In this article, we will get some good insights on the principles of a clean ketogenic diet, superfoods, and nutrient-dense foods to consume on a keto diet by Dr. Eric Westman and Dr ken berry.
What Dr. Eric Westman Has To Say:
Dr. Eric Westman is the Chief Director at Duke Keto Medicine Clinic, Founder at Adapt Your Life, and Associate Professor Of Medicine at Duke University.
Dr. Eric Westman is an Associate Faculty of Medicine at Duke University. He is Board Certified in Obesity Medicine and Internal Medicine and founded the Duke Keto Medicine Clinic with Dr. William S. Yancy Jr. in 2006 following 8 years of clinical research regarding low carbohydrate ketogenic diets.
He is an editor of the textbook: Obesity: Evaluation & Treatment Essentials, and author of the New York Times Bestseller The New Atkins for a New You, Cholesterol Clarity, and Keto Clarity. Also, he is the co-founder of Adapt Your Life, an education and product company based on low carbohydrate concepts.
Dr Eric Westman take on principles of a clean ketogenic diet
Sure. And today I know there are a lot of different sources that will tell you what a keto diet is.
The protein I use has to be, Understood that I use this in a medical setting with lots of different people, all, all sorts of ages. And so I need to do one that\’s very safe. I need to do a diet that doesn\’t introduce other issues. So I don\’t ask people to drink oils and fats and things like that. All I do is tell people to stop eating carbohydrates.
So then you don\’t have sugars and starches the carbohydrates, your body starts burning its own fat. So I start with the teaching of you want to eat adequate protein sources throughout the day. And or if just once a day is fine, if you\’re not hungry and then how much protein and really isn\’t clear the studies that have looked at a keto diet in a hospital or a metabolic ward setting where they have total control, the amount of protein that people eat varies.
Eating real foods is the key
what\’s kind of make sense if people are all different sizes and shapes. So as long as you\’re eating from the real foods that have proteins and not a lot of carbs. So I prefer a meat-based diet. You can do vegetarian keto though, but I teach people to have eggs, eggs have no carbs. They have good protein and fat sources, the meat, poultry, fish, and shellfish, the gums and nuts are sources that are low in carb,high in protein.
I’m kind of discouraged the use of oils and the tea and coffee and, and, you know, especially if someone has stomach trouble, like they feel nauseated or, or bloated, I suspect that it\’s these other oils or keto products that are being used today. I start by teaching people to eat protein mainly.
Keep your carbohydrates intake low say between 20-40grams per day
And then worrying about the macros and the fats. And I don\’t really know how to fine-tune the macro percents. There\’s a wide range of the macro percents of where this\’ll work and that, you know, the fat thing at 60-70%, that doesn\’t seem to matter much. The main thing is to keep the carbohydrates really low, meaning under 20, 30, 40 total grams of carbs per day.
And I use the total gram method because it\’s more precise. You don\’t assume, with net cards, you assume things, you assume that fiber and then figure out balls. Those things don\’t affect you, but they actually can. But you have to understand that I\’m teaching the purest form of it. It\’s because I\’m creating a whole range of people.
You know, if you\’re otherwise healthy, you don\’t even have a big weight loss history to go or journey. There are a lot of ways to be healthy and that gives you a lot more flexibility in how to do a keto diet.
Total carbs are what the doctor practices, a moderate order protein and the fat from healthy sources are what the doctor pointed out. So this should be a good direction for you to practice a clean, healthy, ketogenic diet plan.
What Dr. Ken Berry Has To Say:
Dr. Ken Berry is connected with Henry County Medical Center in Tennessee, US. He has an extremely admired youtube channel with over 1 Million Subscribers across the globe.
Dr. Ken Berry is the author of the bestseller \”Lies My Doctor Told Me\” which exposes misbeliefs and misleading health advice from well-meaning doctors, such as avoiding fat. He in fact himself adopts the Ketogenic diet and often is seen terming Keto as the Proper & Natural Human Diet.
Dr ken berry’s take on principles of a clean ketogenic diet
So there\’s this pervading myth out there in the, in the nutrition community, that there are certain magical phytonutrients in rice or wheat or corn that you can only get by eating that rice or eating the coroner, eating the soybean or reading the canola oil or the soybean oil or the peanut or the corn oil.
Plants are the most nutrient-dense foods
But you can pay anybody. You don\’t have to be a nutrition expert. So You can go and look this up on the internet. You can just do an internet search for a comparison of the nutrition content of a hundred grams of rice. Versus a hundred grams of beef or chicken or lamb or a goat or fish. And I think many people, especially people who believe that plants are the most nutrient-dense foods on the planet or that they believe that that meat is just protein and fat and it\’s an indulgence and there\’s no real nutrition in it.
Just go and do an internet search and compare the nutrition of rice or kale or a potato compare that versus the same amount of meat. And it can be seafood. It can be red meat, it can be chicken, poultry, and Turkey. And I think you\’re going to be very, very surprised to find that meat is much, much more nutrient-dense than any plant food.
Comparison of animal food with wheat and pulses
That you can compare it to, and I\’m m saying you can compare let\’s compare beef liver or sheep\’s liver, or chicken liver. Let\’s compare that too. What did they say? That the nutrient-dense, super foods are kale, right? Or spinach and in India Yeah. What\’s considered by most people just to be the most nutrient-dense, super food out there. What is it? is wheat and pulses are super famous. We do. Something that people can do so much that they can say that it has
So let\’s compare, let\’s compare that to two ounces of chicken liver, or two ounces of. Beef liver let\’s compare that to two ounces of that food. And anybody can do that. Internet search. You don\’t have to be a nutrition expert or a doctor or a researcher. You can do that search as soon as you finish watching this lot.
And I think when you can start comparing the amount of vitamins. In each, the amount of minerals and each the amount of fatty acids, which are essential to optimal human function, and the amount of amino acids, which are essential for proper human function. You\’re going to, you might be surprised that the two ounces of liver.
The liver is a superfood and nutrient-dense
That liver\’s actually a superfood. It actually is a nutrient-dense, superfood that it\’s almost like taking a multivitamin. When you eat two ounces of the liver of any animal. When you compare two ounces of the liver to any two ounces of any plant-based food, the vegans and vegetarians are going to be very, very sad to learn that the plant-based food is not a superfood.
The liver is a superfood and, and, and indeed any, any two-ounce cut of, of animal meat, whether it\’s seafood, poultry, or red meat is going to just have much more in the way of vitamins and minerals than the plant-based food. And I\’m sorry if that offends anyone. Because I understand that there is a social ramification to diet, and there aren\’t many cases of religious ramification to, to your diets.
Meat always wins over plants
Black and white science, and I\’m talking about black and white facts. When you can pair the nutrition in meat to the nutrition in plants. Meat always wins. And you may not have been taught that by your mother or by your religious leader or by the guru that you look up to, but you can find this out for yourself. Just do a simple internet search.
Dr. Ken berry mentions the superfood and nutrient-dense foods one should eat for a a keto diet or a low carb diet.
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