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What is the Ketogenic Lifestyle?

A proven “Jump Start” eating plan to get you into Nutritional Ketosis (very, very different to Ketoacidosis and safe for Type 2 Diabetics) to reverse Diabetes Type 2 and get you off medication is based on books and info given in www.stopd2.com

The basic principal is to omit Sugar, Fruit Juice, Refined Carbohydrate (all wheat products and Cereals), Milk, All “Low Fat” products, Trans Fats, Vegetable Oils (including Margarine) and Potato while not fearing fats like Butter, Ghee, Coconut Oil, Full Cream, Eggs, Chicken Skin, and the Fat on Meats. Protein intake must be moderate because excessive amounts are converted to glucose in the body. Adequate fat must be consumed for energy to re-place Carbohydrate as an energy source. All berries and “Green” apples can be eaten in small amounts. Sufficient quantities of leafy and non-starchy vegetables must be eaten for their vitamins and fibre. Once your sugar levels are completely normal without medication, some un-refined carbohydrate and desired fruit can be added back to the menu.

It takes between 1 to 3 weeks to become “Fat Adapted” and experience the benefits of Nutritional Ketosis. Weaning yourself off medication will depend on the normalization of your blood sugar levels. Many have been able to give up medication (including Insulin if Type 2) within a few weeks or less. See further Key Points below.

Very important to know that once you omit the above mentioned from your diet (and embrace fat as your new source of energy), after a week or two you will lose all craving for sugar and refined carbohydrate. The huge surge in energy levels and a new euphoric sense of well-being will motivate you to make this way of eating a Lifestyle. If you are athletic, you will achieve new levels of endurance beyond your belief while in Nutritional Ketosis in spite of you being previously diabetic. (The writer routinely swims 100 laps in a Virgin Active Gym pool and feels no fatigue afterwards. More amazing is that his blood sugar level remains around a perfect 5.5 mmol/l after the swim, in spite of him previously being a Diabetic Type 2 (on a Low GI - Low Fat Diet) for about 10 years and on medication which he gave up within 2 weeks of adopting the Ketogenic Lifestyle.) The writer’s motivation to do endurance exercises was to self-prove the science of Keto-Adaptation. Normally just moderate exercising or walking (or being physically active as part of your daily life) is sufficient to succeed in reversing Diabetes Type 2 with a Ketogenic Lifestyle.

Find a Doctor who understands this science to supervise it and prescribe the required tests to monitor your progress. If you are science orientated you may be able to read and view all material referred to in www.stopd2.com to convince your current Doctor (not easy) who in turn can then support you.

You will need to reduce your Diabetes Oral Medication as your Blood Sugar drops and may stop all medication once blood sugar levels and HbA1c are completely in normal range as advised by your Doctor. If you are also taking injected Insulin, you must work with a Doctor who understands and accepts this science to reduce dosage until finally stopped.

Don't be pedantic about having a "balanced" Diet at every meal. Just eat with concept in mind that you accept small amounts of carbs in essential non-starchy vegetables, require moderate amount of Protein to maintain muscle mass and must have adequate Fat for fuel when you are fully “Keto Adapted”.

When fully Keto Adapted, it is beneficial to do "Intermittent" fasting. That is go without lunch or more meals on selected days in a month, but keep hydrated by drinking water only. A Diabetic on normal diet would never be able to do this but once Keto Adapted, it is easy and one feels absolutely no loss of energy after skipped meals.

Do a "Base Line" blood test at start of Keto Lifestyle and repeat every 3 months to see progress which tends to be self-motivating.

Most essential to check Vitamin D level and correct immediately with high dose approved Vitamin Tab (eg. Calciferol) and try to get some direct sun exposure on bare body (20 min/day if possible).

Try and get some form of moderate exercise but don't fret over it during initial weight loss phase if you are overweight. Weight loss will be driven by Carb restriction, NOT exercise. However after losing weight if overweight, you will enjoy the "feel good" benefits of moderate exercising.

Monitor your blood sugar with a Glucometer (Accu-Chek is a good one with least expensive strips) before some breakfasts and 2hrs after some meals to give you a spread of post meal readings. Record the readings on a cellphone App like "Glucose Buddy" which can be emailed for further analysis. Don't worry too much about the pre-breakfast reading which might be elevated due to the "Dawn Phenomenon" which does come down with intermittent fasting. Focus on 2hr post meal readings especially after dinner. You needn't bother with taking readings after egg breakfast (other than initial curiosity) as it will always be low.

During the first week of omitting carbohydrate from your diet you may feel flu-ish or experience light headache (some don’t). This is normal and will pass once fully Keto Adapted.

If you initially experience constipation (most don’t) take Psyllium Husk as directed on the package and a Magnesium Vitamin.

You may need to take a little more salt if you were previously on a low salt diet as the body tends to expel salt when Keto Adapted.

It is highly advisable to read up the science behind all of the above to give you confidence and remain resolute when those oblivious to it criticise it. A start is www.stopd2.com and the books recommended there.

“If you're afraid of butter, use cream."

-Julia Child

Breakfast
Lunch
Dinner
Dessert

Breakfast

2-3 eggs cooked with butter. Add mushroom and/or cheese if desired. Omelettes can be made in any traditional way. No bread or cereals allowed. Tea or Coffee with full cream (no milk) A full “English Breakfast” but omit the toast and Orange Juice.

For a change, a Low-carb Muesli with fresh cream or yoghurt can be had. Note that eggs can be had every day for breakfast if desired.

Lunch

1 small Avocado.

A handful of mixed nuts (not pea-nuts) but Macadamia being the bulk of it.

Any protein or vegetable dish (low carb) in a container (no bread or rice).

1 small "Pink Lady" or “Green” Apple or similar munched sometime after eating the above.

Dinner

A bowl of Greek Salad (Spinach and/or other greens added), 5 olives, 5 cocktail tomatoes, pieces of Feta Cheese, slices of coloured Peppers, Few table-spoons of Olive Oil.

Any Fatty, Protein or Vegetable dish (low carb) without bread, rice or refined carbs.

Include as much vegetables (low starch) as possible in Dinners. (Protein rich Beans and Lentils can be had in moderate amounts only after losing significant weight if over-weight. The carbs in them may hinder initial weight loss).

All meals are cooked in either, Butter, Olive Oil, Ghee or Coconut Oil or steamed. No seed oils allowed.

Dessert

Double Cream Yogurt with slices of (3) Strawberries and/or some Blueberries or any other berry available.

Tea or Coffee should be taken with pouring cream. Milk should be avoided.