Adapting a ketogenic diet assisted many people in reversing type 2 (T2) diabetes and weight loss. Dr. Eric Westman of Duke University hosts a YouTube channel (@AdaptYourLife) and offers web classes on the subject.
Below is a summary of his approach:
- Limit carbs to less than 20 grams per day (any carb you eat, you have to burn – even 20 grams = 80 kilocalories (kcal), which is equivalent to 0.8 miles or 40 min of walking at a leisurely pace.
- Use whole foods (avoid keto supplements)
- Focus on eating protein – if weight loss is the goal, there is no need to eat extra fat, as we can burn our own fat when we restrict carbohydrates.
- Eat three meals – No snacks.
- Avoid trigger foods.
Ketosis refers to the metabolic state where we are burning fat. The fastest way to get our body to burn fat is to enter ketosis by refraining from eating carbohydrates. This can be done even when eating in fast food restaurants.
Ketosis is a metabolic state that means you are either in ketosis or out of ketosis. There are three ways to test if you are in ketosis.
- Urine Strips
- Breath test
- Blood test
To get started, we recommend you watch Dr. Westman’s “How to Lose 20 Pounds on Keto!” on YouTube.
