of protein for each kg of body weight for optimal weight loss. The m aximum protein level should be no greater than 25% of total calories eaten per day when following their ketogenic diet (about the same as Phinney & Volek). But they set no specific daily caloric target.
The USDA dietary recommendations (25% protein).

  • 1800 calories = 450 calories or 113 grams of protein.
  • 2000 calories = 500 calories or 125 grams of protein.
  • 2200 calories = 550 calories or 138 grams of protein.
  • 2400 calories = 600 calories or 150 grams of protein.

Keep in mind 25% is the maximum amount of recommended protein. Even vigorous athletes on low carb diets do well when just 15% of their energy needs come from protein. (209)


How Much Fat Should You Eat? (23:03)

The simple answer to how much fat you should eat is to “let satiety rule”. (p163) But what does that mean? If carbs account for only 3 – 5% of energy needs, and protein 25%, then the remaining 70 – 72% of energy must come from fat. Therefore, the majority of calories consumed on a ketogenic diet come fro healthy fats.

  • Sources of healthy Fats include: butter, bacon grease, olive oil, coconut oil, avocado oil, MCT oil, lard, tallow, HWC, cheese, fatty meats, fish, seafood and nuts.
  • Fats that you want to try and avoid include: just about any vegetable or seed oil such as corn oil, soy oil, safflower oil, sunflower oil, cottonseed oil, vegetable oil.

Fat Facts:

  • One gram of fat provide 9kcal of energy, twice the amount of protein or carbohydrates.
  • If dietary fat is < 30 grams per day during rapid weight loss, cholesterol can build up in the gallbladder and increase the risk for gallstones. (p168)
  • While protein does have a satiating effect, fat costs less and is more satiating. (p209)


Counting Calories (25:25)

Keto does not promote the counting of calories, the amount of carbs consumed daily is the key, not total calories. Dietary research continues to show that participants on a low carbohydrate diet eaten to satiety lose more weight than those on a low-fat calorie restricted diet. (p163) Because of the high satiation power of fat, many people will actually reduce their total caloric intake on a LCHF diet simply because they are not hungry. So while you may eat less calories, keep in mind your body is furnishing those additional calories that you are not eating by burning it’s own fat.
Everybody wants to know how much they should eat…

Sample 2,200 Calorie Ketogenic Diet

Because everyone wants to know exactly how much they should eat, let’s look at a basic 2,200 calorie keto diet. A diet that supplies it’s energy from 3.6% carbs, 25% protein, and 71% fat, would look something like this:

  • Net Carbohydrates – 20 grams or 80 calories ( 3 – 5%).
    All carbs should come from green leafy vegetables.
  • Protein – 138 grams or 552 calories (25% maximum).
    Red meat, pork, fish & seafood, wild game, cheese, etc…
  • Fat – 174 grams or 1,566 calories (72%+), either from your plate or from your own fat stores.
    Butter, ghee, olive oil, macadamia oil, avocado oil, coconut oil, bacon grease, fatty cuts of meat, fatty fish (salmon, herring, tuna) dairy (cheese, HWC, cream cheese).


Testing For Ketones (30:08)

Most people who have been on a ketogenic diet for a few days or weeks, really want to check and see if they are in ketosis.The two most common ways to test for ketones are by using either a blood ketone monitor or urine test strips. The serum blood monitor I use is from Keto Mojo, and no I am not getting paid by them, I just like their monitor.

Urine Test Strips:

  • Urine test strips are inexpensive, but have limitations.
  • Developed to test for diabetic ketoacidosis
  • Only test for the ketone acetoacetate.
  • Are ineffective once you become fully keto adapted, as betahydroxybutyrate is the primary ketone in your bloodstream, and fewer ketones are excreted by the kidneys.

Blood Keytone Monitors:

  • Serum blood ketone monitors are the most accurate.
  • Test for betahydroxybutyrate.
  • Blood test strips are expensive, about $1.00 each.

You do not need to test your blood or urine for ketones. I was keto for 18 months before I bought a monitor. I only test for blood ketones when I am fasting for my own research purposes. To prove my point about urine test strips, these are my ketones after a 48 hour water only fast.

  • Serum blood ketones were 3.2mMol/dL.
  • Urine test strip(s) were negative for ketones.

Again, you do not need to test for ketones, but if you wish to, my advice is to get a good blood ketone monitor. They are expensive, but accurate. Urine test strips cheap, but once you become fully fat adapted are eventually useless.


Cheat Days (32:32)

  • Are not recommended.
  • When a fat adapted person eats transient and or modest amounts of refined carbohydrates. They can be kicked out of ketosis in a matter of hours, and remain so for 3 – 7 days. (p203)
  • Eating one high carb meal a week could potentially keep you out of ketosis more than 50% of the time.
  • Bottom line, for continued success, no carbohydrate related cheat meals should be eaten.
  • If you have a bad day and fall off the wagon, that’s ok. It happens to all of us, just dust yourself off and get back to it. However, scheduled breaks in the diet should be avoided.
  • Cycling in and out of nutritional ketosis and the ketogenic flu (carbohydrate addiction) sucks!

Key Points To Remember (35:28)

Some key things to remember from today’s episode:

  1. In order to go from what we call a “sugar burner” to someone who fuels there body from ketones which are made from your own fat stores. You have to restrict the amount of carbohydrates you eat each day until your body begins to produce ketones as an alternative fuel source. A low carbohydrate, moderate protein, high fat diet is the only diet that will put you in a state of nutritional ketosis.
  2. A ketogenic diet reduces the dietary carbohydrate trigger that causes free radical production which can increase insulin resistance.
  3. Type 2 diabetes can be reversed with a ketogenic diet, despite the fact that many physicians continue to tell their patients that their diabetes will only get worse.
  4. You do not have to count calories. Eat to satiety.
  5. You do not have to test for ketones. Remember, once you are fat adapted urine strips are ineffective.
  6. Cheat days are not allowed.
  7. Everybody has a bad day and falls off the keto wagon, even me. When it happens, write it off and start over. Don’t beat yourself up your only human. Sometimes life throws you a curve ball or two, the important thing is that you keep swinging, even if you strike out.


You’ve Got Mail (38:45)

Chris writes, “Hi, I’ve been doing keto for a week now. I just did a test strip and it gave me a much lower number than I expected between .5 and 1.5 which says trace or small amount. Is this normal or weird? I’ve only been eating vegetables, meat, cheese, eggs, unsweetened Greek yogurt and occasionally peanuts and almonds. I feel good when I am not hungry but when I get hungry I feel really bad..”

Chris thanks for your question, first we need to examine a few things that I think might help you:

According to the book “The Art and Science of Low carbohydrate Living”, if your serum ketones measure 0.5 to 5.0mMol/dL you are considered to be in ketosis. So yes, you are in ketosis, great job! Not knowing exactly how many grams of carbohydrates you are eating daily makes it a little more difficult to answer your question, but a few things concern me.

  • While vegetables can be good for you some contain a lot of carbohydrates in the form of natural sugars. So you have to be careful, to make sure that the majority of vegetables you eat are the green leafy kind.
  • You have to be careful with yogurt, ½ cup of unsweetened Greek yogurt contains 5 grams of carbs.
  • While nuts are generally acceptable on a ketogenic diet, peanuts are really legumes (bean family). A ¼ cup of dry roasted peanuts also contains 5 grams of carbs.
  • Eating just 1 serving each of yogurt and peanuts puts your net carb total at 10 grams for the day. If your goal is 20 grams or less, then you have already ate half your carbs in snacks.

I am not sure what you mean when you state “I feel good when I am not hungry but when I get hungry I feel really bad..” It is possible that when you start to feel hungry your blood sugar may be low. You did not mention that you are a diabetic, if so then hypoglycemia is the likely cause of your “feeling bad”. However the terms good and bad are subjective and are not easy to identify.

Some dietary suggestions I think that might help you with your ketogenic journey:

  • Eliminate the yogurt from your eating plan, or at least minimize it to a couple of times a week.
  • If you feel like you need a snack find a better nut choice. Almonds contain 3 grams of net carbs, pecans contain only 1 net gram of carbohydrates.


Recipe (42:50)

Just in case you have never heard of them before “fat bombs” is a term used for a small amount of coconut oil that have been melted and shaped into a single serving that you can pop into your mouth to increase your daily fat intake. You can of course use any of the other healthy fats such as butter, ghee, cacao butter, almond butter etc., to make your fat bombs as long as the type of fat you use will solidify at room temperature. Personally, we prefer coconut oil as it tends to be the best value for the money as is easy to work with. Therefore all the fat bombs in this article will be made with organic refined coconut oil (has no coconut flavor). If you use another type of fat, then your nutritional values will of course be different.

You can use any number of extracts, powders or combination of both to add flavors to your fat bombs. While fat bombs can be either sweet or savory, we tend to only make sweet fat bombs which we use as a sweet treat.

Peanut Butter Fat Bombs w/Peanunt Butter (Yield 24)

Peanut Butter Bombs w/Peanut Butter (Yield: 24)

1 cup coconut oil

½ cup peanut butter

10 -15 drops liquid sucralose

Whole Recipe

Calories – 2920, 292 grams fat, 32 grams protein, 32 grams net carbohydrates

Per Tablespoon

Calories – 121.6, 12.6 grams fat, 1.3 grams protein, 1.3 grams net carbohydrates

Peanut Butter Bombs w/PBfit Peanut Butter Powder (Yield: 24)

1 cup coconut oil

4 tablespoons PBfit peanut butter powder

10-15 drops liquid sucralose

Whole Recipe

Calories – 2180, 223 grams fat, 12 grams protein, 4 grams net carbohydrates

Per Tablespoon

Calories – 90, 9.26 grams fat, 0.5 grams protein, 0.16 grams net carbohydrates

Place the coconut oil in a bowl and heat for 90 seconds in your microwave or until the coconut oil has melted. Then add the liquid sucralose or sweetener of your choice and the remaining ingredients and mix thoroughly with a whisk.

Grab your ice cube trays or molds and fill each with 1 tablespoon of the coconut oil mixture. Place the trays in the refrigerator or freezer and allow to cool. Once they have solidified simple pop them out of the trays and keep them in the fridge until ready to eat.

Chef’s Note: I get my ice cube trays from Dollar Tree, you get two trays for $1.00, so the cost is quite minimal and they are easy to use. As you may have seen in the picture we also have some silicon molds that are pumpkin shaped. To be honest I think the ice cube trays are easier to work with.


Ending (47:32)



CulinaryYou Food Blog: Keto fat Bombs.