The Keto Diet Explained: Part 2

Dr. Michael BucknellNutritionLeave a Comment

What Do I Eat on the Keto Diet?

In this workshop, THE KETO DIET EXPLAINED – Health Fad, Fraud or Sustainable Diet Plan?, Dr. Mike Bucknell of  Liberation Chiropractic & Wellness in Mobile, Alabama discusses the current popularity of the Ketogenic (or Keto) Diet.  Is it a fad, a trend, or is it the diet to end all diets? 

This post is a supplement to the workshop published on January 23, 2018 by Dr. Mike Bucknell and can be found on his YouTube channel at https://youtu.be/-Hf__Y7v3Qo?t=22  Due to the quantity of the information, it has been separated into two parts:

  1. The Keto Diet Explained: Health Fad, Fraud or Sustainable Diet Plan?: Part 1 – What is the Keto Diet?
  2. The Keto Diet Explained: Health Fad, Fraud or Sustainable Diet Plan?: Part 2 – What Do I Eat on the Keto Diet?

WHAT ARE MY FOOD OPTIONS?

STRICT KETO DIET:

  • Typical recommendations: Range of 60-80 percent of daily calories from fat; range of 15-25 percent of calories from protein; only 5-10 percent of calories from carbs (NOT junk carbs!)
  • Best sources are:  Olive, Coconut and Palm Oils, Avocados, Chia and Flax Seeds, Bone Broth, Grass-fed Butter
  • Don’t overconsume: Meat, Eggs, Fish, Nuts, Dairy
  • The QUALITY of your food is extremely important. Grass-fed and Organic are very important and Fish should be Wild Caught.

MODIFIED KETO DIET:

  • Typical recommendations: Range of 40-50 percent of daily calories from fat; 30 percent of calories from protein; 20 percent of calories from carbs (Again, NOT junk carbs!)

Keep in mind that not all fats are the same.  In either type of Keto diet, there’s much more to consider than just the fat ratio.  See the Workshops “The Owner’s Manual” and “Bulging Bellies”.  It’s important to know what’s good clean food and what’s not. 

ARE THERE OTHER OPTIONS TO THE KETO DIET?

About a decade ago, we formulated the Advanced Diet (see the DEAFiciencies FULLFILLED workshop (can also be found in Dr. Bucknell’s Blog with the same name under Advanced Dietary Guidelines).  We continue to promote the Advanced Diet as the best way to get proper nutrition for recovering from chronic illness.  We also created the Core Diet, which is the best every day, normal diet plan.

(Notice just how similar this plan is to all the current fad diets: Keto, South Beach, Atkins and the rest!)

Key Components of the ADVANCED DIET:

  • No sugar, grains, Alcohol, Fruits, Starchy Vegetables, Soy, Corn, Artificial Sweeteners
  • No Pork, Shrimp, Shellfish, Catfish, Squid, Dog, Cat, Horse, Snake or other animal unfit for human consumption
  • No Veal…it’s cruel
  • Limit intake of Organic Beans and Grass-Fed Organic Dairy
  • Healthy Meats such as Grass Finished Organic Beef, Bison, Venison; Free Roaming Chicken and Eggs; Wild Poultry such as Turkey, Pheasant and Duck; and Wild Caught Alaskan Salmon and other fish (with both scales and fins).  These should be limited to no more than 25% of total food intake
  • The other 75% should consist mostly of Greens and Vegetables, Oils, Nuts and Seeds
  • Eat 3 reasonable meals a day and limit between meal snacks, especially after dinner

Key Components of the CORE DIET (Recommended for everyday lifestyle):

  • No Soy except Organic Tempeh or Miso; No Corn unless Organic Heirloom; and NO Artificial Sweeteners
  • Limit Sugar, Grains, Alcohol and Starchy Vegetables
  • Stay away from Packaged and Processed edibles
  • Still no Pork, Shrimp, Shellfish, Catfish, Squid, Dog, Cat, Horse, Snake or other animal unfit for human consumption
  • No Veal…it’s cruel
  • Fruits may be consumed in reasonable amounts, preferring Organic
  • Limit intake of Organic Beans and Grass-Fed Organic Dairy
  • Healthy Meats such as Grass Finished Organic Beef, Bison, Venison; Free Roaming Chicken and Eggs; Wild Poultry such as Turkey, Pheasant and Duck; and Wild Caught Alaskan Salmon and other fish (with both scales and fins).  These should be limited to no more than 25% of total food intake
  • Lots of healthy Greens and Vegetables, Oils, Nuts and Seeds
  • Eat 3 reasonable meals a day and limit between meal snacks, especially after dinner

ARE EXOGENOUS KETONES BENEFICIAL?

Exogenous ketones are NOT the “No Effort Fat Burner” that many companies sell them to be. Contrary to the hype of multi-level marketing companies, drinking ketones does not make you burn fat and lose weight.  However, there is a proper application for exogenous ketones, under the right circumstances.

  • You must cut your carb intake
  • Your body must go into ketosis itself and learn how to burn fat for fuel.  Outside ketones cause the fat to stay put, essentially stunting the process
  • Exogenous ketone supplements should only be used as needed and randomly to give you a boost when it’s most needed

FOR THOSE CORRECTLY FOLLOWING THE KETO DIET…

For those people…when there is a realistic need for an exogenous ketone boost, Designs for Health has created Keto-Nootropic, a clean, high-quality exogenous ketone supplement. Nootropic supplements have been shown to improve cognitive function.  Keto-Nootropic contains only high-quality ingredients and no artificial sweeteners, etc., unlike many others.

So, while not everyone needs exogenous supplements when on the Keto diet, for those who do have a legitimate need this is the supplement we recommend.  See Liberation Chiropractic’s online store for more information.

About Dr. Michael Bucknell

Doctor Bucknell is a licensed and board certified Doctor of Chiropractic, well-known wellness expert on radio and TV, accomplished author, patent-holding inventor, and entrepreneur. He is extension faculty of Life University, served as the USA Judo, Wrestling, and Weightlifting team's Wellness Advisor and Team Doctor, and NBC Local 15 Gulf Coast's correspondent at the 2012 London Olympics.