KetoFast Q&A – starting keto and intermittent fasting for beginners

KetoFast Q&A – starting keto and intermittent fasting for beginners

Looking to get started on Keto or Intermittent Fasting? Start here before diving into KetoFast!

In this episode, we introduce friend of the show, Katelyn, who is just starting off on a ketofast diet. Topics we cover:

* What is keto and how do ketones work
* How to use keto and intermittent fasting for weight loss
* What are exogenous ketones and how do they work?
* What foods to look for when shopping for a ketofast diet at the farmer’s market
* What are the best oils to use/what oils should be avoided on a ketofast protocol

Recommended products for exogenous ketones:
* Brain Octane Oil by Bulletproof:
* Perfect Keto (Exogenous Ketone Base):
* Quicksilver Keto Before 6:

Jasper’s Cauliflower Rice recipe:
* 3 cups of cauliflower
* 1 cup of macadamia nuts
* 1 cup of shallots
* Sprinkle of poppy seeds
* Grind lightly in a food processor so it doesn’t get mushy
* Pan-fry with avocado or coconut oil until it turns a light golden brown

Helpful Resources to Get Started:

Keto for Beginners by Bulletproof

How to Start Keto by Perfect Keto
How to do a Keto Diet: The Complete Guide by Thomas DeLauer (he’s a wealth of knowledge on keto and offers great tips to save $$ on this diet too!)
How to Get into Ketosis – by Ben Greenfield (like super extensive — long read!)
PODCAST: “Dr. Josh Axe – Keto Diet • Treating Cancer With Food • Collagen Is Essential” by The Ultimate Health Podcast
Ketotarian by Will Cole (great read, filled with lots of plant-based recipes)
Eating on the Wild Side by Jo Robinson (learn how to get the most bang for your buck on food nutrition)

Best Sources of Fat on Keto:
* Extra Virgin Olive Oil (high in monounsaturated fats, use in abundance but avoid high heat!)
* MCT Oil (the combination of the two fatty acids C8 and C10, or pure C8, extracted from coconut and palm oil. There are numerous benefits of MCTs — ranging from weight management and gut health to mental and physical advantages.
* Coconut Oil (high in saturated fat — use in moderation, good for cooking)
* Avocado Oil (high in monounsaturated fats, use in abundance, great for cooking because of its high smoke point)
* Avocado (great source of healthy fat, but high fiber so limit to ½ or 1 per day)
* Salmon (great source of healthy fats and zero carb)
* Ghee (also known as clarified butter, ghee has a lot of saturated fat so use sparingly. Mixes great in coffee – I love Fourth and Heart Vanilla Bean)
* Macadamia Nuts – Really low carb, packed with tons of mono-unsatuated fats. These are my go-to snacks. We order them in bulk from Hawaii and it saves us $$.
* Almonds/Almond Butter – great, but high in carb so I try not to eat too many in one sitting
* Cacao butter (I sometimes substitute this for ghee in my morning coffee)
* Grass Fed Butter
* Bone Broth
* Collagen Protein Powder
* Red meat
* Cream
* Lard
* Eggs
* Chia seeds
* Flax seeds
* Hemp seeds

Fats to avoid on Keto:
* Hydrogenated and partially hydrogenated oils found in processed products like cookies, crackers, margarine, and fast food
* Processed vegetable oils like cottonseed, sunflower, safflower, soybean, and canola oils (you’d be surprised at how many restaurants/food chains cook exclusively with these oils — it makes eating out a real challenge. I always bring my own olive oil dressing if I’m going out for dinner)
* Note: try to avoid gluten all together