The Ketogenic Diet

I'm pretty new to keto and am doing it pretty loosely. I would like to keep better track of my intake. What are some good apps you have used for tracking your keto diet?

Here is an assortment of advice for those who are just starting their keto weight loss journey, based on the experiences I've had with it the last 6 or 7 years. Everyone's experience will be a little different, but this is what worked for me. I used keto to lose roughly 100 lb.

There's a lot here, but I hope it's useful for someone.

Macros

Carbs are a limit: stay under this number every day. Protein is a goal: reach this number every day. Fat keeps you full: you have a fat allotment in your macros, but if you're not hungry and you're not meeting your fat number, don't worry about it. It just means your body is using the fat you already have (around your midsection!). For serious weight loss, try to come in under your fat number.

Calculating Macros

Don't overthink this. Most of the calculators online are designed to help you determine your Basal Metabolic Rate, which is the number of calories you burn every day doing nothing: your body is just working to keep your body temp up and keep your heart sending blood to your brain. Once you have that number, then you can work out how many calories you should eat in a day to lose weight. But if you're just starting out, a reasonable guess is fine, and you can adjust later. The BMR range is typically between 1200-2000 calories a day.

So make an educated guess, to the nearest 100. Are you a short person? Pick something closer to 1200. Are you a tall person? Pick something closer to 2000. We can always tweak it later once we're in the habit of eating in a keto-friendly way.

The Protein macro is calculated using your "lean mass", which is what you would weigh with 0% body fat. But that's hard to figure out and the numbers are generally forgiving anyway, so to make things easy, we will use your target weight: your weight at a healthy BMI. What your doctor says you should weigh.

Then we calculate our macros this way: Each gram of fat has 9 calories, and each gram of both protein and carbs has 4 calories. Let's assume a 1700 calorie day, and a target weight of 170 lb (78 kg).

Carbs: We will start with a limit of 20g net carbs a day. That's 20x4=80 calories. Most of the population is in ketosis at that level; if your body can handle more and manage to stay in ketosis, good for you! You can always adjust later. But start with 20 grams. Protein: Eat roughly 1 gram of protein per kg of your target weight (or a little under 0.5 gram per pound). That's 78x4=312 calories, round up to 320. Fat: Once you have your carb and protein numbers, fat is just the rest of your calorie allotment. So 1700 per day, minus (80+320=400), leaves 1300 calories of fat. 1300/9=144g of fat.

So in this made-up example, our macros are: 20g net Carbs (do not exceed) 78g Protein (meet) 144g Fat (up to, and only if hungry)

You should calculate your own starting macros using the method I outlined above, or use one of the calculators available online.

Net Carbs

There are essentially 3 kinds of carbs: sugar, starch, and fiber. Sugar and starch are treated as essentially interchangeable by your digestive system: they both use the same basic chemical reactions during digestion. Fiber is indigestible, and is ignored by your digestive system altogether. (It goes right through you!) We really only care about limiting the sugar carbs and starch carbs. Together, these are called "net carbs," because they are "all the carbs except fiber." Only net carbs count toward your macro.

Finding the net carbs in a specific food is based on where you live.

In the United States (and in Canada), the nutrition label includes fiber in the "Total Carbohydrates" line. This line represents "Starch + Sugar + Fiber". So to calculate net carbs, you would take the Total Carbs and subtract out the Fiber, which is an indented entry below Carbs somewhere. I live in the US, so this is the system I'm used to using.

In most of the rest of the world, including the EU and Mexico, Carbohydrates do not include Fibre. The Carbohydrates line represents "Sugar + Starch", and Fibre is listed completely separately. In those places, you should not subtract Fibre from Total Carbs.

The best way to tell the difference between the two is the indentation. If Carbs and Fibre are listed at the same indent level, they're separate. If Carbs are listed with Fiber indented, they're included and you have to subtract Fiber to get net carbs. (You can also sometimes tell by the spelling of Fiber/Fibre.)

What do I eat?

Food! Real food. Meat, green veggies, eggs, cheese, nuts. Keto is frequently derided as the Bacon-and-Eggs Diet, but it can also be the Steak-and-Salad Diet, or the Chicken-and-Broccoli Diet, or the Dry-Rub-BBQ Diet, or the Eggroll-Bowl Diet, or the Pizza-Casserole Diet, or the Sausage-and-Mushrooms Diet, or the Spinach-Fritatta Diet, or... whatever you want it to be. Technically, nothing is off the table as long as you meet your macros. If you want to blow your entire daily carb budget on one tortilla, go for it. But I'd much rather spread those carbs out to lots of broccoli with cheese sauce, or salad with oil & vinegar, or some onions in my Fritatta, etc.

The best way to do keto is to cook your own food. Buy fresh, whole ingredients and make simple, wholesome meals. I personally steer clear of anything in the grocery store with the word "Keto" on the box, because that means it has a bunch of fillers and other nonsense in it to make it both shelf stable and appetizing: two mutually exclusive properties. I also avoid any Keto replacement desserts, first because eating sweet things gives me cravings, and second because it's just not worth it (see the toilet section below).

It's fine to eat out on Keto. Get a bunless burger, order a steak, get the salad. Be willing to customize your order a bit; most chefs and wait staff will understand what "low carb" means. Pro tip: at the steak house ask for "loaded broccoli". That's steamed broccoli under a pile of everything that would normally go on a loaded baked potato: butter, cheddar cheese, sour cream, chives, bacon.

Keto is not the same as gluten free: most things labeled "gluten free" have a bunch of rice flour in them, which is carb city.

There are lots of resources for getting started with keto recipes if you search for them. Stick to the ones that use a simple meat/veggie/eggs combo at first. Finding a meal plan and doing some weekly meal prep is a great way to enforce the first couple weeks.

Yes, it's totally possible to be vegetarian or vegan on keto, it's just a little more work. You have to find some way to keep your protein number high without resorting to the usual substitutes like beans (which have lots of carbs).

Keto Flu

The Keto Flu is experienced during the first couple weeks of someone just starting keto for the first time. The person is tired all the time, gets headaches, maybe muscle cramps, and generally has a terrible time.

This is almost certainly due to dehydration and a lack of electrolytes, and is completely preventable.

When your body is transitioning to fat burning, the first thing it does is flush a bunch of glycogen out of your liver, and all that glycogen was held in there by lipid chains held together with water. So you lose a lot of water the first few days. (You'll hear this referred to as "The Whoosh", and it's the reason keto newbies can drop a lot of weight the first week!) This means it's vitally important to stay hydrated when you first start keto, since headaches and tiredness are both symptoms of dehydration. The secondary effect is that on its way out, all that water takes a bunch of dissolved electrolytes with it, and your body ends up with a deficit if you only replace them with plain water. Electrolytes are salt ions that help your muscles and nerves conduct electricity, typically sodium, potassium, and magnesium. It's important to keep electrolytes in balance when you first start and your body is shedding water.

So make yourself some Keto-ade! This is a mixture of electrolyte salts dissolved in water, sometimes with a little flavor to mask the taste. For a complete solution, check out brands like LMNT: they make easy-to-use powder packets you can mix into water, and contain all the right electrolytes in the right proportions, but they're a bit expensive to use all the time. A cheaper "good enough" solution is to get a package of Lite Salt (or low-sodium salt), which is Sodium Chloride and Potassium Chloride in equal proportions, and mix that with water. I mix a little less than a teaspoon in 20 oz, and add a squirt of Mio flavoring (lemonade flavor is my jam). Generally sports drinks like Gatorade/Powerade don't have enough electrolytes in them to be useful to ketoers, plus you have to be careful not to get the ones with sugar, so I'd steer clear. Also: use salt when you cook! Not only will it provide electrolytes, but it makes everything taste better, too.

The Word "Keto"

There is a lot of misinformation about nutrition out there. Entire generations of people grew up with the incorrect assumption that saturated fat and cholesterol were the enemies to good health, and that idea has pervaded our culture and endured even in the face of solid scientific evidence to the contrary. Keto works, but anytime you talk to someone about it, they will inevitably tell you how unhealthy you are and how you shouldn't be eating so much fat.

People also, psychologically, have a hard time watching someone be successful with weight loss, and will try to get you to cheat every chance they get. "It's just a slice of cake, no big deal."

The correct answer to all of this is to never talk about your diet with anyone unless they ask first, and even then, don't ever use the word "keto." Just say you are cutting back on sugars and snacks, and that usually shuts them up. If they offer you something, just say "no thank you" and smile. No reason required.

Then when you are in line at the grocery store, and see that guy over there in the shirt one size too big who is holding a slab of beef, a block of butter, 2 dozen eggs, and big bag of pork rinds, you can just quietly make eye contact and nod knowingly to each other. He gets it.

Never Trust a Keto Fart

Lots of newbies have stories to tell about their horrible toilet experiences when first starting keto. These, too, are mostly preventable, but it might take some time to dial it in for your specific digestive system.

There are two primary causes of the "keto diarrhea"... First, electrolytes, like the ones you are drinking in your tasty Keto-ade, can easily act as a diuretic and cause your intestines to "clean house," especially if you drink them all at once. Never chug your Keto-ade. Sip slowly, like a fine wine. Start small with the amount of Keto-ade you drink each day, and only add more if you get more Keto Flu symptoms. Second, lots of sugar substitutes like erythritol, xylotol, sucralose, aspartame, etc., can cause your system to clean itself out as well. Different people react differently. So if you are starting keto by replacing your desserts with keto versions, or drinking a lot of diet sodas, you are likely ingesting much more fake sugar than you used to which can lead to the aforementioned issues. I tend to avoid all fake sugars for exactly this reason.

There's a third reason which is probably not primary, but may have some effect: your gut biome, meaning the sum total of all the bacteria living in your digestive tract that help you digest your food, is made up of lots of different species that all feed on different things. As you adjust your diet, the ones that fed mainly on sugar, starch, and the other stuff you've given up will slowly die off, and the species that fed on the wholesome, healthy food you're eating now will thrive and take over. This is a gradual process, but it will have some interesting follow-on effects, including changing your tastes and cravings and generally uplifting your mood. Yep, that means your sweet tooth will eventually go away if you stop eating sweet things long enough, and simply eating better can work wonders on your depression. Wild stuff.

Cravings

Oh my god the cravings! What do I do?! I could eat a whole cheesecake!

Relax. Cravings happen. There are a few ways to handle them.

First, make sure you remove temptation. Throw out all the carbs in your house if you have to. Have some healthy keto snacks on hand just in case (but don't go overboard with the snacking since it sneaks up on your calorie total). A handful of nuts like almonds, or maybe a teaspoon of peanut butter, or a square of cheese, or a few pork rinds will help get you over the hump. Avoid sweets, even with fake sugar, since that just triggers more cravings (it certainly does for me). Second, find something else to do. Fat people spend a lot of time eating, and when I moved to keto I found myself with more free time than I thought possible. Pick up a hobby, something where you use your hands, like knitting or carpentry or playing an instrument. Go for a walk. Call a friend. Find a way to distract yourself. Finally, remember that these cravings are not your body yelling at you... they're actually your gut biome yelling at you. Those nasty, angry species of bacteria that used to feed on all the starch and sugar you ate are currently starving, and they're screaming about it. So be patient while those species finally die of starvation, and are replaced by the much more stoic and reasonable species that munch on fat and leafy vegetables. Those guys are cool.

I also found that resisting cravings helped me to reframe my entire relationship to food. I simply convinced myself that things that are good for Keto, like meats, veggies, eggs, and so forth, are FOOD. Anything else is NOT FOOD. At least, it's NOT MY FOOD. Starch and sugar made me fat, and are therefore bad for me. If I treat them a little like an allergy, I can more easily say no. I can watch others eating cakes and cookies and chips, and think to myself "I'm glad those people are enjoying those things, but they're NOT MY FOOD. They will make me sick." And the thing is... that attitude is not wrong. When you spend enough time on Keto, and then cheat and eat a bunch of carbs in one sitting, not only will you get horrible muscle cramps as your liver sucks the moisture out of your muscles to pack the carbs into glycogen stores, but you'll feel a carb hangover the next day, with foggy brain and a splitting headache and everything. Carbs really do make you sick.

So stop eating things that make you sick. Enjoy real food, wholesome tasty food that is fresh and was made with butter and salt, and tastes like a slice of heaven.

Keep calm and keto on.

I've spent the past 13 years on a ketogenic diet of some form. When I started, I weighed 270 lbs and it was the heaviest I had ever been in my life. I felt gross, demotivated, and stuck. When I smashed off 50 lbs in the first few months without really knowing what I was doing, it was a godsend. The next 30 lbs took me over a year, but was completely worth it.

Since then, I've wavered from extremely strict keto with 18:6 and sometimes OMAD (One Meal a Day) intermittent fasting... to promising myself that I'd get back to roughly ketogenic macros at least once a week - and sometimes failing at that.

Over the past year, I've oscillated between 230-260 lbs multiple times, and decided that it's time to get back to basics. I'm not tracking my calories, but I am monitoring the TYPES of foods I'm eating. No more processed foods - if I didn't make it, I'm not eating it. At least this way, I'm at least familiar with the ingredients and I know that it's got a whole-muscle protein and a giant pile of veggies in it. And I'm minimizing the amount that I eat at restaurants - once every 6 weeks or so. Even when I do eat outside of home, I'm making sure I order salads with a hefty serving or protein, or something from the grill (chicken, steak, fish).

It's not easy. Doing this for so long makes it really easy to let yourself "rest" and tell yourself the story that you'll get started again "tomorrow".

Today, I sit at 235 lbs. I'm on a long journey to 190, and I'm not in a hurry. It's really because of the keto community that I've been able to continually come back and check in on my relationship with food.

Right now, I'm disciplined and loving it.

Hello and welcome, Keto enthusiasts and curious explorers!

As you may already know, recent changes in Reddit's third party app policies have sparked intense debates and unsettled many within the Reddit community. We've heard the concerns and in response, have decided to create a new space, a safe haven for us to continue our vibrant and diverse discussions about the ketogenic lifestyle. Hence, we introduce to you - our brand new magazine on kbin.social, aptly named "Keto."

Reachable from kbin or Lemmy: https://kbin.social/m/keto/t/12488

The Keto magazine aims to be your go-to resource for everything related to the ketogenic diet. We envision a community that is supportive, informative, and inclusive, with discussions ranging from delicious low-carb recipes, scientific studies on the benefits and challenges of keto, personal stories of triumph and transformation, and all things in between.

Whether you're a seasoned /r/keto refugee, seasoned keto veteran, just starting your low-carb journey, or simply curious about the keto lifestyle, we welcome you. We're excited to have you join us in shaping this space into a thriving, informative, and supportive community.

We also encourage you to contribute by sharing your own experiences, knowledge, tips, and questions. This community thrives on the sharing of personal journeys and insights. No question is too small and no story is insignificant.

So, let's get the conversation started! Share your first post, introduce yourself! We can't wait to see how this community grows and evolves with your input and interactions.

Welcome to Keto on kbin. We are thrilled to embark on this new journey with you. Let's keep the spirit of our old community alive while creating new memories and experiences here.

Welcome aboard!

\~ epaka \~

What the Hell is a Ketogenic Diet?

“A hit-the-ground-running introduction to not being fat any more" \~ /u/keto4life, 2016

Ketogenic Diets have grown in popularity and criticism over the last twenty or so years. Popular Ketogenic Diets include: South Beach Diet, the ‘induction’ phase of the Atkins Diet, and several natural diets all over the world used by various tribes and peoples.

1. What Does Keto Do to My Body? Ketosis, to put it simply, is the state in which you burn fat for fuel. The human body isn’t stupid, it will burn what it has in most abundance that yields the most energy for its volume. Carbs (some) burn up quick but are packed with INTENSE fuel that yield large bursts of energy. Compare this to an energy drink that a lot of modern culture seems to adore. Fat and protein burn slowly and allow a steady stream of energy; your energy levels won’t soon crash because your body can’t get rid of it near as fast as carbohydrates.

Ketosis also helps regulate your blood without complications. Involving complex carbs into your diet causes your body to heighten your blood sugar and as a result produce insulin. This stuff is nasty in large amounts; consider it to be your blood’s very own personal, fat-kicking police force. High blood sugar is interpreted as TOXIC by your body, so the insulin regulates your blood to cleanse it. Soon, though, your body starts struggling to keep up; when you take high amounts of carbs (sugar) and the insulin cant keep up....your body converts sugar to fat and insulin stores it in cells. Your body is capable of regulating your blood sugar on its own without help when you aren’t mainlining so much sucrose. Ketogenic diets avoid such problems!

“But what about heart disease and cholesterol? I DON’T WANNA DIE; BACON ISN’T WORTH IT!”

There is no evidence linking ANY bad cholesterol or heart disease with animal fat. Early human beings ate more than FIVE TIMES the modern recommended intake of animal fat and protein; do not worry about high ANYTHING while on Keto other than energy levels.

“But what about vitamins and minerals?!”

See section two, Keto isn’t going to leave you without essential nutrients unless you live off of bacon and eggs. If that interests you, check out zero-carb communities.

2. What Do I Eat and Why? I’m a firm believer in having a varied, balanced diet. Keto offers plenty of options in this department. The fact is that you eat exactly what you want to. Some keto-ers do their entire meal plans with bacon and eggs with multivitamins. Some do all veggies, some fish and eggs with NO vitamins. I, personally, eat everything. Leafy greens, beef, pork, chicken, fish, and eggs are a part of my regular diet.

Yes, you can do keto as a vegetarian or even a vegan.

“So what's up with fat, protein and fiber and all that crap? What does it all mean?”

Fat is essentially satiety. Eating fat keeps you full and makes you not want to gorge on french fries and coke every two hours. Contrary to popular belief, you don’t have to eat 100,000g of fat to stay in ketosis. Though it is GOOD for ketosis, it has nothing to do with how much fat you take in. Protein is muscle fuel, to put it simply. Maintaining protein levels keeps you burning fat and not muscle tissue. While little evidence is present to suggest you NEED fiber in your diet, it can be used keep your bowels in check. PLUS, you naturally get fiber from leafy green veggies. Green veggies, while being delicious, are rich in vitamins A and K AND fiber. So why dislike fiber when it comes with all kinds of amazing beneficial nutrients. EMBRACE THE GREENS.

Carbs, carbs, carbs. As long as you’re generally under 20 grams of them per day, you’re fine. but try to get those carbs in vegetables or nuts (simple carbs!). Fiber is technically a carb, but we love it to death. You often hear Ketoers mention the term net carbs. Net carbs are the amount of carbohydrates in a food minus the fiber, as you cannot digest fiber and it doesn’t cause an insulin response. It's important to note that fiber isn’t an undo button, though. You can’t eat a bowl of ice cream with green beans and subtract carbs from the ice cream. You subtract it from the carb count of the food that contains the fiber. In general, try to get all the colours in food you can. Doing so ensures that you’re getting a wide variety of nutrients and even minerals. (Mmm...liver).

2a. What Do I Drink? Coffee, diet sodas and tea are acceptable (sans sugar and milk), but........

DRINK WATER

“You better love water more than Michael Phelps himself if you plan to last longer than a fuckin’ week on Keto.“ \~/u/BCrosby, 2012

2b. Are There Bad Foods out There? Ketogenic diets aren’t just about eating butter and shedding fat. Its about improving overall health. While things like hot dogs and Velveeta (processed cheese) are TECHNICALLY ketogenic in that they don’t contain tons of carbs...they’re generally not the best in terms of WHAT is in them. What’s in them you ask? Read the ingredients and see for yourself. If you cannot replicate an item in your kitchen... chances are you shouldn’t be eating the stuff anyway. Take pride in your food and what you make. Buy a low carb cookbook or try new recipes from any number of ketogenic recipe websites. Buy fresh, local ingredients.

CHALLENGE YOURSELF. Adopting a positive lifestyle around a diet can circulate into other facets of your life, too. That being said, when faced with the choice of un-organically sourced pork and a cream cake, use your common sense and opt for the lesser of two evils. Don’t use a bad situation as an excuse for poor judgement.

3. Exercise - Where Do I Start? This is perhaps the most controversial question in all of /m/keto for the community. Exercise is great for your health, there is no question about it. Does exercise contribute largely to weight loss? Not really. The answer of if you should or should not lies within the question of what YOU want from a ketogenic diet. Do you want to shred tonnes of weight? Do you want to build way more muscle? Do you want to do both at the same time? Do you just want to tone muscle? All of these come into play when exercise becomes involved. Someone like Gary Taubes will tell you that exercise isn’t for weight loss because it leads to overeating later and you often eat more than you burned with the rigorous exercise. For way out of shape people, this may be the way to go for MOST of the weight loss journey. If you can exercise and not overeat, by all means continue.

What exercise you take up is up to you. Do something you enjoy, simply put. Do you like running? Buy a pair of shoes and have at it. Cycling your thing? Bike to your heart's content! It’s all good for you but remember to never let exercise get in the way of your goal. Take things in stages.

Maybe you need to lose a hundred pounds or so before you start involving cardio or HIIT. This isn’t supposed to happen overnight. There is no right or wrong answer other than what's appropriate for you. Exercise is important for health but not a complete staple for weight loss.

4. How Long Should I Do Keto? The short answer is for as long as possible. Some of us indulge more in carbs when we reach our target fitness but many of us never go back. After all, you don’t tell a druggie or an alcoholic to partake once in a while for indulgence sake! This isn’t meant to be a temporary fix or an excuse to go back to binging on hundreds of grams of carbs.

“It's been a week. Why do I feel like crap?”

The first week or more is your body adjusting to the low-carb lifestyle. This includes feeling miserable with symptoms of influenza, colloquially known as the dreaded Keto-Flu. Your symptoms will eventually go away, don’t worry. In the long term it is very worth it and if you’re lucky you won’t get it at all! Stay hydrated and drink salty broth if possible. Try not to over-exert yourself for the first week of the diet; wait to become more accustomed to using ketones as a primary fuel source before attempting too much exercise.

5. How Do I Know If I'm Stalling/Plateauing?! Plateauing is when you stop losing weight entirely for 2 weeks or more. It happens to all of us and there are a few ways to push through it. Firstly, fluctuation is natural when it comes to weight loss. Water is coming and going so fast in keto that you can never trust a scale to the exact decimal. The general rule is to weigh-in once every two weeks or so, and assess where you're at in terms of progress. More importantly, put in the effort to log your food. Logging is a simple discipline that, too, can spread to other aspects of your life. While you don’t HAVE to count your calories, it makes understanding problems a hell of a lot easier.

There are a few ways to combat plateauing. Some people do intermittent fasting (IF) as a means of breaking them. IF is when you break a 24 hour period into two sections. For example, a 20/4 IF schedule means that you fast for 20 hours (only drinking water) and then have 4 hours of calorie intake. You should do this anywhere from 3-7 days in order to break a plateau and some people even do it continuously. Water during a fasting state keeps your metabolism active and keeps you hydrated.

6. Booze: What's It Do? Alcohol is allowed on a low-carb diet but it certainly doesn’t come without a price. Booze DOES count toward the calorie count and often has carbs, so be careful! In the same way your body burns fat over muscle, it also breaks down alcohol before others, as it's toxic and needs to be handled as a priority. This means while you’re drinking and alcohol is in your system...you are NOT burning fat. It is also worth mentioning that your alcohol tolerance is LOWERED on while low-carbing. Space your drinks out more and be sure to avoid carby drinks like beer and sweet wines. Be safe and stay hydrated.

7. Tools of the Trade MyFitnessPal - A web based diary and also mobile app to log your food. Scales - Measure the weight of yourself AND of your food. Tape Measure - Its good to know the details of your weight rather than just blind numbers. The Internet - Seriously. There is all kinds of help and research out there; do NOT be afraid of it.

7a. MyFitnessPal Tips MFP is even better with friends! Don’t be afraid to add fellow ketoers or family members, and join keto related groups!

Set your goals. Go to Goals → Change Goals → Custom → Continue and add your Protein/Fat/Carb numbers as necessary. If you do not wish to pay for MFP Premium (and you absolutely don't need to at all), simply round your protein % up and fat down to fit.

Settings → Diary Settings. Add Fiber to your tracking to watch your net carbs!

8. Glossary of Terms MFP - MyFitnessPal Frankenfood - Horrible, man made food you shouldn’t eat if possible. Like margarine and hot dogs. HIIT - High Intensity Interval Training IF - Intermittent Fasting LCHF - Low Carb, High Fat FF - Fat Fast CKD - Cyclic Ketogenic Diet TKD - Targeted Keto Diet KCKO - Keep Calm, Keto On WOE - Way of Eating SAD - Standard American Diet CICO - Calories In, Calories Out OMAD - One Meal A Day IIFYM - If It Fits Your Macros SV - Scale Victory NSV - Non-Scale Victory

9. Videos/Web Resources/Recommended Reading

9a. Video Fat Head - A Documentary that debunks much of the conventional wisdom about health and examines the reality of Morgan Spurlock’s work Super Size Me Gary Taubes Lecture - Why We Get Fat and historical references to the truth Doctor's Discussion of Keto - Andreas Eenfeldt, M.D. discusses the parameters of Ketogenic Diets Sugar: The Bitter Truth - Robert H. Lustig, M.D. discusses the issues and dangers with sugar Robb Wolf on Paleo - Robb Wolf answers community questions on the benefits of low-carb/paleo The Paleo Solution - Robb Wolf - Discusses ancestral nutrition and “Western” diseases Your Leaky Gut and Grain - Loren Cordain discusses auto-immunity and Western diet How Bad Science and Big Business Created the Obesity Epidemic - David Diamond explains how industrial influences have shaped our diet and health care infrastructure King Corn - A documentary following the effects of the corn industry on rural America and her inhabitants Dr. Mary Vernon Lecture - A video playlist of great information and resources.

9b. Web Resources LCHF Outline - Eenfeldt’s personal website and the outline about LCHF Keto FAQ - Bodybuilding.com’s Megathread on the Keto Lifestyle AreYouReadyToReddit's 1-Week Meal Plan - A Guide to plan your meals up to a week in advance. Recipe Index - Bodybuilding’s Index of Low Carb Recipes Importance of Water - Why drink so much? Why is it hard to keep on Keto? Wolfram Alpha - Simple database to look at food and convert measurements.

9c. Recommended Reading The New Atkins for a New You, by Westman, Phinney, Volek, ISBN 978-0091935573 Wheat Belly, by William David, ISBN 978-1609611545 Why We Get Fat, by Gary Taubes, ISBN 978-0307272706 Good Calories, Bad Calories, by Gary Taubes, ISBN 978-1400033461 The Paleo Diet, by Loren Cordain, ISBN 978-0470913024 The Paleo Solution, by Robb Wolf, ISBN 978-0982565841 The Primal Blueprint, by Mark Sisson, ISBN 978-0982207703 The Ketogenic Diet, by Lyle McDonald, ISBN 978-0967145600