keto menu plan

i have another question for you. you had mentionedwith the ketosis and the ketogenic diet, to me it soundsalmost like the atkin’s diet, if you remember from 20 years ago or so when the atkin’sdiet was real popular.dr. david jockers: yep ty: is that—is it the same thing as theatkin’s diet or what is different? when you hear the ketogenicdiet versus the old atkin’s diet that a lot of body builders that i knew back in the90s went from the low fat diet to the atkin’s diet where theywere literally guys that at the gym working out eating cheese andbacon and peanut butter in between sets. what’s

the difference between these two types ofdiets? dr. david jockers: yeah. that’s a great,great question. i’m really glad you brought that up because ingeneral the atkin’s diet is a ketogenic diet. it does stimulate ketone development.and the way that some individuals teach it it's still—they’realmost identical. however, when we’re really trying to promote optimal health we’ve gotto make some differentiations from the atkin’s diet. so where atkin’s went right was hisapproach with a low carbohydrate diet, getting our body running off the ketones. so i’min total agreement with him about that. keeping our body very sensitive to insulin is very,very important. however, where i disagree

with him was he really had no regulation onthe kind of fats that you put into your body. and we want to reallyfocus on good fats as opposed to bad fats. so most people in our society assume thatsaturated fat is a bad fat. what we know is that actually saturatedfat is one of the most healthiest fats we can be putting in our body. thefats we really want to avoid are high omega-6 fats from refined vegetable oils and alsofrom factory farmed animal meats. so that’s a big one. and then,of course, trans fats or manmade fats. and so we certainly wantto make sure we’re avoiding those things. and so we’re going to load up on good fats,things like avocadoes,

things like coconut oil, butter from grassfed cows, okay. individuals that can tolerate dairy protein. if they cantolerate casein we’re going to use things like cheese, raw cheese from grass-fed cows,fermented dairy drinks from again, grass-fed cows. there’s a hugedifference between when a cow is fed grass and grains. a grain-fed cow actually growsmuch larger and produces a lot more dairy. in fact, they produce about 20 to 30thousand pounds of dairy in a year, a grain-fed cow. a grass-fed cow produces about three to five thousand pounds. there’s a huge difference in yield.now the grain-fed cow though, the grains themselves are high in this omega-6 fat. and omega-6fat causes

inflammation in our body. so the dairy that’scoming from a grain-fed cow is very high in omega-6, very low inomega-3. that’s going to be inflammatory. and that inflammatory process, high omega-6,low omega-3, provides a ripe environment for cancer celldevelopment in our body. so we definitely want to stay away fromcommercially raised animal products and animals that were fed grains. we want to stay away from that. but we do want the grass-fed animal products becausethey have a lot of omega-3s, an ideal ratio of omega-6 toomega-3s. also grass-fed dairy has a molecule called cla, conjugulated linoleic acid, whichmany

researchers are finding is a potent anticarcinogen.there’s also other great nutrients in there. for example,the major fat that’s in grass-fed dairy is called butyric acid. butyric acid is apreferred fuel source for healthy gut microbes in your system and it helps yourintestinal cells to develop and actually to strengthen so that waywe don’t develop problems like leaky gut and ulcerations in our gut and things likethat, which is extremely important for helping our immune system. seventypercent of our immune system’s in our gut. and if we havedamage to our gut we’re going to have a lot of immune system disorders which couldinclude cancer and other

autoimmune diseases. so this grass-fed rawdairy can have an incredible effect at helping the gut to heal andseal and to control itself well. so that’s why it’s such a good fat source we wantto include. we also want to include things like extravirgin olive oil, healthy seeds like flax seed, hemp seeds, chia seeds,we talked about coconut products. that should be an absolute staple. coconut is a superfood, very anti-inflammatory and just powerful for our body. so these are the kind of goodfats we want to focus on. we want to stay away from—again, atkin’s neverdifferentiated between grass-fed and grain-fed so it was a lot ofcommercial animal products using lard and

bacon and things like that. and the otheraspect of it is that bacon, i am really not a big fan of just from theperspective that it is cooked at very high temperatures. and it may benitrate free which is certainly a better one to go with, but when you cook meat at a veryhigh temperature, you’re going to produce a lot of carcinogenicproducts. things like heterocyclic amines, polycyclic aromatichydrocarbons, acrylamide, and these are known to cause cancer growth in our body. and sohigh heat or highly cooked, highly processed animal products,even if it's properly raised can also be a factor with cancercell development. so we want to look for animal

products that have been minimally processed.and when we cook them we want to cook them more mediumrare so a lower temperature and just cooking them for lesstime so that way we produce less of those heterocyclic amines. and there are a lot ofdifferent strategies that people can apply with marinades and thingslike that to utilize animal products and minimize the production ofcarcinogenic chemicals.