MY MODIFIED KETOGENIC DIET WRITTEN BY MARION BACHRA, MS, RD, A BOZEMAN NUTRITIONIST AND CHINESE HERBALIST LIVING IN BOZEMAN MONTANA

12/02/2017 DISCLAIMER:

1) DEPENDING ON THE INDIVIDUAL, AND THEIR HEALTH CONDITION AND/OR GOALS, THIS MODIFIED KETOGENIC DIET CAN BE FOLLOWED FOR ANY LENGTH OF TIME.

2) IF YOU FEEL DEPRIVED AND/OR HUNGRY, YOU ARE NOT EATING ENOUGH FATS & OILS. YOU NEED FOLLOW YOUR GUT INSTINCT AND INTUITION.

3) IF YOU FEEL EMOTIONALLY VERY DEPRIVED AND/OR FEEL THAT THESE RECOMMENDATIONS ARE TOO RESTRICTIVE, DO NOT FOLLOW MY SUGGESTIONS! YOU NEED TO FOLLOW GUT INSTINCT AND INTUITION.

4) MY RATIONAL FOR DEVISING THIS MODIFIED KETOGENIC DIET IS TO:

1) BREAK THROUGH INSULIN RESISTANCE, AND/OR 2) IMPROVE BLOOD SUGAR THAT DOES NOT IMPROVE BY FOLLOWING THE CONVENTIONAL, SENSIBLE, AND MORE STANDARD DIETARY GUIDELINES.

REMEMBER, THAT THESE ARE GENERIC RECOMMENDATIONS, AND, DEPENDING ON YOUR PARTICULAR FOOD SENSITIVITIES, THESE GENERIC RECOMMENDATION WILL NEED TO BE TWEAKED.

Dietary recommendations to break through the insulin resistance, improve blood sugar, and reduce inflammation

I recommend a modified ketogenic diet. What I recommend on this diet, is ample amounts of vegetables, good sources of protein, ample of amounts fats and oils, and minimal amounts of fruit (1/4 to ½ C. of berries person depending), it is a grain-free and bean-free. You will not feel hunger, because you are increasing your fats/oils to help promote satiety, and this approach will help shift your metabolism from using carbohydrates as the main fuel, to using fats and oils as the main fuel for all of your energy demands.

My Modified Ketogenic diet will most likely put you into what is called Nutritional Ketosis which is NOT harmful, unlike Diabetic Ketosis which is very harmful and occurs when a diabetic person has sky high blood sugar, >300 mg/dl. Diabetic Ketosis occurs because blood sugar cannot enter the cells. Blood sugar stays in the blood stream which causes a shifts in blood pH, leading to all kinds of metabolic changes with hallmark symptoms of frequent thirst, frequent urination, severe feelings of hunger, feelings of weakness and shortness of breath. This metabolic shift causes fluid shifts, severe dehydration, and severe electrolyte imbalances which than shifts Diabetic Ketosis into a Diabetic Ketoacidosis which can lead into a coma if it persists.

As my frame of reference, I use the Wahls Paleo Plus diet developed by Dr. Terry Wahls, MD for breaking through insulin resistance and for improving blood sugar. Terry Wahls, MD specifically designed this type of diet for dealing with autoimmune diseases, especially MS, as well as many other types of neurological diseases, many psychiatric conditions, and for controlling many different types of cancers. 

My personal goal is not so much to be in Nutritional Ketosis, but to help me maintain optimal blood sugar levels. Having said that I do want to point out that there is some evidence that Nutritional Ketosis in and of itself is beneficial for specific health conditions, but that is beyond the scope of this write up. 

If your goal is to be in Nutritional Ketosis than testing Urinary Ketones is easiest. Dr. Terry Wahls recommends moderate to large amount of ketones or   80 to 160 mg/dl or 40 to 160 mg/dl in urine. The ranges will be listed on the box of the test strips. Just follow their instruction and their reference ranges.

I do not follow her egg-free and dairy-free guidelines, since that really depends on the individual on whether or not these foods need to be avoided, and I can do food sensitivity testing for that. Terry Wahls, MD had progressive MS and was running her practice in a titled wheel chair to keep herself in the upright position!  She wrote a book called the Wahls protocol: How I beat progressive MS using Paleo principles and Functional medicine.  In this book, she has 3 types of diets: Wahls diet, Wahls Paleo, and Wahls Paleo Plus. Terry herself follows the Wahls Paleo Plus which is a diet that will put you into Nutritional Ketosis.  Dr. Terry  Wahls is currently conducting clinical trials.  She is very inspirational to me.

Food Groups you will be eating with Modified Ketogenic diet are:

All kind of non-starchy Vegetables, This is very important, since you are replacing ALL grains, breads, crackers, beans, with vegies.                         (excluding white/sweet potatoes, yams, parsnips, peas, corn or beets).                                                                                                                                             

To meet your micro-nutritional needs, it is very important to replace all grain products with lots of vegies. 

Terry also recommends eating seaweeds to get your micro-nutrients. If you want to try that, Heavy metal free seaweed can bought at www.seaveg.com 

Meats, Fish, Poultry, Venison (Organic or grass-fed and naturally processed)

Eat a 3 to 4 ounces serving with each meal, depending on the individual. Eating more protein than your body needs is more likely to turn into sugar in the liver through a process called gluconeogenesis. Gluconeogenesis is a process whereby the liver converts protein not needed for building blocks into blood glucose. In general, about 30% of our dietary protein is converted into blood glucose through Gluconeogenesis, and gluconeogenesis can increase if you are eating more protein than your body needs.

Dairy Organic or grass-fed cheese, feta, goat cheese, French cheeses, Greenbank Farms Full-fat Mozzarella, butter, ghee (clarified butter), cream, sour cream, ½ & ½, full-fat cottage cheese is lower in calcium, therefore regular cheese is more nutritious as far as calcium is concerned. For the time being, not even plain yogurt and milk, since plain yogurt and milk are high in Lactose which converts immediately into blood glucose.

Milk substitutes low in sugar For example: So delicious unsweetened Coconut milk; unsweetened Almond Breeze milk can be added to smoothies.  But, I just add water to my smoothies.

Eggs (preferably Organic or Omega 3) Eat them any style, but since you need to increase your intake of fats and oil, fry them in ample amounts of olive oil, butter, or coconut oil.  

Nuts & Seeds, Seeds like flax, Chia, sesame, and pumpkin and nuts like macadamias, pecans, walnuts, almonds, cashews, peanuts (are actually legumes). Including nut and seed butters made from almond, peanut, sesame, cashew, and soybean. Almonds, Peanuts, and Cashews can raise blood sugar more than macadamias, pecans and walnuts. You'll have too see what your blood sugar response is.

Full-fat coconut milk (in cans) or plain Coconut oil According to Dr Walsh, Coconut oil is very important when following her modified ketogenic diet, since it helps you to get easier into Nutritional Ketosis and where you can still eat ample amounts of vegetables and even some fruit (this is person depending). You can either make vegetable & chicken/meat/fish curries, or you can add the Full fat coconut milk or coconut oil to a shake, or you can cook with coconut oil. You can also make a Coconut desserts with cocoa, vanilla extract & Stevia or Curries. See some of my recipes at end of this document.

In order to get into Nutritional Ketosis and to be able to eat more non-starchy vegetables, Dr Wahls recommends consuming either 4 to 6 Tbs of pure coconut oil or 1 ¾ c. of full fat coconut milk on a daily basis. That is a little too much for me, so you will have play with the amount.               

My personal goal is not so much being in Nutritional Ketosis, but to help me maintain optimal blood sugar levels. Having said that, I do want to point at there is some evidence that Nutritional Ketosis in and of itself is beneficial for specific health conditions, like MS, but that is beyond the scope of this write up.

Salad Dressings: Most dressing are high in sugars and have unhealthy oils, therefore I encourage you to make your own from extra virgin olive oil with red wine vinegar or apple cider vinegar, you can press in a fresh garlic clove and add other spices and herbs. Mix in blender with some mustard which help keeps the dressing from separating. Avoid Balsamic vinegar, since 1 T contains about 6 grams of sugar.

Fruit:  Depending on the person's blood sugar and on whether or not Nutritional Ketosis is desired, no fruit at all, or 1/4 C to 1/2 C.of any kinds of berry: blueberries, strawberries, black berries, raspberries, cherries, but no other fruit, since these are too high in natural sugar. If you have elevated blood sugars, at first, I recommend no berries at all, until insulin resistance and blood sugars have come down into a normal range. You can have limes, lemons, olives, tomatoes, Westbrea unsweetened ketchup (1 Tbs), unsweetened spaghetti sauce (1/4 cup), salsa, limenade or lemonade made 1 cube of frozen lime or lemon juice in a 16 oz of water sweetened with stevia. If less sugar is desired, add 1 frozen lemon or lime cube to 1/2 gallon water and that add Sweet Leaf Water drops to sweeten. This combination is really tasty and adds additional flavor. My favorite flavor is Strawberry Kiwi Water drops.

Alcoholic beverages: Avoid beer and all mixed drinks as these are high in sugars. Can have 5 oz of dry white or dry red wines, since these are very low in carbohydrates, namely, 3 to 4 grams of sugar per liter (~1 quart). For example: Chardonnay (white) or Cabernet Sauvignon (red). You can have hard-liquor as long as isn't part of a mixed (sugary) drink.

Stevia is the only recommended sweetener, avoid all other sweeteners, including maple syrup, honey, coconut sugar, cane sugar, rice syrup, and fruit spreads. Use sugar alcohols, like Xylitol, Erythritol or Sorbitol sparingly, since sugar alcohols are converted to sugar in the liver and therefore raise blood sugar later on.

Foods to take a break from including: all grains including all wheat products or gluten-free grains, oats & oatmeal, pseudo-grains like quinoa (seeds), buckwheat, millet, rice, rice noodles, wild rice, regular & gluten-free pizza, corn in all forms, regular & gluten-free crackers,  regular & gluten-free breads, regular & gluten-free buns, wheat & gluten-free tortillasall sweeteners, regular & all gluten-free sweets, regular & gluten-free cookies, regular & all gluten bars, all natural sweetened beverages especially  coconut water (since it is very high in natural sugars)

SOME OF MY RECIPES:

Green Smoothie suggestion:                                                                                                                                                                                                         Cook ahead time: 1 to 2 bunch of greens: different kinds of either kale: red, green, lacinto, curly; red or green chard; beet greens; or collard greens.            Strip the leaves of the stem and cut the stem up in small pieces, place stems in pot first, and on top the cut up greens, cook lightly in some water until bright green. Use that water also in your green smoothie now or later.

In the blender:

1 - 4 T of ground flax seeds or ground Chia seeds

When adding dietary fiber, start just with 1 T and slowly build up to 3 or 4 T to avoid GI distress due to the increase in fiber. Increasing your dietary fiber will promote regularity and healthy gut & liver detoxification.

2-3 T Costco coconut oil                                                                                                                                                                                                                      2 T peanut butter or 2 T almond butter or 1 scoop of whey or Vegan protein                                                                                                                                       1 C to 1 1/2 C of cooked greens                                                                                                                                                                                                        ~1 tsp cinnamon                                                                                                                                                                                                                                   ~ 1/4 tsp of Stevia powder   (lately, I have added a squirt of Sweet leaf strawberry Kiwi water drops, if doing that, don't add coffee).                                              1 cap full of Costco vanilla extract                                                                                                                                                                                                      1 to 1/2 C of warm to boiling water or cold depending on whether green are just cooked, or part coffee, not 100% that is too strong.                                      (can measure liquids into pyrex measuring cup if you have one). 

Coconut milk & Cocoa Pudding: 

1 can of Full fat Thai Kitchen coconut milk, 1 heaping tsp of plain unsweetened cocoa powder, 1 tsp of vanilla extract, 8 or more small scoops of Stevia powder, sweeten to taste.  blend all in a food processor and poor into a glass container, cool in the fridge and than serve with roasted nuts and/roasted shredded coconut). Can also add Cinnamon which lowers A1C and insulin resistance.

Fat Bombs with peanut butter: 

4 Tbs coconut oil & 4 Tbs butter. 1 heaping Tbs peanut butter, 1 tsp Vanilla extract & 1/4 tsp of powdered 100% stevia to sweeten, and sweeten to taste. Melt and mix on low heat on stove and poor into mini baking cups and freeze on plate, after frozen put into a container and keep frozen.

Fat Bombs with Cocoa: 

4 Tbs coconut oil & 4 Tbs butter, 2 heaping Tbs of plain cocoa powder, 1 tsp of Vanilla extract, 1 heaping Tbs almond butter, 1/4 tsp of powdered 100% stevia to sweeten, sweeten to taste. Melt and mix on low heat on stove and poor into mini baking cups and freeze on plate, after frozen put into a container and keep frozen. They are delicious and taste like real chocolate but without  all the added sugar. 

Coconut Chicken/Meat/Venison/or Fish Vegie Curry with SeaTangle Kelp Noodles:

MAE PLOY curry paste (Town & country) Depending spice tolerance, use a moderate amount since pretty spicy. First, stir fry paste in coconut oil, than add animal protein source and fry until done, than add fresh or frozen organic vegie mix, when fresh, add assorted vegies from scratch: broccoli, cauliflower, collard greens, kale, Bok Choy, fennel, zucchini, asparagus, celery, red, yellow and green peppers, Nappa cabbage, red and green cabbage, mushroom, celery root, radish greens, etc., can add part of a can of full-fat coconut milk, but make surethe carbohydrates are low, since that can vary from brand to brand. Add chopped Cilantro at the end.

SeaTangle Kelp Noodles (in Bozeman MT the Food Co-op or on-line), these seaweed noodles are very mild and have zero net carbohydrates, and you can also use these noodles with unsweetened Spaghetti sauce and meat balls and vegies.

100% HEMP & CHIA SEEDS PANCAKES (RECIPE IS FLOUR-LESS & DAIRY-FREE)

3/4 CUP HEMP HEARTS; 1/2 CUP CHIA SEEDS 

3 tsp BAKING POWDER (NON-ALUMINUM- BRAND: RUMFORD); 1/2 tsp SALT NON-REFINED

1/4 tsp 100% STEVIA POWDER (SUPERIOR SOURCE)

 2 TBS OF LIGHT OLIVE OIL

4 WHOLE EGGS; 3/4 CUP OF WATER; 1 TBSP VANILLA EXTRACT

DIRECTIONS:

Grind the hemp hearts and Chia seeds, baking powder, and stevia into a flour using for instance a Vitamixer.

Blend all dry ingredients together: Hemp heart Chia flour mixture, baking powder, and stevia.

Blend all wet ingredients together in a blender: 4 eggs, 3/4 c. water,  3/4 c. water, 2 Tbs of light olive oil,1 T vanilla extract.

Add the dry ingredients to the wet ingredients and blend in blender.

Pour batter right from blender unto griddle and bake pancakes with ample amount of butter.

For a Topping: use  non-dairy sour cream or sour cream and mix in cinnamon and stevia powder to taste.

NET CARBS: <1 GRAMS per pancake    This quantity of batter gives you about 14 pancakes depending on their size.

Amazing flour-less buns

3 cup Almond flour, blanched (10 oz), Blue Diamond from Costco
10 TBS NOW Psyllium husk powder (90 grams), Gesundheit Nutrition Center it carries in bulk
4 tsp baking powder (non-aluminum -Rumford)
1 tsp sea salt
5 TBS Braggs apple cider vinegar (2 oz)
6 egg whites (7 oz),  Later on,can use the 6 egg yolks with some water or unsweetened Almond or coconut milk and cinnamon to make french toast or make an all egg yolk omelet which you can serve with a bun.
1 1/2 cup BOILING water (12 oz)

Preheat the oven to 350 degrees F. In a medium sized bowl, combine Almond flour, psyllium powder baking powder and salt. Mix well with electric hand mixer or in a food processor until the dry ingredients are well mixed.  Add in the egg whites and vinegar and mix until a thick dough. Than add boiling water to the dough, and mix until well combined and dough firms up. Cut dough into 16 to 18 pieces and place buns on a well-oiled baking tray. Bake for 50 minutes. Store cooled buns in either a paper bag or a cloth bag at room temperature. Avoid storing the buns in a plastic bag.

NET CARBS: <1 gram per bun

Amazing Bread (this recipe only works when weighing out all the ingredients)

3 cup Almond flour, blanched (10 oz), Blue Diamond from Costco
10 TBS NOW Psyllium husk powder (90 grams), Gesundheit Nutrition Center it carries in bulk
4 tsp baking powder
(non-aluminum -Rumford)
1 tsp sea salt
5 TBS
Braggs apple cider vinegar (2 oz)
6 egg whites (7 oz),  Later on, can use the 6 egg yolks with some water or unsweetened Almond or coconut milk and cinnamon to make french toast
1 1/2 cup BOILING water (12 oz)

Preheat the oven to 350 degrees F. In a medium sized bowl, combine the flour, psyllium powder, baking powder and salt. Mix until dry ingredients are well combined using a hand mixer or food processor.  Add in the eggs and vinegar and mix until a thick dough. Add boiling water into the bowl. Mix until well combined and dough firms up.  Form into a loaf and place into a greased bread pan (I used a 9 X 5 inch pan). Bake for 75 minutes. It should be somewhat firm to the touch and have a nice brown crust.  Remove from the oven and allow the bread to cool completely.

Makes 18 slices. Two slices: 204 calories, 18 grams fat, 7.2 grams protein, 14 grams carbohydrates, 10.6 grams fiber, net carbs 3.4 grams              Source: http://mariamindbodyhealth.com/amazing-bread/   Check out her video of Maria making her Amazing bread.

NOTE from Maria:  Make sure to weigh your ingredients to ensure it rises properly and doesn’t get gummy.  Also, if you do weigh and grind your psyllium and still have a problem, try grinding the psyllium again.  We have a batch of psyllium that we ground and didn’t work.  Stay really wet.  So we ground it again and it works great!  Also, if your loaf looks nice and big but then deflates after removed from the oven, try reducing the baking powder to 3 teaspoons.

http://www.kingarthurflour.com/recipes/gluten-free-almond-flour-crackers-recipe

Gluten-Free Almond Flour Crackers

1 large egg

1/4 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 3/4 cups or 5 7/8 ounces almond flour, blanched or raw, finely ground*

*Finely ground (rather than coarse-ground) blanched almond flour makes the crispiest crackers.

Instructions:

Preheat the oven to 350°F.

Whisk together the egg, salt, pepper, and any additional spices or add-ins (see "tips," below.)

Add the almond flour, stirring to make a cohesive dough.

Place the dough onto a sheet of parchment, or a piece of plastic wrap. Pat it out with your hands, and top with an additional piece of parchment or plastic wrap. Roll the dough out to about 1/8" thickness; it should be about 10" x 12", or larger.

Remove the top paper, and use a pizza wheel or knife to cut 1" squares. Move the cut crackers, along with their parchment, to the baking sheet. If you've used plastic wrap, spray the pan with non-stick baking spray, and transfer the crackers from the plastic to the pan.

Bake the crackers for 14 to 16 minutes, until they're light golden brown. The crackers around the perimeter will tend to brown more quickly, so transfer those to a cooling rack and return the pan to the oven to finish baking the remaining center crackers.

Cool the crackers completely before transferring them to an airtight bag for room-temperature storage.

http://allrecipes.com/recipe/246002/almond-flour-bread/?internalSource=hub%20recipe&referringContentType=search%20results&clickId=cardslot%201 

Almond Flour Bread

Ingredients: 

1 1/2 cups almond flour: 1/3 cup flax seed meal

4 eggs: 1/4 cup unsweetened almond milk

2 tablespoons olive oil; 2 teaspoons baking powder

1/2 teaspoon salt 

Directions

Prep 5 m; Cook 40 m

Ready In 55 m. Preheat oven to 350 degrees F (175 degrees C). Grease a loaf pan lightly.

Mix almond flour, flax seed meal, eggs, almond milk, olive oil, baking powder, and salt together in a bowl until smooth dough forms. Transfer to prepared loaf pan. Bake in preheated oven until top is golden brown, about 40 minutes. Cool in loaf pan 10 minutes before transferring to a wire rack to cool completely.

Brownie style-grain free sugar free

Dry ingredients: 1 C. almond flour 1/3 C. cocoa powder, 3 t. baking powder, ¼ t. salt 1 ½ t. stevia powder (Superior Source)

Wet ingredients: 3 eggs, ½ stick of butter, melted, 1 T vanilla extract, 1/3 C full-fat coconut milk (pulp), 2/3 C coconut liquid from that can

2/3 C chopped nuts walnut or pecan.

Using a hand blender, blend all the dry ingredient really well. Using the hand blender, blend all the wet ingredients really well, than add wet to dry ingredients and blend well. Fold in  2/3 c of nuts. Place the mixture into a well-greased square glass container and bake for 30 minutes at 350 degrees.

Lime Cream Cheese Cake

1 package of Organic Cream Cheese

1 can of Thai Coconut milk

1 T of lime rind-unpacked (rind peeler is a great tool)

2 T of lime juice

¼ tsp of Superior Source Stevia powder

¾ C of coconut liquid + 1 package of plain gelatin powder. Toss out the remaining coconut liquid.

Bring coconut liquid to a boil, turn off stove, than stir in gelatin until completely dissolved.

Blend in food processor: cream cheese, coconut pulp only, rind, stevia, lime juice, coconut liquid + dissolved gelatin

Crust: 1 Cup of toasted pecans (I toast all at once a 2 Lb bag at 250 degrees of 30 minutes spread on a baking sheet), 1/3 C. of coconut oil, 1 tsp of culinary cinnamon, 18. tsp of Stevia powder. Pulse all ingredients in the Cuisinart type machine until small pieces. Don’t hit blend, since that makes a paste!

Spread the crust material into a non-aluminum pies pan like an oven proof one than put into the freezer for around 20 minutes. Take out of freezer and pour cream cheese mixture into it and keep refrigerated for about 3 hrs before serving.