This is an article about high-quality, good fat foods for your low-carb and/or ketogenic diet.
Before I get into what those are though, I want to talk about the Atkins era. In the ’80s and ’90s, Dr. Atkins and his diet was pretty popular, but there were two things that were missing in his information related to eating fats.
Number 1: it’s most accurate and
valuable to test ketones in the blood.
Ketones are the fat that the body loves to burn more than any other fat: when
you’re burning ketones, it’s called ketosis. To test for ketones in the body,
Dr. Atkins was using “keto sticks,” which are little sticks that you urinate
on, and they’ll tell you if there’s a certain quantity of ketones in the urine.
Unfortunately, having raised ketone levels in the urine doesn’t necessarily
mean you’re in ketosis. You see, if the level of sugar in your blood is greater
than the level of ketones, it means you’re burning sugar. In order to be in ketosis,
you have to have more ketones in the blood than sugar. With the way Atkins was
testing, you might witness an increase in ketones from eating healthy fats,
causing some of those ketones to spill over into the urine and make it seem,
based on the keto stick reading, like you’re in ketosis, but if there’s still
more sugar in the blood—something that can’t be measured using the keto
sticks—then in fact you’re still burning sugar and are not in ketosis. Dr.
Atkins missed this simply because there didn’t exist the correct technology at
the time. But now it exits! You can buy something [link/product name] online to
measure ketones in the blood, and compare that with glucose.
Number 2: Atkins was missing the concept of eating healthy food that’s not filled with chemicals. He recommended artificial sweetener, other preservatives, and processed food. As a matter of fact, they still make Atkins bars, and they’re filled with chemicals. You want to avoid that. Of course, it was more okay in the ’70s when most of the food was pretty good, but now our food is a disaster, so you want to eat as cleanly as possible.
Those are the things Atkins was missing. One more note before I get into the list of fats: ketosis is not the same as ketoacidosis. Ketosis is simply burning fat, whereas ketoacidosis denotes a Type 1 diabetic that’s dying because his or her glucose and ketones are out of control. The ketones might be 25, not 2.0 and the blood glucose is 350, not 100. Ketoacidosis is very dangerous. Saying ketosis and ketoacidosis are the same thing is like saying cat and car are the same thing: the words are similar, but obviously a cat and car are very different things.
Here’s the list of fats, broken into a couple of different categories.
The first category is fats that are really good for when you’re fasting. Let’s say you’re skipping breakfast and doing what’s called intermittent fasting: you eat dinner at 6:00 p.m., and your next meal’s at noon the next day. You just went 18 hours with no food. That’s intermittent fasting. These fats can be consumed while you’re fasting around 8:00 a.m. or 9:00 a.m. to help yogurt through it.
– MCT oil – which stands for medium-chain triglyceride oil
(in fact, all of the fats in this category are medium-chain triglycerides,
meaning they pass into the brain easily to feed it, as opposed to long-chain
triglycerides, like what’s in bacon or steak).
– Coconut oil – EVOO – Extra Virgin Olive Oil – Avocado oil – Fish oils- Butter – Bone broth
All of these you could just drink, or for the coconut oil,
eat it with a spoon!
The next category is healthy
fats that have some carbohydrates or protein in them. You’d consume these
during your eating hours, since otherwise they would break your fast.
– Good Fat Bar. That’s a company I started with a couple of friends. The website’s “goodfat.bar”. The base of the bars is cacao butter, which is fantastic, super satisfying fat.
– Olives – Avocados – Organic pasture-raised eggs – Fish eggs – Nuts, seeds – Nut butters – 100% chocolate – If you find a chocolate bar that’s 90%, that means it’s 90% chocolate, 10% sugar. If your chocolate bar is 75% chocolate, then it’s 25% sugar. This is 100% chocolate. It’s bitter, but it’s full of fat.
category is dairy. Dairy’s very valuable for its fat. If your body can’t handle
dairy, if you’re lactose intolerant or it causes a runny nose, then this category
isn’t for you.
– Full-fat cheese, including cottage cheese. Raw and/or organic is best. – Yogurt, full-fat with no added sugar – Grass-fed butter or ghee (clarified butter) – Kefir, which is a thick, fermented dairy, full-fat of course. It’s a bit bitter. You can buy kefir that’s full of sugar and is low fat—don’t bother. – Whole milk, raw and from grass-fed animals. Some people are drinking goat’s milk. In any case, you want it to be as clean as possible, and not skim milk and not 2%. Skim milk is like drinking Gatorade with the amount of sugar that’s in it. You have to go with full-fat.
category is meat and fish.
– Red meat: steak, pot roast, beef – Fatty chili – Brats, sausage. You can go to a store and find all-lean brats and lean sausage. It’s dry, and it’s not very satisfying. You want to go with a higher fat brats and sausage. It has to make you happy. – Bacon. There’s turkey bacon, which has basically no fat, and then there’s regular bacon. If you’re going to eat bacon, you have to go with the full-fat bacon. This is to get your body into fat-burning mode; we’re trying to reduce the protein and the sugar. – Fats and organ meats from organic, grass-fed animals – Whole fish that’s fatty, like salmon. These fish swim deep in the ocean where it’s cold. Preferably the Atlantic Ocean, not the Pacific.
At the very least, you want to get into ketosis a few days
a year. If you’re in ketosis four days a year, you’ve turned off bad DNA,
cancer DNA, heart disease, diabetes. If you’re an endurance athlete, you should
be in ketosis 15 hours every day. It’s a gradient, depending on what you want
This article is about detoxification and the GAPS diet, which stands for Gut and Psychology Syndrome Diet.
I’m referencing a book written in 2004 about it, by Dr. Natasha Campbell-McBride. Right on the cover it says the diet is designed for and helps with central nervous system disorders including autism, ADD, ADHD, dyslexia (numbers and letters get crossed when you look at them), dyspraxia (gross motor skills are altered), depression, and schizophrenia.
To give you some background, Dr.
Campbell-McBride neurology doctor with an autistic son. She discovered a
particular diet and altered it a bit to create this diet, the Gut and
Psychology Syndrome Diet, and it has helped many families to improve the lives
of those living with autism!
For example, there was a woman who gave a lecture five or six years ago that I attended, and she had done pre and post testing of mercury in an autistic kid. There was a lot of mercury in the body to start, then they did the GAPS diet for a year. After that year, the autism was pretty well, resolved, and the testing showed that the mercury was gone. The child didn’t take any detoxification pills or take part in any treatment during that time other than the diet. This datum took me by surprise that day at the seminar—I’ve never forgotten it. How did that detoxification occur without any pills? What mechanism was at work to make that happen? Well here’s what I’ve since figured out:
I’ve evaluated the GAPS diet using an app called Chronometer, which is my favorite app, perfect to input your food and drinks to calculate grams of fat, protein, and carbohydrates. The diet is very healing and sometimes ketogenic. That’s the key. The GAPS diet is unintentionally ketogenic, and I can imagine when somebody’s doing it, he or she may be in ketosis at least once a week for a few hours accidentally, at the very minimum. If they’re doing the diet hard core, they’re probably in ketosis multiple times a week. [More on calculating your macros]
Ketosis is where the body’s using fat
as fuel, so fat cells in the body get smaller. When the fat cells get smaller,
they push out toxins, which are stored in fat cells in your viscera, your
abdomen, your brain, etc. Know this: your central nervous system is nearly all
I had a patient a long time ago who lived in an old house. In the part of Michigan where she was, there’s a lot of arsenic in the ground. The basement had a dirt floor instead of having a concrete floor and she had an acute arsenic poisoning situation from her basement in this old house. Originally, she was a very thin, small woman. From the arsenic poisoning, she gained five pounds within a few days, and the reason for it was her body was trying to create a location to store the arsenic—it put it in her fat cells! I met a doctor back in the ’90sHow who was a holistic cardiologist. He did what’s called Chelation therapy on his patients. Chelation means “to grab,” or “to bind.” It acts like a claw: basically, these nutrients or medications will grab on to toxins and pull them out of the body. It may take four or six months to do one round of Chelation therapy. He would do testing of heavy metals before and after Chelation therapy, and the levels would drop, then the patient would leave. The problem was that five or six years later, he would retest his patients and their metals would be back up again in their body, and he says to me, “It seems like they need to get detoxified every five years,” and we didn’t know why that was. Well, now I know why: in the years following the treatment, those people weren’t ever getting into ketosis.
After twenty years of clinical experience and trying to solve this puzzle known as chronic disease, here’s my statement: Ketosis is the basis of detoxification.
Everybody should be burning fat at least sometimes.
Now if you want to burn fat five days a week, that’s your choice. It depends on your goals and your state of health. You might want to do it five days a month, you might want to do it five days a year. But you got to do it sometimes. It kills cancer cells, it helps reverse diabetes, it prevents heart problems, etc., etc. I have videos on this.
Now you can be thin and, without
ketosis, become more and more toxic because you’re only burning sugar. In a
sugar-burning state, the fat sits in your fat cells and so do the toxins, and
the toxins accumulate over time. Once you get into ketosis, not necessarily for
weight loss, but just for health and prevention of disease and to kill cancer
cells, etc., in someone who doesn’t need to lose weight, those fat cells will
stay the same size, but you’re consuming new, clean fat to replace the old,
toxic fat. The healthy fat comes in, the unhealthy fat and the toxins go out. In
summary, regardless of weight, you want to get in ketosis for the
If you’ve ever tried ketosis, you may have experienced what’s called the keto flu. It’s my idea that the keto flu happens as a result of detoxification. When starting ketosis, suddenly the liver and the kidneys and the lymphatic system have to deal with all these toxins as your body mobilizes the fat, shrinks the fat cells, and pushes toxins to be removed from the body, and if those organs aren’t ready, then you’ll feel bad. You might have a funky rash appearing on the skin, weird breath, or cloudy brain operation. Consuming 2 teaspoons of Celtic sea salt per day could prevent this.
There are other people online who say
that the keto flu is not from toxicity, rather that it could be from a
deficiency of a polysaccharide called mucin. Mucin, or mucus, is the moisture
of the nasal passages, the moisture of the skin. I can see this being true. If
you have a mucin deficiency in ketosis, it means you need to eat more vegetables.
You’ll want to eat them in a short window of time, like four hours in a day.
Load up on the vegetables because they’re filled with what’s called “structured
water,” which is ten percent denser than regular water. The structured water
can replenish the dryness caused by deficiency of vegetables.
The GAPS Diet is Ketogenic
Getting back to the GAPS diet: the point is that it’s ketogenic, which makes a lot of sense, given the other health problems ketosis has been known to help with and get rid of. The GAPS diet also has a lot going for it in terms of promoting a healthy gut, hence the name “Gut and Psychology Syndrome.” The diet includes fermented vegetables, which are probiotics and help your microbiome, aka the living organisms in your gut. Another component of the diet is putting animal parts like bones, muscle, ligaments, joints, etc. in water, boiling them, and then drinking the water or using it as a soup. The minerals are leached from the bones and into the water in the boiling process, the proteins breaking down. In this way, the diet is very healing for collagen tissue, or connective tissue, along with ligaments, tendons, muscles, and bones. Because our small intestines are all muscular and connective tissue, when you’re healing the muscular and connective tissue of the gut, you’re healing the microbiome. Additionally, GAPS is ketogenic, which means that there’s so little sugar in the body that inflammation is reduced tremendously in the gut. (This is a huge problem for a lot of kids, whether their diagnosis is autism, ADD or what. Inflammation of the gut from sugar, processed food, garbage food, grains, wheat, etc.… it’s a big problem).
So there’s reduction of inflammation,
probiotics, and collagen healing. Now THAT combination will make a healthy gut!
With a healthy gut, the membranes of the small intestine and the large
intestine become smart. The intestines have to take waste from the body and
bring it into the intestines to excrete it out, and then take nutrients from
within the intestines and push it into the body. The intestines don’t just
digest food, they detoxify the entire body. When you have a healthy gut, you’re
Thanks for reading! If you have any
experience with ketosis as detoxification or the GAPS diet, please share that
with us. I’ll learn from your statements and I appreciate this team effort.
We’re trying to figure out chronic disease.
There are two subjects that people have been talking about on YouTube: fatty liver and insulin resistance related to eating fat and ketosis. Two doctors that I watch, Dr. Greger and Dr. Berg, have talked about this, but I need to put in my two cents because there’s some missing data. Let’s dive into the two topics and discover the best diet for fatty liver and diabetes.
says that chronic disease is fat deposited in the abdomen and in the organs of
the abdomen, and I agree with that; that’s a true statement. His next
statement, however, is that in order to prevent that, you have to go vegan, and
that isn’t true. In fact, ketosis is better at cleaning up all that fat.
Dr. Berg has
read his Guyton physiology textbook in his videos, and, reading from the
textbook, he says that ketosis is a low insulin state, which results in fat
deposition in the liver. There’s new research that disproves that—check out the
link below—and then think about it logically: when you go into ketosis and your
body’s burning fat, all the cells are burning fat. Fat is pulled from
everywhere. Ketosis won’t pull fat from everywhere except your liver or
put fat in your liver while it’s cleaning everything else up… that doesn’t make
any sense. Ketosis is going to clean up everywhere, including your liver.
I talked to a
guy yesterday on the phone, and he bicycles for exercise, and some days he’ll
do 100 miles or 200 miles in one day. And he told me that the last time he
biked, at mile 120, he got this energy suddenly, and then he started passing
everybody. That’s because, at that moment, his body went into ketosis. During
that time bicycling in that great state of health, in the middle of a 200 mile
bike ride, was his body creating chronic disease by depositing fat in the
liver? No, it was cleaning up the liver.
Likewise, if you go into ketosis after four days of fasting, and now you’re on day six or seven or eight, your body isn’t creating disease by depositing fat in your liver! There are many benefits of ketosis because it’s cleaning the liver and cleaning all your organs. Fatty liver disease is actually solved by ketosis.
In the link
below, there’s a study showing that there’s noticeable improvement in the fatty
liver problem in just three days of ketosis. That’s ridiculously fast. A
nutrient that helps with cleaning up fatty liver, by the way, is choline, which
is in dietary fat, and can be found in supplement form too.
says in one of his videos that insulin resistance is when the cells are filled
with fat, and that prevents insulin from working on the cells, therefore,
dietary fat is the cause of diabetes. That’s what he says, and it isn’t true.
So then, what is the cause of diabetes? It’s sugar consumption. Keep in
mind, however, if you add dietary fat into the equation, and you’re
eating sugar plus fat, now that’s the worst thing you can do.
Dr. Berg had
a rebuttal to Dr. Greger, and Dr. Berg had his physiology textbook out, and it
says, basically, that there are different causes of insulin resistance. His
rebuttal is that nowhere in the textbook does it say that fat in the cell is a
cause of diabetes. You can argue back and forth about who’s right, is it Berg
or is it Greger—Greger has newer information, new research—but the point is,
the solution to insulin resistance is always the same: ketosis.
If it is
the fat in the cells that causes diabetes, how do you get the fat out? You go
into ketosis and it cleans it out. Ketosis cleans the cells of fat, it cleans
the liver of fat, it cleans your organs of fat, it cleans your body of unwanted
A study on ketosis:
I was at a seminar January of 2017 called Low Carb USA in Florida. There’s this particular study I want to reference. In summary, there were three categories of mice, one was on the Western Diet (WD), the second group was on a ketogenic diet (KD), and the third was the control group (standard Rat Chow). At the conclusion of the experiment, they sacrificed the mice, weighed the organs and looked at the health of the organs, and tested the blood. They had opened up their abdomen, and you can see that the high carbohydrate mice had fat embedded in their abdomen and the organs looked sick—they looked brown when they should have been pink. The ketogenic mice were lean throughout and their organs were pink and healthy. The bottom line is, if you want to solve either of these problems like fatty liver or insulin resistance, do ketosis!
To be successful with the ketogenic lifestyle one needs to remember that it is a low carb, moderate protein and high-fat diet that you cycle in and out of.
It can seem complicated, and you hear positive and negative feedback from different doctors and healthcare professionals. It is not complex and here are a few tips to help you with your ketogenic lifestyle.
When looking at the macronutrients, it’s important to look at all 3. The body’s macronutrients are fat, protein, and carbs.
Eat Moderate Amounts of Protein
Protein burns like sugar clinically, not physiologically. What this means is too much protein prevents ketone formation and elevates sugar in your blood just like carbs.
All 3 Macronutrients are Related to Each Other
You may hear doctors on social media saying they can clinically prove high-fat eating or low carb diets are bad for you. What they are missing is the other macronutrients. If you are to talk about carbs, you must also relate the protein and fats, too in the same conversation. This is key.
For example, If you eat high carbs with fat it is very unhealthy. Eating high protein with high fat is also dangerous. Eating an equal balance of fat, protein, and carbs is also not healthy! What is healthy is high fat, moderate protein, and low carbs.
Cycle In and Out of Ketosis
Getting into ketosis for the first time may take a few weeks. Once you are in it, you then have to come out by raising the carbs and/or protein. Then you go back into ketosis. Cycling in and out is where you get the greatest benefit.
When you go into ketosis your lower your insulin, sugar and mtor (insulin for protein) and other things which helps decrease inflammation and reverse disease. Then you come out of ketosis to raise sugar, insulin, etc. You raise and lower these hormones and other factors on a regular basis.
This is BALANCE. It’s like setting your thermostat to 70 in your house. The heat goes up and down from 71 to 69. Up and down is balance. If you stay in ketosis for too long, or out for too long, you drive these hormones and other factors in one direction for too long. This is unbalanced.
Another value to cycling in and out of ketosis is your cells adapt to using one fuel, sugar, then the other, ketones. It’s like a hybrid car that seamlessly goes from gas to electric then back to gas. Healthy cells get stronger when you cycle from sugar to ketones whereas unhealthy, sick cells cannot so they die.
Depending on your health goals you may want to get into ketosis a few times a year or 28 days each month.
Look at Your Macronutrients – Fat, Carbohydrates and Protein
This is a simple approach to help remove confusion and overwhelm which often lead to frustration and abandonment of a great lifestyle. For example, if you want to be in ketosis eat a 2:1 ratio of grams of good fat versus carbohydrate grams and protein grams combined. A 1:1 ratio for most people will keep you just outside of ketosis.
When coming out of ketosis you could shift to a 1:2 ratio and then shift back to the 2:1 ratio when you are ready to cycle back into ketosis.
Use an app on your smartphone called Cronometer to track your macronutrients.
Be Cautious with Exogenous Ketones
Exogenous ketones are a powder ketone supplement. Going into ketosis naturally with your diet is optimal. Your ketones naturally go up and your glucose and insulin naturally decrease. If you consume powdered ketones, your glucose and insulin remain high and that is a potentially dangerous state for your body to be in. This is especially harmful to people trying to heal from chronic illnesses.
Measuring your glucose and ketones takes all the mystery out of whether you are in ketosis or not. I’ve had many people they were in ketosis or they ate ketogenically but when we test their blood, it’s as though they had done nothing at all even though they had lost weight!
The diet recommendations measure ketosis in your food. You also want to measure it in your body. The best, most accurate way is through blood testing. There is a device called Keto-mojo that we recommend. You can also test your urine or breath for ketones. These are cheaper and less accurate but still valuable.
Resolving chronic illness doesn’t need to be complicated.
The single most common mechanism of chronic illness was widely known from the 1920’s through the 1950’s. It was forgotten or squashed around 1961.
That mechanism is a nutritional deficiency or toxicity of the liver causing “lactic acidosis.” The main cause is eating excessive amounts of carbohydrate foods, including sugar, that is deficient in all 50 to 100 B vitamins.
Lactic Acidosis is an increase of the waste products of sugar digestion relative to oxygen in the blood.
These waste products make arteries and capillaries dilate. Now the capillaries have an excess amount of waste, a deficiency of oxygen, and a slowness of circulation. This capillary engorgement of toxic, hypoxic blood causes the cells in that area to die. Cell death leads to organ death which creates a classic pattern of symptoms depending on which organ. Don’t be fooled into treating these symptoms; you must treat the cause and the mechanism
All chronic disease is, is a gradient level of lactic acidosis.
You can have a small amount in a localized area. In the end, an extreme amount puts you in the hospital. Disease names and drugs are given to treat the symptoms, as the progression of this mechanism continues.
Other wastes that crowd out oxygen in the blood are mold, chemicals, and metal toxins. The mechanism described above remains the same. Conventional medicine ignores these and all of their natural solutions.
I discovered this mechanism from old medical books and nutrition articles to resolve my toxic black mold exposure. Contact us to see if we can help you. You can fill out a New Patient Form or commit to our Long Distance Patient Program.
Our body burns fuel from only three sources to produce energy: sugar, fat, and ketones.
Your body will use the fuel that is most plentiful.
Sugar burns inefficiently and leaves four waste products that cause disease and inflammation. It also burns quickly causing you to be hungry more often, eat more, gain weight, and cause inflammation and disease. Americans tend to have a diet that is high in sugar and thus their blood is high in sugar.
Burning fat is great and stops the spread of chronic disease throughout your body. It burns efficiently with no waste products and maintains energy for a long time but isn’t as awesome as burning ketones.
Ketones are water-soluble chemicals in the body made from fat. To convert your body to using ketones, called ketosis, you must increase your healthy fat intake and reduce your carbohydrate and protein intake. There are several ways to do this.
Ketosis turns off your bad DNA, reduces inflammation, lengthens telomeres, reduces insulin, reduces MTOR, reduces blood sugar, reduces inflammation, turns on the brain, provides incredible endurance, and detoxifies the body. It MUST be cycled until determined otherwise, you do in and out of ketosis.
Getting into ketosis is an ancient therapy that is best done with professional help. The practitioners at The Nutritional Healing Center have researched many methods of getting someone into Ketosis and when it should be done. Our practitioners can guide you on your journey to better health with an individualized eating plan to get your body into Ketosis and testing to see when you are in Ketosis. We are here to help you achieve optimal health and feel your best! Call now to speak to our Patient Coordinator at 734-302-7575.