My Diet Recommendations Part 1: 
Keto Diet

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Woman in kitchen with different raw foods

In my last post, Dr. Dean Reviews Today’s Most Popular Diets Part 2, my initial review of the Keto Diet was mixed. For those who want to see what I said in 2017, here was my review:

The Ketogenic Diet is a high fat diet. They say they eat adequate protein and low carbohydrates. This diet was used primarily to treat epilepsy in children and somehow it got to be the latest weight-loss craze.

I find it very unbalanced. It’s trying to trick your body into using fat as an energy source and not carbs or protein. A gram of fat has nine calories, so that compares to a gram of protein at four calories. So, if you’re burning off fat. you’re burning off more calories.

The classic keto diet contains four times the fat compared to one part of combined protein and carbohydrates. A variant is using coconut oil as a medium-chain fat. The downside I’d say is it’s very unbalanced, another way that you come become depleted of magnesium. It’s not sustainable for most people – five percent of a fifteen hundred calorie diet is 30 calories or seven point five grams. The only carbohydrate that I could find that would meet the five percent criteria was a medium-sized carrot at eight grams. That’s it. That’s your carbs for the day. I know I’m being a bit dramatic. but I would not find it sustainable.

Also, I find the high fat can be can overload your liver bile resources in order to metabolize that fat. So, a lot of people are burping and bloating on this diet. It’s very high in calcium because you eat a lot of dairy to make up your fat content It’s low in magnesium.

In terms of dairy there are 600 milligrams of calcium in three ounces of cheddar cheese, etc. Folks that drink kefir get 190 milligrams of calcium in six ounces, and I know vegetarians who drink quarts of kefir a day to supposedly get their protein., not realizing they’re taking way too much calcium.

Ketogenic practitioners admit that you can get muscle cramps and that’s from too much calcium and constipation from too much calcium in the diet and kidney stones from too much calcium. Magnesium is required to keep calcium in solution and directed to the bones and teeth. If there isn’t enough, calcium will precipitate into arteries- the coronary carotid and renal arteries and help create kidney stones, gallstones, heel spurs, breast tissue calcifications, and much more long term. Ketogenic diets can lead to problems where the body thinks it’s starving and down regulates thyroid function.

There was a Keto question about their talk of intermittent fasting 16 hours. Basic fasting, including sleep, puts people into ketosis, and she said I think about my first month on the Total Body ReSet, and she compared it to or wondered if that’s what I was attempting with the ReStructure, etc. But what I’ll say is that personally, you know if I have my last food like 7:00 or even 8:00 p.m. and the 12 hours later 7:00 a.m. or 8:00 a.m. I personally don’t eat until about 11:00. So, I’m doing a 14-15 hour fast, and it’s not difficult to do. While I think intermittent fasting is helpful, however, if you’re rushing off to, you know, to work for the day and you need some food, then it would be difficult to attempt this intermittent fasting.

In the following article, I will be sharing excerpts from my eBook, ReSet Your Ideal Weight, which summarizes my experience with Keto Dieting and Intermittent Fasting.

Why I Changed My Mind about Keto

In ReSet Your Ideal Weight, I talk about why I changed my mind about the Keto Diet. This is what I said:

I’ve heard about the Keto Diet for decades. Unfortunately, the first experience I had was a negative one. An obese, diabetic patient told me that when she did the Keto Diet, she ended up in hospital with ketoacidosis and worsening of her psychiatric symptoms. Based on that one case, I avoided the Keto Diet for many years. I read about its success in cases of epilepsy where nothing else was helping. Then I gradually unplugged my ears enough to hear about its success in weight loss. Finally, customers started asking me about the diet and I knew I could no longer hide my head in the sand –or in my case, in a basket of fruit!

What Is a Keto Diet?

72% of the population is overweight and obese with complications of diabetes, metabolic syndrome, high blood pressure, high cholesterol, heart disease and kidney disease. A Keto Diet is designed to lower fat-inducing insulin by avoiding carbohydrates and turning on fat burning. It seems to work on the motivated individual, but can it turn around the current slow march to an early demise for most of the American population? To answer this question, I heavily researched the most successful proponents of the Keto Diet, such as Dr. Jason Fung, a Canadian nephrologist who works with diabetic patients to reverse the condition with the Keto Diet. I also self-experimented with the diet myself. Let me share my research and experiences with you.

Blame It on the Fruit

I go on to candidly describe my pre-Keto food plan which led me to a place where I wanted to lose weight:

Since moving to Maui I’ve become a fruit-aholic, which is easy to do here when I can pick various types of fruit from trees on my morning walk! I gradually put on several pounds and finally, at 15 pounds over my lifelong normal weight of 107 pounds, I went on the inevitable weight loss pilgrimage. I was doing penance in the traditional form of calorie restriction and trying to burn off calories with more exercise. I was very fortunate that I never had to go on a diet before in my life, so I thought I was just not good at it.

Even at times when I’d be very strict and only eat one meal a day and exercise for several hours, I did not lose weight. I was sure my scales were broken. Finally, I reached a point where I just had to try the Keto Diet.

It’s Not About Calories

As I said earlier, when I began to research the Keto Diet, I found the work of Dr. Jason Fung. He wrote that after watching his allopathic medical treatments fail with his kidney patients, he realized that obesity was the culprit. He watched the progression of obesity to diabetes and on to kidney failure. He decided someone had to solve the problem and wrote about his findings in his book, The Obesity Code. His investigations support my experience that caloric restriction and exercise weren’t making a big enough impact on my weight loss. Dr. Fung even goes so far as to say, “The failure rate of the Eat Less, Move More strategy is about 99%!”

Obesity Basics – My Review of Dr. Fung’s Research

Dr. Fung, while living in Toronto, the home of Drs. Banting and Best, who discovered insulin, was amazed to find that Banting named refined carbohydrates as the cause of diabetes 150 years ago! Fung says it’s quite incredible that it has taken medicine this long to realize that Banting was right. It’s taken Dr. Fung several more years to convince his colleagues that he is onto something. Fortunately, now many are doing the Keto Diet and Intermittent Fasting and referring their patients.

Dr. Fung found that weight gain has nothing to do with calories, which is why consistent weight loss has eluded us. The basic reason is our unstable relationship with the hormone insulin. If you produce too much insulin, it follows its prime directive to stuff glucose into cells for energy, and when the cells are full, the excess is stored in fat cells. Low carb diets that do not trigger automatic insulin surges will consistently keep insulin levels low, reduce weight gain, and even allow some people to reverse their Type II Diabetes.

However, when low carb diets were married to high fat diets, something very interesting happened. Without carbs to burn for quick glucose energy, the body had to turn to burning fat, which produces ketones for cellular fuel and weight loss! Ketones are the natural breakdown product of burning fats; it isn’t a sign of the ketoacidosis that my patient suffered. Ketoacidosis in diabetes is a perfect storm of high ketones, prolonged high blood sugar, and insulin deficiency. Being in ketosis on a Keto Diet is a good thing. It indicates that you are in the fat burning zone. Ketones can be measured by testing your urine with a ketone dip stick and provides feedback on how many carbs you can eat and still stay in the fat burning zone.

Let me repeat insulin is the hormone that tells the body to either burn energy by pushing it into cells or store energy. Sugar is stored in the liver as glycogen and fat is stored in fat cells. Stored energy from glycogen is as close as the money in your purse, but stored fat is like money in the bank and harder to get at and only available when your stored sugar is all used up. When you eat carbs, your insulin goes up; when insulin falls, it tells the body to release energy from glycogen storage sites in the liver and muscle. I can’t leave out the important fact that a diet high in protein also stimulates insulin release – especially animal protein. That’s why the Keto Diet recommends moderate protein.

Intermittent Fasting

I jump started my self-experiment with Keto Dieting with a three day fast. Then, I continued to fast for 24-48 hours once a week while I was losing weight. Fasting quickly burns off stored sugar so you can trigger the fat burning switch. A low-carb diet keeps you from burning and storing carbs so that you continue in the fat-burning zone. While researching the Keto Diet and fasting, I read that carbs are not essential in our diet. This was one of my arguments against a very low carb diet. and I changed my mind after doing this research. If glucose is required, the body can make carbs from fatty acids and protein in a process called gluconeogenesis. So, we don’t need carbs in our diet.

Your Body Needs Nutritional Support during Fasting

I took ReMag, ReMyte, ReCalcia, ReAline, and RnA ReSet Drops while I was fasting. The body is seeking nutrients and fats or sugars in the foods we eat. If you are getting energy nutrients from ketones by burning our fat stores and you are getting your minerals and some of your vitamins from the Completement Formulas, most people can fast for several days with minimal discomfort.

My Rule for Fasting

What can I say about “the fasting diet” except – don’t eat anything! However, I can give you some advice to support your body with nutrients while you fast!

  1. Drink sea-salted water throughout the day with your daily dose of ReMag, ReMyte, and ReCalcia. You may drink more than half your body weight (in pounds), in ounces of water with 1/4 teaspoon of sea salt in every 32 ounces (liter) of water.
  2. Take your ReAline twice a day.
  3. Take RnA ReSet Drop twice a day.
  4. Take psyllium husk powder and food grade bentonite clay drink twice a day to absorb toxins.
  5. If you want something to “taste” while fasting, instead of coffee, drink non-caffeinated herb teas. Taheebo is one of the best, especially for people with yeast overgrowth, because it has anti-fungal properties.

Support Your Detox; No Keto Flu

My experience with treating yeast overgrowth with the Yeast ReSet protocol led me to use bentonite and psyllium seed twice a day while fasting. I use it to absorb toxins from yeast die-off and from toxins being released from fat. Psyllium also bulks up the stool and you can continue to have bowel movements. You can also do coffee enemas while fasting. 

Here is the recipe for the yeast detox drink I used while fasting:

1. Bentonite clay: Begin with 1-3 tsp. I take 1 Tbsp. twice daily in 4 ounces of water along with psyllium seed while fasting.

Put the liquid bentonite in first, then the psyllium; add the water and shake vigorously and drink quickly.

I recommend Yerba Prima Great Plains® Bentonite Detox from VitaCost.com. After learning the consistency of a liquid bentonite, you can graduate to a Food Grade Bentonite Powder, also sold at VitaCost. I don’t put the bentonite powder together with my psyllium seed; I mix ¼ cup of powder with 32 ounces of water and blend it in my high-speed blender. Doing so fully dissolves the powder but you may have to play with the amounts of clay and water to get the right consistency.

2. Psyllium seed powder:depending on the type of powder –granular or fine, begin with 1-3 tsp. I’m using a very fine powder right now that I ground from psyllium husks. I’m only using 1 tsp. twice a day with 1 Tbsp. of bentonite clay. On my regular Keto Diet days, I still do one dose of bentonite and psyllium in the morning.

The recipe is important, so I’ll mention it again. Measure bentonite first and then psyllium into an empty shaker cup and add 4 oz. of water. Shake quickly and drink.

3. Follow with another 8 ounces of water using your sea-salted water.

The bentonite will absorb intestinal toxins and the psyllium will create bulk in the intestines, so you continue to have bowel movements while fasting and do not keep reabsorbing toxins from the gut. I also do coffee enemas while fasting. However, I’m not recommending coffee enemas carte blanche. You must decide if you are “healthy enough” or “agile enough” to use them by doing your own research and/or discussing with your health practitioner.

My Current Keto Diet

When I come out of the three day fast, this is how I organize my day around eating the keto way. I share the following so that you can get a quick start on keto dieting, if you choose to work with this nutritional plan:

5:00am: ½ tsp. ReMag in 10 ounces of sea-salted water along with one ReAline, one Blue Ice Royal, and two food-based Vitamin C (total 400mg).

6:00am: 1 tsp. RnA ReSet Drops

6:15am: Morning walk

8:00am: 10 ounces sea-salted water

9:30am: 1 tsp. psyllium seed powder (ground fine) and Bentonite 1 Tbsp. liquid in 4 oz. of sea-salted water, followed by 8 oz. sea-salted water

11:30am: Salad–High fat, moderate protein base of chicken, salmon, or tuna made with 3 Tbsp. Macadamia nut pâté. I mix in sauerkraut, cut up cherry tomatoes, avocado, 20 dried cranberries. I then add a salad mix of lettuce, arugula, spinach, kale, collards, cilantro, string beans, green onions, mint, basil – and any other salad green from my biodynamic, organic farmer. My homemade salad dressing is olive oil, garlic, apple cider vinegar, Dijon mustard. I eat half the salad and save the rest for about 5-6 hours later.

12:00pm: 1 tsp. ReMyte, 1 tsp. ReCalcia

2:30pm: 30-minute swim

4:30pm: Second half of salad

6:30pm: ¼-½ cup frozen raspberries with 2-3 oz. Coconut milk and 2-3 oz. goat milk kefir

9:30pm: ½ tsp. ReMag in 6 oz. water along with one ReAline, one Blue Ice Royal, two food-based Vitamin C (400mg).

When I write out my diet, I realize it doesn’t seem like I’m eating very much, but with the pâté, the avocado, and the olive oil, I feel quite full. For the past several years taking the RnA ReSet Drops, I’ve been feeling quite satisfied with much less food than I used to eat. There are two Keto “rules” that I really like:

Don’t eat unless you are hungry and only eat until you feel satisfied.

Keto Entrees

Here are some of the Keto Entrees that I like. Note that I eat eggs, lamb, chicken, wild salmon, tongol tuna, and shrimp and love macadamia nut pate.

  • Scrambled eggs made with coconut milk and 2 strips of bacon
  • Lamb chops with steamed green or yellow beans and lots of butter
  • ReStructure smoothie with ¼ cup macadamia nuts, coconut milk, kefir, ¼ cup berries (raspberries, blueberries, strawberries). Add more fat with peanut butter or almond butter
  • Chicken (cut up), macadamia nut pâté, and avocado mixed together.
  • Smoked wild salmon or canned tongol tuna and macadamia nut pâté
  • Soup from chicken broth with lots of vegetables and coconut milk.
  • Shrimp dishes with bacon or cream to increase the fat content.

If you like to experiment with your menus, there are several good keto cookbooks and YouTube channels to choose from.

High Fat Snacks

My suggestions for high fat snacks that can really boost your fat levels follow:

80% Cacao, dark chocolate bars

Frozanas (recipe below)

Nuts are high in fat but avoid cashews and pistachios because they have high carb content.

Peanut butter

Almond butter

Low-lactose cheese – yummy with nut butters

Salami – best with cheese

One quarter cup of raspberries, blueberries, and strawberries with cream or coconut milk and kefir

Frozana Recipe

Ingredients:

  1. 1 heaping Tbsp. cacao powder
  2. 2-3 Tbsp. coconut oil – liquid
  3. ½ tsp. Just Like Sugar, Stevia, or Maple Syrup

Instructions:

Mix the three ingredients in a small shallow dish and drop in a 2-inch piece of frozen banana and coat. You can coat the banana once or several times. The oily cacao will harden immediately around the frozen banana. You can either eat immediately or return to the freezer for another time – if you can wait that long! Crunchy, creamy and so tasty. You could also add grated coconut or crushed nuts to the chocolate sauce for even more enjoyment.

Macadamia Nut Pate

Ingredients:

  1. 8 ounces lemon juice concentrate
  2. 2-4 oz water
  3. 1 tsp sea salt
  4. 1 handful of peeled garlic cloves

Instructions:

Blend in a VitaMix or Blendtec. Add 1-1.2 lbs. of macadamia nuts and blend to creamy consistency

For More Information

If you want to do more research on the Keto Diet before you decide to try it, here are some resources from my archives:

ReSet Your Ideal Weight Webinar: https://youtu.be/4WyeXFq18iM

My Doctor to Doctor Interview of Dr. Jason Fung: https://drcarolyndeanlive.com/2018/11/05/doctor-to-doctor-dr-jason-fung-with-dr-carolyn-dean/

More to Come

Now, that I’ve given you my A-Z summary of my experience with the Keto Diet, my next post will similarly describe the Yeast Free Diet. Then, at the end of the post, I will give you suggestions about which of these two diets will work for you. Then, since detoxification is an important part of the wellness power of these eating programs, I will be doing a post about detoxification A-Z. Stay tuned!

NOTE: In this post, I am in no way attempting to advise diabetics in Keto Dieting or Intermittent Fasting. If you are diabetic, you should consult with a Keto doctor and the DietDoctor.com website.

Aloha,

Dr. Carolyn Dean

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