JULY (^) • 23
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for 2 hours tops. I’m sure you have noticed
that a high-carb meal will leave you feeling
hungry sooner than a meal that has at
least a few tablespoons of high-quality fat.
Keto Rules for Success
Before addressing whether keto eating
is “forever,” here are a few pointers for
successfully experimenting with a high-fat,
moderate-protein, low-carb approach to
food and beverage choices. Your targets
should be to get 70 percent of your
calories from fat, 20 percent from protein,
and 10 percent from low-starch carbs.
Because fat is much more caloric
per quantity than protein, the volume
on your plate between fat and protein
would look about even, if you’re eat-
ing, as examples, pure coconut oil and
pure-protein egg whites. Most foods are
combinations of fat, protein, and carbs
of course. But it’s not that hard to keep
track of your intakes. You can get an
app—try Cronometer or MyKeto—and
also use a keto/glucometer. It’s worth it
to get it right so you can appreciate what
keto eating can do for your brain.
To fully implement a healthy keto
eating plan, keep these five ideas in mind:
Invest in a combo ketone/glucose
meter. The ketone sticks don’t give enough
specific information. The lancets are
super tiny and hardly hurt at all. I prick
my toes, which are less sensitive than the
fingertips. When your glucose reliably
reads under 100 every morning, that’s a
good sign. You’re in nutritional ketosis
when the ketone reading is 0.5 mmol/L.
➋ It is imperative to drink enough water
and replace minerals. This means more
water than you’re used to (unless you are
an excellent hydrator already) and more
complex salt on your food, or even a Sole
for first thing in the morning (water
infused with Himalayan sea salt).
➌ Many people have trouble eating
enough fat on a keto diet because
we’ve been conditioned to think that
fat is bad. But your brain is made of fat.
All your hormones are direct derivatives
of cholesterol, the most important, healing,
nutritious fat in the body. You can’t live
without it. Your liver makes exactly the
amount of cholesterol that your body
requires. So eat fat! It’s delicious, nutritious,
filling, and won’t jerk your energy and
mood around. It’s very pleasant to feel
strong and stable for the entire day.
My favorite sources of good fats
are wild salmon, small tinned fish, ripe
avocados, coconut oil, and nuts. Keto food
plans can certainly include good-quality
red meat and organic dairy products.
I personally am pesco-ovo-vegetarian,
so I choose to not eat cow or pork products.
Some people genuinely feel better eating
small amounts of red meat.
➍ Beware of too much protein, which
will convert to glucose. You don’t need
more than 40–50 grams of protein daily.
A bodybuilder will need more but not
the average exerciser.
➎ Your microbiome will change when
you’re on a keto diet. Help this process
along by getting plenty of fiber in your
diet (the main food for good bugs). Other
ways to support healthy gut flora include
bone broth (homemade is best, but there
are some terrific commercial brands out
there), glutamine, collagen, and my favorite:
pickled veggies. Kombucha is a wonderful
beverage for creating a happy gut.
Do You Have to Give Up Nachos
Forever?
Once you’ve spent at least 6 weeks in
nutritional ketosis, the benefits will be
clear. But can you really give up
birthday cake or nachos or toast
Invest in a combo
ketone/glucose meter.
A glucose reading under
is a good sign.
You’re in nutritional
ketosis when the
ketone reading
is . mmol/L.
forever? Just remind yourself that carbs
are addictive, and the five seconds of
pleasure pales in comparison to the
obvious health benefits of avoiding
them. That said, here’s an idea that
works for many: I call it the 5-1-1
program. It’s similar to the 5+2 food
plan, but a little different:
For 5 days of the week, eat keto, and
make sure you are in ketosis by checking
your morning glucose and ketones.
One day of the week, follow a 24-hour
clear-liquid-only fast.
*One day of the week, you can eat
whatever you want. Hopefully, you
will want to continue eating very
healthy food—this is one of the most
important choices you can make
every day—but allow for some rice,
or good-quality bread for 1–2 pieces of
toast, or a baked yam.
Do you want to look good, feel good,
and enjoy a long life in which you
maintain a spry body and a high-
functioning brain? Of course you do!
Try keto or modified keto eating long
term, and just say no to processed carbs.
I promise you they quickly become
unappetizing. Plan ahead, and make good
food choices. This is the single best way
to improve and maintain your health.
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