Today, I again review, link to Dr. Boz’s “I won’t tell you what to eat… except THIS” [Part 2] – The Transcript.
All that follows is from the above resource.
Transcript
As a doctor, I never tell patients
exactly [music] what to eat. That lasts
about as long as a prescription for
exercise. The one rule I insist on is
the [music] exact opposite of what every
other health guru tells you. Before we
get to the food, the psychology of
changing what foods you eat matters.
[music] The single most important thing
that you can do when starting the
ketogenic journey is eat good enough
foods that you already like and eat
[music] those consistently. Why? Because
consistency beats perfection every
single time. Telling a beginner to
[music] only eat sardines, kale, and
ghee is a recipe for quitting. Let’s
make this lifestyle fit your life, not
the other way around. Start with what’s
familiar and accessible in the good
category. Build your confidence and
consistency with foods that are not
super strange or the ones that are so
expensive. The cost will often prohibit
them from starting in the first place.
The beauty of a keto diet is that
getting you into ketosis is easiest at
the beginning with those foods that are
just good enough. As your body heals in
that ketogenic state, your pallet
changes and you will naturally graduate
to better and best choices. Now, let’s
walk through this guide. First, we have
red meat and pork. This is an easy one.
Eat meat with high fat content. This is
the key, and fat is your fuel. In the
good category, we start with meat filled
with fat like full fat ground beef or
sausage. And just watch out for the
added sugar in that sausage. That is a
thing. Hard salami and pepperoni also
make the list. These are accessible,
affordable, and easy to cook. And they
get you into the game. As we move up to
the better category, we’re looking at
even fattier meat. And you can spend
your funds on a beautiful marbled steak
cooked in butter or some brazed brisket.
But spam is cheap and easy and also fits
in this category. And if you’ve never
tried canned pork like spam, it’s a win.
Thinly slice it and fry it up with some
eggs. That’s one of my favorites. And
the best category for this are things
that cost a little more money. Prime
rib, fatty tomahawk steak, even bacon or
pork belly or bronswagger, liverwor.
These are organ meats with really high
fat and incredibly nutrientdense bites
of food. Moving on to poultry and eggs.
With poultry, the same rules do apply,
and that is fat is your friend. Do not
be afraid of the fat. When I see people
on the ketogenic diet eating chicken
breast, I think you’re not really on a
ketogenic diet. You need the fat with
that chicken breast to make this work.
The good categories here are if they are
eating chicken breast or maybe even
sliced turkey, they’re dipping it in
fat. There’s lots of fat with it. The
better choice in this category is to put
the skin on all of that skin on a
chicken breast or have less meat and
more connective tissue like buffalo
wings and then dip it in some blue
cheese. The best choices in this
category are some extra egg yolks and
some weird things. An omelette with
twice as many yolks as whites fried in
bacon grease is one of my favorite and
perfect ketogenic meals. The weird thing
comes from fatty birds like duck or
homemade bone broth from the bones of
[laughter] chickens and then the
collagen from chicken feet. [screaming]
Yeah, they’re cheap, nutrient-dense, and
very ketogenic. You know you’ve made
great bone broth if it’s gelatinous at
room temperature. And the secret to that
was the chicken feet. When it comes to
fish or shellfish, we use those omega-3s
to rank what’s good, better, and best.
In good we have cod, snapper, and
selffish. Selfish, you know, like
shellfish, but selfish. [laughter]
In the good category, we have cod,
snapper, and shellfish, like oysters,
and they are perfectly fine keto foods.
But the better category is when you get
fattier fish like halibet, trout, and
catfish. But you rise to the top level
when you get the absolute best choices
from the fatty, oily fish that are
packed with these little nutrients of
omega-3. We’re talking mackerel,
herring, salmon, and you guessed it,
sardines. You must at least try one can
of sardines before you write them off.
The taste of sardines is better than the
smell. Add black pepper and some
mustard. Trust me, it’s good. Fruits and
vegetables. Vegetables on the ketogenic
diet have one primary job. who deliver
fat to your gut. Most of your favorite
fruits don’t even make the menu. There
are just too many sugars and too easy to
overeat. The only berry that makes the
list is a blackberry and it’s in very
small amounts. I leave the artichokes,
cauliflower, and tomatoes on this list
just for the beginners to gently get
away from all those naughty options.
They have to start somewhere, but the
number of times those items have caused
patients to spiral in the wrong
direction warrants a heated warning. Be
careful. The better choices include
Brussels sprouts, avocado, and green
olives. Yes, both avocado and green
olives are fruit. [snorts] And the best
choices are these leafy greens that are
dipped in a bunch of fat like cream,
spinach, or even a fermented vegetable
like sauerkraut. Remember to load them
with butter, olive oil, and highfat
dressing. Let’s move to dairy. If you
tolerate dairy, always choose the
high-fat versions. In the good category,
it’s like whole milk, mozzarella, and
other full fat cheeses like sharp
cheddar or Swiss. As you get to the
better categories, it’s full fat cream
cheese, feta, blue cheese, or fermented
heavy cream. That’s just sour cream. I
know it sounds terrible. And then the
best part is the highest in fat and
lowest in milk sugars, which is the
heavy whipping cream, your ghee, and
those hard or aged cheeses like
Parmesan. So fats and oils are kind of a
cornerstone to the whole diet. And you
can look at the good ones, which are
avocado oil, extra virgin olive oil,
coconut oil. Go up to the better
categories where you have lard, tallow,
bacon, grease, and butter. And the best
fat in this category is the one that
makes the most ketones, which is an MCT
C8C10 oil. These powerful specialized
sized fats spike ketone production and
they cross the bloodb brain barrier to
fuel your brain. Best-in-class nuts and
seeds. Be careful here. Nuts are very
easy to overeat. A small handful is a
serving. The good ones are almonds,
hazelnut, and peanuts, and they are
fine. Better ones are pecans, walnuts,
and pumpkin seeds for a little higher
fat content. The highest fat content,
and the lowest amount of carbs are nuts
like peely nuts, chia seeds, macadamia
nuts, and I never eat them. Yeah, I
cannot trust myself. I turn into one
bite and then a handful and then the
whole package is gone. Moving to drinks.
A good option for a drink is unsweetened
almond milk or kombucha. And again,
there are some carbs in there. A better
choice is coffee or tea with added fat
like heavy cream, butter, or even some
of that MCT oil. The best choice is
always the simplest though, water,
bubble water or soda water, or black
coffee and black tea. And finally, let’s
talk about sweets and alcohol. And
you’ll notice a pattern here. In the
good category for sweeteners, we have
stevia, monk fruit, and arythritol.
Those are acceptable. And the alcohol, I
would pick a very dry red wine could
work. The better options for sweets
include cinnamon, which really doesn’t
have any sweetness, but makes you think
it does. Some dark chocolate is better.
But for alcohol, small amounts of
distilled liquor are a better choice
than wine. And the best choice for both
of these categories is yeah, none. This
isn’t about deprivation. It is the goal.
When your brain and body are fully
healed and running on ketones, the
cravings for these are simply gone. They
have faded and that is true success. All
right, you should have your foods picked
out by now. Watch this video which is
the complete guide on the basics for
healing your metabolism with a ketogenic
diet.
