Ketogenic Dietary Helps

As you may know, Dr. Nally follows a very low carbohydrate / ketogenic diet plan and recommends this dietary lifestyle to many of his patients.  You will find a number of entries here to help you with your dietary needs.

See his recent article about which artificial sweeteners can be effectively used with a low carb diet here.

The following is a list of the carbohydrate content of foods for those that have begun their low carbohydrate journey.

Protein Sources:
Fish:
• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
Fowl:
• Cornish Hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
Shellfish:
• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
*(Be aware that Oysters and mussels are higher in carbohydrate so limit to about 4 ounces per day.)
Beef, Pork, Veal and other Non-White Meats:
• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison
*(Be aware of some processed meats. Some companies may cured them with sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.)

Eggs are one of the perfect food creations because of their balance of protein and fat. They can be used as a staple on a low carbohydrate diet. Get creative with your eggs, add mushrooms and onions, or even green pepper. Top them with your favorite cheese or add spices like basil and oregano.
• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled

Cheese:
Cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces
of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.
Cheese including:
Type Serving Size                      Net Carbs
• Blue cheeses 1 oz                    0.7
• Cheddar ½ cup                       0.0
• Cow, sheep and goat 1 oz       0.3
• Cream cheese 1 oz                  0.8
• Feta 1 oz                                 1.2
• Gouda 1 oz                             0.6
• Mozzarella 1 oz                       0.6
• Parmesan 1 tbs                        0.2
• Swiss 1 oz                               1.0

Vegetables
Leafy Greens:
You should be eating at least 2-3 cups of leafy green vegetables each day. Because they are so low in carbohydrate, you can consider them essentially “carb free”. 1 cup is equal to approximately the size of a baseball.
Vegetable Serving Size/Prep     Net Carbs
• Alfalfa sprouts 1 cup/raw        0.4
• Argula 1/2cup/raw                  0.2
• Bok choy 1cup/raw                0.8
• Celery 1 stalk                         0.8
• Chicory Greens 1/2cup/raw    0.6
• Chives 1 tablespoon               0.1
• Cucumber ½ cup                   1.0
• Daikon ½ cup                        1.0
• Endive ½ cup                         0.0
• Escarole ½ cup                      0.0
• Fennel 1 cup                          3.6
• Jicama ½ cup                        2.5
• Lettuce Iceberg ½ cup           0.1
• Mushrooms ½ cup                1.2
• Parsley 1 tablespoon             0.1
• Peppers ½ cup/raw               2.3
• Radicchio ½ cup/raw            0.7
• Radishes 10/raw                   0.9
• Romaine lettuce ½ cup          0.2

Non-Green Vegetables:
The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods.
Vegetable Serving Size/ Prep                   Net Carbs
• Artichoke ¼ of medium/boiled               4.0
• Asparagus 6 spears/boiled                     2.4
• Artichoke hearts 1/ canned in water       1.0
• Avocadoes 1 whole/raw                        3.5
• Bamboo shoots 1cup/boiled                  1.1
• Beets ½ cup/canned                              4.7
• Broccoli boiled ½ cup                           1.6
• Broccoli raw ½ cup                              1.0
• Broccoli rabe 1 ounce                           1.3
• Broccoflower ½ cup                             1.4
• Brussels sprouts ¼ cup boiled               2.4
• Cabbage ½ cup boiled or raw               2.0
• Cauliflower ½ cup boiled or raw           1.0
• Chard ½ cup swiss/boiled                     1.8
• Collard greens ½ cup boiled                 4.2
• Eggplant ½ cup boiled/raw                   1.8
• Hearts of palm 1 heart                          0.7
• Kale ½ cup                                          2.4
• Kohlrabi ½ cup                                    4.6
• Leeks ¼ cup boiled                              1.7
• Okra ½ cup boiled/raw                        2.4
• Olives green 5                                      2.5
• Olives black 5                                      0.7
• Onion ¼ cup raw                                 2.8
• Pumpkin ¼ cup boiled                         2.4
• Rhubarb ½ cup unsweetened               1.7
• Sauerkraut ½ cup canned/drained        1.2
• Peas ½ cup edible podded                  3.4
• Spaghetti squash ½ cup boiled             2.0
• Spinach ½ cup raw                              0.2
• Summer squash ½ cup boiled               2.0
• Tomato 1 raw                                      4.3
• Turnips ½ cup boiled                           2.2
• Water chestnuts ½ cup canned            6.9
• Zucchini ½ cup sautéed                       2.0

Salad Garnishes
• Crumbled bacon 3 slices                     0.0
• Diced hard-boiled egg 1 egg               0.0
• Grated cheeses
(see above carb counts)
• Herbs and Spices
(make sure they contain no added sugar)
o Basil 1 tbs                                          0.0
o Cayenne pepper 1 tbs                        0.0
o Cilantro 1 tbs                                     0.0
o Dill 1 tbs                                            0.0
o Garlic 1 clove                                    0.9
o Ginger 1 tbs sliced root                      0.8
o Oregano 1 tbs                                   0.0
o Pepper 1 tbs                                     0.0
o Rosemary 1 tbs                                 0.0
o Sage 1 tbs                                         0.0
o Tarragon 1 tbs                                   0.0
• Sautéed mushrooms ½ cup                1.0
• Sour cream 2 tbs                               1.2

Salad Dressings
Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 – 2 tablespoons is a serving)
• Blue Cheese 2 tbs                               2.3
• Caesar 2 tbs                                       0.5
• Italian 2 tbs                                         3.0
• Lemon juice 2 tbs                               2.8
• Oil and vinegar 2 tbs                           1.0
• Ranch 2 tbs                                        1.4

Fats and Oils:  (No net carbs here!)

Saturated Fatty Acids (Solid at Room Temperature)

  • Animal Fats
    • Butter
    • Mayonnaise – make sure there is no added sugar (some companies will sneak in high fructose corn syrup for flavor)
  • Tropical Oils – Safest Oils to Cook With …
    • Coconut Oil
    • Red Palm Oil

Monounsaturated Fatty Acids (Liquid at Room Temperature)

  • Olive oil
  • Avocado
  • Peanut Oil
  • Walnut
  • Almonds
  • Pecans
  • Cashew

Polyunsaturated Fatty Acids (Liquid at Room Temperature and when Refrigerated)

  • Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed”
  • Canola
  • Soybean*
  • Sesame
  • Sunflower*
  • Safflower

*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.

Artificial Sweeteners:
Look at the packaging nutritional information to see the net carbohydrate.

  • Splenda
  • Stevia
  • Sweet Perfection

Beverages:
• Clear broth/ bouillon (make sure there are no sugars added)
• Club soda
• Cream – heavy or light, be sure to note the carb count
• Decaffeinated or regular coffee and tea*
• Diet soda – be sure to note the carbs
• Flavored Seltzer (must say no calories)
• Herb tea (no barley or fruit sugar added)
• Water – at least 8 eight ounce glasses per day including…

  • Filtered water
  • Mineral water
  • Spring water
  • Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the initial few weeks of low carbohydrate dieting.

Alcohol – Alcohol is not allowed initially because it is a carbohydrate.  Limit consumption of alcohol to no more than one glass of wine per night in the later stages of carbohydrate lifestyle changes.  Talk with your doctor about when you may add alcohol.

(Nutrition information adapted from: Adkin’s Acceptable Foods lists)

102 Comments on “Ketogenic Dietary Helps

  1. Dr. Nally,

    I figure that I am doing pretty well on the low carb diet — it’s been about 2 months now. I’ll come in for blood work in another month.

    My daughter, Andrea, lives in Albuquerque. She has been a type 1 diabetic since she was 19. She feels so blessed to have had 5 children. After the 5th child, she is having a much harder time with her lows. Is this way of eating beneficial for a type 1 as well as type 2? If so, can you please recommend a bariatric nutritional certified doctor over there? Thanks, Bonita

  2. I have a couple of questions. You don’t mention anything about dietary fiber. Should we treat DF as any other carb? Also, I have been looking for protein bars, but the ones I have found still have a lot of carbs, anywhere from 17g to 30g. What kind of protein bars do you recommend?

    • Mark,
      You can subtract dietary fiber from the total carbohydrate as it is usually not absorbed. I have a few patient’s that I suspect do absorb some of the fiber, but for most, it can be subtracted from the total.
      The only protein bars that I recommend are the Quest Bars. However, you still need to be cautious as many of them are still fairly high in sugars.

  3. Still trying to figure out my higher LDL number on last blood work….is brown rice protein powder triggering the raise in LDL? Brown rice protein container states 3G carbs per serving….or the B12 gummy I was taking every day…..

    • Are you looking at LDL-C or small dense LDL-P. I am not worried about LDL-C as it takes into account ALL of the LDL subtypes (it will go up if the “big fluffy” LDL increase – that’s actually a good thing). LDL-C becomes a “worthless value” when you have identified and lowered your small dense LDL-P.

  4. Does your office offer classes or support groups to teach the low carb diet lifestyle? or even refresher courses for those who have “fallen off the wagon”?

      • When are your classes and what are the costs? Also do you recommend the Adkins shakes as part of the low carb diet?

      • I teach an introductory low carb group visit once a month, usually the second Friday of the month. This is usually covered by insurance as a group visit. My wife teaching a low carb cooking class on the 4th Friday of each month. This is $40 and is not covered by insurance.

        NO. I don’t recommend Adkins skakes any longer, as they contain aceulfame potassium, a sweetener that spikes insulin and halts weight loss for 12-24 hours. See my article called The Skinny about Sweeteners.

        Hope that helps.

      • Can you recommend a doctor in Portland, Oregon that can I can see to monitor my progress? Also, what could I use to treat a low blood sugar reading?
        Thank you for your help. I think this plan is fantastic.

      • Joan,
        Thanks for the feed back. If your in Oregon, you really should go talk to Ann Childers, M.D. She’s fantastic and understands low-carb and ketogenic diets very well. You can find her website at http://annchilders.blogspot.com/
        There are multiple causes for low blood sugar, so, I’d want your doctor to get a good history and then evaluate your labs to give to individualized hypoglycemic advise, but for general purposes, if you are having low blood sugars in the morning, you may not be eating enough fat and protein the night before. If you are having low blood sugars throughout the day (and you’re not taking medications for blood sugar) then something in your diet is spiking your insulin response and looking closely at your diet is essential.

      • Do you know of any health care providers in the Portland, Oregon areas that can teach these classes? Otherwise, I guess I need to fly to Surprise.

  5. Dr. Nally summer birthdays and lazy days have been very challenging for me, and I am having a hard time. Do you have any suggestions that will help me get back on track. Lots of traveling and company have been the most difficult because I enjoy all the familiar fun foods

    • Sharon, great question. It is important to realize that it will take at least 72 hours for the “carb” cravings to subside when you break away from ketosis. This is why most people fall off the wagon and have a hard time getting back on. I recommend that you plan your meals out every day for the next week and keep a diet journal. This will help you get back on track and begin to feel better. It will also help you identify why you are having specific cravings and when you are having them. Look for great high fat meals to help satiate your hunger. For yummy snacks, I’d look at putting some fat bombs in your fridge to snack on. Try my wife’s recipe (Tiffini’s fat bombs) here, or try Maria Emmerich’s recipe for Cripsy Fat Bombs here.
      Hope that helps. If not, you will want to talk to your doctor about an appetite suppressant like Phentermine. This works really well to help jump start your program.
      Sincerely,
      Adam S. Nally, D.O.

  6. My question “Can you tell us which flavors are OK for our diet. I know there is a coconut one, a lemon one, strawberry cheese cake, and double chocolate chunk, but I’ve forgotten the others.” was attached to a comment about Quest Bars that you recommend. I thought they would show up together. I didn’t know exactly how this works.

    • Judie,
      All Quest bars are not equal. You have to look at the carbohydrate content of each flavor. Then, you can decide if the bar fits your goals (the amount of carbohydrate restriction that you are following for a specific outcome). Quest bars fluctuate between 4g and 26 grams per bar . . . so you have to be careful.

  7. The high blood sugar reading could be not enough protein, but could it be too few carbs? The next day I had more carbs and the next morning my reading was 99. This seems crazy. We will not be back until August 19. Is there anyway to send you my food diaries to look over? I’m feeling a little bit confused about how well I am doing (or not) with this diet.

  8. Are cottage cheese, cream cheese and sour cream allowed in the first 3 months of the diet? Also I’m confused about Erythritol. The amount of carbs is 4 per teaspoon. One recipe I’m looking at calls for 2/3 of a cup of Erythritol. Is Erythritol okay. Thx Vicki

    • Cottage cheese is much too high for most of my patients on a Low Carb High Fat diet. However, cream cheese and sour cream are usually just fine. (but get the fat filled versions – NOT the Low Fat versions).
      Erythritol is ok. It is the sugar alcohol with the lowest insulin response.

  9. Erythritol is very bitter to me and not very sweet. I was used to using Splenda or Aspartame before I started your plan ten days ago. Am I using too much or not enough Erythritol to sweeten my coffee?

  10. Hi Dr. Nally,
    I am not sure if here is where I post questions or directly to you another way. I am new to this. My question is about protein. Do you count all the protein that is listed in all foods. Such as Bacon has per 1oz 11gms or pork rinds have 9gms. Do these count towards my protein allotment or are they considered fat?
    Thank you
    Jodi

  11. Dr. Nally,
    I am on the site and under weight loss mini courses their is a subscription for $ 4.99 and I seem to have trouble paying for it. Its it me or the web site?

    How do I catch you live? I would love to be a part of the periscope.

    I am going back to all your old post and its so informative. I am in day 14 but have made different changes the last 14days of things I think I was not doing correctly with your guidance I switched them. I feel thinner even though the scale doesn’t say so. I am so excited to have found you and will be giving your name to my PCP who is wonderful!
    thank you
    Jodi

    • Jodi,
      Thank you for the kind comments. I have resent your confirmation e-mail for the subscription. Please check your spam folder. Sometimes the e-mail verification will roll to your spam folder.

      • Dr nally,

        I am still trying to sign up. I think it went through once i switched to my Visa card. do u send the subscription or do I go to your web somewhere. I am sorry feel like an idiot that I can’t simply sign up. Down 7 pound!! It took 2 weeks but I hung in there! Thank u for your support its awesome. I am still going through older periscopes and learn with each one
        Thanks again
        Jodi

  12. I found some sugar free Life Savers and Lemon Drops (since I like to suck on a hard candy from time to time). They contain sucralose, which you cover in your article on sweeteners, and isomalt, which you do not. I found a few references to studies on isomalt that say it causes little insulin response. What’s your opinion on isomalt?

      • But it has a different chemical makeup than maltodextrine. Isomalt: C12H24O11 (Isomalt is an equimolar mixture of two disaccharides, each composed of two sugars: glucose and mannitol (α-D-glucopyranosido-1,6-mannitol) and also glucose and sorbitol (α-D-glucopyranosido-1,6-sorbitol). Maltodextrine: C6nH(10n+2)O(5n+1) (Maltodextrin consists of D-glucose units connected in chains of variable length. The glucose units are primarily linked with α(1→4) glycosidic bonds. Maltodextrin is typically composed of a mixture of chains that vary from three to 17 glucose units long) and are made in different processes. Are they really the same thing?

      • Ok, Mark, which part of glucose, mannitol and sorbitol do you think wont raise insulin? The body easily breaks the alpha glycosidic bonds and your left with the glucose, mannitol and sorbitol. [Basically sugar (glucose + fructose) in a cloak.] Sorbitol and mannitol raise insulin without raising blood sugar and will give you a really nice case of diarrhea if you increase the dose. All three raise insulin. Both Isomal and maltodextrin raise insulin and kick you out of ketosis.

      • I don’t know, that’s why I’m asking. I’m not an expert. My research just indicated that Isomalt is not maltodextrine, but if they have the same effect on insulin response, fine. I found the following references to research that, I thought, indicated otherwise (http://www.inchem.org/documents/jecfa/jecmono/v20je14.htm) but wanted to check with you to be sure. Thanks.

      • I am impressed that you’re researching it. Keep up the good work. Clinically, I see all three of them (glucose, mannitol, sorbitol) will kicking you out of ketosis.

  13. Thanks. Btw, I found a diet root beer at Fry’s made with sucralose as the only sweetener. Wish they would do that with more sodas.

  14. Hi Dr. Nally,

    I have read and gone through all of your periscopes. I have just a few questions.

    1. U mentioned just sitting in front of TV eating pork rinds. Do You personally count your proteins grams? I am female 5’3 so my protein is about 60/day.. Pork rinds add up quickly.

    2. What app or website do u recommend to count carbs and protein grams ?

    3. If I say all my protein for one meal will my body turn that protein to glucose? Is there a certain amount I need to stay within each meal for weight loss not cholesterol

    4. Ketonix breath analyzer a good option? I want to know if I am in ketosis and what foods kick me out?

    5. Is miralax ok to continue its for constipation and made up of polyethylene glycol it does state sugar free but that as I learned is not always right. It’s not flavored and dissolves in water

    I am down 6 pounds in 3 weeks. I feel better with a lot of energy. i am keeping my total carbs below 20 and protein at 60. I am eating a ton of fat. If I am hungry I eat a tablespoon of butter gras fed.
    Thank you so much
    Jodi

  15. Hi Dr. Nally,

    I heard you mention in one of your periscopes or podcasts about walden farms brand. There all different kinds of products. Some of them have potassium sorbate listed at the in the ingredients. Can you comment on these products please. I am just trying to make things a bit easier cooking for the family. thanks you Jodi

    • Potassium sorbate is a common preservative and in most cases is not a problem, except the most common side effect is diarrhea. As far as I can find, I don’t see it causing an insulin response and should’t cause a change in ketosis.

      • Doc some of the walden farms have corn starch in ingredients but no carb count count on the label. Is this still acceptable ?

      • This is where teaching the man to fish is more effective than giving the man the fish. We all know that corn starch is a sugar. If it is listed on the label, there’s a good chance it will throw you out of ketosis, even if it is found in minimal amounts. Walden Farms is usually a pretty consistent low carb company, but every company may have a few products that are not ketosis friendly. Keep checking the labels and keep up the great work!!

    • We love their products. I discovered a very simple treat a couple of weeks ago. Use about 50/50 heavy whipping cream with unsweetened, vanilla almond milk and add one of Walden Farms calorie free syrups to taste. I’ve used their strawberry syrup and chocolate syrup. Stir and enjoy. It tastes just like a strawberry or chocolate milkshake! I’ve also use Sweet Drops liquid stevia root beer drops as flavoring and it tastes just like a root beer float. Very easy to make, delicious and high fat.

      • Mark I tried this with just almond milk, chocolate syrup, truvia, and coconut oil. I heated it like hot chocolate. It’s great in the morning or at night for a snack !

      • Dr Nally, is maltodextrin ok as far as insulin response? I didn’t see it in your sweetener article and see it listed with sucralose in zero carb drinks. Thanks! On Mar 5, 2016 9:29 AM, “The KetoDynamic Antidote” wrote:

        > Jodi sandella commented: “Mark I tried this with just almond milk, > chocolate syrup, truvia, and coconut oil. I heated it like hot chocolate. > It’s great in the morning or at night for a snack !” >

      • Brenda, avoid maltodextrin like the plague. It raises insulin and is used to crystallize Splenda and some forms of Stevia. I find its use halts weight loss in myself and most of my patients.

  16. Hi Dr. Nally,

    I asked before about protein gms in other foods that arnt protein and just need you to clarify your answer. Lettuce romaine 4 cups has close to 4 gms of protein and so does all other veggies. Do these count towards protein gms total for the day? Another example sour cream 0.25 has close to 2 gms. Maybe I am just making this harder than it needs to be. I am using an app fit day to keep track of everything. Also is there calorie minimum we should look at ?
    Thank you
    Jodi

    • If it is leafy and it is green, I’m not really worried about the carb or protein contents (the amounts are usually minuscule). I have a really hard time eating more than 2 cups of lettuce, do you?

      • Nope! I love lettuce and do eat about 4 cups a sitting and I measure it out. Romaine is my favorite.

        Sent from my iPhone

        >

  17. Hi Doc,

    Just noticed the back of the shredded cheese has potato starch in it. I have not been eating it but I am now going through everything in the refigerator and checking out the label.
    Thank you! I need to remember it’s a marothon and not a sprint.
    Jodi

  18. Hi Doc,

    I would like to do a telephone meeting. Can u tell me how much it is? I am scheduled to go to my PCP this week and will ask for blood work. I have already been on keto for a month. Should I still follow the list from your periscope about baseline labs? I feel stuck… I lost immediately then nothing but I do feel better. I am 5″3 keeping protein between 50-60. Carbs unde 20 and a lot of fat. I am 47 perimetapausal. Frankly it sucks!!
    I make tea fat bombs with butter and coconut oil. Lunch I make sure I have 3 tablespoon oil oil on my salad. Oh and no vanilla creamers!! I weigh everything and track all my food.
    I don’t want to be frustrated but today I am. When I see my PCP is there anything else I should have him do so when we talk I have all the info. Any words of encouragement! I can’t see what I am doing wrong if anything. Maybe I need patience.
    Thanks Doc
    Jodi

  19. Dr Nally,
    my husband and I are patients of yours and have been doing the Keto diet since Jan 4th 2016. We appreciate all you make available for us to keep learning. We were told by someone who follows Paleo diet that heavy cream in your coffee turns into sugar if it’s been pasturized. Is that true? We usually have two cups a day (am and pm). thanks for links and recipe ideas!

  20. Doc Nally can you clear up my confusion on oils. I was under the understanding that canola and soybean oil should be avoided and you mentioned this on Keto talk this week. However you do have it listed above. Should it bravo used like the plague or used in moderation. The only mayo I find with no sugar and has soybean. I haven’t used it at all. Please clarify. Thank you jodi

    • Jodi,
      Soybean oil and canola oil are listed in the article above so that people know what kind of oils they are and where they fall in the spectrum of fat, however, if you have the choice, choosing and animal fat over the canola or soybean oil will help improve the omega-3 to omega-6 ratio. There may be occasion where you have no choice and that is OK. But if you are cooking or have a choice then I’d choose butter, coconut oil or olive oils.

  21. Thanks. Glad I finally realized I needed to ask you. We both lost weight the first couple weeks and not a pound since! It’s been 2 months overall. We saw zero carbs on this and thought we r good to go. Not so. Hopefully we r back on track to lose. Thx!!

  22. Doc I have failed miserably in trying to make my own mayo. I did find a commercial mayo with no sugar however it’s made with soybean oil. Isit ok to incorporate this in my plan as long as all the rest of my fats are olive, coconut, avocado and butter?
    Thanks Jodi
    I know your busy but I miss your periscopes!

  23. Hi Doc,
    Is cellulose ok? Is it a sugar or just fiber? It’s listed in the ingredients for cheese and states to prevent caking. Thanks jodi

  24. Hi doc!
    Seltzer sparkling water has carbonated water and natural flavors in ingredients. Label say 0 calorie carbs protein. Is this ok? I worry about natural flavor but label says zero. Thanks
    Jodi

  25. Hi Doc,

    Is it ok to eat miracle noodles? They are made with fiber called glucomannan. If it’s ok do we count the carbs in it or not?
    Thank you
    Jodi

  26. Hi Doc,
    I have started fasting 24 hours sometimes longer after hearing Jimmy, you and dr fung talk about it. When j do finally break the fast should I make sure my protein levels are at my LBW or does it not matter if I am only consuming one meal. The carbs I keep very low or not at all.
    Thanks
    Jodi

  27. Doc,
    All the bacon I find even at the deli counter have 0 carbs but sugar is listed in ingredients as a preservative. should Thisbe avoided at all costs? I love bacon but afraid to use it… What brand do u uses?

  28. A while back I bought some Walden Farms Pancake Syrup on what I thought was your recommended site. I haven’t been using it, but thought I might soon. I just checked to see its sweetener and noticed it is sweetened with sucralose. Also, in the past on this same site I bought Scuralose liquid sweetener called EZ Sweets. They are both liquid form. Is that any better than the regular sucralose which is granulated. Thank you. I’m still trying to figure out what’s safe to stay in ketosis.

  29. How long until a protein and fat fast should produce weight loss?
    I’m very frustrated weight has crept up to its highest in last Month. Sleep is good and not taking any medicine.
    Also, I’m Interested in doing a tele medicine consults with you. How long is the wait?

  30. Help doc!
    I have a horrible cold and don’t want to get kicked out of ketosis. What OTC medication can I take to help with symptoms like sinus conjestion, sore throat, cough..
    Thanks
    Jodi

    • Jodi, Thank you for contacting me, however, due to the nature of medicine and without a formal face-to-face doctor patient relationship, I cannot answer any individual questions, make Individual medical recommendations or give individual nutritional recommendations. To maintain the highest standards of medical compliance, clarity and accuracy for answers regarding these issues, you will need to schedule an appointment with me face-to-face in the office or take these questions directly to your personal physician. Thank you for your understanding.

  31. Do you have any suggestions on how to begin when I am an insulin dependent diabetic? Such as how often to check my sugars, what to eat to lift my numbers if I go too low? How low is too low?

  32. I have been keto for a year with no weight loss. I have lost some inches and I feel great but need to lose 40 lbs. Is there a physician in Colorado that might be able to help?

  33. Thank you so much!! My husband and I just watched one of his video’s on heart disease and are so happy that we can speak to a doctor that “gets it”.

  34. I am new to this lifestyle. In fact I just started 5 days ago. I did a lot of research before I started and feel this is the lifestyle change I need. My daughter who is 16 is also joining me. Ive been listing to your podcasts and have gained a lot of information. I am located in Mississippi, actually on the boarder of Memphis, Tn, and was wondering if you knew of any doctor’s in my area that could help us on this journey?

  35. How long does it take your Berberine supplement to work? When is a reasonable time to recheck my HgA1C.

  36. Doc, I’ve been making my fat bombs with sugar free jello for extra flavor and they are delicious…it has aspartame and maltodextrin however…do you think this is a problem or it just depends on me individually? I really can’t imagine life without these fatbombs now that I’ve been creating them, is there a different way to get a fruit flavor that wouldn’t raise insulin? Thanks so much!

  37. Hi Doc, I have been doing the Ketogenic lifestyle on my own for nearly 2 years to decrease inflammation and lose weight. I lost 30 pounds and am now stable but always struggle with arthritic pain and inflammation. I will be going to my family Dr for my yearly physical and was wondering if I should ask for any specific lab work. I thought you had a list on your website but I cant find them. Can you help me locate them or tell me what to ask for? I enjoy listening to you on the podcast with Jimmy Moore and used to listen to you on Periscope but my phone is so outdated now that I had to delete it.
    Thank you So Much for all you do, You are so appreciated!!!

  38. Hi Doc….loving you and Jimmy on KetoTalk. The two of you mentioned that we should be consuming protein based on our target weight, I think, and that we can calculate how much protein we should be eating somewhere on your website. Can you point me in the right direction? I can’t find the place to do the calculation. Thanks!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: