Through out my emails we talk about ways to lower our insulin levels in order to be in fat burning mode to lower our body set weight.

We also talked about balancing our fasting and feasting times as well.

Well if you are intimidated by intermittent fasting.

Another option that can help lower insulin levels is what is called the ketogenic diet.

On a ketogenic diet you eat very low carbs (typically less than 20 grams) and high fat. This is an alternative to intermittent fasting or you can do both.

Foods you would eat on a Keto diet:
Meat (preferably grass fed / organic)
Fish – Wild (most kinds)(preferably fatty fish – salmon, mackerel, sardines or herring) no breading
Organic Eggs
Veggies that grow above ground (Broccoli, cauliflower, cabbage, brussel sprouts, kale, spinach, asparagus, avocado, zucchini, eggplant..etc…)
Dairy Product – Full fat options (organic cheese, milk, yogurt)
Nuts – In moderation
Berries – In moderation

What not to eat
Starch – Bread, pasta, rice, potatoes, french fries, potato chips, even legumes (beans and lentils)
Sugars – Soft drinks, candy, sports drinks,juice, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Avoid sweeteners as well.
Margarine
Beer (better off with dry red wine)
Fruit (avoid grapes and bananas as they are the highest carb)

The body has two main sources of energy: carbs and fats. Take away most of the carbs and the body switches to burning fat for energy. This can comefrom your fat stores or the fat in your food.

This is just another option and is very sustainable for many people looking to get into fat burning mode.

A keto diet is normally very safe, but there are three groups that often require special consideration:

  • Do you take medication for diabetes, e.g. insulin?
  • Do you take medication for high blood pressure?
  • Do you breastfeed?

Make sure you get guidance guidance if you fall in those categories.

This was a quick guide/intro to this way of eating so if you have any questions – let me know!!

Have a great weekend!!

Brian