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Keto IV

By January 11, 2022March 28th, 2022No Comments

Good Fat Bad Fat

As a thoroughbred Keto diet requires preferably 5% and maximum 10% carbohydrates in the diet, 70% fat, and 25% protein, then it is vital to be able to tell the good from the bad fats. Here are shortlists of the good and bad:

Good Fat

Meat and Fish:

Poultry, salmon, tuna, mackerel (wild caught)

Organic grass-fed Beef

Pork, lamb, liver

Dairy and Eggs, Mayonnaise

Cottage cheese, Greek yogurt, butter,

Cream cheese, sour cream eggs.

Fatty Fruit, Nuts, Seeds, and Fruits

   Almonds, walnuts, pecans, macadamia nuts

Cashews, chia seeds, pumpkin seeds

(Nut butter without sugar)

Avocados, olives.


   Avocado oil, coconut oil, (totally avoid hydrogenated or partially hydrogenated oils.)


Bad Fat

Polyunsaturated Fats

These are usually used to cook and process fast food meat and processed foods you find in packages on the shelves.  You will find hydrogenated or partially hydrogenated oils, in the ingredients of most foods you find there.

Fast food meats, as in McDonald’s, are usually cooked in bad vegetable oils.

Bad Oils, such as Canola oil, cottonseed oil, corn oil, vegetable shortening, and margarine.


There are just so many harmful compounds, ingredients and in general toxic elements in the foods that we are consuming, it is no wonder that we are obese, unhealthy, and don’t have the stamina and power our citizens had just a few decades ago. The whole issue in food manufacturing is to get away with as much as they can in making products that sell, have long shelf lives, color, taste enhancement, regardless of the health consequences as long as the consumer stays well enough to buy it again.


Revisiting Basics

 As discussed in earlier Keto issues, to achieve the desired state of ketosis, the body uses fat as its source of energy that it usually gets from carbohydrate-created glucose. When that happens, there is no extra fat left over after being used to energize and propel the body to then store as fat in the body, so the body becomes lean and fit.  This is a condition to be desired in today’s obese world. And the requirement to make it work is to consume only healthy natural, organic foods, minimal carbohydrates, and the result is a healthy, vital, energetic man or woman (and children) who have found the ideal scene in nourishing themselves


What’s in Your Fridge?

 Let’s talk about what you should have handy, right there in your fridge, ready to grab and eat, take to work, or send with your kids to school as a packed lunch. These listed here are the primary items and say nothing about the myriad of great meals you can make of each or in combination with each other.

Pasture-raised Eggs:


Chopped vegetables (see the top ten listed below)

Leafy Green vegetables, Swiss chard, spinach

Berries, strawberries, blackberries, blueberries, mulberries

Precooked protein, such as fried chicken, hamburger

Heavy whipped cream


Cheese, mozzarella, cream cheese

Grassfed Butter.


The Ten Top Vegetables

 There are many vegetables in the running for the number one prize. And there is a kind of rule that could eliminate some we may have thought were good ones from the top ten right off the bat. Here is the test:  If it grows above ground it is likely to be a better candidate for keto. Here’s why according to “Plants store a lot of their carbs below ground in their roots. For Keto, we recommend 20 grams of carbs per day. If you are eating 100 grams like a root, potato, or carrot, it already contains about 15 grams of net carbs.”

Here are the ten top vegetables according to nutrient value:

  1. Brussel sprouts
  2. Green beans, snap beans, etc.
  3. Kale
  4. Asparagus
  5. Spinach
  6. Zucchini
  7. Cabbage
  8. Broccoli
  9. Avocado
  10. Cauliflower is the top and crowned as the winner, having most nutrients of the most value to human digestion. It can be eaten raw, stir-fried, mixed in a salad, pureed and made into a flour that can be used in cooking such as a nutritious and tasty pizza crust. As well, every vegetable in this list can be made into a variety of tasty dishes, such as Avocado can be made into ice cream, as well as salads, eaten raw, etc. They are all simple standalone meals themselves, without combination with others to make them good.


That’s a Wrap

This should wrap up the basics on Keto.  It seems that Keto could be the best diet for today’s American’s. But that is for you to decide, and indeed, it is a hard one to obtain and sustain once you have achieved Ketosis, but it is worthwhile.  Dr. Berg, who is famous for his amazing 2500 videos on every branch of health, diet, and nutrition, is a firm advocate.    Perhaps there is a supplement that can assist one to get Ketosis going and sustain it. If so, stay tuned to future blogs and we will get right on it to fill you in.


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