Hormones Integrative Medicine

Dr.Kim’s Keto Diet Plan for Beginners

By Kim Crawford, M.D. Last updated: July 3, 2021
Dr.Kim’s Keto Diet Plan for Beginners

Is a Keto Diet Plan the Best Way to Lose Weight?

If you’re able to alter the way you eat and stick to the keto diet plan, this definitely does “deliver.”  Perhaps, you’re a “dieting” veteran, but still, that doesn’t mean you are versed in how to get ketotic, stay ketotic, and know exactly what to eat and when to eat it. You are also likely unaware of how long you can safely “do” ketosis, how to prevent side effects, and so on. Don’t fret—I’ve done all of the heavy lifting for you. In future articles, I’ll get into the health benefits of “going keto” such as control of Type 2 Diabetes, the role in the treatment of cancer, the prominent role in treating some types of cognitive impairment, epilepsy, diseases of female hormones such as polycystic ovarian syndrome and even Parkinson’s disease. Note: the verdict isn’t in regarding the long-term use of this keto diet plan, so my advice would be to use it when you need it and then eat an anti-inflammatory diet when you don’t. This particular article will focus on how and why to use the keto diet plan for weight loss.

Here’s a significant caveat: If you are using the keto diet plan to self-medicate a disease (which I never recommend, by the way), be careful that you don’t drop weight you don’t plan on dropping.

The new way to “do ketosis” is similar to the Atkins diet, which boosts the body’s fat-burning abilities by eating only low-carb foods and getting rid of foods high in carbs and sugar. Removing glucose and fructose from “carb foods” will allow the body to burn fat for energy instead of glucose. The major differences between the standard keto diet and the Atkins diet are the use of only healthy fats, less overall protein, and no bacon or other processed or seared meat. As an aside, I hope you know to never sear or burn your meat. High temperatures produce toxic, carcinogenic fats. Here is what I’ll cover in this article.

  • What’s in the Standard Keto Diet Plan?
  • Does Ketosis Suppress your Appetite?
  • Your metabolism and (therefore) calorie count in ketosis
  • Is the keto diet plan safe?
  • Protecting your Microbiome During Ketosis
  • What foods should you simply get out of your house?
  • Step by step: the beginner’s guide to doing a safe keto diet plan
  • What about the “Keto Flu”?
  • What are all of the Specific foods, beverages, condiments I can have?
  • How to calculate how much protein you need per day
  • How many carbs?
  • How much fat?
  • What should your week and day look like?
  • Your ketotic day at a glance

The Standard Keto Diet Plan

There are several ketogenic diets “out there” for people with mitochondrial dysfunction, athletes, and so on. However, for weight loss, we use the standard ketogenic diet. The guidelines are 70-80% healthy fats, 10-20% protein, and 5% carbohydrates. I’ll later translate this into a menu of what you should be eating. Also, remember there is actually no absolute limit to fat intake because energy requirements vary from person to person.

If you are already following my anti-inflammatory diet plan, you will notice the foods are quite similar. However, the noticeable difference is a significant increase in your intake of healthy fats. The key to this eating plan is that you will not feel hungry. Let me explain why.

Using Ketosis to Suppress Appetite

Ketosis is one of the best natural appetite suppressants. If you are eating a typical high-carb American diet, you are experiencing blood sugar swings that cause you to have bouts of intense hunger- sometimes within two hours of eating a meal.  When you start burning fat for fuel (ketosis) rather than using glucose for fuel (“regular eating”), your blood sugar will stabilize at a lower, healthier level, and the ketones made by your liver will suppress your hunger via two major mechanisms.

When it comes to the bulk of hunger pangs, we’re talking about ghrelin. Ghrelin increases appetite. When you eat a meal, ghrelin levels drop, but less so if you are overweight. When you lose weight, your body senses starvation, and ghrelin levels increase, but they do not increase if you are in ketosis. And then there’s leptin.

Leptin gets a lot of publicity as the “hunger hormone, ” but it’s really more of a “fat-storage hormone.” Ketosis doesn’t suppress leptin when you first start this diet. So at first, you might get a little hungry and even have some cravings. It’s not super common, but it’s possible via a couple of complex biochemical changes, including an increase in the relaxation brain chemical called GABA. If this happens, just “power through it” if you don’t have a Functional doctor like me, it won’t last long.

Anyway-back to leptin because this hormone is rather complex. If you are stressed, your cortisol level is up, which then raises your leptin level. Consuming a lot of grains and fruits (fructose) will raise leptin. Having an undiagnosed mold and mycotoxin illness will always raise your leptin. Doing this keto diet plan will help lower your leptin, allowing your fat cells to stop clinging to every calorie you eat. And then there’s the satiety hormone, CCK.

Ketones and CCK—the feel full hormone

CCK is a hormone released by your intestines after you eat. It seems to be a pretty intense regulator of food intake. In clinical studies, CCK injections make people stop eating. The normal decrease in CCK secretion with weight loss is circumvented when you eat a ketotic diet. So, another benefit of a keto diet plan for weight loss is that you won’t experience those annoying plateaus that occur with regular diets.

Your metabolism in Ketosis

You’ll be happy to learn that you don’t have to count calories. You. Just. Don’t! Eat until you are full and don’t snack. Ketosis is a natural metabolic booster, so don’t be afraid of the “fat calories.” You’ll convert the fat to brain-healthy ketones and use them for fuel, with the excess being excreted in your urine. Be careful not to add excess carbs, which could throw you out of ketosis. More about the number of fats, carbs, and protein you can eat coming up later in this article.

Is this diet safe?

Ketosis is safe if you are a healthy adult. If you have Type 1 diabetes, check with your doctor. If you have any lower GI issues such as Chrohn’s disease or leaky gut, you need to be very careful of food choices and length of time in ketosis. I always advise patients with “gut issues” to take the right supplements to heal the most common gut symptoms such as post-meal bloating, watch for flares and add a good fiber supplement to their regimen that serves as prebiotic fiber. Details about this coming up. During the first two weeks of your diet, it’s common to have some fatigue and brain fog.

Some people also develop dry eyes and sinuses. In addition, there is evidence that ketosis might disrupt mucous production in the gut, predisposing you to a possible leaky gut. It also might disrupt the microbiome.  I’ll therefore give you my recommendations on how to protect your gut below when I also discuss prebiotics and probiotics. Meanwhile, if the level of ketosis is too much for you, just adjust your level as I’ll instruct you to do further in the article.

Protecting your Microbiome During Ketosis

To maintain a healthy gut during the keto diet plan, use gut lining reinforcing products such as l-glutamine, colostrum, or even the peptide BPC-157. Also, eat or use prebiotics and probiotics: let me explain exactly how to do this.

Prebiotics are nondigestible carbohydrate compounds found in fibrous foods which assist in the growth of healthy bacteria in the gut. One mechanism of action: good prebiotics often create short-chain fatty acids such as the very healthy-bacteria-friendly short-chain fatty acid called butyrate. Good sources of prebiotics include unripe bananas, raw leeks, raw or cooked onions, raw dandelion greens, Jerusalem artichokes, chicory, asparagus, raw garlic. You can also purchase prebiotic fiber blends and put them in smoothies or shakes.

Probiotics are live bacteria that are ingested, multiply in the gut, and have beneficial effects. One benefit you’ll love is that they increase your metabolism. Sources of probiotics are dairy or coconut kefir or yogurt and fermented foods such as kimchi and sauerkraut. A complete list is below.

  • Yogurt (sugar-free), including non-dairy coconut yogurt (Homemade from starter cultures is best.)
  • Cheese made from raw (unpasteurized) milk with the latest research showing that A2 dairy is the healthiest choice
  • Kefir (fermented milk or coconut drink)
  • Pickles (refrigerated, nonpasteurized)
  • Olives (organic, no additives)
  • Kimchi (spicy Korean condiment)
  • Sauerkraut and other fermented vegetables (refrigerated, nonpasteurized)
  • Kombucha (sugar-free, effervescent cultured drink)

Since you have to make a daily effort to eat sufficient probiotics, many people use probiotic supplements instead. State-of-the-art supplementation combines Lactobacillus and Bifidobacterium species plus sporulating probiotics (Bacillus species) to create more gut diversity and even some healthy yeast (Saccharomyces) if you do not have mold mycotoxins in your environment, making you sick.

In addition to the dietary additions above, there are modifications to typical keto diet plan foods, which are suggested by functional doctors who want to protect your gut. Multiple clinical studies show that plant-derived protein is far more beneficial for your microbiome (and your metabolism) than animal-based protein. A way to augment this effect is to take omega-3 fish oil supplements to offset the high amount of omega-6 fatty acids you consume when eating meat. Lastly, let me remind you how harmful to the gut processed foods and most artificial sweeteners are.  And while I’m discussing harmful foods, let’s segway right into what foods to get out of your house before you get started on your keto diet plan.

Get rid of these foods

Those of you reading this are coming from many different food worlds. Some of you are already trying to follow a healthy diet. Unfortunately, commercial diet plans may have hoodwinked others and now eat many processed (just like junk) foods from the diet plan. Still, others might be eating what they think are healthy foods such as whole-grain bread. So what’s wrong with whole-grain bread, you ask? Sadly, whole-grain bread cranks up blood sugar more than eating sugar!

Lastly, there may be some of you who are still eating a typical American diet filled with processed and fast foods, sugar, and starchy, processed carbohydrates. No matter what food world you are coming from, you need to clear your pantry and your life from a host of unhealthy and decidedly weight-gainer foods so you can lose the pounds once and for all. Please clean out the sugars, starches, packaged and processed foods from your pantry and freezer. You are going to eat whole, fresh, real food. Guess what? You will feel satisfied, and you’ll love it!

Other no-nos include eliminating most (but not all) dairy products (high in the sugar: galactose) and all grains. Recall you will only consume “healthy fats,” so hydrogenated vegetable oils (cottonseed, canola, sunflower, etc.), peanut butter, and soy products need to go. Don’t worry about the peanut butter because you can have healthy (raw, sprouted) cashew butter and some almond butter.

The beginner’s guide to using ketosis for weight loss (how-to’s):

  1. Throw out (or donate) the unwanted foods and get psyched.
  2. Get a ketosis meter or urine strips that measure ketones. Check morning and evening: .5-3.0 mmol/l is the range you’ll want to be in. I’ll discuss where “you should be” when discussing the keto flu in the next section.
  3. Get a scale and weigh yourself in the morning before consuming anything.
  4. Make a grocery list, health food store list, and online purchase list for the products and foods you will need for success. Find out local sources of organic, non-GMO vegetables, grass-fed meats, wild-caught seafood, grass-fed butter, and pastured organic eggs. Source out good, guar gum and carrageenan-free coconut milk. Source out natural shredded coconut and raw non-pasteurized nuts and nut butter. If you will get fancy and start baking, you will need to source out nut flours. You can get some of these things in health food stores, including MCT oil and a delicious casein-free butter called ghee. I love ghee. It adds a depth of buttery flavor to vegetables and even eggs.
  5. Secure your healthy fats and the one type of fat that will get you into ketosis faster than any fat, MCT oil. Coconut oil has a fair amount of medium-chain triglycerides, but for best results, you’ll need some MCT oil.
  6. Consider purchasing some “exogenous ketones,” which are supplements or supplement powders containing beta-hydroxybutyrate salts if you need a “ketone boost” in the situations described below.

You should not stay in ketosis for more than 2 weeks in a row for best results and overall health. Recall I discussed changes in GI mucous above. When GI mucous is disrupted, so is the microbiome, or gut bacterial protection. We don’t know the long-term ramifications of prolonged uninterrupted ketosis, but studies suggest possible leaky gut. In addition, studies show that one day of very low protein is likely a great health practice for everyone to do weekly. Some people notice drying out of mucous membranes, which isn’t good for prolonged periods, either. For most people, this results in dry eyes, easily relieved with lubricant eye drops.

For all of these reasons, you will “do ketosis” for 2 weeks, and then each week, you’ll pick a day when you’ll go very low-protein (less than 10 grams) and high-carb (up to 200-300 grams-but only with “allowed foods”). To follow, the next morning, you’ll get back into ketosis with your MCT oil or your ketone supplements. If you are having trouble with this diet on weight training days, you can do a high carb day 2-3x per week and still lose weight. Obviously, the high-carb days would be your “lifting days.”

Will I Get the “Keto Flu”?

The ketogenic diet will change your metabolism by putting you into ketosis and turning you into someone who uses fat for fuel rather than sugar for fuel. As a result, you’ll notice some (hopefully) minor issues in the first two weeks. The following symptoms have been named the keto flu.

Keto flu symptoms can include having difficulty sleeping, feeling lethargic, getting constipated, being moody, losing sex drive, getting foggy-headed, and having bad breath. Fortunately, these side effects don’t affect everyone and usually only last for 1-2 weeks. Symptoms will abate as your body adjusts to being in ketosis. Remedies include reducing your levels of ketosis and finding a balance of hunger control and symptom relief. Note that the ingestion of ketone pills makes keto flu worse. Here’s what helps.

Melatonin helps sleep—fiber and water help constipation. Lastly, “cold-shocks” (see mitochondria article referenced earlier) help brain fog and energy levels, and so does the supplement, nicotinamide mononucleotide (NMN).

Specific foods

Healthy Fats

Healthy fats include saturated fats such as grass-fed butter, ghee, MCT-containing coconut oils, and sustainably produced palm oils. Even gross-sounding things such as lard, chicken fat, and duck fat are allowed. Monounsaturated fats such as olive oil and avocado oil are also quite healthy fats, but olive oil should not be used for cooking. MCT oil can be used for cooking and can be taken on a spoon or added to drinks. If MCT oil gives you intestinal cramps or diarrhea, just take the ketone supplements when you need a ketone boost. I’ll go into this more in-depth in a moment. Omega-3 fatty acids are very healthy and should be supplemented if healthy seafood is not plentiful.

All fat should be used liberally except for omega-6 fatty acids found in animal products. You should consume more omega-3s than omega-6s. If you supplement with DHA/EPA omega-3 supplements, you don’t have to “watch everything” you eat regarding the recommended 2:1 ratio of omega-6 to omega-3 fats. Introduce MCT oil slowly, or it will upset your stomach. Start with a daily teaspoon. Your goal is 1-2 or 3 TBSPs of MCT in the mornings to help power your ketosis throughout the day. You don’t have to “eat fatty foods” specifically, as doing so would lead you to a lot of animal protein, specifically beef and pork, which I’m decidedly not recommending for health, and environmental reasons. I won’t “pound this concept,” but I would again like to urge you to source your animal protein products from small farms and avoid factory-farmed meat.

Proteins

Animal proteins contain few carbs but can be used by the body to make glucose, so don’t overdo it on these foods. This particular diet isn’t an “open bar” regarding meats as you might be used to if you have followed the Atkins diet in the past. However, with all the hunger-suppressing fats you will be consuming, you shouldn’t have to worry about the amount, especially during the first two critical weeks of this diet.

High omega-3 fish include sockeye salmon and sardines (in water) as the best choices. Beware of other fish unless you are sure it’s not farmed. Wild bass, mackerel, flounder, mahi-mahi, dolphin (no-not Flipper–the fish!), and anchovies are all healthy choices.

  • All meats which are grass-fed, organic, and certified to be such are acceptable.
  • Grass-fed organic meats are higher in omega-3s are just plain healthier for you.
  • Organ meats are technically permitted, but I’m not crazy about recommending parts of the body such as a liver or a kidney because they are the toxin-filtering organs of the body.
  • Cage-free “pastured” eggs are full of healthy cholesterol, and consumption of these products is no longer restricted. Poultry is the “least reliable organic” meat, but everything from chicken to quail, duck, goose, pheasant, and turkey is permitted. As always, source these products from family farms.

I allow all nuts other than peanuts. Other keto diets restrict nuts and seeds due to the amount of protein people eat when consuming nuts. However, you are all adults and can budget for the protein of walnuts, pecans, macadamia nuts, hazelnuts, and even high-protein almonds. Coconut can be consumed liberally and is encouraged.

Yes, I did say that dairy was a no-go, but you can absolutely budget some raw cheese and yogurt into your diet after the first 2 weeks.

Non-Starchy and Starchy Vegetables

During your first two weeks, you want to limit your veggie consumption to the very low carb group, with some of the low carb group carefully included. Then, after week 2, add in the moderate and high-moderate carb groups of foods and use the high carb veggies for your high carb day(s). Here are the groupings of your veggies.

Very low carb: Fresh herbs—close to 0 grams net carbs per 1-2 tablespoons. All leafy greens include romaine lettuce, endive, escarole, radicchio, spinach, collards, turnip greens, chicory, fennel, chard, and kale are most of the veggies in this group.

Low carb: Cucumber, zucchini, leeks, and chives, as well as onions and (my fave-on everything!) scallions, make up this flavorful group.

Moderate carb: Healthy and tasty cruciferous vegetables such as cabbage, cauliflower, broccoli, and brussels sprouts.

High-moderate carb: Asparagus, bell peppers, radishes, jicama, green beans, wax beans, water chestnuts, bean sprouts, bamboo shoots, and wax beans. Eggplant, bell peppers, and tomatoes are at the high end of the carbs and sometimes questioned as to their consumption during ketosis as the highest lectin-containing  “nightshade vegetables.” (Those with leaky gut or autoimmune disease should not consume nightshade vegetables, and so this question is “out there” as to whether or not they should be consumed in ketosis. I choose not to, personally).

High carb: All types of squashes, sweet potatoes, carrots, turnips, beets, parsnips, and rutabagas.

Fruit

You can consume berries, apples, and citrus in small amounts, starting after the first two weeks, as they are lowest in fructose. You should know by now to exclude fruit juices if you have been following my anti-inflammatory diet. If not, now you know! Let me do a big shout out to the fruit many people think of as a vegetable, the avocado. It has up to 8 grams of carbs per the whole avocado. Try to work this in as much as possible as it is one of the healthiest foods you can eat.

Condiments

Spices and herbs, apple cider vinegar, hot sauce (with no additives or sweeteners), unsweetened mustards, homemade mayonnaise (egg yolks, lemon juice, apple cider vinegar, extra virgin olive oil), and homemade salad dressings are all “on your list.”  Check out the Keto Social media groups for recipes. Also, check out the Keto Etsy bakers and the companies that now cater to making keto foods, snacks and desserts. Sweeteners considered safest for health include stevia and monk fruit. However, I’ll also include xylitol (toxic for dogs, so–pick up your gum!) and erythritol-not sucralose, which destroys the microbiome.

Drinks

Of course, you can drink water and unflavored sparkling water. Lemon wedges really add a lot of flavor, but remember to count the carbs from them. I hope you know that diet soda is “toxic waste.”   Coffee doesn’t need to be black and unsweetened or filled with “bulletproof” butter and MCT oil. I love my morning coffee and cannot stand oil in my coffee, no matter how good it might be to get me into ketosis when I occasionally “do ketosis” for health reasons.

However, if you want to try putting grass-fed butter and MCT oil in your coffee, go right ahead. Just heat your blender and blend this concoction. Power to you if you like it. I just don’t like it and can only “go so far” regarding healthy practices. For me, my morning cup of coffee is just plain sacrosanct. You can have coffee with stevia and coconut creme or a blend of coconut creme and almond milk. Or you can have heavy cream. You just need to account for the carbs. Drink all the organic (not teabag) tea you want, but the same rules apply. You’ll be happy to note that you can have very dry wine, champagne, or clear alcohol such as vodka, tequila, or gin in moderate amounts on my keto diet plan. As always, you need to account for the carbs.

How to calculate how much protein you need per day

You’ll need to keep re-calculating as your fat mass goes down and lean mass goes up. You can calculate this by figuring out your lean body mass. If you don’t have access to calipers or other body fat measuring scales, do an estimate. If you cannot take a “real” body fat measurement, use this calculator and then just experiment with amounts of protein, carbohydrate, and fat that can keep you in ketosis. It isn’t hard at all. Stick to the right foods and eat enough fat.

The Formula

Do you have your % of body fat? Your % of lean body mass is 100 – your % of body fat. Figure out what you weigh in kilograms by dividing your weight in pounds by 2.2. Take that number and multiply it by the % of lean body mass you have. That gives you the number of lean body kilos you weigh in with and tells us how much protein you need. You need a gram of protein per kilo of lean body mass.

An example is a 120 lb woman with 30% body fat, meaning, by definition, 70% lean body mass. 70% of 120 is 84. 84 divided by 2.2 is 38. Therefore, she only needs 38 grams of protein per day. This might be shocking as you are probably familiar with much higher quantities of protein in low-carbohydrate diets, right? Well, if you eat too much protein, it will convert to glucose. As a result, it will kick you out of ketosis.

So, watch the protein. It adds up really quickly. Ten almonds have six grams of protein! One egg has 6.3 grams. A piece of meat or fish the size of a deck of cards (4 ounces) has 20-25 grams. Be careful not to load up your protein into one meal, either. Your liver will kick you out of ketosis with more than 20-25 grams of protein at one sitting. All of this is obviously individualized. Everyone is unique. Figure out what you need and how much protein is in what you like to eat. Make a list if it helps.

How many carbs?

This is where you get to do some personal experimenting. Most people do the best eating somewhere between 20-50  grams of net carbs daily. “Net carbs” means you can subtract fiber and sugar alcohols (like xylitol) out of your daily carb count, but now that I’ve told you that- you could forget it; just eat what’s allowed and measure your ketones. I know this flies in the face of advice to “weigh everything,” measure everything and count all grams of everything at all times. I have read that sort of advice, and it makes me want to stab my eyes out just reading and imagining doing all of that. Doing this my way (which I’ll re-iterate at the end) just makes it all easier and more doable. Note that it is typical to lose a lot of water weight the first two weeks and experience thirst. Make sure to drink plenty of water during this time.

How much fat?

Let’s just say it will be more fat than you have ever eaten if you are a chronic dieter. It will feel quite odd eating so much fat, and you’ll wonder, “how can this be?” Well, let me assure you that the process of ketosis does indeed increase your metabolic rate, and you can just get yourself into ketosis and stay there with fat at every meal.  Again, you want to eat what amounts to up to 2-3 TBPS of fat at every meal—calculate this in with the fat in your meat, eggs, and so on.

What should your week and day look like?

Your week: Eat high fat, very low carb (<50g net carbs/day) 6 days a week, then have a carb re-feed on day 7 (150-250 grams of net carbs). Remember, this day is your low-protein day to help your body detox. This is 5-10 grams of protein only, and it “goes quickly!” If you have carb cravings on your re-feed days (it happens), have l-tyrosine and the SAMe handy to amp up your dopamine. If you can’t do the 6 and 1 as suggested for athletic (or just plain intolerance) reasons, do re-feeds as many as 2-3 days per week on your training days. Only restrict protein one day, though. These instructions assume you have done your first two weeks of ketosis where you eat controlled protein, high fat, and very low and low carb veggies only.

Your ketotic day at a glance 

Breakfast: If you get yourself right into a high level of ketosis each morning, you’ll have more “brain energy” and absolutely no hunger all day. Have your morning coffee as described above. Use MCT oil or ketone supplements as needed. After the first two weeks, if you want to add some eggs, that’s fine.

Lunch: Since this all “works better” and is healthier (due to good biochemical pathways being activated), if you confine all eating to a 6-8 hour window, and you will not be hungry until 3-5 P.M. anyway, delay lunch until 2 to 3ish. Then have a ton of low-carb veggies with a 1/2 card deck size of meat or fish protein.

Dinner: How does dinner at 7 or 8 sound? After the first two weeks, we can really have fun with this meal. Have some olives or a deviled egg made with your special mayo. Enjoy a cocktail; no mixers, but just as listed above. Have a lovely salad with homemade dressing. If you are at a restaurant, ask for EVOO (extra virgin olive oil) and lemon. Give back the breadbasket. Better yet: ask them not to bring it. Instead, have tons of vegetables, drenched in ghee and seasoned well.

Make your veggies creamy by taking 1/3 of whatever you made, putting it into a blender, and then blending it back into the veggies. Yes, you’re back home again. Now, go ahead and have some dessert. First, you can make “jello” by using flavored herbal tea, gelatin, and stevia. Next, you can make an amazing keto pumpkin pie and shave a teensy bit of dark chocolate and top it with whipped coconut creme.

Indeed, have dessert every night! In my world, that makes this eating plan 100% doable. You won’t miss chips if you can have chocolate mousse and/or specially made ice cream every night, will you? You can shave 85% chocolate on top of your coconut whipped cream every single night if you budget correctly!

I didn’t list “it” as I don’t want to encourage too much dairy, but you certainly can budget for some real whipped cream, stevia-sweetened, too. Search the internet, look for “keto bombs,” find a good cookbook and go to town. You can actually enjoy losing weight on the keto diet plan if you get creative enough.

Many of my patients tell me that they experience a surge of energy, brain focus and are just “happy as clams” doing this keto diet plan. It may or may not “be for you,” and you’ll know if it is “right” within the first 6 weeks. If it is “right for you,” my wish for you is that you achieve and then maintain your ideal weight for the rest of your life.

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Beneficial effects of ketogenic diets for cancer patients: a realist review with focus on evidence and confirmation.

Klement RJ.

(6) Crit Rev Oncol Hematol. 2017 Apr;112:41-58. doi: 10.1016/j.critrevonc.2017.02.016. Epub 2017 Feb 20.

Role of ketogenic metabolic therapy in malignant glioma: A systematic review.

Winter SF, Loebel F, Dietrich J.

(7) Nutr Metab (Lond). 2017 Feb 20;14:17. doi: 10.1186/s12986-017-0175-5. eCollection 2017.

Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults. (Ketosis weight loss?) 

Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz H.

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