This diet is found in the book “Why We Get Fat” by Gary Taubes of Duke University Dept. of Nutritional Medicine. It has been modified for Christians in light of Leviticus 11.
(Download) Keto Diet outline from Duke University
This is the simplified nuts and bolts of exactly what to do to stay in Ketosis.
I call it the “Tabernacle Diet” because it looks exactly like the diet of the church when we left Egypt 3500 years ago. The Tabernacle is like a Cafe, you went there with your animal to sacrifice then shared a meal with the priest who performed the offering for you. God supplied the 3 cups of manna and they had quail and very much red meat, including goat and cow milk, butter, cheese everyday…
Act 7:38 This is he, that was in the church in the wilderness with the angel which spake to him in the mount Sinai, and with our fathers: who received the lively oracles to give unto us:
This diet is focused on providing your body with the nutrition it needs, while eliminating foods that your body does not require, namely, nutritionally empty carbohydrates. Your diet is to be made up exclusively of foods and beverages that provide nutrition. All food may be cooked in a microwave oven, baked, boiled, stir fried, sautéed, roasted, fried (with no flour, breading, or cornmeal), or grilled.
No sugar; no starch diet
We have broken our metabolic system with refined Sugars and Frankenstein Grains. The wheat, corn, rice are not the same plant as in biblical times. We can grow 10 times more per acre by violating Deuteronomy 22:9–11.
Our systems have been trained to run on sugar only. We can barley make a Ketone, much less use it. So, if we cut off all supply of sugar to the body it will be forced to learn how to use stored fat and convert it to usable energy. So, at first you will have a lot of Ketones but they will come out in the urine. After about 3 weeks, your body will have taught itself how to use this energy. But after 2 months, you will be “fat adapted”, your body will have the unique ability to use either carbs or Ketones equally well.
The goal is to teach your body to become “Fat Adaptive”, that will involve keeping your Net Carbs under 20 grams everyday for 2 months, WARNING: there are no “cheat days” one doughnut could KICK YOU OUT OF KETOSIS and you will have to start all over again.
After the 2 months, you will raise your Net Carbs to 50 grams, to keep you in Ketosis, Stay in this phase until you have either lost or gained all the weight you want…yes, this diet will cause you to gain weight if you are underweight. If you are insulin resistant or grossly obese, it may take longer than 2 months.
Many degenerative diseases are directly related to us sticking sugar in our mouths since birth. These incurable diseases are also being reversed and “cured” simply by stopping poison sugar intake.
Fatty Liver, Type II Diabetes, Alzheimer’s, Autism, Epilepsy, Obesity, Dementia, Cancer, High Cholesterol,
For 2 weeks you will be looking up everything Keto:
Getting Started Video
Phases of Keto
What happens to your body with no sugar for 2 weeks?
What is intermittent fasting?
Can very obese people get “fat adapted”?
Get fat adapted faster
The Keto flu
Oils and Fats
How to know when you are “fat adapted”
What is “Fat Adapted”?
Gut health and Inflammation
What causes inflammation
Dangers of Keto (Red Meat & Saturated Fat disinformation)
Benefits of Keto
Eat this everyday
If someone would have told me I could lose all the weight i want by eating all the meat, fat, and 2 giant salads with fat laden dressing, and a bowl of vegetables…I would have thought them a liar.
Never hungry, fully satiated, more times than not, I can’t finish my plate…I’m close to 300 pounds, and believe you me, I can eat.
The trade off is NO Sugar or high carb foods…oh, and drink all that water per day.
This “diet” is completely doable. Even after i reach my goal weight, ill never eat sugar or those Frankenstien grains again.
Salad Greens: 2 cups a day, that means pressed down in the cup hard. The weight of green leafs like lettuce will be 55 grams, dense leaves will be 85 grams per cup.
Includes ARUGULA & BOK CHOY & SWISS CHARD are top choices for micronutrients; cabbage, chives, endive, Beet tops, collard Greens, mustard Greens, and turnip Greens, kale, lettuce (all varieties), parsley, spinach, radicchio, radish tops, scallions, and watercress. (If it is a leaf, you may eat it.)
*Dark green means more nutrition
Vegetables: 1 cup (measured uncooked) a day.
Includes artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.
Protein: Proper grams per day for your body weight.
1. Determine the proper amount of protein you should be getting per day (Protein Calculator)
2. Divide your RDA protein number by 3. That will be the minimal amount of protein requirement per meal.
3. Look Below at the “Protein Solution” Section to determine exactly how much of what kind of protein each person should get.
For a 300 pound male 58 years old, mildly active. The requirements per meal are:
1 cup bone broth + 3 whole eggs
1/4 lb of beef
5 oz of Chicken (A little over 1/4 pound)
1/4 pound of Fish….or….2.5 oz of Anchovy (1/8 lb)!
The word “Protein” is Greek for, “of MOST importance”…that should speak to you. If you cant eat everything on your plate, at least finish your protein, if not save it and try to finish it through the day.
Water: Half your body weight in ounces of water per day. So, if you weigh 200 pounds, you will drink half that number or 100 ounces of water per day.
Coffee counts, broth counts, anything made of water counts.
3 Meals for first 2 months….plan
This is just my personal plan. I eat the exact same meals everyday for 2 months. For my protein, I make meatloaf and cut the exact portions, or Chicken patties, or Fish, for that meal, for my body weight, I eat 102 grams of protein per day for my weight (WHO).
I also prepare all the water that MUST be gone by the end of the day. I use a gallon container: Put 1 cup of green tea and half a daily dosage of trace minerals.
Breakfast: (This is when I do most the supplements, extra vitamins are not required for Keto)
10 grams of Fiber: 2 teaspoons of psyllium husks. (I do Turpentine here for parasite management, don’t you do that without knowing what your doing or you will literally murder yourself before you ever get started…more info on Turpentine)
“Sunrise protein soup”
In a skillet boil a cup of Bone Broth, broth is very very easy to make with an Instant Pot or buy (Sam’s Choice Organic is $2.50 for 3 cup container), boil 4 egg whites till hardened (eat the egg yolks raw because they are loaded with fat soluble vitamins that don’t like heat), Add one scoop of biblically clean Collagen.
1/3 cup probiotics: Homemade sauerkraut. Learn more about fermented foods and gut health at Wheat Belly
1 Tblspn high grade, unheated oil
1/2 Teaspoon Turmeric/Curcumin (very strong against inflammation)
1/4 Teaspoon Cayenne Pepper
1/2 teaspoon Ginger
1 Large raw fresh garlic clove
1 Teaspoon of MSM Sulfur. Why sulfur?
24mg of Lutein + Zeaxanthin (I have bad eye sight, this helps)
*Don’t do the lemon juice for the first 2 months, its too high in carbs
Lunch: (I prepare all the salad containers and protein (homemade chicken patties or meatloaf cut to right protein size) for the entire week.)
10 grams fiber: for lunch Chia Seed is much more convenient 1 cup of salad with dressing (usually homemade blue cheese or Italian. 1 cup vegetable
Protein (fish, beef, chicken)
Probiotic: 1/3 cup Sauerkraut
1 tblspn Oil or fat. I make the Salad dressing with Coconut Oil so that takes care of the extra oil
10 grams fiber
Cup of Green Salad with salad dressing
Meat (1/3 pound for my current body weight)
Probiotic: 1/3 cup Sauerkraut
1 tblspn Cod Liver Fish Oil: I get the whole fish livers packed in their oil, When the livers are gone I take the fish oil until gone, then open another can. They come in 4 oz cans, and go rancid within hours, so when you open the can pour the remainder into a cup jar with a tight lid, then fill the cup with Apple cider vinegar until the oil reaches the brim of the cup and put the lid on. Each time you consume a liver or the oil replace that amount in the jar with more vinegar.
Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit.
Starches are complex carbohydrates. Avoid these kinds of foods: grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips.
ABSOLUTELY NO SUGAR (Refined Carbs of any kind)
No Grain: Corn, Wheat, Rice, Oats, Rye, (Bread or Cereals),
No Beans or Peas
No Fruit: Apples, Orange, Bananas, (With the exception of Berries: Blue berries, Raspberries, Strawberries…but proceed with caution)
No Root Crops Potatoes, Carrots, Radishes, Turnips, (Except Herbs like Garlic, Turmeric, Ginger, Ginseng):
No Mellon’s: Watermelon, Cantaloupe, Honey Dew,
Only Good Choices:
Stevia, Monk Fruit, Erythritol
To be STRONGLY Avoided:
Saccharin, Aspartame, Sucralose
Avoid Sugar Alcohols
Avoid Alcoholic drinks on this diet to stay in Ketosis
- Unsweetened Almond Milk (with an allowed sweetener.)
- Glass of water with a spoonful (or more) apple cider vinegar
- Coffee or Tea (With allowed sweetener)
- If you get hungry, eat some meat. In the beginning you are addicted to Sugar and the “hunger” you think you feel is just psychological, it will go away in 2 or 3 weeks. Just don’t eat sugar, bread, potato chips etc.
- If it feels like too much food, and you are often not eating your whole plate, then eat your protein first. But don’t force yourself to finish you plate.
- Don’t Snack between meals, each time you eat it spikes your insulin.
- Once you lose your sweet tooth, eat until you are 80% full, only eat if you are hungry (There is a difference between “cravings” and “appetite”).
- Fasting is a normal part of our Christian walk, there is also intermittent fasting, and broth fasting. You will lose more than 2 pounds every 3 days by fasting. Many people broth fast for a whole year.
- Most people shoot for 2 or 3 pounds per week, if you are losing too much weight too fast (Toxins in your fat are being released too quickly into your blood making you feel sick), add more calories with a high grade oil like EVOO, Avocado oil, MTC Oil, unrefined Coconut Oil, Tree Nut oils (Not Peanut oil), Organic Butter fat,
a better choice
- Don’t heat oil over 115 degrees. The smoke point breaks it down into inflammatory carcinogen.
- Don’t eat processed foods. Eat one ingredient foods or combine one ingredient foods at home.
- Don’t eat food from a can, cans have a plastic liner that releases PCB’s that mimic estrogen.
- The ONLY diet better than Keto
- Watch out for “Low Carb” or “Keto Friendly” labels…. these filthy people lie like dogs. Learn to read food labels.
“Protein” is a Greek word that translates “of MOST importance”. Of the 3 Macro nutrients (Fat, Carbohydrates, Protein)….Protein is the first thing on your plate, its is critical to optimal health.
Whats a Henway?
An ounce of chicken has 6 grams of protein. Breast, drumstick, and Cornish hens are a little higher in protein. The skin has very little, its mostly fat.
Wheres the beef you ’80s kid?
Of only lean meat, not including fat, there are 10 grams of protein in every ounce.
Liver is biblically clean, it has 8.25 grams of protein per ounce…. Liver is a super food.
On the lam from the Beast
One ounce of Lamb or Goat has 7.5 grams of protein
Teach a man to fish
An ounce of Anchovy has 13 grams of protein.
There are 1161 different species of “Tuna”, not all of them are biblically clean, with that said, an ounce of Tuna is 8.5 grams of protein.
An ounce of Salmon has 7.75 grams of protein. Plus it has 1.5 fluid grams of Omega 3 (The KING of Oil is Omega 3). If you cook Salmon, say good-bye to the Omega 3…Sushi
All other fish contain about 7 grams of protein per Ounce.
Humpty Dumpty loved a little joke cracking
Cheapest form of protein, and eggs-ellent supply of MSM Sulfur.
Large egg white has 3.5 grams of protein and .24 NET Carbs.
Large egg yolk has 3.5 grams of protein and amazing vitamins.
HOW TO BUY PROTEIN
We are looking for Protein per dollar. So, if 100 grams of protein is in 1 pound of meat or 5 pounds of meat, its still just 100 grams of protein.
(grams of protein per dollar)
(G/$ = $ ÷ G = the number of grams for each dollar spent)
Lets buy 1.87 pounds of ground beef for $13.09
- Cheat! Look at the label and see how much the price per pound is. In this case its $7 per pound
- Convert to ounces, so multiply by 16…So, the beef is $7 for 16 ounces.
- Divide the Weight by the Money. 7 equal parts are the same as how much meat in ounces for ever dollar spent. In this case we get .44 ounces for each dollar.
- There are 10 grams of protein in every ounce of meat, we have .44 ounces. So, to find the amount of protein we need to divide 10 by .44, Now we can clearly see we are getting 4.4 grams of protein for every dollar we spend.
This is easy you only need to do this once, and every time the price of something changes with any significance.
Do this with Beef, chicken, poultry, even eggs. Because we only care about the protein, not the rest of the animal.
Things you need to get started
Don’t worry about “calories” right now. Trust the plan, your tabernacle will soon lose its cravings and unreasonable appetite, it will take about 3 weeks. Just chill and learn to eat like a normal human.
Carb Manager (there are other apps out there, and Ive tried a few of them, but so far…hands down, and by a long shot, this is the best one.)
Online BMI protein calculator (Find the protein requirements of each family member, and write that down)
Food Scales: can do “tare weight”, ounces, grams
How much green leafy salad is in a cup (CLICK THAT LINK, you need this trust me)
How to figure NET Carbs
(NET carbs are the total carbs minus the fiber)
Facts that behoove you:
1 Gallon= 128 Fluid ounces
8 fluid ounces in a cup
2 Tablespoons in an ounce
5 teaspoons in a fluid ounce
12.5 grams in a Tablespoon
4 grams in a Teaspoon
16 dry ounces in a pound
28 grams in a dry ounce
mcg are micrograms or thousandths of a gram
a Kilogram is a 1000 grams
Make it easy on yourself:
14 each two cup bowls (Weigh your salad and put in the bowls, 2 for each day)
7 one cup container (Keep your sauerkraut or other probiotic food in, eat 1/3 cup after each meal)
Here is the long and the short of it
If you eat only 20 grams of NET Carbs per day, you will be Fat Adapted in 2 months…FULL STOP
Everything else is just smartness…
If you don’t remember everything in this post, you will in about a week. Just keep at it, it will be second nature to you in no time.
So whether you eat or drink or whatever you do, do it all for the glory of God.
1 Corinthians 10:31