Introduction

Introduction

Anti-Viral Diet

In our clinical experience, we have seen how certain foods can contribute to certain conditions based on their chemical makeup.  In particular, there are many foods that can flare-up or lengthen a viral immune challenge.  These foods are high in an amino acid (a normal component of proteins) called Arginine, and usually low in an amino acid called Lysine.  Arginine is not harmful, but if it is consumed in larger quantities than Lysine, it is known to stimulate viral growth.  Lysine is suppressive to viral growth—some people even take it in pill form to prevent outbreaks of cold sores, etc.  The doctors can determine if Lysine supplements would be helpful in your case, or if other immune support will be more helpful.

As with any immune challenge, limiting SUGAR is essential to strengthening your immune system and speeding recovery.  The following list of foods to avoid is a suggestion, and not all of the foods will affect all people.  If you notice that your joints are achier, nose is stuffier, cold sores flare, etc. after eating one of these foods, it is safe to assume that you are sensitive to that food, and it should be avoided.

FOODS TO AVOID

  • Almonds and Almond Butter
  • Pecans 
  • Walnuts
  • Peanuts and Peanut Butter
  • Cashews
  • Pistachios
  • Hazelnuts
  • Macadamia Nuts
  • Brazil Nuts
  • Brussel sprouts
  • Caffeine
  • Whole wheat
  • Onions
  • Oatmeal
  • Pasteurized Dairy products
  • Sunflower seeds
  • Corn
  • Sugar
  • Sesame Seeds 
  • Brown Rice
  • Infant cereal
  • Split peas
  • Wheat Germ
  • Chocolate
  • Millet
  • Soybeans

FOODS TO ENJOY

  • Raw Milk Cheese
  • Meat, beef and pork
  • Chicken and turkey
  • Spinach
  • Seafood and shellfish
  • Eggs
  • Vegetables
  • Potatoes
  • Lettuce

If a food is found to exacerbate your viral condition, you may have to continue to avoid it even after the condition has cleared up to prevent a recurrence.

Module 2 = The ketogenic diet and fasting mimicking diet

Module 2 = The ketogenic diet and fasting mimicking diet

There are various ways to get your body to burn ketones. There is:

  • The ketogenic diet
  • The Fasting mimicking diet
  • Endurance exercise
  • Fasting

The only primer I want to give you before we start is this: What is a carbohydrate? Simply put, carbohydrates are a form of sugar. There are only 3 macronutrients: fat, protein, and carbs. Carbs are in all foods except meat. Carbs are the only macronutrient that matters for ketosis.

In another course we will go over Fasting in great detail and in a different course, we will cover the protein to energy ratio (P:E ratio) for weight loss and improved body composition. You will get a good overview of fasting in this course.

Know this from the beginning: There are unhealthy ways to lose weight and there are healthy ways.

You can lose weight on a ketogenic diet and maintain your muscles and body tissue and get all the benefits of the ketones…

… But if you try to lose weight by eating a low calorie diet, you do not get all the benefits of ketosis. 

Also, a low calorie diet, as prescribed by physicians and dietitians is low in fat intake because fat has the most calories (9 calories per one gram or fat) compared to carbs and protein (4 calories per one gram of carbs and protein). The low calorie and low fat diet will make your body hold onto fat and you gain weight. This is what happens in the standard nutrition advice and this is why 91% of American men are overweight. 

“Eating less” or pushing you half full plate away is not a solution.

You can also lose weight on a vegan diet but typically you lose your body tissue like muscle, bone, and brain. 

I will be presenting several plans to teach you how to get into ketosis. There are some simple one step plans and there is the most in depth plan. It has multiple steps in detail including how to measure ketosis in your body and in your food. It is the bulk of this lesson. Please read all of it so you get all of the information. 

Basic point #1:

Carbs are in all foods except meat. 

The foods with the highest carbohydrate content are in this order:

  1. sugary junk foods and soda
  2. Grains whether whole or processed
  3. Fruit
  4. Vegetables
  5. Dairy
  6. Meat

Meat has zero carbohydrates.

Basic point #2:

Eating protein does not affect your level of ketosis. Eating meat (protein) helps satisfy your appetite and maintains the structure of your body. My favorite reference to prove this is linked here. Scroll down the page to see the graph: https://sci-fit.net/carbs-protein-ketosis-research/

Here are simple lessons about getting into ketosis…

Simple lesson 1:

The single most important fact to get into ketosis is to get your carbohydrate intake to less than 20 grams per day. 

Simple lesson 2:

You can get into ketosis by just eating meat. Even if you eat large quantities of protein.

Simple lesson 3: 

Fasting will get you into deep ketosis.

Let’s start now with a step by step process to follow to make sure you achieve ketosis and you have measured to verify it. The lesson goes on into the future over several weeks to 2 months. 

HERE WE GO!:

Module 4 = What to do after the initial weeks are over

Module 4 = What to do after the initial weeks are over

What to do after the initial weeks are over.

This is not a quick fix – this is a lifestyle. Things change as your body and diet change. Don’t give up even if you are frustrated after 3 months. 

Please remember that everyone is different! Your results will depend on the speed of your changes and how your body reacts. Don’t beat yourself up by comparing your results to others. 

For context, I’d like to share more about my history… I “tested” the low-carb diet from 1999 for 5 years before I settled on it as a good diet for me. In 2016, I went into ketosis one day a month for 6 months. SLOW! Once I started eating the carnivore diet in August of 2018, it took about 6 months for my body to get used to it. 

Don’t be frustrated if you are not in ketosis by day 3! 

Module 3 = Nutritional Ketosis

Module 3 = Nutritional Ketosis

Hello and welcome to Lesson 3.

In this lesson I have created 3 Topics, you will see them below. Simply go through each topic and click on the next button to move you way through them.

Once completed you will be returned back to this lesson and can click on the – next lesson – button below to continue moving through your course.

Module 5 = The fast mimicking diet

Module 5 = The fast mimicking diet

The Fast Mimicking diet

The Fasting Mimicking Diet or FMD is a 5 day “trick” to get into ketosis; it is not a lifestyle. 

It can be done once a month to exercise your cells into ketosis which is very healthy. 

It is low calorie and less than 20 grams of carbs per day. 

Here’s how you do it: 

Eat one avocado and one scoop of greens powder (i.e. Greens First PRO) for breakfast.

Eat one avocado and one scoop of greens powder for dinner.

Follow this plan for 5 days. 

The Greens First PRO greens powder that works really well is here: https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=171794&partnerID=0&catid=

And search “greens”. There is a chocolate version and a stevia sweetened greens. 

The point is that you are feeding your body lots of micronutrients in the green drink and avocado and it is easier to achieve ketosis compared to a water-only fast. Your body knows it is “not starving” and that more food is coming later. It takes all the micronutrients and salt from the food and gets into ketosis easily. 

If you absolutely need to cheat on a day, add in a little bit of low carb cucumber or romaine lettuce. and/or 2 – 4 tablespoons of fruit oil (avocado, olive, coconut oil). 

During these five days here is what happens:

Day 1: You are surprisingly not hungry. 

Day 2: Now you may be hungry as your sugar stores are low

Day 3: Now you achieve ketosis and the hunger goes away.

Day 4: Autophagy occurs. This means old cells start to die off.

Day 5: A surge of new stem cells are made to replace the cells that had died. 

I recommend the ketogenic lifestyle over the fasting mimicking diet but I am offering you both in this lesson so you can experiment with both.

Regarding the ketogenic lifestyle: give yourself time to incorporate this and get results.  Here are examples or roadblocks we have overcome:

I have had patients take 2 months to get into ketosis. Give yourself time.

I have had patients battle “Keto-flu” for months until it was gone. Give it time.

I have had patients feel exhausted for 6 or more weeks before they had an increase of energy. Give it time, be patient and keep learning!

I have had patients’ urine test strips show zero ketones for a long time. The solution is to test the blood. Your body may be forming ketones in the blood and you’re not spilling them out into the urine- this is a good thing(!) but it means the urine stick won’t show ketones.

Some of my favorite keto cookbooks come from Maria Emmerich. She came to my office for a book signing once.

Here is her book “Keto Restaurant Favorites”: https://amzn.to/2v34eQJ

And her book “Keto Comfort Foods: https://amzn.to/2ubZLuv

Here is a great book: Keto: The Complete Guide to Success on the Ketogenic Diet, including Simplified Science and No-cook Meal Plans: https://amzn.to/38lm4g5

If you:

-Are a chef

-A foodie

-Need a wide variety of foods

-Desire keto versions of regular foods

-Fast recipes for your busy family life

-High quality restaurant style keto meals

… then check out Maria’s books. You can also find many keto Facebook groups.

On youtube, there is a great husband and wife couple called “Ketoconnect” and they talk about preparing meals and buying keto products. https://www.youtube.com/channel/UCzRYivTpUQ0r2qPPjfLoQiA

Keep in mind you don’t have to buy any specialty keto products although they do make life easier. I have created a keto bar in 6 flavors that can be found at www.goodfat.bar

Some people (like myself) can eat the same dozen foods, especially meat. Just heat meat and open a bag of salad to keep it simple. 

The most important idea to keep in mind is that the benefits continue for YEARS. Brain and body enhancement, strength, and energy continue to improve.

By law I must add this disclosure:

*The statements made herein have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure, or prevent disease. If you have any concerns about your own health, you should always consult with a physician or healthcare professional.

Module 1 = The many benefits of being in ketosis

Module 1 = The many benefits of being in ketosis

The ultimate goal is to become fat-adapted which means your body is making ketones and using them, too. The term “fat-adapted” was coined by Steve Phinney, Phd who is a 30 year ketosis researcher. Here’s a picture of me and Dr. Phinney at a Keto Convention at Ohio State University, my alma mater. I have met him several times at various low-carb seminars including the largest called “Low Carb Denver”.

In my opinion, the most important benefit of Ketosis is that it provides a buffer away from lactic acidosis which is what you hopefully grasped well while studying my free ebook and free online course. It is the death cycle and it is best avoided by having healthy organs and being in ketosis. 

Your body can make energy from multiple fuels. They are alcohol, glucose, lactate, fat, and ketones. Using alcohol and glucose are TOO CLOSE to lactate. Remember, lactate fermentation is the death cycle! Using fat and ketones provides a buffer away from lactate and the death cycle because you are enhancing the mitochondria. Alcohol, sugar, and lactate use are primarily outside of the mitochondria (but still in the cell). Get it? Use the powerhouses of the cells- the mitochondria- to their full extent. Enhance and multiply them with ketosis and exercise!

Being in the state of ketosis has many benefits. It is the “native state” of the human body.

Studies have shown increased health and prevention of cancer, heart disease, and diabetes. This diet reduces glucose and insulin and is the best solution for diabetes and hypoglycemia. 

When your body is burning sugar for fuel cancer, diabetes, and heart disease genes turn ON. When your body burns ketones like it is supposed to then cancer, diabetes, and heart disease genes turn OFF.

In ketosis, your body breaks down unwanted, pathological tissue such as fibroids, fat cells, cysts, skin tags, tumors, plaques, and calcifications. Yet, it builds up healthy tissue like muscle and bone as long as you eat enough protein. 

On the other hand, when you are using glucose as fuel, you build up all of these unwanted pathological tissues and fat cells and break down your body’s muscles, organs, brain, and bone. 

You could be eating a “healthy” diet such as avoiding junk foods and eating a lot of salads but your cells are still using sugar as their fuel. People eat this way for 65 years and they still get a heart attack or cancer. There are marathon runners who get diabetes because their cells are always using sugar as fuel and not ketones. 

It is imperative to achieve the state of ketosis regularly. Some people prefer to be in ketosis all the time. 

Ketosis is the foundational state of fuel usage for everyone.

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