MEDEXCLINIC medical weight loss program relieves many symptoms associated with obesity.
- Type 2 diabetes
- High blood pressure
- High cholesterol
- Coronary artery disease
- Chronic back pain
KETOGENIC Diet:
Ketogenic diet eliminates carbohydrates. For most effective weight loss, you will need to keep the total number of carbohydrate grams to fewer than 20 grams per day.
Always check the label and make sure that the carbohydrate count is
- 1 to 2 grams or less for meat and dairy products,
- 5 grams or less for vegetables.
All food may be cooked in a
- microwave oven
- baked
- boiled
- stir-fried
- sautéed
- roasted
- fried (with no flour, breading, or cornmeal)
- grilled
KETOGENIC DIET
CONSUME FOLLOWING FOODS:
Meat: Beef (preferably grass-fed & hormone-free), Goat, Lamb, Veal.
Check the label carbohydrate count should be about 1 gram per serving (and be organic if able and nitrate free).
Poultry: Chicken, turkey, duck, or other fowl.
Fish and Shellfish: Any fish, including tuna, salmon, catfish, bass, trout, tilapia, red snapper, pompano, shrimp, scallops, crab, and lobster (no farmed seafood, there are too many toxins in them).
Eggs: Whole eggs (Preferably Cage-free, vegetable-fed have higher omega-3 content)
- You do not have to avoid the fat that comes with the above foods.
- You do not have to limit quantities deliberately, but you should stop eating before you feel full.
DAILY FOOD ITEMS:
Salad Greens: 2 cups a day.
Includes arugula, bokchoy, cabbage (all varieties), chard, chives, endive, greens (all varieties, including beet, collards, mustard, and turnip), kale, lettuce (all varieties), parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf, you may eat it.)
Vegetables: 1 cup (measured uncooked) a day.
Includes artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.
Bouillon: 2 cups daily—as needed for sodium replenishment.
Clear broth (consommé) is strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.
LIMITED QUANTITIES FOODS ITEMS:
Cheese: up to 4 ounces a day. Includes hard, aged cheeses such as Swiss and Cheddar, as well as Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses.
Avoid processed cheeses, such as Velveeta.
Check the label; carbohydrate count should be less than 1 gram per serving.
Cream: up to 4 tablespoonfuls a day.
Includes heavy, light, or sour cream (not half and half).
Mayonnaise: up to 4 tablespoons a day. Duke’s and Hellmann’s are low-carb. Check the labels of other brands.
Olives (Black or Green): up to 6 a day.
Avocado: up to 1/2 of a fruit a day.
Lemon/Lime Juice: up to 4 teaspoonfuls a day.
Soy Sauces: up to 4 tablespoons a day. Kikkoman is a low carb brand. Check the labels of other brands.
Pickles, Dill or Sugar-Free: up to 2 a servings a day. Mt. Olive makes sugar-free pickles. Check the labels for carbohydrates and serving size.
Snacks:
NUTS: RAW & UNSLATED nuts and seeds are allowed.
upto 1 ounce a day are allowed (almonds, peanuts, walnuts, pine nuts, sunflower seeds, flax seed, pumpkin seeds, sesame seeds, pistachio (unsalted, not honey-glazed, Just plain nuts).
NOT ALLOWED ITEMS:
CARBOHYDRATES
On ketogenic diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten.
The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed.
Sugars are simple carbohydrates.
Avoid these kinds of foods:
- white sugar
- brown sugar
- honey
- maple syrup
- molasses
- corn syrup
- beer (contains barley malt)
- milk (contains lactose)
- flavored yogurts
- fruit juice
- fruit
Starches are complex carbohydrates.
Avoid these kinds of foods:
- grains (even “whole” grains)
- rice
- cereals
- flour
- cornstarch
- breads
- pastas
- muffins
- bagels
- crackers
- “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans)
- carrots
- parsnips
- corn
- peas
- potatoes
- French fries
- potato chips
FATS AND OILS
All fats and oils, even butter, are allowed.
Olive oil and peanut oil are especially healthy oils and are encouraged in cooking.
Avoid margarine and other hydrogenated oils that contain trans fats.
For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed.
Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2 grams of carbohydrate per serving or less.
Avoid “lite” dressings, because these commonly have more carbohydrate.
Chopped eggs, and/or grated cheese may also be included in salads.
Fats, in general, are important to include, because they taste good and make you feel full. You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin. Do not attempt to follow a low-fat diet!
SWEETENERS AND DESSERTS:
Dr. Nouman do not recommend any artificial sweeteners.
But If you feel the need to eat or drink something sweet, you should select: Splenda or Stevia.
BEVERAGES
Drink as much as you would like of the allowed beverages. The best beverage is water. Essence-flavored seltzers (zero carbs) and bottled spring and mineral waters are also good choices.
Caffeinated beverages:
Wean-off yourself with caffeinated beverages. Initially you may have difficulty getting off the coffee or tea, but it may not take even a week that you will not be dependent on these drinks. For the first week, switch to 1 cup a day Coffee or Tea (black, or with artificial sweetener),
Later switch to 1 cup of Green Tea (unsweetened).
ALCOHOL
At first, avoid alcohol consumption & eat healthfully on this diet.
But if 1 low carb drink will make you stay with this diet plan much more successfully then have it.
QUANTITIES
The diet works best if you eat whenever you are hungry; try not to eat more than what will satisfy you. Learn to listen to your body. A low-carbohydrate diet has a natural appetite-reduction effect to ease you into the consumption of smaller and smaller quantities comfortably. Therefore, do not eat everything on your plate just because it’s there. On the other hand, don’t go hungry! You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings.
It is recommended that you start your day with a nutritious low-carbohydrate meal.
IMPORTANT TIPS AND REMINDERS
The following items are NOT on the diet: sugar, bread, cereal, flour-containing items, fruits, juices, honey, whole or skimmed water, milk, yogurt, canned soups, dairy substitutes, ketchup, sweet condiments and relishes.
Avoid these common mistakes: Beware of “fat-free” or “lite” or “slim” diet products, and foods containing “hidden” sugars and starches (such as coleslaw or sugar-free gums, drinks, cookies and cakes). Check the labels of liquid medications, cough syrups, cough drops, and or other over-the-counter medications that may contain sugar. Avoid products that are labeled “Great for Low-Carb Diets!”
