Using ketogenic diet and intermittent fasting to kick start weight-loss and autophagy.

Phase 02

Nutrition Plan

 
 

Metabolic detox

For the next 2 weeks we will be reducing our carb intake further and getting into nutritional ketosis.

Ketosis is a powerful metabolic process in which the body switches its primary fuel source from glucose to ketones. In order to do this you must become very mindful of which foods are higher in carbs. Fruit and vegetables high in sugar and starch, though healthy need to be off the menu in this phase.

In ketosis, insulin production drops and the body starts to burn stored body fat, releases water retention and triggers autophagy which clears out old dysfunctional cells, stimulating regeneration of new cells. If you have a lot of weight to loose you can stay in ketosis for weeks or even months, though I recommend no longer than 3 months. This is very much a short term process! I believe if you try to live like this long term you will develop other issues. Your microbiome and your vascular system actually needs carbohydrates, so it can impact your hormones, circulation and nervous system if you stay in ketosis for too long.

I see ketosis and autophagy as a powerful short term metabolic detox protocol.

As well as eating a ketogenic diet we will be reducing our eating window and intermittent fasting. Even if you don’t reduce your carbs so low, intermittent fasting can have amazing health benefits and help with weight management and general wellbeing.

For lipoedema and lymphoedema in particular, ketosis is the magic bullet that brings down the inflammation, reducing the heaviness, releasing pressure from fluid build up and burns the body fat that is impossible to reduce any other way.

To get into nutritional ketosis your daily carb intake should be between 50 - 20 grams a day. Ketosis is a metabolic chemical state, and the slightest slip up can knock you out - so being at strict as you can in this phase is crucial for it to work.

Ketosis simulates fasting while still getting a good deal of nutrition. In ketosis you need to be eating adequate fats and moderate protein and plenty of leafy green and fibre rich vegetables and herbs.


Below is a food list created by Real Meal Revolution you can use to check which items are lowest in carbs and keto friendly.

Rules

 

- REDUCE: CARBS TO 50 - 20 GRAMS DAILY

No sugar, wheat/flour products, rice

No vegetable oils, margarine, trans fats

No sweet drinks - inc fruit juice or cows milk

Minimise dairy

Avoid root veg, high sugar fruit, oats, maple syrup

Swap tea & coffee for ginger tea, red bush tea, green tea, chicory coffee, dandelion coffee

For best results avoid alcohol

+ INCREASE: FATS FOR ENERGY

Eat a variety of quality, colourful, organic, whole, local, seasonal produce in every meal

Increase olive oil, avocados, avocado oil, coconut oil and coconut cream, butter, oily fish, fatty meats, eggs

+ mineral rich sea/rock salt, herbs + spices

Drink 6-8 glasses of water (preferably warm)/ herbal teas daily

+ PROTEIN

Focus on pasture raised and free range meat, poultry & game

fish & seafood

eggs

nuts & seeds

+ FATS

Focus on cold-pressed oils rich in omega 3 and cook with saturated fats

avocados, olives

oils; avocado, coconut, walnut, flax, hemp, sesame,

eggs

minimal amounts of full fat dairy

butter, lard, dripping, duck fat

nuts, seeds, nut butters, tahini

+ FIBRE / CARBS

Focus on colourful high fibre vegetables and fruit.

Include sulfur rich detoxing veg like; broccoli, cauliflower, cabbage, asparagus, sprouts, radishes, turnips, leeks, onions, garlic, chard, spring greens, spinach, kale, watercress

Limit carb intake to between 50 - 20 grams per day.

If going this low carb makes you feel unwell, continue eating according to phase 1 rules. You can still heal your body this way, but progress will be slower. Make sure you are looking for signs of progress to staying motivated.

Meal plan and shopping

 

Opt for organic wherever you can. Agricultural and farming practices have greatly reduced the nutrient value of our food, and pesticides and hormones in the produce we eat are toxic and have to be handled by the body.

Chemicals that can’t be neutralised and excreted are safely stored away in our fat cells. Something we need to also consider when losing weight, as these toxins can be released back into the bloodstream. Losing weight slowly while implementing detoxing protocols will help help you reach your wellness goals safely with less stress. 

I have given options for 3 meals a day still and snacks, but you may find that in ketosis you are less hungry so feel free to skip a meal out if it's all too much. You can always have a super light meal of bone broth whenever you want.

The most important thing is to listen to your body.

If you are hungry then please eat something!

If you feel good then fast. Your body has a steady supply of fat to burn through - so let it. You can do intermittent fasting or even alternate day fasting.

Day 15

 

The ketogenic diet has been used clinically to treat epilepsy in adults and children since the 1920's.

Another method of stimulating ketosis is by fasting and intermittent fasting.

When in ketosis you feel more mentally alert and less hungry - which is the opposite of what most people imagine will happen when they reduce carbs.

Day 16

 

When on a ketogenic diet it's even more important to make sure you are getting enough electrolytes. If you experience feeling weak, headaches, heart palpitations, dizziness or muscle cramps - these are all signs of an electrolyte imbalance or dehydration.

Salt your food

As we drop carbs down you will need to make sure you are salting your food! This is very important as the kidneys will flush out sodium as insulin levels drop.

Stay well hydrated

You will also release fluid retention so making sure you are well hydrated is also very important.

Day 17

 

Measuring ketones and glucose levels while trying to get into ketosis is extremely useful. You might be doing something that is stopping you from getting into ketosis, so finding this out allows you to address what this could be.

Stress and tiredness can raise your blood sugar, so it may be that you need to focus on stress reduction activities and prioritising sleep. Try to keep your emotional state stable - be mindful of your thoughts as they have physiological consequences.

Day 18

 

Checking food labels is important when doing a ketogenic diet, as carbs can sneak in and kick you out of ketosis if you are not careful.

To calculate the net carbs - subtract the fibre from the carb total.

You can also try eating the food item in question with an item that contains lots of fibre thereby reducing the carb absorption value.

Day 19

 

The eating of fats has been quite controversial for decades, though it's a vital macronutrient. It's a key component of the ketogenic diet, so let's have a look at the different types on fats we will be eating. As a general rule the more natural the fat is the better. It's fats that have gone through intensive processing and hydrogenation that are bad for your health.

Observational studies found that saturated fats had no association with heart disease, all-cause mortality, or any other disease. Saturated fats are more stable when heated and don't cause free-radicals like vegetable oil, which makes them the best option for cooking with.

One source of saturated fat which is particularly useful for the ketogenic diet is MCT (Medium-chain triglyceride).

MCTs are readily converted into ketones, which is why they are referred to as exogenous ketones. When following a ketogenic diet, taking MCT oil can help you stay in the fat-burning zone.

MCT oil is also great for gut health, due to it's antibacterial qualities which heal the gut lining and encourage good bacteria, and brain function.

Best sources of saturated fat are:

butter, ghee, coconut oil, MCT oil, red meat, cheese, eggs

Day 20

 

Monounsaturated fats are anti-inflammatory, they may also help improve the function of your blood vessels. A key factor in the anti inflammatory and heart-healthy Mediterranean diet.

Monounsaturated fats can help prevent depression, improve mood ,protect you from heart disease and strengthen bones. Best sources of monounsaturated fat are:

extra virgin olive oil, avocados, olives, almonds, peanuts, cashews, seeds

Day 21

 

Polyunsaturated fats are liquid at room temperature. The two major classes of polyunsaturated fats are omega-3 and omega-6 fatty acids which are both essential for us to consume.

Our bodies need a balance of Omega 3-6-9. The standard western diet is too high in Omega 6 which causes inflammation, so consuming more omega 3 can bring us back into balance. Our bodies are able to produce omega 9 on it's own which is why we focus on Omega 3's to bring down inflammation.

The heart-health benefits of polyunsaturated fatty acids have been extensively researched. Studies show it's beneficial for bone and joint health, hormone regulation, improved sleep and mental health.

Best sources are:

Omega 3 (EPA, DHA, ALA): cod liver oil, wild salmon, mackerel, tuna, herring, sardines, fish roe, flaxseed, sunflower seeds, chia seeds, walnuts

Omega 6: vegetable oils, soybean oil, corn oil,

Omega 9: olive oil, coconut oil, avocados, almonds, walnuts,

Time to measure and see how things have gone this week.

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Week 2
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Week 4