I’m psyched about the health benefits of nutritional ketosis! Here’s the short list of the major health benefits — supported by hard science and lots of n=1 experiments:
- Helps to control your weight without feeling hungry all the time.
- Optimizes your mood and energy for peak mental and physical performance.
- Makes it easier to control blood sugar and to stop craving sugar.
- Improves your heart health.
And, I love the foods I eat on my keto diet, for example:
- Scrambled eggs and sausage
- Pot roast with gravy
- Liver paté
- Lamb with mint pesto
- Shrimp scampi
- Salmon burgers with chimichuri sauce
- Sautéed greens with butter
- Brie (not cottage cheese!)
- Coconut “candy”
- Chocolate with macadamia nuts
To learn about nutritional ketosis and a ketogenic diet, grab a copy of the new book, Keto Clarity by Jimmy Moore with Eric C. Westman, MD.
So just what is a ketogenic diet? It’s a healthy way of eating that’s low (to very low) in carbohydrate, moderate in protein, and high in healthy fat. Did the last part of this last sentence make you almost choke? If so, you’re not alone. We have become a nation of fat phobics. And that’s tragic, because eating lots of healthy fat in the context of a ketogenic diet, makes you healthier! But don’t take my word for it, read Keto Clarity! After reading this book, you may be convinced, as I was, that you want to give nutritional ketosis a try.
Keto Clarity Book Club
I am starting a book club to discuss Keto Clarity. And following the guidance in this book, each person will be able to do our own n=1 experiments to find out what levels of carbohydrate, protein, and fat in our diet works best for us. Of course, the self-testing, is optional, but to me, that’s the really fun part! If self-testing is new to you, have no fear, we’ll be learning together! If you would like to join the Keto Clarity book club, in person or over the Internet, just leave a comment on this post or email me at firstname.lastname@example.org.
Self-testing to discover how food, exercise, sleep, and stress affect your level of ketosis
Measure for urinary ketones: When you are transitioning your diet from high carb/low fat to low carb/high fat, urine ketone measurements give you reliable information. But after about a few months, you may find that even though you think you must still be in ketosis, your urine ketones have almost disappeared. That’s because the ketones that were spilling into your urine are now showing up in your blood — where they need to be to nourish your cells.
Measure for blood ketones: This is quite expensive using the testing devices that are on the market today. It’s not the blood ketone meter that’s expensive; it’s the test strips at about $5.00 each!
Measure for breath ketones: Breath ketones correlate well with blood ketones. And it’s a lot less expensive to measure breath ketones. Besides, with breath measurements, you don’t have to prick your finger for a blood sample. But unfortunately, at this time, an FDA-approved breath ketone meter is not yet available (but it’s in the works)!
Measure for blood sugar: In healthy, non-diabetic people, blood sugar correlates with blood ketones: the lower the blood sugar, the higher the blood ketones.
Self-testing devices I am familiar with or have heard good things about
To tweak your diet to find the levels of carbohydrate, protein, and fat that work for you, the following self-testing devices are useful. You do not need all of them!
Walgreen’s Ketone Test Strips for Urinalysis. Easy to use and not expensive. Great way to see your progress in the beginning. And here’s a tip from Jimmy Moore: You can cut these strips lengthwise to turn one strip into two!
Ketonix – a reusable breath ketone analyzer. Jimmy Moore the co-author of the book, Keto Clarity, has done extensive self-testing comparing the results of this device with blood ketone testing, and he found that breath ketones and blood ketones were quite well correlated, as the manufacturer claims. BTW an FDA-approved breath ketone meter is in the works and might be out before end of 2014, but for now Ketonix is the only breath ketone measuring device out there.
PrecisionExtra meter for testing both blood sugar and blood ketones. This meter can be used to test both blood and ketones. That’s nice!
PrecisionXtra Blood Ketone test strips – Warning, they cost $5.00 each!
PrecisioniXtra Blood Glucose Test Strips – Note: Considerably more expensive than Walmart’s test strips (mentioned below), and that’s why I chose to use Walmart’s product.
Walmart’s ReliOn Prime Blood Glucose Monitoring System. This may be the least expensive, reliable blood glucose monitor on the market. Be sure to buy not just the meter, but also the strips and the lancets. The ReliOn Prime strips and lancets are very cheap!
Walmart ReliOn Prime Blood Glucose Test Strips – Less expensive than PrecisionXtra blood glucose test strips.
Enjoy and be healthy!