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The Ketogenic Diet – A Beginner’s Guide

The Ketogenic Diet

The Ketogenic diet is regaining popularity these days as celebrity endorsements including well-known holistic physicians tout its benefits, and research confirms what scientists discovered decades ago.

The Ketogenic Diet

The Keto diet works.

Whole foods, great nutrition, and effortless fat loss = Weight Loss!

Although the Keto diet first appeared in the 1920’s as an effective treatment for epilepsy, it fell out of favor as the disastrous low-fat craze accelerated the course of America’s obesity and chronic illness epidemic.

The American government, in an effort to save Americans from heart disease, cancer, diabetes, and other killer diseases, decided Americans needed guidance and in 1977 released


“The Dietary Goals for the United States.”

What they failed to reveal, was the fact their science-based research concluding a low-fat diet prevented chronic disease, was intentionally biased and manipulated. The processed food industry, in its relentless striving for profits via the public’s “stomach shares,” and ever persuasive media outlets; convinced naïve and gullible consumers that their healthy low-fat food products were the answer to their prayers:

They could have their cake and eat it too.

Fat for Fuel

While much of the book centers around diet (raising the amount of healthy fat and decreasing net carbs is what pushes your body into burning fat for fuel), it also reviews a variety of other strategies to improve your mitochondrial function, such as cold thermogenesis, photobiology, detox, exercise, the dangers of iron overload and the pernicious influence of electromagnetic fields (EMFs). (From Dr. Mercola's website)

What is the Ketogenic Diet?

There are 5 variations of the Ketogenic diet, according to the Charlie Foundation.

A Keto diet consists of fat, moderate protein (too much protein slows down your body’s transition to ketosis) and is low in carbohydrates. By maximizing fats and minimizing carbs, your insulin (fat accumulating hormone) level remains low, therefore your blood sugar level remains low also.

Keto Diet

Keeping blood sugar low turns on fat burning genes while suppressing your abdominal fat amassing system.

The Keto diet mimics the effects of fasting. Achieving a state of ketosis helps the body deliver much needed energy to our mitochondrial cells: the power plants of our body’s cells. Well documented studies reveal its efficacy in treating chronic disease and optimizing mental and physical performance. 

Fat for Fuel

Eating a diet high in fat, say 70% or higher, means you aren’t getting sufficient glucose (sugar) for fuel. As glucose reserves are depleted, your body shifts from glycose (sugar) to fat-derived ketones. You literally burn fat for fuel on a Ketogenic diet. Your body burns dietary AND body fat.

Reni and Scampy at the beach, for the newsletter.

What Can You Eat on the Keto Diet?

Fat: It’s what’s for dinner… Not just any fat though. High-quality, nutrient rich foods that are minimally processed and chemical-free.


*Grass-Fed Beef

Wild Game

Free-Range Poultry

Wild-Caught Fish

Pasture-Raised Eggs

Grass-Fed Butter – Full Fat & ideally raw dairy products. Better to opt for unsweetened almond milk (see Best Homemade Almond Milk) or coconut milk (our favorite here) instead of pasteurized cow’s milk. 

Raw Nuts (soaked for digestibility) in limited amounts 


Raw Seeds – Chia & Flax


High Fat Fruits like Coconut & Avocados


Organic Oils including Extra-Virgin Olive and Unrefined Coconut Oil


*Leafy Greens & Cruciferous Vegetables


Your Keto menu is balanced with low-carb, plant-based foods including leafy greens and cruciferous vegetables. Among others, broccoli, brussels sprouts, cabbage, cauliflower, bok choy and kale.

Other low-carb veggies include asparagus, zucchini and cucumber.




Re: Grass Fed Beef

There are many health reasons to eat ONLY grass-fed beef. Store bought conventional meat in addition to being less nutritious, is problematic in many ways. Learn more about confined animal production and how it affects you, your family and the planet.

Re: Cruciferous Vegetables

If you suffer with thyroid dis-ease it’s best to eat cruciferous vegetables that have been cooked and limit your intake to about 1-2 servings per day.

These goitrogenic veggies, when eaten raw in large amounts can increase the need for iodine and can cause damage to the thyroid gland. Especially problematic for those eating “non” organic vegetables grown in mineral-deficient soil

Advantages of the Keto Diet

Important Note:

If you or a loved one suffers from Epilepsy please peruse the film, “First Do No Harm,” and visit the

Charlie Foundation’s website

for more information on Ketogenic therapies.

We suggest you consult your healthcare practitioner 

before beginning any strict dietary regimen or stopping any medicines you are currently taking.


Seek a nutritionally-informed physician 

such as a functional medicine doctor or naturopathic physician, if possible. They have been trained to assist in healing your body naturally; addressing diet and lifestyle. So that you may heal naturally, the way

Nature/God intended.

Find a functional medicine or naturopathic doctor here.  


Charlie Foundation

Fat for Fuel

Keto Diet

Fat: It’s a Good Thing

Which Diet is Right for Me?

Consult your functional medicine doctor or integrative medicine doctor before beginning any new diet lifestyle.

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