Combine this with Intermittent Fasting and see results – FAST!

The typical Keto Diet out there at the moment focuses primarily on eliminating carbs. Allowing you to eat conventional meats, fats, dairy etc.

HEALTHY KETO addresses the elimination of carbs while emphasizing the importance of Nutrition. Areas of concern for your health may be, anxiety, depression, ADD, ADHD, OCD, tired/fatigue, often bloated, weight gain, foggy thinking, lack of focus, sugar cravings, cold hands/feet, sleep, obsessive thinking and menstrual disruption.

More often than not MOOD & FOOD go hand in hand and often a lack of Nutrition. The typical American is often over-fed and under nourished causing many health issues. Therefore, addressing diet is key. You’ve heard the term, “We are what we eat”? This has never been truer than today. We know from research that carbohydrates and sugar are at the root cause of anxiety, ADD, ADHD, depression, lack of focus and concentration, low energy and weight gain. Therefore, switching from ALL carbs/sugar related foods to the Healthy Keto with Intermittent Fasting (IF) has turned many people’s bad health into optimal health. Glucose is released with every bite of food polluting your brain. We want to avoid this. IF allows ketones to feed your brain instead of glucose, which we know disrupts it.

This is Stage One Keto and some information for you to understand the root cause in most cases.

A few things about IF. Starting out with the 16/8 protocol and moving into the 18/6 fasting protocol will begin to reset your metabolism by keeping your insulin low (high/low release of glucose causes major disruption to the brain, mood and focus ) This means absolutely NO CARBS. NO BREADS, COOKIES, WAFFLES, PANCAKES, CEREAL, GRAINS, LEGUNES, BEANS PASTA, RICE ETC. Consuming these foods also block certain vitamins and minerals from being absorbed into the body, therefore, I have provided a list of those necessary vitamins below. 

Your major source of moderate food protein will be, grass fed meats, beef, buffalo, bison, ground grass fed beef (you can make burgers, no bun, with ground beef and bison. Ostrich, calf’s liver, bacon without added hormones and no GMO, pasture raised eggs (NOT pasteurized, Grade AA if you can find). Organic Cruciferous vegetables, salads (approx. 10 cups veg a day) Wild caught salmon (NOT FARM RAISED) Wild caught sardines. Good source of Extra Virgin Olive Oil as we want to keep your good fat intake reasonably high with moderate amount of protein. This also prevents you from getting hungry.

Your protein intake daily should be 3-9oz. For instance, if you decide to do two meals a day you will split the 9oz between the two meals a day, same as you will the greens.

You can eat soft fatty cheese such as brie and swiss cheese from abroad, avoid cheeses made in USA.

For instance, MY main OMAD meal (one meal a day) of the day may consist of; A large plate of Arugula, finely sliced white cabbage, 8-9oz grass fed steak, three or four fried eggs (eggs also contain good fats/protein and a great source of choline).

A minimum of two tablespoons of EVO, more if needed, and a drizzle of good quality balsamic vinegar. Lots of Pink Salt and black pepper. (you will be required to take a minimum of 1 Tbsps.. of Pink Salt Daily for mineral and electrolytes) you can add to water bottle to replace electrolytes and balance potassium/sodium etc., throughout the day, or during a workout. A pinch on your tongue when feeling fatigued will help buck you up. Be generous when salting your foods (never in cooking).

Eventually, I will want you on just ONE meal a day (OMAD) this should be easy to accomplish once your body has adjusted and your insulin stops spiking. However, in the beginning to ease yourself into IF doing two meals a day may be preferable for the beginner.

ONE THING TO REMEMER: IF YOU ARE NOT HUNGRY, DO NOT EAT.

Many people feel hungry when they wake in the morning. This is not hunger. It’s where your body’s glucose levels have risen during the night (normally around 8am) If you overlook this and get on with your day, that “hunger” pang will pass, generally within 30 minutes.

Black coffee in the morning is allowed on keto. You can add organic heavy cream, grass fed butter. (look for heavy cream with NO carrageenan as this is a gut disrupter). Whole foods carry one. However, if losing some weight is on your agenda, LITTLE CREAM OR NO CREAM.

MY afternoon meal if I choose one may consist of a large green leafy salad, three hard boiled eggs and half can of organic sardines. Two or three tablespoons of EVO w/drizzle of balsamic vinegar, Salt and pepper.

Raised insulin levels (insulin resistance) have shown to be a major contributing factor to diabetes, anxiety, depression, lethargy, lack of focus, ADD, ADHD, disrupted sleep and agitated behavior (often, medication prescribed for these symptoms also contribute to them :(

The typical diet suggested by dietitians/doctors etc., for the above symptoms actually have the reverse effect. We know from research, keeping insulin low and not feeding the body allows the body to regenerate cells, promote growth of new stem cells and completely allow the body and brain to function optimally at a relaxed calm state.

The Vitamin B6 is often missing in the average person’s diet. The Nutritional Yeast provides this and MANY of the other necessary vitamins for anxiety, depression, ADD, ADHD. This MUST NOT be missed on a daily basis to provide the nutrients to feed the brain. Sprinkle on salads, all main dishes, add to soups and bone broth (My go to bone broth is from Dr. Kellyann and sold at whole foods, yummy and does not break your fast). Nutritional Yeast can also be mixed in nut butters if necessary (not peanut). Nut butters MUST be Organic w/No Sugar added. This can be an after-dinner bonus for added fat

Beginning keto means eating slightly larger meals during a small window. The more often you eat the more you trigger insulin. Therefore, fasting with zero snacks and eating one or two meals a day works so well (this also allows the liver, pancreas and digestive tract to rest and repair).

1.LOW CARB LESS MEALS (this is different than lowering calories)

2.CUT OUT ALL SUGARS. This includes, honey, agave, white and brown sugar, date sugar. Please read labels on food.

3.NO FRUIT except for Berries. Raspberries, Blackberries and Strawberries, in small amounts (especially NO apples).

4.NO GRAINS like wheat flour that make pasta, cereal, crackers, bread, biscuits etc.

5.NO STARCH

6.NO POTATO

7.YOU CAN use cauliflower in its place

8.YOU CAN use Almond Flour

9.YOU CAN consume vegetables. Salads, broccoli, kale, Brussel sprouts, carrots, beets in the beginning phase – NO string green beans. (Eat veg first and they will fill you up) they provide food for your microbes that then help stabilize blood sugars. They help give you energy and also provide many other nutrients like potassium, magnesium and vitamin C. The goal here is to do keto “healthily” = Correctly

Moderate protein (unlike the Atkins diet) 3-9 oz daily. You be the judge of the amount you need.

1.MEAT

2.FISH

3.CHICKEN (limited)

4.SEA FOOD

5.OYSTERS

6.TUNA

7.CRAB

8.EGGS (Pasture raised)

9.CHEESE (unless you have an allergy) brie, swiss (not American)

10.NUTS (No Peanuts) Organic and no added sugar.

11.WHEN EATING PROTEIN get a fattier cut. Fattier fish.

12.YOU CAN EAT avocado, butter (grass fed) Butter can be used to cook your veggies, or melted and drizzled on veg. This is a very satiating form of cooking as it helps extract nutrients from that meal. Cooking with Duck Fat or Beef Tallow is a great “fat” option. Olives, olive oil (saturate salad with it), coconut oil also good. Adding nuts such as pistachios, pecans and a little brie after your meal will help you feel more satisfied.

FATS TO AVOID soy oil, corn oil, vegetable oil, canola oil, cottonseed oil, safflower oil, sunflower oil. Good Fats listed below.

RULE OF THUMB:

DO NOT EAT IF NOT hungry. Hungry is defined as feeling weak, lightheaded. Shaky, Irritable. Most of us are not actually hungry.

SKIP BREAKFAST ideally skipping this will be advantageous. Add heavy cream, butter, or MCT oil to coffee. Generally, around 8 a.m. we get a hormonal shift and cortisol rises. Therefore, for about half an hour you may get the nagging feeling of wanting to eat something. This is the rise in cortisol. Drinking the butter coffee will eliminate this almost immediately and get you through.

DO NOT SNACK through the day. A little snack will stimulate hunger raising insulin levels, this is a NO NO (if you feel like you really need to snack this is an indication you did not eat enough fat at your last meal). Be sure to add more fat to your next meal to allow you to go longer. Drink water, tea or coffee, or even a cup of bone broth with Nutritional Yeast for a boost. Typically, how you feel today is a direct reflection on what you ate yesterday.

18/6 PROTOCOL Skip breakfast, no snacks until lunch around noon. Next meal around 6pm giving you 18 hours of fasting and a 6-hour window to eat.

This will be a HUGE step for your body and brain.

There are other areas of health in which IF and keto works that I won’t go into here right now.

If your ideal goal is to function optimally and eliminate any of the above symptoms, this is where we will begin.

Providing your body with all the nutrients it needs is crucial. Keeping your insulin Very Low and following this protocol I feel confident you will meet your goal. It may feel like you’re taking an abundant of supplements. Think of them as nutrition and food to feed your body and brain. You won’t be sorry you did.

Listed below are my recommendations to provide you with what’s generally missing.

Combining these with IF/Keto protocol we should see fabulous results quickly. The by-product of this protocol often is weight loss.

Good Fats Links:

Beef Tallow: 

Amazon Options: 

Please click on the links below and read the benefits of each:

EPA/DHA:

D3 Serum:

Nutritional Yeast:

Pink Salt:

Magnesium Powder:

B6

B12

Progesterone:  Hormonal, the “calming” hormone. Helps relax the body and brain. 10mg per night before bed. Rub on shoulder. Alternate nightly (adding this to your regimen only after speaking with Marion)

ACV Caps: 4 first thing in the morning

XenoStat: Thyroid support:

Whole Bean Coffee: Toxic Free

For Men, often adding a Testosterone supplement has shown to add bonus benefits. See here:

https://www.directionwithpurpose.com/testosterone-premium-90-caps-bottle-new-improved/

Does any of this resonate with you? If you would like further help please contact Marion our Keto Coach: 843-707-6943 – Email: Marion@DirectionWithPurpose.com