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.

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.

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)

 

Links:

CulinaryYou Food Blog: Keto fat Bombs.

 

 

 

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.