Category Archives: ketogenic diet

Recipe: Sous Vide Chicken and Sauteed Sugar Snap Peas

Sous vide chicken and sautéed sugar snap peas

Click the pic for our YouTube demonstration.

This is so low-carb that you can eat it in a ketogenic diet.

Ingredients:

2 boneless skinless chicken breasts, 8-9 oz each (225-255 g each) (raw weight)

2.5 tbsp (37 ml) extra virgin olive oil

few sprigs of fresh rosemary (optional)

2 cloves garlic, diced

lemon-pepper seasoning

Montreal Steak Seasoning to taste

garlic salt to taste

Morton sea salt (coarse)

black pepper to taste

9 oz (255 g) fresh sugar snap peas

Instructions:

Choose one of two seasonings: 1) Montreal Steak or 2)  Rosemary lemon-pepper.

Brush one side of the breasts with about 1/2 tbsp olive oil. For Rosemary-style chicken, sprinkle the breasts with lemon-pepper seasoning, sea salt, and pepper to taste. Garnish with rosemary sprigs.

For Montreal-style, that seasoning is all you need; it already contains salt and pepper. Rosemary sprigs are optional.

Then cook the breasts in a sous vide device (see video) at 142°F for two hours.

When that’s done, my wife likes to sear the breasts in a frying pan (with a little olive oil) over medium-high heat, 1–2 minutes on each side. The chicken is fully cooked after two hours in the sous vide device, but the searing may enhance the flavor and appearance. It’s optional.

When the chicken is close to being done, sauté the garlic in two oz of olive oil over medium high heat for a minute or two, then add the sugar snap peas and a little garlic salt and pepper to taste, and cook for two to four minutes, stirring frequently.

Number of servings: 2

AMD boxes: 1 veggie, 2 fat, 1 protein

Nutritional analysis per serving:

Calories: 500

Calorie breakdown: 42% fat, 8% carbohydrate, 50% protein

Carb grams: 10

Fiber grams: 4

Digestible carb grams: 6

Prominent nutrients: protein, B6, iron, niacin, pantothenic acid, phosphorus, selenium

 

 

 

 

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The Mediterranean Ketogenic Lifestyle – By Dr. Colin Champ

Colin Champ, M.D., published and article on his version of a Ketogenic Mediterranean Diet.

“The Study Participants – The Mediterannean Ketogenic Lifestyle

Regardless, the study was a massive success, as it allowed 40 overweight individuals with an average BMI of 37 to switch from their diabetes-provoking diet containing over 50% carbohydrates for 12 weeks. Ketosis was apparently confirmed via ketone strips in the morning. This concerns me, because if they were urine strips, after 2-3 weeks they would have been inaccurate. Once again, we must question whether it was a ketogenic diet or simply a very low-carbohydrate diet. Yet, the proof is it the pudding as the Spanish Ketogenic dieters experienced an average reduction in bodyweight from 240 to 208 lbs. Most importantly, there was a clear loss of fat over muscle. Blood pressure dropped, blood lipids improved, triglycerides divebombed as they were cut in half, blood sugar dropped by almost 20 mg/dl, and HDL cholesterol – a difficult number to budge – rose significantly. Take note, as expected, the largest reduction overall was the massive drop in triglycerides, which is especially important as elevated triglycerides are strongly associated with an increased risk of stroke, heart disease, and cancer.

Globally, all of these changes are desired. The question I pose, is can we take this a step further to encourage a full-blown Mediterranean Ketogenic Diet? I have been following what I consider a Mediterranean Ketogenic Diet for years by combining the cultural and social aspects of my Southern Italian heritage along with the scientific approach of the ketogenic diet. Sounds complicated? It’s not. In fact, it is so simple, that I have distilled it down to seven steps that are so simple, your great-grandfather likely followed most of them (mine certainly did).”

Source: The Mediterranean Ketogenic Lifestyle – Colin Champ

Compare with my version.

Odd cover, huh?

 

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Ketogenic Diet Surging in Popularity

Low-Carb Mediterranean Diet, front cover

As of 0130 hrs August 2, these are the top five diet and/or weight-loss books at Amazon.com. (If you’re not in the U.S., your country may have its own separate URL.) In order of top sellers first:

  • The Complete Ketogenic Diet for Beginners (#5 on best-seller list)
  • Instant Loss Cookbook (#8)
  • The Ketogenic Diet (#40)
  • The Plant Paradoz Cookbook (#42)
  • The Easy 5-Ingredient Ketogenic Diet Cookbook (#50-something)

I was fully aware ketogenic diets are popular now, but I didn’t realize just how popular! Both of my books on this page feature a doctor-designed ketogenic diet based on the healthy traditional Mediterranean diet.

Sadly, none of my books are best-sellers. I may have to start begging for donations from my blog readers. Poor, poor, pitiful me.

Steve Parker, M.D.

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Very Low-Carb Diet Helps T1D Patients Achieve Glycemic Control 

Naturally Low-carb Caprese Salad

MedPage Today has a brief report that may interest you. A new study indicates that a very low-carb diet (VLCD) is beneficial to both adults and children with type 1 diabetes. No surprise to me, although I admit this was not an ideal study.

Among people with type 1 diabetes, following a very low-carbohydrate diet (VLCD) can aid in achieving glycemic control, researchers suggested.

Responses from an online survey of people with type 1 diabetes found that those who followed a VLCD reported very good glycemic control – a mean HbA1c of 5.67% ± 0.66%, according to the study by Belinda Lennerz, MD, PhD, of Boston Children’s Hospital, and colleagues. Overall, 97% of these participants achieved the recommended glycemic targets of the American Diabetes Association.

The average blood glucose levels among the subset of patients who reported these values were 104 ± 16 mg/dL, the researchers reported in Pediatrics.

Followers of this diet also noted very few adverse events, with only 2% of the total respondents reporting a diabetes-related hospitalization within the past year – 1% for ketoacidosis and 1% for hypoglycemia.

The survey included 316 responses from both adults with type 1 diabetes and the parents of children with type 1 diabetes. These individuals belonged to a Facebook group of people living with type 1 diabetes who adhere to a VLCD. While a VLCD is usually defined as ≤20 to 50 g per day of carbohydrates or ≤5% to 10% of daily caloric intake, the mean carbohydrate intake of these respondents was 36 ± 15 grams per day.

Source: Carb-Light Diet Helps T1D Patients Achieve Glycemic Control | Medpage Today

Click for the scientific citation.

More details from Maria Muccioli, Ph.D.

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Traditional Dietitian Warns About Ketogenic Diets

She forgot to mention that ketogenic diets might cause bad breath, otherwise all the usual shibboleths are here. She implied that the diet could kill you.

One of her biggest gripes is that rapid weight regain is a problem after you go off the diet. But that’s a problem with all diets.

If you keep eating like most Americans, you’ll be fat like most Americans.

Clearly, I disagree with much of what the dietitian writes. Under “Categories” on the left side of this page, click “ketogenic diet” for details.

Here’s a taste:

“Limited food choices are not the only unglamorous part of the diet. In order to detect if your body is in ketosis, you must pee on a stick that will detect ketones in your urine. You will also experience some intense side effects. The combination of cramps, constipation, irritation, brain fog, insomnia, and more that are common during the start of the diet are labeled the “keto flu.” Symptoms seems to last anywhere from a week to a month until your body becomes accustomed to ketosis.”

Source: A dietitian weighs in on the Ketogenic diet for weight loss – Philly

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Ketogenic Diets Coming Back In Style

https://platform.twitter.com/widgets.js

Click the top link above for a five-year Google trend on “ketogenic diet.” WordPress.com doesn’t allow me to embed the graph and I’m not smart enough to use WordPress.org.

A snippet from a recent NBCNews article:

“A main benefit of the diet, and why many of its followers praise the eating plan, is weight loss. Multiple studies show promising results: In a study in The American Journal of Clinical Nutrition, obese men dropped about 14 pounds after following the diet for a month. And in a longer-term study published in Clinical Cardiology, obese adults adhering to a ketogenic diet for about six months noticed significant weight loss — on average, 32 pounds — as well as reductions in total cholesterol and increases in beneficial HDL cholesterol. A review study in the European Journal of Clinical Nutrition also found that the weight loss seen within the first three to six months of following the keto diet was greater than the loss from following a regular balanced eating style.”

Source: Happier, Healthier, Smarter, BETTER: Life tips | NBC News

So I expect to sell more copies of my KMD: Ketogenic Mediterranean Diet book. Someone’s keto Mediterranean diet is even mentioned in the NBC News article. If you have my Conquer Diabetes and Prediabetes book, then you already have the KMD.

Steve Parker, M.D.

Front cover

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Actress With Type 1 Diabetes Eats a Ketogenic Diet

The Toronto Sun has an article on Halle Berry and how she has adopted a ketogenic diet to help control her diabetes. Another source suggests she’s had type 1 diabetes since 1989. A snippet:

Halle Berry credits her ketogenic diet with keeping her fit.

The Monster’s Ball star, 50, is known for her enviable physique and she explains not eating any sugars or carbohydrates – because she is diabetic – has helped her maintain her figure.

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