I have an email that I’ve prepared because I get so many questions about my success. I’m pasting it here as a conversation starter. It is out of date, as I have not had time to update it in over 6 months. I also know that Carl Franklin has something similar, and I’m sure others do as well.
An Introduction to the Ketogenic Diet
The body has the ability to burn glucose for fuel which can come from the food that you eat in the form of Carbohydrates or Proteins, or the body will generate it as needed. The body also has the ability to
burn fat for fuel which can come from fat that you eat, or your fat stores in your body. The body can only contain about one day’s worth of glucose fuel at a time, but as in my case, can store years worth of fuel in the form of fat. Your goal is to make your body prefer to fuel itself with fat instead of glucose. The process of switching your fuel source can take anywhere from a week to eight weeks, and improves the longer you go. Your body will always burn glucose as fuel, if it is available, and then switch to fat which is in greater supply.
To become a fat burning power house, you need to do the following things, listed in order of importance. If you require additional details, I’ve included lists of books, videos, and other resources at the end of this email which can help you get greater detail in any specific area.
1) Forget calorie counting, and everything you ever knew about eating. (see The Calorie Myth and The Big Fat Surprise listed below if you really want to know why)
2) Reduce the fuel supply of carbohydrates which become Glucose - Keep your net carbs in your food consumed under 20 grams per day. Net carbs are Total grams of carbs minus fiber grams. So something with 20 grams of Carbs, minus 15 Fiber Grams would be 5 net grams of carbs. If you really want to accelerate the process, keep your TOTAL carbs under 20 per day. Learn to read food labels, or lookup macros (Grams of Carbohydrates, Protein and Fat) using MyFitnessPal or some other App or Web Site
3) Reduce the ability for the body to generate glucose from Protein - Keep your protein grams under 70 per day, unless you are very athletic. There are websites listed below that help you calculate more precise Macros if you care.
Resources:
If you like reading books, I would recommend the following books, which are available on Kindle, Audible, and (some) paperback or hard back. It seems that the Kindle format of the books are the least expensive, and can be read on your phone, computer, or tablet devices:
1) Books about eating Fat for better health:
a) The Big Fat Surprise by Nina Teicholz
b) Keto Clarity by Jimmy Moore
c) Cholesterol Clarity by Jimmy Moore
d) Good Calories, Bad Calories by Gary Taubes
e) Why We Get Fat by Gary Taubes
2) Books about the dangers of sugar and avoiding for better health:
a) The Obesity Code By Jason Fung
b) Fiber Menace by Konstantin Monastyrsky
c) Good Calories, Bad Calories by Gary Taubes
d) Why We Get Fat by Gary Taubes
3) General books about the Keto Diet:
a) The Beginner's Guide to The Keto Diet by Brian Williamson
b) Understanding Keto by Naturopath Jen
c) Keto Blocks by Naturopath Jen
d) The Keto Beginning Complete Guide & 30-Day Meal Plan by Leanne Vogel
e) Keto-Adapted - Maria Emmerich
4) Scientific details about the diet:
a) The Art and Science of Low Carbohydrate Living by Volek and Phinney
b) Keto Clarity by Jimmy Moore
c) Cholestrol Clarity by Jimmy Moore
d) The Obesity Code by Jason Fung
e) Always Hungry by David Ludwig
f) Why We Get Fat by Gary Taubes
5) Keto Diet and Athletics:
a) The Art and Science of Low Carbohydrate Performance by Volek and Phinney
b) 1% Fitness by Mike Sheridan
c) Eat Bacon, Don't Jog by Grant Petersen
6) Keto Diet and Fasting:
a) The Obesity Code By Jason Fung
b) Persistent Fat Loss by Christian Vlad Zot
c) Periodic Fasting by Christian Vlad Zot
7) The futility of counting Calories:
a) The Obesity Code By Jason Fung
b) The Calorie Myth by Jonathan Bailor
c) Good Calories, Bad Calories by Gary Taubes
Websites
1) For Beginners:
a) https://www.ketovangelist.com/the-ketogenic-diet/
b) http://www.buttermakesyourpantsfalloff.com/category/getstarted/
c) http://www.ruled.me/guide-keto-diet/
2) Food lists:
a) http://www.ruled.me/ketogenic-diet-food-list/
3) Recipes
a) https://www.ketovangelist.com/category/recipes/
b) http://www.ruled.me/keto-recipes/
c) http://www.ibreatheimhungry.com/recipes
d) http://keto-adapted.com/recipes/
e) http://www.buttermakesyourpantsfalloff.com/category/lchf-recipe-project/
4) Macro Calculators
a) http://keto-calculator.ankerl.com/
b) http://www.ruled.me/keto-calculator/
5) Science
a) https://www.ketovangelist.com/category/ketogenic_studies/
b) http://www.ketonutrition.org/
YouTube Channels
1) Butter Bob Briggs - https://www.youtube.com/user/butterbobbriggs
2) Diet Doctor - https://www.youtube.com/user/eenfeldt
3) Dr. Jason Fung - https://www.youtube.com/user/drjasonfung
4) Jimmy Moore - https://www.youtube.com/user/livinlowcarbman
5) Dr. Richard K Bernstein - https://www.youtube.com/channel/UCuJ11OJynsvHMsN48LG18Ag
6) Low Carb Down Under - https://www.youtube.com/user/lowcarbdownunder
Podcasts
1) Ketovangelist Podcast - https://www.ketovangelist.com/category/podcast/
2) 2KetoDudes Podcast - http://2ketodudes.com/archives.aspx
3) KetoTalk Podcast - http://ketotalk.com/archive/
Facebook Support Groups
1) Ketogenic Success - https://www.facebook.com/groups/ketogenicsuccess/
2) 2KetoDudes - https://www.facebook.com/groups/1595453080771766/
3) Keto-Adaptation - https://www.facebook.com/groups/646798842052574/
