The KETO diet is a low-carb, high-fat (LCHF) diet.
It lowers blood sugar and insulin levels, and shifts the body's metabolism away from carbs and towards fat and ketones.

Carbs are typically reduced to under 50 grams per day (preferably < 20 grams), which forces your body to rely on fats instead of glucose for its main energy source.
In the metabolic process known as ketosis, your body breaks down fats to form substances called ketones that serve as an alternate fuel source.


Want your Health Back?

  1. Eat KETO
  2. Remove all Sugars, Grains, Veggie Oils
  3. Waist-to-Height Ratio < 0.5
  4. Triglyceride (TG) to HDL Ratio of 1:1
  5. Homocysteine < 8


Is Keto safe for Type 1 Diabetics?: Yes, according to research.
Research Article: Low carbohydrate diet and improved glycaemic control in a patient with type one diabetes

Health Calculator


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Ask your doctor to order your Homocysteine level and a Lipid Panel (TG and HDL) to get the 3 labs needed in the calculator.

Leave default values in TG, HDL, and Homocysteine to calculate your waist-to-height ratio only.
TG = Triglyceride.

1. Eat KETO

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

2. Remove all Sugars, Grains, Veggie Oils




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

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

In a nutshell: Don't Eat White Foods

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

Sugars and Ketosis

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

Glucose is the building blocks of carbohydrates.

Fructose is the sugar found in fruit and honey.

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

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

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

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

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

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

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

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

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

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

Here are 7 effective tips to get into ketosis.
  1. Minimize Your Carb Consumption
  2. Include Coconut Oil in Your Diet
  3. Ramp up Your Physical Activity
  4. Increase Your Healthy Fat Intake
  5. Try a Short Fast or a Fat Fast
  6. Maintain Adequate Protein Intake
  7. Test Ketone Levels and Adjust Your Diet as Needed.
Your Brain on Ketones:
https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201104/your-brain-ketones




3. Waist-to-Height Ratio

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

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

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

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

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

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

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

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

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


How to increase your HDL:
  1. Consume olive oil
  2. Follow a low-carb or ketogenic diet
  3. Exercise regularly
  4. Add coconut oil to your diet
  5. Stop smoking
  6. Lose weight
  7. Choose purple produce
  8. Eat fatty fish often
  9. Avoid artificial trans fats
How to decrease your TG
  1. Lose some weight
  2. Severely limit your sugar intake
  3. Follow a low-carb diet
  4. Exercise regularly
  5. Avoid trans fats
  6. Eat fatty fish often
  7. Increase your intake of unsaturated fats
  8. Limit alcohol intake
  9. Eat more tree nuts

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

A keto diet can help keep your homocysteine levels low.

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

  • Myocardial infarction (heart attack)
  • Cerebrovascular accident (stroke)
  • Cancer
  • Diabetes
  • Thyroid-related health challenges
  • Neurological conditions like Parkinson's and Alzheimer's
  • Depression
  • Infertility
  • Chronic Pain
  • Digestive Disorders
  1. Don't worry about cholesterol levels
  2. Stop taking Statins, they're bad
  3. Ask your doctor to check your homocysteine level
Homocysteine Level Health Status

Below 6 units

10 percent of population
Extremely low risk for disease

6 to 8.9 units

35 percent of population
Low risk for disease, could be better

9 to 11.9 units

20 percent of population
Significant risk for premature death from degenerative diseases

12 to 14.9 units

20 percent of population
High risk for premature death from degenerative diseases

15 to 19.9 units

10 percent of population
Extremely high risk category, at risk of suffering a heart attack, stroke, cancer, or Alzheimer's disease in the next ten to thirty years

Greater than 20 units

Extremely high risk, right now, of heart attack and stroke.

B Vitamins can lower Homocysteine

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

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

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

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

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

ALL FOODS OF A KETO DIET!

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

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

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

Possible Results from Keto Lifestyle

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




Disclaimer: Nothing on this page is medical advice. It's research I've done and available for your education.
© Dr. Fitzmeyer