After elimination of virtually all dietary carbohydrates/sugars, the key to achieving physiologic ketosis is to maintain high fat intake. Not increased protein intake that can, in fact, “turn off” ketosis, since liberal protein intake modestly increases blood insulin and sugar levels, thereby undoing the process that generates ketosis. The key is to increase fat intake and thereby feel satiated and turn off all desire for carbs while not provoking insulin release. If accelerated weight loss or breaking a weight loss plateau is among your goals, increased fat intake—counterintuitively—encourages mobilization of fat from body stores, since insulin levels are extremely low (near-zero) while you are in ketosis. Beyond weight loss, physiologic ketosis enhances mental clarity, accelerates reversal of metabolic syndrome/insulin resistance/type 2 diabetes/fatty liver/hypertriglyceridemia/hypertension and, if anecdotal reports and experimental animal models continue to be validated, reduce/reverse several forms of cancer.
It means eating fatty meats, never lean; not trimming the fat off meat but eating it; liberal use of healthy cooking oils such as coconut, olive, lard, tallow, oils saved from cooking bacon. It also means that, if you include selected dairy products in your diet, using liberal quantities of organic butter, ghee, and full-fat yogurt and cheese. It can also mean relying on Wheat Belly Fat Blasters as a naturally-sweetened, high-fat treat that helps sustain your ketosis effort, such as these Raspberry Cheesecake Fat Blasters.
Raspberry Cheesecake Fat Blasters Recipe
You’ll think you’ve died and gone to heaven with these little morsels of cheesecake. You can easily substitute any berry, such as strawberries or blueberries, for raspberries.
- 8 ounces organic cream cheese, at room temperature
- 3/4 cup coconut oil, melted
- 1/2 cup raspberries
- Sweetener equivalent to 1/2 cup sugar
- 1 teaspoon vanilla extract
Place paper liners in 20 cups of a mini muffin pan.
In a large bowl, using an electric mixer, blend the cream cheese, coconut oil, raspberries, sweetener, and vanilla until thoroughly combined.
Evenly divide the mixture among the lined cups and refrigerate for at least 1 hour before eating, or place in the freezer for 30 minutes.
Store in the refrigerator.
Per serving: 114 calories, 1 g protein, 1 g carbohydrates, 12 g total fat, 9 g saturated fat, 0 g fiber, 16 mg sodium
You can stack the odds in your favor even further by monitoring blood ketones using an Abbott FreeStyle blood glucose/ketone device and ketone fingerstick test strips. Aim for randomly-obtained ketone levels of 1-3 mmol/L. (Ignore the cautions about ketosis aimed at people with type 1 diabetes for whom high ketone levels, or ketoacidosis, is a dangerous condition that develops when there is no insulin being produced under any condition and ketosis proceeds without normal physiologic regulation—not a situation that applies outside of type 1 diabetes.)
There is a downside to ketosis, although it’s not what conventional critics claim (the brain will starve without carbs, you can’t function or exert yourself without carbs, ketosis causes dehydration, etc., none of which is true). The downside is that all prebiotic fibers that nourish bowel flora come from carbohydrate-containing foods such as potatoes, bananas, onions, and beans. Cut yours carbs to near-zero and you will starve bowel flora that leads to distortions of bowel flora species, i.e., dysbiosis, that, in turn, leads to insulin resistance, higher blood sugars, higher triglycerides, higher blood pressure, higher cholesterol values, disrupted sleep, anxiety, depression, abdominal discomfort, bloating, constipation, increased risk for colorectal cancer, and disruptions of the mucous lining and permeability of the intestinal tract and thereby increased potential for autoimmune conditions. If efforts are not made to nourish bowel flora, a low-carb ketotic effort will—not may, but will—result in dysbiosis and its unwanted consequences.
So slash carbs (no grains, of course, and no sugars), load up on fat, boost fat intake with delicious Fat Blasters, but supply your precious bowel flora with the prebiotic fibers they require to support your health.