KCP007: The LCHF Diet Roundup

Terms

Low Carbohydrate Diet – For this podcast, a low carbohydrate diet is any diet that restricts total net carbohydrates to less than 100 – 125 grams per day. Considering that on average a so-called “balanced” American diet generally contains about 300 grams of net carbohydrates per day, 100 – 125 grams seems quite low. What you have to keep in mind is that a low carbohydrate diet is not necessarily a ketogenic diet.

Ketogenic Diet – Is a low carbohydrate, moderate protein, high fat diet in which the total number of carbohydrates consumed in a day keeps you in a state of metabolic ketosis. Generally any diet in which the total number of carbohydrates that you eat in one day is less than 50 grams is considered to be ketogenic, but results will vary depending on the individual. To guarantee that you get in and are able to maintain a state of nutritional ketosis you should try and limit your total intake of net carbohydrates to less than 20 grams per day.

Metabolic Syndrome – Is a combination of conditions that increase your risk for cardiovascular disease, diabetes, stroke, and sudden death. These conditions include: increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Having one of these conditions is not necessarily a problem, but if you have three or more your risk increases dramatically.

The Round Up (Comparison)

As you may have discovered from our previous podcasts, low carbohydrate high fat diets focus on the amount of net carbohydrate that you eat each day, not on the number of calories that you eat. This way of thinking is just the opposite of the many low fat high carbohydrate diets as promoted by companies such as ‘Jenny Craig’, ‘Weight Watchers’, ‘Slim Fast’ and even the American Diabetic Association. These LFHC diets focus more on reducing caloric intake, while increasing energy expenditure also known as theory of ‘calories in calories out’ (CICO). It is because of the caloric restriction as well as the low levels of daily fat intake that cause people to fail with these LFHC diets. As I may have mentioned before a reduced caloric intake without the satiation power of fat leaves you constantly hungry. It is this constant hunger that drives people to quit these LFHC diets.

Over the last few weeks we have been examining the variety of popular LCHF diets and how they each approach weight loss and blood sugar control from similar, but slightly different perspectives. No matter their individual nuances, these LCHF diets basically promote the same principles. In this episode, we are going to make a quick side by side comparison of The Banting 2.0 diet, The Atkins Diet, The LCHF Diet, and The Paleo Diet.

In order to make as far a comparison as possible, I will be using the recommended daily nutritional goals from page 78 (Table A2-1) of the United States Department of Agriculture’s (USDA) Dietary Guidelines For Americans 2015-2020, Eighth Edition. Because I just had my 56th birthday last week, I will be using the guidelines for males 56 to 60 years of age. According to the USDA, the caloric goal for a male 56 years of age is 2200 calories for a sedentary male, 2400 calories for a moderately active male, and 2600 calories for an active male. During this podcast, for examples that require a caloric calculation I will be using the 2,400 calorie goal as recommended by the USDA.

The New Atkins For A New You (No caloric restriction)

The Atkins 20 – 20 grams or less of carbohydrates per day.

The Atkins 40 – 40 grams or less of carbohydrates per day.

The Atkins 100 – 100 grams or less of carbohydrates per day.

 

Tim Noakes Banting 2.0 Diet:

Restoration Phase (No caloric restriction) – About 50 – 60 grams of carbohydrates per day.

Transformation Phase (No caloric restriction) – My best guess 21 to 50 grams of carbohydrates per day.

 

Andreas Eenfeldt’s Low Carbohydrate High Fat Diet (No caloric restriction)

Strict Level – 20 grams or less of carbohydrates per day.

Moderate Level – 21 to 50 grams of carbohydrates per day.

Liberal Level – 51 to 100 grams of carbohydrates per day.

 

Loren Cordain’s Paleo Diet (22 – 44% carbohydrates, mean average 31% carbohydrates)

1800 Calories (22% carbs) – 99 grams of carbohydrates.

1800 Calories (31% carbs) – 140 grams of carbohydrates.

1800 Calories (44% carbs) – 198 grams of carbohydrates.

2400 Calories (22% carbs) – 132 grams of carbohydrates.

2400 Calories (31% carbs) – 186 grams of carbohydrates.

2400 Calories (44% carbs) – 264 grams of carbohydrates.

Based on an 2400 calorie diet your range of allowed carbohydrates per day on a paleo diet would be 132 to 240 grams. Now, before I get a slew of angry emails regarding the paleo diet, keep in mind that many people who eat paleo will not hit the maximum recommended caloric intake as recommended by the USDA. The satiating power combination of protein and fat (about 60 – 75%) should keep you from feeling hungry, thereby reducing the amount of food you eat naturally. I only use the 2,400 calories as a basis in this example because Cordain gives no clear dietary goals on the number of carbohydrates allowed for his recommended eating program.

Even if you consumed only 1,800 calories at the lowest level of recommended percentage of carbohydrate intake of 22%, you would still be consuming 99 grams of net carbohydrates per day. We know from experience as well as scientific research that this level of carbohydrate consumption will not allow you to enter ketosis. Of all of the LCHF diets we have reviewed, if you are a type 2 diabetic, this is the one diet that I would not recommend if you are attempting to control your blood sugars. While it is low-carbohydrate, the amount of carbohydrate consumption is simply to high to reverse your type 2 diabetes. Having said that, if you are not a diabetic, then the paleo diet is a viable LCHF option to help you lose weight.

As you can see all of these LCHF diets have a level in which the number of carbohydrate restriction can an will put you in a state of metabolic ketosis. The levels or phases are generally temporary in order to help you lose weight. Once you have met your goal, you transitions to a higher level of carbohydrate consumption. The one exception as I mentioned, is the paleo diet, which uses the theory of the thermic effect of food, verses ketosis to help you lose weight.

So how do these LCHF diets compare with a typical American diet, The USDA dietary guidelines, and those recommended, the American Diabetic Association? That’s what we are about to find out…

 

Typical American Diet (49% carbohydrates)

3600 Calories – 441 grams of carbohydrates.

The typical American Diet contains about 49% carbohydrates. According to information released by The Food and Agriculture Organization in 2018, Americans currently eat an average of just over 3,600 calories a day. Therefore a typical American who eats a diet that contains 49% carbohydrates, is consuming a whopping 441 grams of carbohydrates a day. The 3,600 calories consumed by the average American is 28 to 39% higher than the USDA recommended daily amount of calories needed depending on your activity level.

 

USDA Recommended Diet (45 – 65% carbohydrates)

2200 Calories (45% carbs) – 248 grams of carbohydrates.

2200 Calories (65% carbs) – 358 grams of carbohydrates.

2400 Calories (45% carbs) – 270 grams of carbohydrates.

2400 Calories (65% carbs) – 390 grams of carbohydrates.

2600 Calories (45% carbs) – 293 grams of carbohydrates.

2600 Calories (65% carbs) – 423 grams of carbohydrates.

So let’s look at the 2015 – 2020 USDA dietary guidelines for a 56 year old male. These guidelines state that Americans should eat a diet in which 45 – 65% of the total energy comes from carbohydrates. For a male of my age, If I consumed the USDA recommended 2,400 calories, at their specific recommended range of 45 – 65% carbs. I would be eating 270 to 390 grams of carbohydrates as day. For a type 2 diabetic or someone suffering from metabolic syndrome this is not acceptable. This is of course not a diet recommended for someone suffering from type 2 diabetes or metabolic syndrome. So far now, I am going to give the USDA a pass, and I will get back to their recommendations later.

Now, the dietary guidelines that many of you may recognize are those proposed by the American Diabetic Association (ADA). Until some time last year, the ADA recommended two specific diets for diabetic patients. The 1,800 calorie diet and the 2,000 calorie ADA diet. I want to talk about these two guidelines because they are still used by many hospitals, clinics, and physicians. I can tell you from personal experience that both of these dietary recommendations are promoted in both the hospital setting, and my personal endocrinologist’s office.

 

American Diabetic Diet (43 – 54% carbohydrates)

1800 Calories – 195 to 243 grams of carbohydrates.

2000 Calories – 230 to 270 grams of carbohydrates.

For this episode, I went out and downloaded a the ADA dietary guidelines from a few different sources. You can of course find the links to all of these sources in the show notes at www.ketoconfidential.net.

What you will find, if you did not already know already is that the recommended 1,800 calorie American Diabetic Diet contains 195 to 243 grams carbohydrates per day. The 2,000 calorie ADA diets contains about 230 to 270 grams of carbohydrates per day. To put that into perspective, 43 – 54% of the energy supplied in the ADA recommended diets comes from carbohydrates. If you place the USDA guidelines for a non-diabetic patient next to the ADA guidelines for a diabetic patient, other than the number calories consumed, the percentages of energy supplied from carbohydrates is very similar.

What this means for type 2 diabetics like you and I, is that as long as you eat a diet that is high in carbohydrates, you will never get off your insulin or oral diabetic medications. If you continue to follow the ADA diet, you will never be able to reduce your Hgb A1c to normal levels, and you will never be able to reverse your type 2 diabetes. In short, the only sure way to reverse your type 2 diabetes without barbaric surgery is to adopt a ketogenic lifestyle. I will be going more in depth into this topic in a future episode titled “Why the ADA diet is Killing You”, but I wanted you to see how carb centric the ADA recommendations are. If you want to look further into any of these eating plans, you can find complete episodes regarding an in depth look at each on my website at www.ketoconfidential.net.

So far we have examined the Banting diet, the Atkins diet, the LCHF diet, and the paleo diet. All of which promote weight loss in a slightly different way. The important thing to take away from these diets is that they all share the same basic concepts. 1) Sugar and starchy foods are making us sick, 2) Low-fat high carbohydrate diets do not promote weight loss. 3) Counting calories is one of the least effective way of maintaining weight loss.

 

Sugar And Starchy Foods

Our ancestors did not eat diets that were high in refined sugar or processed starches such as white flour. The human body is an amazing biologic machine that can adapt to just about any environment and eating regimen. Having said that, just because we can eat just about any type of food, that doesn’t mean that eating anything that we want is good for us. This is especially true of refined sugars and starches such as cereals and refined flours. While adaptive, our bodies are not designed to eat modern convenience foods that are loaded with refined sugar and starches. The modern diet that contains foods that are low-fat, highly refined sugars, and processed flours and starchy vegetables has led to an epidemic of obesity, diabetes, and cardiovascular disease that is killing hundreds of thousands of people everyday world wide.

Most people do not realize that common white table sugar actually contains equal amounts of both glucose and fructose. Of the two, fructose is the by far the worst type of carbohydrate that you can eat. What makes this statement even more problematic is, fructose was the type of sugar that the food industry adopted during the 1980’s as their primary sweetener of choice. A sweetener they promoted as being safe and good for us. Developed from corn, you may know this form of fructose by the name ‘high fructose corn syrup’ (HFCS). Dr. Cordain writes “HFCS can make a bad situation worse. Fructose powerfully promotes insulin resistance. It is added to almost every processed food imaginable; we get most of it from soft drinks, sweets, and baked items…The best approach is to stay away from these foods.”

Regarding sugar consumption:

Dr. Enfeldt writes “One thing is clear; if you want to improve only one thing in your diet, you should stop eating sugar. There is probably nothing else that could improve your health more easily.”

Dr Atkins writes “Sugar has no nutritional value, and is directly harmful to your health. Despite attempts to defend it, there are studies that clearly show how harmful, and deadly in the case of diabetics, it effects can be”.

When explaining the causes of type 2 diabetes and metabolic syndrome, Dr. Phinney writes “The culprit is our excessive intake of insulin stimulating dietary carbohydrates, especially simple sugars and refined starches”.

If sugar was so bad for us, then why do we continue to eat it everyday? Maybe a better question is why do we want and or crave sugar? Gary Taubes writes “Sugar does include the same responses in the brain known as the reward center as does nicotine, cocaine, heroin, and alcohol. Sugar stimulates the release of the same neurotransmitters – dopamine – in particular – through which the potent effects of the other drugs are mediated”. Essentially, the effects of sugar follow the same neurological pathways in the brain as nicotine, cocaine, heroin and alcohol. Like these most of these drugs, sugar has been refined and processed into a concentrated form that allows us to eat large quantities rather quickly so that it stimulates the pleasure center of the brain encouraging us to eat more sugar. Hence the term “sugar rush” that we so often associate with the ingestion of large amounts of sugary liquids such as fruit juices and soft drinks. This is why many people feel intense sugar cravings when sugar is abruptly withdrawn from their diet.

 

Low-Fat Diets Do Not Promote Weight Loss

In the 1980’s, Food and Drug Administration (FDA) at the request of the medical and research communities declared that high fat diets lead to cardiovascular disease and obesity. Therefore every American should adopt a low fat diet in order to lower our risk for cardiovascular disease. What happened next was unthinkable. Food manufacturers quickly shifted to making low fat highly processed foods that were not only cheaper to make, but were loaded with carbohydrates made from refined sugars and processed flours. The results of these dietary changes is that over the next thirty years Americans did not become thinner or healthier, we actually became more obese. Prior to 1980, the average rate of obesity in the United States was about 13 – 15%, by 2010 that number had skyrocketed to 30 – 35%. The driving force behind this increase in obesity was of course the shift from lower carbohydrate, moderate healthy fat foods to high carbohydrate, low fat foods that contained large amounts of sugar, refined flours, and unhealthy fats.

In 2004, Harvard published a study in which a couple of hundred women afflicted with heart disease were placed on a low-fat. Before the start of this three year study, their coronary vessels were x-rayed to determine the amount of plaque or coronary occlusion that was present. They repeated the x-rays three years later when the study was complete to see whether or not the blood vessels had become more or less occluded. The results were shocking, the less saturated fat they ate, the more clogged their arteries became. The fewer carbohydrates the women ate, the more healthier their arteries became.

Also In 2004 Dr. Jeff Volek conducted a series of experiments comparing the low-fat diets with low carbohydrate diets to determine which diet was more effective in reducing weight in obese patients. While women experienced greater fat loss on the low carb diet than on a low fat diet, Men lost a significantly more amount of fat, even when they increased the total number of calories consumed on a daily basis.

In 2008, an Israeli study conducted by Dr. Iris Shai demonstrated that participants on a low carbohydrate diet, lost more weight and had better cholesterol levels after two years than those participants who ate a low-fat diet. Like the Harvard study, the participants had their coronary vessels measured via ultrasound. What they found was that the participants that followed a low-carbohydrate diet lost more weight, improved their cholesterol, and the build up of plaque in their coronary arteries decreased while they were on a low carbohydrate diet.

Dr. Eenfeldt writes “Pigs are similar to humans. In the 1960’s people wanted a fatty Christmas ham, so the farmers raised pigs on potatoes and breadcrumbs. Now people want a lean Christmas ham, so the pigs are fed corn oil to make them thin. Ironically, the pigs became fat by eating low-fat food. But the people who ate the fatty ham became thin”.

So what happened to the low-fat diet that was supposed to make us more healthy? To put it in simple terms, it did not work. Americans decreased their fat intake, and in doing so increased the amount of sugars and starches in our diets and we became fatter and less healthy. What the research has shown is that healthy fat does not make you fat or increase your risk for cardiovascular disease. Rather the primary cause of these diseases has been scientifically linked to high carbohydrate consumption. In short, low-fat high carbohydrate foods not only increase your risk for cardiovascular disease, but lead to both obesity and diabetes.

 

Counting Calories Is One Of The Least Effective Ways Of Losing Weight.

Everyone in the low carb community knows who Ancel Keyes is, and just in case you do not, he is the guy who pushed the concept that fat makes you fat as well as increasing your risk for cardiovascular disease. He is of course one of the major “villains” if you will, of the American diet experience. Few people however know that Keyes performed a series of starvation studies back in the late 1940’s to determine if you could effectively lose weight by restricting the number of calories you eat each day.

The theory was that if you cut back on your calorie intake by only 100 calories a day for 365 days you would decrease your caloric intake by 35,600 calories over a year which would be equal to a 10 pound weight loss. That however is not what happened…

The Minnesota Starvation Study as it was known (1944-45), was designed to mimic the effects of famine after a world crisis. This study was undertaken just as the second world war was coming to a close and it was predicted that there would be large amounts of famine across Europe and many other parts of the world. In theory, the results from this study would help post war aid organizations determine an effective plan to combat mass starvation or semi-starvation after the war.

According to the article ‘Nutrition In the United States, 1900 – 1974’ conducted by the U.S. Department of Agriculture in 1974, American citizens consumed about 3,320 calories a day in 1942. Keyes and his associates began their experiment with a 12-week control period, in which the men were fed approximately 3,200 calories a day, a diet consistent with the current American diet. After six months, the subjects were placed on a caloric restriction of 1,600 calories a day for six months. And then they were finally allowed to eat anything they wanted during the last 12 weeks.

On average, then men lost about 25% of their body weight when calories were reduced to 1,600 per day, and their basal metabolic rate (BMR) decreased by 40% causing them to eventually plateau during the experiment. After a few months of re-feeding, the men on average gained back all of their original weight plus 10%. Just in case you are curious, Jenny Craig limits you to 1,200 – 2,300 calories a day, depending of gender, age, and estimated weight loss goals, with the average being about 1,600 calories a day. The American Diabetic Association (ADA) has recently changed some of it’s recommended guidelines, but in the hospital we still restrict patients to two specific previously recommended diabetic diets. Either the 1,800 calorie or 2,000 calories ADA recommended diets. BTW, Weight Watchers changed to a point system, with each point being equal to about 50 calories, but their caloric restrictions are still somewhere around 1,500 – 2,000 calories a day. Which makes them all fall very close to the starvation diet as used by Ancel Keyes in the 1940’s.

While the Atkins, Banting 2.0, LCHF, and Paleo diets approach weight loss and the idea of ketosis from a slightly different perspective, the one thing that all of these programs agree upon is that counting and or restricting calories is one of the least effective ways to lose weight. Banting wrote “I have stated the quantities of my own diet because it was part of a truthful report, but some correspondents have doubted whether it should be more or less in their own cases, a doubt which would be better solved by their own appetite.” Banting goes on to clarify in another paragraph “I can now confidently say that the quantity of the diet may be safely left to the natural appetite.” In other words, only eat when you are hungry.

A hundred years later in 1972, Dr. Atkins wrote “though you are encouraged to eat anytime you are hungry on this diet, you are also encouraged not to eat unless you are hungry.” He reinforces this concept in his first three of the nine diet revolution rules which include “1) don’t count calories, 2) eat as much of the allowed foods as you need to avoid hunger, and 3) don’t eat when you are not hungry.”

Dr. Eenfeldt writes “Calorie counting generally fails in scientific studies, and it rarely has any long term effect on weight.” When asked if you can really eat unlimited amounts of low-carbohydrate foods, he replies “Yes for most people this works well. That means their appetite works and they automatically eat just enough by following their feelings of hunger and satisfaction.”

When asked about the number of calories you should eat when on the Banting Diet 2.0, in his ‘Ask The Professor Podcast’ Dr. Noakes stated “Eat to hunger. Eat only when you are hungry – don’t sit down to eat 3 meals a day. You don’t need that ever”.

So as you can see there is one underlying theme here. Eat until you are no longer hungry. If you only eat when you are hungry, then you will never eat more calories than your body needs. This may seem somewhat simple, but it actually works. The key to successfully following this concept is to think about why your are eating. Are you really hungry, or are you just eating out of habit? If you are hungry, then eat, if you are not then don’t eat. This was really hard for me when I first started on a ketogenic diet because like you, I have been told throughout my life that I need to eat three meals a day.

My brain and my body have been programmed to eat on a specified feeding schedule. I ate simply because it was “dinner time” not because I was hungry. So the next time you get ready to eat a fat bomb, grab a piece of beef jerky, or have a low-carbohydrate meal, ask yourself am I hungry? If so eat, if not get on with your life and do something else. Remember one of the most successful keys to losing weight on a ketogenic diet is to only eat when you are hungry, if you are not hungry, then do not eat.

So remember 1) Sugar and high carbohydrate starchy foods lead to obesity, diabetes and increase your risk for cardiovascular disease, 2) Current research has proven that low-fat diets do not promote weight loss, and 3) Counting calories does not promote weight loss. For more information regarding this post cast you can check out the show notes on our website at www.ketoconfidential/the-LCHF-diet- roundup.

 

You’ve Got Mail

I received an email from Jeffrey who writes “I started a low carb diet 2 weeks ago after reading ‘Dr. Atkins New Diet Revolution’. I have eliminated all sugars and obvious starches from my diet but am having trouble getting into ketosis and am disappointed in my weight loss so far – only 3 pounds. I am 6 feet tall, 250 pounds, so I want to lose about 65 pounds. I am in the medical field and work 12 hour night shifts in the ER, so it is hard for me to meal plan at night. I have been eating 1 Atkins meal bar, and 1 Atkins snack bar per shift but suspect the total carbs are keeping me put of ketosis. I eat no sugars, breads, or potatoes. Should I eat nuts for snacks at night instead of the low carb bars? PS: I enjoy the podcast”.

Before I forget Jeffrey, thanks for the email. Your email really stuck a cord with me as your situation and mine are very similar. We were both around the 250 pound mark when we started eating keto, and we both work 12 hour shifts, so I can really relate to your situation. So first off, do not be discouraged by your slow start, we are all different and it may take you a little longer to get into ketosis. Kep in mind that although you have been eating keto for a few weeks, it can take as long as six weeks to become fully fat adapted. Once you become fully fat adapted then you will begin to really start dropping the pounds.

As for the Atkins bars. These would not be my first choice as a snack or a meal replacement for a couple of reasons. First, they generally contain more carbohydrates than they advertise. Almost all of these bars contain sugar alcohols which Atkins subtracts from the total amount of carbs along with the fiber to get net carbs. The problem is sugars alcohols can impact your blood glucose levels which can cause your insulin to spike which slows your weight loss. Second, the Atkins bars tend to be low fat so they do not have a great deal of satiating power. This is important because fat makes you feel full and helps to keep curb your appetite. When I first started keto, I used the Atkins and Elevation bars a snacks or rewards until I found out that they did not curb my hunger or my cravings.

Higher fat options such as pre-cooked bacon, nuts, olives, sliced cheese, and even hard salami are better choices as they have a higher fat content which satiates you. If I am short on time, I even make what we call “meat roll ups” which consist of a slice of good deli style roast beef with a slice of Swiss cheese placed on top and rolled up like a fruit roll-up. Four of these will fit in a zip lock type snack bag, and contain 340 calories, 22 grams fat, 29 grams protein, and 1 carbohydrate. If feel like you need more fat, than double up on the cheese, or simply just take some sliced cheese. These may not be the best keto options, but they are definitely better than the Atkins or Elevation bars.

I know from our email conversations you mentioned you like coffee. Another good way to get your fat in is by taking heavy cream to work. I carry a small plastic container that holds 5 tablespoons of heavy cream which is 25 grams of fat and use it when I make myself a 20 ounce mid morning coffee. If you like flavored creamers you can find recipes on how to make you own flavored coffee creamers click on the link below..

 

Recipe Of The Episode

If a few of our earlier episodes I mentioned that we eat a lot of chicken, and one of my favorite recipes is chicken deep fat fried in lard without any coating and then lightly brushed with butter and seasoned with salt and pepper. However I chose to include my oven baked ‘Ketofied Shake & Bake’ as the recipe of the week. Well my wife pointed out that after talking about how much we love fried chicken, that not including that recipe in the episode was kind of a tease. So guys, this week we will be talking about how me make our version of ‘Butter Bob’s’ fried chicken.

In case you did not know who he is Bob Briggs, better known as ‘Butter Bob’ is a guy who went on a ketogenic diet and lost more than 145 pounds. In fact, his first video “Butter Makes Your Pants Fall Off” has been viewed more than 1 million times on Youtube. One of his later videos “Frying Chicken In Lard” which has over 200,000 views was the inspiration for this recipe. I say inspiration, because we fry our chicken just a little different. For this recipe you are going to need.

2 to 4 pounds chicken cut into pieces, we prefer thighs, leave the skin on.

2 quarts of lard, or beef tallow

3 to 4 tablespoons butter

1 electric skillet

While Butter Bob fries his chicken in a cast iron skillet, I find that it is easier to regulate the temperature by using my rival electric skillet. Start by adding 2 quarts of lard or beef tallow to your electric. You only want enough lard in the skillet so that when it is melted it only comes halfway up the side of the skillet. So if you have a smaller skillet that my you may need less lard. Set the temperature of the electric skillet for 350 degrees.

While the oil is heating up, trim the chicken as necessary and pat dry. Once the oil is hot, place three to four pieces of the chicken in the electric skillet skin down. Place the lid on the skillet and set the timer for 16 minutes. When the timer goes off, flip the chicken and cook for another 16 minutes. Once you have flipped the chicken, you want to melt the butter in your microwave. Once the butter is melted you can add a bit of salt and garlic powder to the butter.

Once the timer goes off for the second time, remove the chicken from the electric skillet and place it on a plate with a paper towel to absorb the oil and brush the chicken with the garlic butter mixture and then season with salt and pepper. Make sure you butter and season both sides of the fried chicken. Repeat this process as many times as necessary to cook all of the chicken. That’s all there is to this recipe. A simple and delicious fried chicken recipe that contains no carbohydrates, but has a great crispy crunchy skin smothered in butter and seasoned with salt and pepper.

 

The End

If you enjoyed this episode of the Keto Confidential podcast 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. type 2 diabetes, or both please share this podcast with them so that together we can help them overcome their struggles. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.

Links:

Butter Makes Your Pants Fall Off

Butter Bob’s Chicken Fried In Lard

Make Your Own Ketogenic Coffee Creamers

 

References:

Banting, William. Letter On Corpulence. London: Haerison. 1863

Bobrow, Robert, M.D. Why Low-Fat Diets Make you Fat (And Unhealthy). Huffington Post, December 6, 2017.

Cordain, Loren, Ph.D. The Paleo Diet: Lose Weight and Get healthy by Eating the Foods You Were Designed to Eat. New York, NY: Houghton Mifflin Harcourt. 2011.

Dietary Guidelines For Americans 2015-2020 Eighth Edition, United States Department of Agriculture, DietaryGuidelines.gov, Accessed September 18, 2018.

Eenfeldt, Andreas, M.D. (2014). Low Carb, High Fat Food Revolution: Advice And Recipes To Improve Your Health And Reduce Your Weight. Skyhorse Publishing.

Gedney, Larissa, RD. List of 1800 ADA Diet for Diabetics, SFGate Healthy Eating, December 22, 2017.

Gould, Skye. 6 Charts That Show How Much More Americans Eat Than They Used To, Business Insider, May 10, 2017.

Harcombe, Zoe, Ph.D. The Minnesota Starvation Experiment, December 3, 2009.

Meal Planning Guide 1800 Calories. The University of Michigan Comprehensive Diabetic Center. Accessed September 1, 2018.

Miller, Kelsey. The Starvation Study That Changed The World, Diet & Nutrition, July 11, 2016.

Moninger, Jeannette, Ratini, Melinda DO, MS, Jenny Craig, WebMD, February 9, 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.

Renee, Janet, MS, RD. The Average Calorie Intake By A Human Per Day Versus The Recommendation. SFGate, March 15, 2018. Accessed September 03, 2018.

Taubes, Gary. The Case Against Sugar. Knopf, New York, 2016.

Volek JS, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism, 2004.

 

 

KCP006: The Paleo Diet Show Notes

Terms (00:37)

Paleo Diet – A paleo diet is a high protein moderate carbohydrate, and moderate fat diet. It is a diet loosely based on the types of food that our ancestors ate during the paleolithic era. Generally speaking, the paleo diet promotes the eating of all natural foods while eliminating all foods that were not available in paleolithic times before the development of agriculture.

Metabolic Syndrome – Metabolic syndrome is a combination of symptoms such as high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol and or triglyceride levels that frequently occur together, in people who eat a diet high in carbohydrates. People with metabolic syndrome have an increased risk for risk of heart disease, stroke and diabetes.

Thermic Effect Of Food (TEF) – The thermic effect of food, aka specific dynamic action (SDA), or “the thermogenesis” is the amount of energy the body spends when it digests and processes the food you eat. Some research indicates that it may account for up to 10% of your total daily energy expenditure depending on the type of food eaten. The amount of energy expended by the digestive process is different depending on the types of food you eat. In the average person, protein burns the most energy, followed by carbohydrates, and then fat. Some studies have noted that the thermic effect of highly processed foods is substantially less than whole-foods. Therefore, it is advised that to maximize your thermic effect you should eat more whole or ‘natural’ foods and less processed foods.

Who Is Loren Cordain? (2:35)

Loren Cordain has a masters degree in Physical Education, and a doctorate in Exercise Physiology. He is a nutritional researcher and is the author of several books on the paleolithic lifestyle such as ‘The Paleo Diet‘ and ‘The Paleo Diet for Athletes‘ and ‘The Paleo Diet Cookbook‘. During his career he has published more than 100 peer-reviewed scientific articles and abstracts, about the health benefits of Stone Age Diets for modern society. Cordain first published ‘The Paleo Diet’ in 2002, and then later revised it in 2011, and by many he is considered the be the leading authority on paleolithic nutrition and the paleolithic diet. In addition to his public speaking engagements he also the creator of the popular ‘Paleo Diet Website and Blog’ which you can find at www.thepaleodiet.com

What Is A Paleo Diet (3:30)

Like the previous LCHF diets we have discussed on the podcast, the paleo diet restricts or eliminates refined sugars, and starchy foods from the diet, however it does allow for the eating of fruits, berries and an unlimited amount non-root or starchy vegetables. The focus of the paleo diet is on the consumption of organic, free range, grass fed animal protein and vegetables that our ancestors ate 10,000 years ago.

While the paleo diet may be low to moderate carbohydrates, the paleo diet does not restrict carbohydrates enough to effectively lower blood glucose levels for type 2 diabetics. Because of the higher carbohydrate percentage (22 – 40%) the paleo diet is more geared more towards weight loss. While it is true that in many instances, a substantial loss of weight does help improve insulin sensitivity, that is not the primary focus of this diet. If blood sugar control was the diets primary focus, then the amount of carbohydrates allowed would be substantially less.

Paleo – carbohydrates (22 – 40%), protein (19-35%), fat (28-47%)

2000 Calories – carbohydrates (31% or 155grams), protein (30% or 150 grams), fat (39% or 87 grams)

LCHF (liberal) carbohydrates (20%), protein (25%), fat (55%)

2000 Calores – carbohydrates (100 grams), protein (125grams), fat (122 grams)

Ketogenic – carbohydrates (5%), protein (20%), fat (70%)

2000 Calories – carbohydrates (25 grams), protein (100 grams), fat (156 grams)

Typical American – carbohydrates (49%), protein 16%), fat (34%)

2000 Calories – carbohydrates (245 grams), protein (80 grams), fat (76 grams)

As you can see, the recommended paleo diet contains more protein than the LCHF, ketogenic, or the current typical American diet. Dr. Cordain states that there are two reasons for the higher protein levels. 1) protein has a higher satiety effect than carbohydrates or fat, and 2) higher levels of protein increase weight loss through the thermic effect of protein metabolism.

Paleo Foods (10:03)

The allowed foods on a paleo diet include: any lean, unprocessed meat, fish, and fowl you want, all the non-starchy vegetables you want except tubers or root vegetables, fruits and berries and nuts, seeds and berries in limited amounts. Eat all the healthy fats, olive oil, avocado oil, coconut oil, and nut oils such as macadamia, almond, and walnut. Paleo also forbids all processed seed oils such as corn, canola, cottonseed, sunflower, safflower and vegetable oils which have higher levels of omega 6 fatty acids. High levels of omega 6 fatty acids have been shown to increase inflammation in the body, so a proper balance of omega 6 to omega 3 fatty acids is important. Because processed seed oils tend to have high levels of omega 6 fatty acids, with little or no omega 3 fatty acids, they are not allowed.

Foods not allowed on the paleo diet include: anything that contains sugar, sugary drinks (fruit juices, sodas etc…) or sugary products, all grain and grain based products, no dairy (butter, cheese, heavy cream, etc…). No beans (legumes) are allowed including peanuts, peanut butter, or any soy products such as tofu. No salt containing products such as bacon, lunch meat, sausage, pepperoni, salami, ham, hot dogs, olives, pork rinds, or salted nuts of any kind. In addition most commercial salad dressings and condiments are not allowed because they contain either salt, sugar or both. No fatty meats such as fatty pork chops, fatty steaks, chicken wings, chicken thighs, chicken or turkey skin. And of course no starchy vegetables such as potatoes, yams, or other starchy tubers.

The Paleo Ground Rules:

  1. All the lean meats, fish, and seafood you can eat.
  2. All the fruits and non-starchy vegetables you can eat.
  3. No cereals
  4. No legumes
  5. No dairy products
  6. No processed foods

The Paleo Eating Levels (12:08)

Level I – The entry level, on this level dieters eat 85% paleo (approximately 17 meals a week) and 15% open diet (3 meals a week). The key here is not to consider these open meals as a free pass to gorge yourself on non-paleo foods, but it is your chance to indulge a bit. It is recommended that you spread out these meals over the week and not eat more than one open meal in one day. Transitional foods such as low fat salad dressings and commercial condiments (mustard, hot sauce, and salas) are allowed in moderation, but stay away from items that contain large amounts of sugar, salt, or high fructose corn syrup. Coffee, diet soft drinks, and alcoholic beverages are allowed in moderation on level 1, but the goal is to cut back on this as much as possible during this level as they should eventually be eliminated. All snacks should be chosen from the paleo snack list. For beginners, Cordain recommends that new dieters stay on level 1 for two to four weeks before advancing to level 2, or of they are happy here they can stay at this level.

Level II – The maintenance level, on this level dieters eat 90% paleo (approximately 18 meals a week) and 10% open diet (2 meals a week). At this level all transitional foods should be eliminated except during your two open meals. As in level 1, all snacks should be chosen from the paleo snack list. Many paleo dieters stay at this level, there is no need to move to the next level unless you have a lot of weight to lose, or have other health related problems.

Level III – The maximal weight loss level, on this level dieters eat 95% paleo (approximately 19 meals a week) and 5% open diet (1 meal a week). As with level II, all transitional foods should be eliminated except during your two open meals. As in previous levels, all snacks should be chosen from the paleo snack list. This is the level you want to be at if you suffer from obesity or high levels of chronic disease.

Approved Paleo Snack Foods:

  1. Fresh fruit of any kind.
  2. Homemade beef jerky (without salt).
  3. Homemade dried salmon strips (without salt)
  4. Raw vegetables: carrots, celery sticks, cherry tomatoes, mushrooms, broccoli, cucumbers, cauliflower (with homemade guacamole or salsa dip).
  5. Cold skinless broiled chicken.
  6. Avocado or tomato slices.
  7. Nuts: almonds, pecans, walnuts, filberts (limit to 4 ounces a day if you are trying to lose weight)
  8. Dried fruit (limit to 2 ounces a day).
  9. Hard-boiled egg.
  10. Cold slices of lean beef.
  11. Peel and eat shrimp.
  12. Unsalted sunflower sunflower seeds (limit to 4 ounces a day if you are trying to lose weight).

The Paleo Diet Is Not A Low Carbohydrate High Fat Diet (15:56)

One of the responses I get from people when I tell them that I lost all of my weight on a low carbohydrate diet a large number of them respond “oh, your paleo.” I then have to politely explain that no, I am not eating paleo, I am eating keto. Many people who have not been educated about the differences of LCHF, paleo, and keto often make this mistake. For me, their misunderstanding gives me an opportunity to talk to them about keto. Some people however are not so understanding.

Some things to consider regarding the paleo diet 1) the paleo diet seeks to mimic the type of diet that our ancestors ate during the paleolithic era. 2) All foods containing diary, grain, legumes, salt and sugar are to be eliminated from the diet as well as all processed foods. 3) The paleo diet is moderate protein diet that promotes the concepts of both the ‘thermic’, and the satiating effects of protein to help you lose weight. 4) The paleo diet is a low to moderate carbohydrate diet. Because the recommended amount of carbohydrates in the diet is (22 – 40%), it is not a ketogenic diet. And 5) While there are thousands of people who lose weight everyday following the paleo way of living, for diabetics and those suffering from metabolic syndrome, current studies indicate that a ketogenic lifestyle is more effective at reversing these diseases than diets that are higher in carbohydrates. For a more detailed list of all the foods allowed on the Paleo diet as well as hundreds of recipes can be found on the ‘Paleo Diet’ website at www.thepaleodiet.com.

You’ve Got Mail (24:15)

This week I have a conversation with a nephrologist, and show him some ketogenic love. By explaining to him what a ketogenic diet is. So did I change the doc’s mind about the ketogenic way of eating? Well, I guess we’ll just have to wait a see.

If you have any questions or feedback regarding anything you have heard on this podcast, feel free to send me a e-mail at todd@ketoconfidential.net. Don’t forget to include your name and e-mail address in message. Keep in mind, that if you do not want me to use your name in a future episode of this podcast, then let please include that in your message.

Recipe Of The Episode (27:13)

If our last episode I mentioned that we eat a lot of chicken, and one of my favorite recipes is Buffalo chicken wings. It’s been two years since I went keto, and I still love my Keto Buffalo style chicken wings. The great thing about this recipe is that it is fast and easily to make. And because this recipe only contains, chicken, hot sauce and seasonings, they are virtually carbohydrate free!

Keep in mind, however if you use any any commercially prepared sauces instead of making your own they may have hidden carbs in the form of sugar and or sugar alcohols. If you don’t like Buffalo style wings, you can find a number of LCHF sauce recipes on our blog.

I will say this, I love my Instant pot electric pressure cooker. It is great for reducing the cook times for a wide variety of dishes, and it is perfect for this recipe. Start to finish you can have a mess of wings ready for your friends and family to enjoy in less than 45 minutes, or less than 30 minutes if you use the quick release cooking method. So grab your electric pressure cooker and let’s go make some hot wings.

For this recipe you will need:

2 – 4 pounds of chicken wings

½ cup hot sauce of choice (Franks’ or Louisiana Hot Sauce)

½ stick of butter (melted)

salt and pepper to taste

Season the wings with salt and black pepper. Place the steamer rack in your electric pressure cooker and add 1 cup of water. Place the wings on top of the rack and close your pressure cooker making sure that the vent is closed. Cook the wings on high pressure (manual mode) for 10 minutes and then quick release the pressure; or, you can pressure cook them for cook for 8 minutes and let the pressure come down naturally which takes about 15 – 20 minutes.

While the wings are cooking combine 1/2 cup of hot sauce with 1/2 cup of butter in a medium sized plastic bowl and heat in the microwave until the butter melts and then whisk until thoroughly combined. If you wish to melt the butter separately and them combine it with the hot sauce you can, but it does not really matter.

Once the pressure is released from your pressure cooker, remove the the wings and pat dry with a paper. Place the wings into the bowl with your wing sauce and toss them until they are totally coated with the sauce. Then remove them from the bowl and place them on a foil lined baking sheet.

Once the wings have been arranged on your foil lined baking sheet place it in your preheated oven and broil the wings on high for about 5 minutes. Because every oven’s broiler is slightly different carefully watch the wings as they can quickly go from light brown to burned rather quickly. In my particular oven, 5 minutes is perfect.

Once your wings have been broiled for 5 minutes and they are nice and brown, remove them from the foil and place them back in the bowl with the wing sauce and toss them one more time to re-coat. Then serve the wings on a platter, divide them onto equal portions, or simply eat them out of the bowl.

Chicken Wings (2 lbs): Calories – 2091, fat 113 grams, protein 246 grams, carbohydrates 0 grams

The End (31:22)

If you enjoyed this episode of the Keto Confidential podcast 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. type 2 diabetes, or both please share this podcast with them so that together we can help them overcome their struggles. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.

Cordain’s Seven Keys To A Paleo Diet:

  1. Eat a relatively high amount of animal protein to the typical American diet.
  2. Eat fewer carbohydrates than most modern diets recommended, but eat lots of good carbohydrates – from fruits and vegetables, nit from grains, starchy tubers,and refined sugars.
  3. Eat a large amount of fiber from non-starchy fruits and vegetables.
  4. Eat a moderate amount of fat, with good (monounsaturated and polyunsaturated) fats than bad (trans and cerian saturated) fat, and nearly equal amounts of omega 3 and omega 6 fats.
  5. Eat foods with a high potassium content and a low sodium content.
  6. Eat a diet with a net alkaline load.
  7. Eat foods rich in plant phytochemicals, vitamins, minerals and antioxidants.

 

Links:

The Paleo Diet Website

Keto Buffalo Chicken Wings

 

References:

Audette, Ray, Gilchrist Troy. Neanderthin: A Caveman’s Guide to Nutrition, Paleolithic Press, Dallas, TX, 1996.

Cordain, Loren, Ph.D. The Paleo Diet: Lose Weight and Get healthy by Eating the Foods You Were Designed to Eat. New York, NY: Houghton Mifflin Harcourt. 2011.

Eight Foods That Can Cause Inflammation., Arthritis Foundation, Accessed August 22, 2018.

Crovetti, R., Porrini M., Santangelo A., Testolin G. The Influence of The Thermic Effect of Food on Satiety. European Journal of Clinical Nutrition, Stockton Press. 1998

Fenon, Tanis, Lyon, Andrew (et al). Meta-Analysis of the Effect of the Acid-Ash Hypothesis of Osteoprosis on Calcium Balance. Journal Of Bone and Mineral Research, November 11, 2009.

Jabr, Ferris. How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked. Scientific American, June 3, 2013.

Kinabo, J.L., Durnin J.V.G.A., Thermic Effect of Food in Man: Effect of Meal Composition, and Energy Content. British Journal of Nutrition, February 9, 1990.

Lam, Yan, Ravussin Eric. Analysis of Energy Metabolism in Humans: A Review of Methodologies. Molecular Metabolism, September 2016.

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

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

Schwalfenberg, Gerry. The Akaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health? Journal of Environmental and Public Health, 2012.

Westerterp, Klass. Diet Induced Thermogenesis. Nutrition & Metabolism, August 18, 2004

 

Show Notes: KCP005 The Low Carbohydrate High Fat Diet

Terms & Definitions (0:53)

A Ketogenic Diet is a low carbohydrate, moderate protein, high fat diet in which the total number of carbohydrates consumed in a day keeps you in a state of metabolic ketosis. Generally any diet in which the total number of carbohydrates that you eat in one day is less than 40 to 50 grams is considered to be ketogenic. Carbohydrate restrictive diets such as the Atkins, Banting 2.0, and the LCHF promote the process of ketosis for weight loss and blood sugar control.

Ketosis is the metabolic process in which your body burns stored fat for energy instead of carbohydrates. When your body is in a state of metabolic ketosis, it releases stored fat from your cells to be broken down by the liver to be used as your primary energy source instead of carbohydrates. During the process of fat metabolism, the liver produces ketones that the brain uses for fuel in place of glucose that would normally come from carbohydrate metabolism. This is important because the brain can only burn either glucose or ketones, it cannot burn fat.

Keto Adaption is the term applied to someone who is in a complete state of metabolic ketosis and is no longer dependent of carbohydrates to fuel their bodies energy needs. Once you start restricting your carbohydrate intake, it may take as few as three days, or up to 7 – 10 day to become fat adapted. However to crank your metabolism up and turn you onto a fat burning machine may take several weeks.

Who Is Andreas Eenfeldt, MD (2:53)

Dr Andreas Eenfeldt is a family practice physician located in Sweden. After he started practicing medicine, he soon discovered that Sweden was in the middle of an obesity epidemic fueled by the fear of fat. Dr. Eenfeldt noticed that a large number of his patients were plagued with obesity, diabetes, and high blood pressure. He began researching different ways to treat his patients, what he discovered was the low-fat, high carbohydrate diet recommended by the Swedish government was slowly killing it citizens.

In 2007, Dr. Eenfeldt began to write a blog to share this information with not only his patients, but all of Sweden. His blog explained how current medical research had repeatedly shown that diets low in fat, and high in carbohydrate diets were not effective in reducing the risks of cardiovascular disease, obesity, or diabetes. His blog because so popular in Sweden, that it was translated to English in 2011, under the name ‘Diet Doctor‘.

In 2014, Dr. Eenfeldt’s Swedish language book that contained all the information on the low-carbohydrate high fat lifestyle that he was promoting on his blog was published in English as ‘Low Carb, High Fat Food Revolution’. In this book Eendeldt discusses how and why we have become fatter, and why a low-carbohydrate high fat diet reduces the risk for cardiovascular disease, stabilizes blood glucose levels, and helps you to lose weight. He also examines the dangers of sugar consumption, and why we all should eat more natural, less processed diet.

As Endfeldt discovered, carbohydrates cause your blood glucose levels to rise. Elevated blood glucose levels cause your body to increase the production of insulin in order to stabilize your blood sugar. Unfortunately, it is these high levels of the insulin in the blood that causes the body to store excess carbohydrates as fat. Enfeldt writes “With a high insulin level that locks the nutrition in your fat layers, you become hungry, lack energy, and gain weight”. He goes on to say “The old theory about weight regulation doesn’t provide less obesity, rather it generates prejudice”. So it is not the amount of fat that you eat in your diet that makes you fat, it is the high levels of insulin related to carbohydrates you eat that makes you fat.

The LCHF Categories (9:30)

Like most of the LCHF diet plans, the Diet Doctor website breaks down their program into three distinct levels: 1) Strict, 2) Moderate, and 3) Liberal.

The Strict LCHF Level (now called ketogenic) – The goal is to keep your total number of net carbohydrates to less than 20 grams per day. At this level the diet is ketogenic, and is designed to transition your body from burning carbohydrates for energy to burning fat as it’s primary energy source. Of the three, the strict level, is the only level that is 100% ketogenic.

The Moderate LCHF Level – The goal at this level is to limit your net carbohydrate consumption to 21 to 50 grams per day. In addition, the total amount of energy supplied from carbohydrates should be between 4 – 10%. The maximum recommended amount of energy supplied from protein is still less than 25%, while healthy fats should supply 65 – 71% of the bodies total energy needs. While the ‘Diet Doctor’ website does not consider this level of carbohydrate consumption to be ketogenic. Phinney and Volek, authors of ‘The Art and Science Low Carbohydrate Living‘ state some people may still be in a state of ketosis when consuming up to as many as 50 grams of carbohydrates a day.

The Liberal LCHF Level – The goal at this level is to limit your net carbohydrate consumption to 51 to 100 grams per day. In addition, the total amount of energy supplied from carbohydrates should be between 10 – 20%, the maximum amount of energy supplied from protein should still be less than 25%, while healthy fats should supply 55 – 65% of the bodies total energy needs. Unless you are just a freak a nature, you will not be able to get into or maintain a state of nutritional ketosis while eating this many grams of net carbohydrates. While this level of carbohydrate consumption may seem extremely high to those of us who are carbohydrate intolerant, it is still considered a low carbohydrate diet. Especially when you consider that the average American eats 300 grams of net carbohydrates or more everyday. So at this level the diet is still low-carbohydrate, but it is definitely not ketogenic.

Unlike Atkins, the LCHF diet does not give you any real guidelines of how or when to transition between the levels. Rather they suggest you start out at the strict level for two weeks if for no other reason than to experience the power of ketosis. Then as you approach your weight loss goals you slowly add carbs back into your daily eating plan to see how much you can tolerate. Again, a concept we have seen with the Atkins diet.

There are some basic recommendations on the Diet Doctor website regarding which eating level may be the most appropriate for you to start with, but the final decision depends on your personal needs and or goals. With that in mind, here are their suggestions. 1) For people who are morbidly obese, have type 2 diabetes, or have an uncontrollable sugar addiction, they recommend starting at the strict level of less than 20 net carbohydrates per day. This is a ketogenic diet, and it is the only level that will help all people get into a state of nutritional ketosis. 2) If you are not diabetic, have less weight to lose, and are less carbohydrate intolerant they suggest you would probably do well starting on the moderate level of 21 to 50 grams of net carbohydrates a day. While a few people may still be in nutritional ketosis at this level, it is a LCHF diet, and not technically a ketogenic diet. 3) For those of you who are relatively lean, active or athletic, but still want to lose those last few pounds or get a little more defined you can try the liberal level of 51 to 100 grams of net carbohydrates a day.

Foods Allowed (14:23)

The allowed foods on a LCHF include: any meat, fish, and fowl you want. You can eat dairy products such as butter, cheese, and heavy whipping cream, but no milk as it has high levels carbohydrates in the form of lactose, aka milk sugar. You can eat nuts, seeds and berries in limited amounts. Eat all the healthy fats such as butter, olive oil, avocado oil, coconut oil, sesame oil and nut oils such as macadamia, almond, and walnut. They also recommend eliminating all processed seed oils such as corn, canola, cottonseed, sunflower, safflower and vegetable oils which have higher levels of omega 6 fatty acids. High levels of omega 6 fatty acids have been shown to increase inflammation in the body, so a proper balance of omega 6 to omega 3 fatty acids is important. Processed seed oils tend to have high levels of omega 6 fatty acids, with little or no omega 3 fatty acids and that is why they are not allowed. The carbohydrates that are recommended on a LCHF, should come from green leafy vegetables, and other vegetables that grow above the ground, as they have the least amount of natural sugars. The one major exception to this rule is corn. Although corn does grow about the ground, it contains to many carbohydrates. The examine the LCHF food lists, click on the following link Diet Doctor recommended foods.

The Percentage Of Energy Supplied In Foods (15:54)

According to Dr. Eenfeldt, it’s not just about the grams of carbohydrates a food or recipe contains. The Diet Doctor philosophy goes on step further. They only consider a food or recipe to be ketogenic if it meets two criteria. 1) the total amount of energy supplied from carbohydrates must be less than 4%, and 2) the maximum amount of energy supplied from protein must be less than 25% of the total food or recipe. In other words, the majority of your bodies energy supply, 70% or greater should be supplied by healthy fats.

When it comes to energy production, both carbohydrates and proteins supply 4 kilo calories (kcal’s) of energy per gram consumed, while fat supplies 9 kcal of energy per gram consumed. Right away you can see that 1 gram of fat supplies a little more than twice the energy of 1 gram of carbohydrates or protein. This is why fat adapted people have more energy reserves than people who fuel their body via carbohydrates.

To figuring out the energy percentage of a food or recipe is really quite simple. First, you add the total grams of net carbohydrates and protein in a food or recipe and multiply each of these by 4, because they each supply 4kcal of energy per gram. Then you multiply the amount of fat grams in the food or recipe by 9, because fat supplies the body with 9kcal per gram. Second, you then add these three numbers together to get the total amount of energy supplied in the food or recipe.

Let’s look at an example of one of our favorite recipes, bacon wrapped asparagus. This asparagus recipe contains 4 grams of net carbs, 44 grams of protein, and 76 grams of fat. Therefore the net carbohydrates supply 16 kilo calories, the protein supplies 176kcals of energy, and the fat supplies 684kcal of energy. So the total amount of energy produced by this recipe is 876kcals. So, to figure the percentage of energy that net carbs, protein, and fat each supply, we take the individual amount of kcals supplied by each energy source and divide that by the total kilo calories of the recipe. In this example, our recipe supplies a total 876kcals.

Carbohydrates: 4 grams of net carbs (4gms net carbs x 4kcals = 16kcals)

Protein: 44 grams (44gms protein x 4kcals = 176kcals)

Fat: 76 grams (76gms x 9kcals = 684kcals)

Total Kcals In Recipe: 876kcals (16kcals + 176kcals + 684kcals = 876 kcals)

So, to figure the percentage of energy that net carbs, protein, and fat each supply, we take the individual amount of kcals supplied by each energy source and divide that by the total kilo calories of the recipe. In this example, our recipe supplies a total 876kcals.

Carbohydrates = 1.8% of the total energy supplied (16kcals / 876kcals = 1.8%)

Protein = 20% of the total energy supplied (176kcals / 876kcals = 20%)

Fat = 78% of the total energy supplied (684kcals / 876kcals = 78%)

For this recipe, the net carbohydrates supply only 2% (1.8%) of the recipes total energy, the protein supplies 20% of the total energy, and the fats supply 78% of the energy in the recipe. So our bacon wrapped asparagus recipe defiantly meets the diet doctor criteria of being ketogenic.

Key Points To Remember (20:20)

Some things to keep in mind regarding the LCHF diet. 1) Only the strict level is considered truly ketogenic. Eating less than 20 grams of net carbohydrates a day will guarantee that everyone will be in a state of metabolic ketosis regardless of body type or metabolic disorder once they have burned through all of their stored glucose. 2) The focus of this way of eating is on eating real foods cooked with natural ingredients (meat, butter, and vegetables), without unnecessary additives. A concept that is also promoted by Dr. Tim Noakes in his Banting 2.0 diet that we examined in episode 3 of the keto confidential podcast. 3) Yuo want to minimize the amount of omega 6 fatty acids and replace them with healthy omega 3 fatty acids.

Because we are individuals and each of our bodies react differently to carbohydrates, as with any low carbohydrate eating plan you will have to engage in some self experimentation to find the right level to meet your goal.

You’ve Got Mail (21:23)

So guys, there is no listener mail this week, but I wanted to discuss a topic that was brought to my attention by one of my coworkers who has embraced the ketogenic lifestyle. Her concern was that she had been doing keto for about a month, and she was disappointed in her weight loss so far. She told me she felt 100% better, had more energy, and couldn’t believe that she was not hungry, but she still had not lost more than a few pounds and was feeling some what discouraged.

I told her that the scale was not her friend. I say this for one specific reason. While he weight had changed very little over the last month. She has had significant outward changes in her body composition. Her face is quite a bit thinner, and her body looks slimmer. When I asked her how her clothes were fitting, she stated she definitely noted they were more loose, and that she could wear some of her older clothes that she could not fit into for a while.

Because she sees herself everyday in the mirror. She does not notice the small changes that are happening to her body everyday. However, when someone else sees her that has not seen her in a while, they notice the dramatic changes she has made to her body over the last month. My point is that the number of pounds that you lose on the scale is not necessarily a measure of your success. You will experience rapid changes in body composition during your ketogenic journey. You may not lose as much weight as you would like at first, but your clothes will fit better or become more loose as you continue with this way of eating.

Weighing yourself on a daily basis will only cause you to become discouraged because your natural body weight can fluctuate between 2 to 3 pounds per day. If you just feel the need to weigh your yourself, then pick one day a week and weigh yourself only on that day. Keep in mind, the weight loss will come, but for some of us it just takes a bit longer than others.

If you have any questions or feedback regarding anything you have heard on this podcast, feel free to send me a e-mail at todd@ketoconfidential.net. Don’t forget to include your name and e-mail address in message. Keep in mind, that if you do not want me to use your name in a future episode of this podcast, then let please include that in your message. Just keep in mind that it may take some time before I can respond to your email.

Recipe Of The Episode (23:19)

We eat a lot of chicken in our home, and one of my favorite recipes is chicken deep fat fried in lard without any coating and then lightly brushed with butter and seasoned with salt and pepper. But that recipe takes a fair amount of time to setup, cook, and clean up. One of our favorite alternative recipes is oven baked “fried” chicken using my homemade version of ‘Shake And Bake’ made with ground pork rinds.

This recipe makes a delicious oven fried chicken that is better than the original Kraft ‘Shake and Bake’ products both nutritionally and in it’s flavor profile. This ketogenic recipe really demonstrates just how delicious a low carbohydrate seasoned coating can taste. The best part about this Shake and Bake recipe is that it is easy to make and it tastes fantastic. For this recipe you will need.

8 – 10 pieces of bone in thighs.

1 ¾ cups processed pork rinds (one 5 ounce bag)

2 tablespoon dried parsley

4 teaspoons chicken bouillon

2 teaspoons paprika

2 teaspoon onion powder

2 teaspoons garlic powder

2 teaspoons salt

Crush pork rinds by hand or blitz them In your food processor and add the remaining dry ingredients and stor in an airtight container. When ready to use, add 1 cup Keto shake and bake to a medium sized bowl or zip lock bag or container and add the chicken a few pieces at a time and mix until evenly coated. Just like the original, there is no need to use any liquid when using this coating mix.

Once the chicken is evenly coated, take it out of the bag an place it on a foil lined baking sheet sprayed with a non-stick cooking spray and bake at 400 degrees for 30 minutes or until done. Keep in mind that larger thighs or pieces of chicken may take an additional 10 – 15 minutes. That’s all there is to it.

Making your own Keto style Shake and Bake gives you another tool in your arsenal to cook delicious LCHF and Keto meals. You can use this recipe to coat chicken or pork to add a delicious and crunchy coating that is far easier and less messy than frying. The great thing about using ground pork rinds is that they are neutral in flavor and when baked, the pork rind coating tastes just like a flour style coating. In fact, I served it to some non-keto friends and when I told them afterwards that the coating was made of ground pork rinds they were amazed.

For complete detailed instructions regarding this recipe, you can click on the link Shake and Bake Ketofied which will take you to the complete article on my keto food blog ‘CulinaryyoU‘.

The End (26:07)

If you enjoyed this episode of the Keto Confidential podcast 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. type 2 diabetes, or both please share this podcast with them so that together we can help them overcome their struggles. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.

Links:

Ketofied Shake and Bake Chicken

Diet Doctor: Ketogenic Food Lists: What to eat.

 

References:

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

Atkins, Robert, M.D. (2002). Dr. Atkins’ New Diet Revolution: The Low-Carb Approach That Has Helped Millions Lose Weight And Keep It Off. New York, NY: Harper.

Eight Foods That Can Cause Inflammation., Arthritis Foundation, Accessed August 22, 2018.

Endfeldt, Anreas, M.D. (2014). Low Carb, High Fat Food Revolution: Advice and Recipes to Improve Your Health and Reduce Your Weight. New York, NY:Skyhorse Publishing.

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.