THE KETOGENIC DIET

Does it Work? Let's Clear the Air...

by David Greenwalt B.Sc.

There are a great number of myths associated with the low carb
diet. Many authoritative sources have indicated the public must
consume a diet which is 60% carbohydrate, 15% protein and 25% fat for
optimal health and performance. Carbohydrates are considered the
primary fuel source by the body and those who have achieved degrees in
institutions of higher learning would like us to believe that dietary
carbohydrates are of such importance that without them, we won't
survive, or if we do, we'll be so unhealthy we'll wish we were dead.
I'm here to tell you these ideas are only partially true and when they
reach scare status, with the exception of the very few, they are very
wrong.

NORMAL CARBOHYDRATE METABOLISM

Let's look at what happens when carbohydrates, the typical primary
energy source, are nearly removed or greatly reduced. This is where
dietitians start to panic and illinformed medical professionals start
to cry because they've forgotten their biochemistry from way back
when.

First, let me paint a very clear picture of what type of low
carbohydrate diet I'm about to describe. This diet is considered
extreme and compared to the typical U.S.D.A. Food Guide Pyramid, is
extreme. Typical dietary intake on this low carbohydrate diet will
contain carbohydrates at no greater than 5% of dietary intake, fats at
approximately 55% of dietary intake and protein at 40% of dietary
intake. This diet will herein be called the ketogenic (producing
ketones) diet and you'll see why later.

I am going to so briefly describe the basic metabolism of food that
it will upset some, cause a great sigh of relief from others but in
the end, will hopefully provide just enough information to help you
understand how food is processed and why we can live on a ketogenic
diet for intermittent periods, with energy, vitality and weight loss.
I do not recommend the diet for weight gain and I'll discuss why in
the end.

When we eat a meal, typically consisting of some carbohydrates
(sugars), lipids (fats) and proteins (amino acids), digestion begins
in the mouth. Enzymes begin ripping apart the carbohydrates in the
mouth and when the food hits the stomach more acids and enzymes begin
ripping apart the proteins and fats. The food then passes into the
small intestine where it is further digested and absorbed into the
blood stream for transport to body tissues. That which is not
absorbed and remains unused is passed further to the large intestine
and finally is defecated.

Let's briefly cover what happens specifically with carbohydrates
during digestion. Remember, carbohydrates start to digest in the
mouth and are further digested in the stomach and small intestine.
When they are finally absorbed via the small intestine all
carbohydrates circulate in the blood as glucose. This means that
whether you consume carbohydrates from bread, fruit, vegetables, pasta
or candy the various usable sugars eventually are dismantled into
plain old glucose. When glucose is plentiful, such as when a person
is eating the typical high carbohydrate diet described in the
beginning, the body will use glucose preferentially as a fuel to
produce energy (ATP). This means that fats (stored or dietary) are
not a major fuel source when following the typical high carbohydrate
diet. Major organs use glucose and so do our muscles when
carbohydrates are the major source of energy. Pretty convenient how
the body does that isn't it? You should also know that carbohydrates
yield about 4 calories per gram.

GLUCOSE AND INSULIN INTERACTION

When glucose enters the blood the pancreas is signaled to release a
hormone called insulin. Insulin's primary function is to keep glucose
levels from soaring too high. If glucose was left unchecked, the body
would enter a very unhealthy metabolic state of hyperglycemia after
eating a high carbohydrate meal. Therefore insulin prevents this
condition from occurring, among many other functions. One other
action which insulin exerts is fatty acid synthesis (making fats) and
storage. Simply stated, when insulin levels are high, such as a 2-4
hours after a high carbohydrate meal, you stand a greater chance of
storing fat and a lessor chance of lipolysis (breaking down fat).

TYPE II DIABETICS: A PERFECT METABOLIC CONDITION FOR OBESITY

Untreated type II diabetics are walking examples of what continual
high blood glucose and subsequent high insulin levels can do to the
body. This disease literally makes you fat! Untreated type II
diabetics almost always have high glucose/insulin levels because their
body is not functioning optimally and insulin is doing a very poor job
of removing glucose from the blood. Glucose levels remain high. The
body is signaled to release more insulin. It doesn't do it's job very
well so glucose and/or insulin levels remain high. The body is
signaled to secrete more insulin and the vicious cycle continues on
and on. Many overweight individuals (literally millions of Americans)
are type II diabetics and don't know it. What they do know is they
can't seem to reduce bodyfat no matter how hard they try.

A very important point to understand at this point, is that it is very
well established that when insulin levels are high, the body stores
fat quite easily and may convert carbohydrates or proteins into
adipose (stored fat). Also, lipolysis (dissolving fat) is nearly
blocked in the presence of insulin.

STARVATION VERSUS THE KETOGENIC DIET-CARBOHYDRATE METABOLISM

Now that some very basic carbohydrate metabolism has been covered
I'll address the issue of starvation/fasting versus the ketogenic
diet. The two conditions are relentlessly compared because there are
some similarities between the two. There are some striking
differences, however, which can't be ignored. During normal periods
of fasting (2-6 hours i.e., in between meals) the body will secrete
glucagon, another hormone but considered the opposite of insulin.
Glucagon will break down stored glycogen at the liver, increasing
blood glucose so we have glucose to fuel major organs, such as the
brain, kidneys, small intestine and muscles. This process occurs
everyday and is a part of normal physiology for most Americans who
aren't eating constantly. After 12-36 hours of fasting, however, we
will run out of stored glycogen at the liver. When this occurs during
a fast some deleterious effects occur such as severe muscle wasting
because the body will begin mobilizing body proteins to make glucose
until adjustment has occurred to the fast. Once adjustment has
occurred, (usually within a two week period or less) the body will
reduce the use of precious body proteins and rely on high levels of
fat burning and ketone bodies as fuel sources. Ketone body production
occurs as a direct result of mobilizing and burning large amounts of
fatty acids for fuel. Hence, the ketogenic diet. When stored body
fat and body proteins have run out, or become so low the body can't
function properly, (about a week for a normally lean person) they die.

A very fat person may be able to live for months, however, with only
water and a vitamin/mineral supplement. (Don't even think about it!
This is very unhealthy!)

It might not be obvious at this point but one major difference
between a ketogenic diet and starvation is FOOD! With a ketogenic
diet you're not starving and are eating a plentiful diet. One reason
the body begins mobilizing body proteins to make glucose, during
starvation, is because there are NO dietary proteins to use. There's
no food! The body still uses noncarbohydrate sources, like amino
acids from proteins, to make glucose (called gluconeogenesis) during a
ketogenic diet but a greater proportion of the protein used to make
glucose can be provided by the diet, instead of muscle and other
cellular proteins. Thus, muscle wasting, a real concern for someone
starving, is much less of an issue for someone following the ketogenic
diet. A period of adjustment may still follow initial startup of a
ketogenic diet and some muscle proteins may be sacrificed for a few
days to a week but dietary proteins will be plentiful and will be used
for gluconeogenesis.

STARVATION VERSUS KETOGENIC DIETING-FAT AND PROTEIN METABOLISM

I've made the distinction between starvation and the ketogenic diet
with respect to protein for gluconeogenesis but what about fats?
During starvation the body uses adipose (stored body fat) as its major
fuel source after the adjustment period. It also uses ketone bodies,
which are acidic byproducts of very high levels of fatty acid
oxidation (burning fats for fuels). Both fatty acids and ketone
bodies are used preferentially over glucose as energy sources during
starvation.

During a ketogenic diet the body doesn't solely rely on stored body
fat and ketone bodies as the primary fuel sources. It will also rely
on dietary fats as well. Once again, a major difference between
starvation and the ketogenic diet. It is also for this reason that
one cannot eat unlimited calories with a ketogenic diet and expect to
lose weight. The body will use dietary fats as a primary fuel source
along with the subsequent ketone bodies from oxidation of dietary fats
and then will use adipose only if calories are below those needed to
maintain current body weight.

If calories are kept at just below maintenance, and you are
following a ketogenic diet, the body is forced to begin a fat
dissolving state called lipolysis. Simply stated, we are breaking
down adipose and using the fatty acids as an energy source. Not only
is lipolysis activated, it is now the primary energy source with other
physiological mechanisms stepping up to allow normal and efficient
operation of our everyday lives while following a ketogenic diet.
Most reading this and wanting to lose weight have a tremendous store
of energy in the form of fat just waiting to be used. The typical
fuel reserves in a young, adult male amount to about 90,000 to 110,000
calories of energy. In contrast, the carbohydrate energy reserve is
about 2% of this total, or approximately 2000 calories.

THE BODY'S INHERENT NEED FOR GLUCOSE

But what about the body's inherent need for glucose? Doesn't the
brain need glucose to function? Yes, the body does have a need for
glucose and as I briefly stated earlier, glucose can be made within
the body from noncarbohyrate sources such as amino acids. This is
called gluconeogenesis. Additionally, the Cori cycle and the
Glucose-Alanine cycle are pathways that ensure critical glucose will
be available for the organs that absolutely require it. We will not
cover those cycles in this article. Suffice it to say that they are
very efficient cycles for the body to preserve glucose levels so they
don't fall too low when dietary carbohydrates are nonexistent (such as
during starvation) or very low with the ketogenic diet. Let's not
forget that we're eating with a ketogenic diet, and at least a small
part of our diet (5%) is derived from carbohydrates, which ultimately
ends up as circulating glucose.

FATS BECOME THE PRIMARY ENERGY SOURCE

Probably the most feared but greatest asset a ketogenic diet has on
its side is the fact that when the diet is not rich in carbohydrates
the body relies on them less as an energy source. This is called the
glucose-fatty acid cycle. It basically says that when glucose is low
and fatty acids are high glucose needs will be less. Isn't the body a
wonderful machine? When carbohydrates were plentiful it used them as
the primary energy source. Now that fats are the primary energy source
the body uses them preferentially over carbohydrates. Simply amazing!

One question you're all thinking relates to how we can possibly
lose weight eating 55% of our calories as fat. The greatest answer is
that carbohydrates are no longer the primary energy source-fats are.
Doesn't fat make you fat? Let me give you a law you can use forever.

**Dietary fat doesn't make people fat. Excessive calories, a lack of
activity, metabolic disease or combination of any two or more of these
factors make people fat**

If you stopped reading right there and based any diet you use on this
law you would know everything you need to know to lose weight and stay
lean. Since dietary fat doesn't make us fat we need not fear a
relatively high fat diet, as long as calories are controlled for age,
lean mass and activity.

KETOACIDOSIS- IS THERE NEED FOR CONCERN?

At this point the naysayers are hoping I'll forget about the
metabolic condition called ketoacidosis so they can show their friends
and whine about how the ketogenic diet is really a killer and how
anyone who even remotely suggests it's an alternative diet is also a
killer and a lunatic. Sorry, you don't get your wish. Ketoacidosis is
a condition in which ketone bodies are created in such large
quantities that they literally make the blood more acidic. When this
happens a series of events occur which may cause impairment of organ
function and eventual death. It is a very real concern for diabetics
who are insulin dependent because they are missing a natural feedback
mechanism to prevent excessive ketone body formation. For them, or
any other person with any condition being treated by a physician, this
diet should only be implemented with physician assistance and
guidance.

For normally healthy, nondiabetic individuals, there is always some
insulin present in the blood. Always! As you mobilize more fat for
energy, ketone production rises. When ketone production reaches a
particular threshold, however, insulin is released by the pancreas
(even in the absence of dietary carbohydrate) which slows the
mobilization of fats and subsequently reduces the number of ketone
bodies produced. Insulin is believed to keep ketone body production
in check. Because this is so, those individuals who possess the
natural ability to secrete insulin from the pancreas, will not allow
ketones to be produced in such excess that the blood becomes acidic.
The body also has several buffering systems in place which react
quickly to changes in the pH of the blood. These systems are highly
effective and minimize potential changes in blood pH. Therefore,
ketoacidosis is not a condition experienced by adults with normal
pancreatic function and who are otherwise healthy, even on a ketogenic
diet. If this were the case we'd have a lot of dead bodybuilders and
dieters on our hands right now who have used the ketogenic diet with
positive results.

HIGH CHOLESTEROL- IS THERE NEED FOR CONCERN?

The same naysayers who hoped I'd shut up a page ago before the
ketoacidosis section, are now pointing a finger and saying that with
all that fat in the diet we're going to have cholesterol levels
shooting through the roof. Wrong! First of all, if foods are chosen
wisely, the source of dietary fat is given due consideration, and the
person using the ketogenic diet is also reducing calories and losing
weight, I can almost 100% guarantee that cholesterol will drop or at
the worst, remain the same. Triglycerides (another factor being given
weight with respect to cardiovascular disease) will fall
substantially. Good cholesterol may also go up, which is a positive
factor for reducing cardiovascular disease risk. I hope I've kept this
article somewhat readable so far and I'm not going to change course
and go into the dozen or so studies which prove my point but they are
readily available for anyone wanting to do some digging.

KETOGENIC DIETING AND ATHLETES

If, by using the ketogenic diet, we've created a fat burning
machine that will still function perfectly fine, will make and
preserve necessary glucose, will not store fat easily and won't raise
cholesterol, what else could there possibly be to say about the diet
and why isn't everyone using it? The first point to address is using
the ketogenic diet along with weightlifting or other exercise. While
we've created a fat furnace of sorts and the body functions optimally
during daily activities, muscles need glucose and/or stored glycogen
to be at their very best. This is why we must incorporate a period of
carbohydrate loading to refill or even overfill muscle glycogen stores
so they have the energy needed to function optimally. If you're not
exercising this carbohydrate loading period is not necessary. But if
you're not exercising, you're also not following my recommendations
for proper weight loss.

Earlier I stated that liver glycogen stores are gone in 12-36 hours
after beginning the ketogenic diet. Muscle, however, retains its
stored glycogen, even after liver glycogen is gone. This is great!
With liver glycogen gone we use fatty acids and ketone bodies as fuels
and muscle retains glycogen for physical activity. One problem. When
we hammer our muscles in the gym on a daily basis, the glycogen in
them also gets used up and because our dietary carbohydrates are so
low the glycogen isn't replaced to proper, maximally optimal levels.
This is where the carbohydrate loading comes in.

THE CARB LOAD

Very simply, we follow a ketogenic diet for 5 1/2 days per week and
for the remaining 1 1/2 days we eat a typical high carbohydrate diet.
During the 1 1/2 days of high carbohydrate eating our muscles will
supercompensate with glycogen and while we're also causing liver
glycogen to refill and insulin to be secreted like crazy, this 36 hour
period is not long enough for the body to store any appreciable fat.
What did I just say? I said you can go nuts for 36 hours a week after
5 1/2 days of watching calories and eating a ketogenic diet, without
any fear of getting fat because of it. And as an actual survivor and
thriver on this diet I can tell you that those 36 hours are absolutely
great! Eat carbs like there's no tomorrow and don't worry about
calories but don't exceed 36 hours or you'll start laying down fat
like crazy.

Here's what I do when I'm on the ketogenic diet.

Sunday through Friday at lunch I keep my calories at 2000 (10 times my
body weight) per day. At supper on Friday I start my carb up, right
after my workout (if your workout doesn't fall on Friday don't sweat
it). I then eat a grand total of approximately 2000 additional
calories above my daily goal of 2000 calories for a total of 4000
calories on Friday. On Saturday I consume approximately 5500 calories
with carbohydrates making up approximately 60-70% of my dietary
intake. When I wake up Sunday I go right back to the ketogenic diet.

It takes time for the body to refill the muscle with glycogen but
by Sunday night or Monday morning my muscles feel pumped and full. My
best performance in the gym is between Sunday and Thursday of every
week. Makes sense doesn't it? As I go through workout after workout
between Sunday and Thursday I use up muscle glycogen. By Friday my
workouts are suffering, just in time to refill again come Friday
night!

WHY DID I USE THE KETOGENIC DIET AND WHAT HAPPENED?

I started the ketogenic diet because I was bored with low fat
foods. I was sick to death of them actually. I had been eating low
fat for about a year and missed the higher fat foods that I believed
were totally taboo. (We'll talk about my current diet in an upcoming
issue.) I had reduced my bodyfat to 12% from 24% but I wanted to see
7%. I didn't feel I could reduce my calories any further and stay
with low fat foods so I decided to give the diet a try after speaking
with a true ketogenic diet guru, Jeffrey Krabbe, who has more
knowledge of the diet than anyone I know, including Atkins,
Dipasquale, Duchaine or any other alleged low carb diet guru. Jeff,
along with coauthor Lyle McDonald are still writing a book which will
undoubtedly be the best ketogenic diet book every written, if it ever
gets done. It should have been done in March, was going to be done in
September and we are now hoping for an early 1998 press time.

By simply reducing calories and eating more low fat foods I did
reduce my bodyfat from 24% to 12%. I then used the ketogenic diet to
reduce my bodyfat from 12% to the 7% you see in the photos of me I've
included for this article. Was it a miracle? No. Was I able to eat
as many calories as I wanted and still reduce the bodyfat? No. Was I
able to break the monotony and eat some foods I consider delicious and
missed very badly? Yes! Did I lose weight eating high fat, low
carbohydrate foods? You decide.

It works ladies and gentlemen. I believe it's an alternative that
can be used to break up boring cycles of low fat chicken and tuna with
generous helpings of fat free this and fat free that as the mainstays.

At the time I started the ketogenic diet low fat foods were enough to
make me puke.

With all of this said I will briefly state that I believe some
supplements are warranted on this diet. I will then conclude with my
general recommendations and guidelines for anyone wanting to follow
the ketogenic diet.

SUPPLEMENTS

A basic multivitamin and mineral supplement is warranted due to the
lack of breads, cereals, grains, fruits and some vegetables for 5 1/2
days per week.

I also recommend Fibersol by Twinlab because of the lack of dietary
fiber that low carbohydrate foods possess. Fibersol is a
carbohydrate-free soluble fiber. Even if you want to forget all the
healthy benefits of a high fiber diet, at least know that it may be
very unhealthy and unpleasant to not have at least one bowel movement
per day. If you don't supplement with fiber you may not have a
movement for 3-4 days. That's way too long.

I still used creatine monohydrate every day at 10 grams per day.

I used vanadyl sulfate at 45 milligrams starting Friday at supper and
then took 90 milligrams spreadout Saturday in three divided doses.

During the week I used Optimum's egg protein or a whey protein as a
midmorning, midafternoon or bedtime snack.

I never took more than two protein shakes per day. They were only a
sweet snack I craved and as you can see from the dietary list I used,
protein intake was not a problem. That's also a benefit for
weightlifters using this diet. Protein intake is naturally, very
high.

I used a product like The Stack by ISP Nutrition for a preworkout
energy boost

I supplemented each of my protein shakes with 2 tablespoons of
Barleans Omega Twin Flax and Borage oil. What a great source of
essential fatty acids. They're polyunsaturated too.

Although not a supplement, I cannot suggest or recommend highly
enough, that you consume at least 1 gallon of water every day. That's
plain old water. Not pop or coffee. With a higher protein intake and
because ketone bodies act as a natural diuretic, you'll urinate more.
This can cause mild states of dehydration that could cause some
not-so-mild performance problems in the gym if you don't replace the
water lost.

Ketostix were purchased to monitor urinary ketone levels and to
determine when ketosis was established each week. (Must be purchased
at a drug store. Ketostix measure some ketone bodies in the urine.
Presence of ketone bodies in the urine indicates fat is being utilized
as the major fuel source while following the ketogenic diet. Check it
at different times of the day. You may not show ketones at all times.

All you want to see is a trace i.e., very light purple. It's not a
matter of the darker the better!) Read the directions with the
package.

SUGGESTIONS

Don't whine and complain about the restrictiveness of the diet. It's
only temporary and like anything worth having, will only work with
fortitude and dedication. Don't use this diet for quick weight gain
which is likely to be fat. The calories consumed for gaining weight
will nearly necessitate that the saturated fat and cholesterol intake
on a daily basis will be too high for any margin of safety or health.

Eat about 8-10 times your body weight in total calories per day.

Exercise vigorously for at least 3 times per week.

WHO MIGHT USE THIS DIET?

Dieting bodybuilders in precontest dieting phases, up to 12 weeks in
duration

Strength phase athletes who want to incorporate more meat and
potentially more testosterone production without a weight gain for
maintenance of lean mass and strength while dieting

Type II diabetics (non-insulin dependent) with medical supervision

Anyone who is otherwise healthy, but overweight, and not happy with
the mirror may try this diet for 12 weeks but after giving the diet a
12 week run should eventually bring at least 100-200 grams of
carbohydrates back into the daily diet.

WHAT TO EXPECT:

Initially expect a feeling of mental unclarity for a few days. Not
serious, but noticeable. This is normally only experienced during the
first few days of the first week only.

Expect a feeling of less energy for the first week (during
adaptation) but some may experience no less energy or an increase in
energy.

Expect carbohydrate cravings like crazy for the first three weeks.
You will raid the cupboards come Friday night and all day Saturday
during carb up. After three weeks, however, my cravings were very
much reduced and I could have taken them or left them. I took them
for my muscles' sake.

Expect great workouts after a week or two of adjustment, for the
days of Sunday through Thursday. Expect not so great workouts on
Friday afternoon through Saturday afternoon. Glycogen is depleted in
the muscle by then and hasn't had time to replenish yet.

Expect to urinate more frequently.

Expect a weight fluctuation of between 3 and 10 pounds per week due
to water loss. Every molecule of glycogen has 4 molecules of water
attached to it. As you lose glycogen from the liver and muscle during
the week you will see a weight loss but it's not primarily fat.

Expect a weight gain by Sunday or Monday. During your first week
or two you may even be heavier on these days than when you started.
This is due to glycogen supercompensation occurring within the muscle.

You will literally store up to 50% more glycogen than normal.
Remember the glycogen-water issue.

Expect your friends and family to whine and snivel about your new
diet and tell you how you're an idiot and are going to die from it.
Most have never heard the word "ketone", much less spell it.

Expect any one you know, in the medical field, to shun it, condemn
it and repeat what your friends said. They've forgotten biochemistry
and think that everyone will end up like a type I diabetic. Ask them
for studies which showed a ketogenic diet raised cholesterol or was
shown to be unhealthy in humans. They'll talk plenty about typical
unhealthy diets where carbohydrates AND fats are high but not about
diets where carbohydrates are kept at 5% of dietary intake. Don't
miss this distinction.

Expect it will take no less effort then any other diet where weight
loss is the goal. It's not easy. It's simply an alternative that
works.

Expect that you will have to monitor calories for success, as all
successful weight loss plans require.

There are over one million questions left unanswered in this
article but you now have the basic tools to decide if the diet is for
you or not. The upcoming book will answer the other million questions
and will provide a much more detailed picture of various low carb
diets, exercise and supplementation. As soon as it becomes available
you'll be the first to know. In the meantime please write me if you
have any questions specific to your individual needs. I've done 4
cycles of the ketogenic diet at between 8 and 12 weeks each time.
It's always a nice break from the S.O.S.

TYPICAL WEIGHT LOSS RECORD FOR 8 WEEKS A FEMALE SHOULD EXPECT LESS OF
A DIFFERENCE BETWEEN MONDAY AND FRIDAY. A FEMALE GENERALLY HAS LESS
MUSCLE AND THEREFORE, LESS MUSCLE GLYCOGEN AND WATER TO LOSE.

Week 1 Monday 200 pounds - Friday 194 pounds

Week 2 Monday 202 pounds - Friday 193 pounds

Week 3 Monday 199 pounds - Friday 192 pounds

Week 4 Monday 197 pounds - Friday 190 pounds

Week 5 Monday 195 pounds - Friday 188 pounds

Week 6 Monday 193 pounds - Friday 186 pounds

Week 7 Monday 192 pounds - Friday 185 pounds

Week 8 Monday 191 pounds - Friday 184 pounds

58 of the Most Common Foods I ate on the Diet

Dairy Products

1. Whole eggs
2. Egg Whites
3. Egg Beaters
4. Chicken Breast
5. Turkey Smoked Sausage
6. Ground Turkey Burgers
7. Velveeta Cheese
8. Cheese (Cheddar&Salami)
9. Cheese (Premium processed slices)
10. Cottage Cheese

Pork products

11. Bacon (Thick)
12. Spam
13. Pork Sausage
14. Brat Wurst
15. Pork Chops (pan fried)
16. Ham

Fish products

17. Tuna
18. Salmon (Pink, Canned)

Condiments

19. Real Mayonnaise
20. Miracle Whip
21. Mustard

Beef products

22. Braunschweiger
23. Beef (Hamburger)
24. Salisbury Steak
25. Roast
26. Steak (any kind)

Vegetables

27. Broccoli
28. Sauerkraut
29. Other mixed vegetables (check frozen section at grocery)
30. Cut Green Beans

Drinks

31. Water
32. Diet Pop
33. Crystal Light

Snacks

34. Sugar Free Jello
35. Protein drinks
36. Protos Ostrich Meat
37. Half of a Worldwide Pure Protein Bar

Cooking and Essential Fatty Acids

38. Canola Oil
39. Olive Oil
40. Barlean's Organic Flax/Bor (Don't cook with Barlean's oils)
41. Butter

Fast Foods

42. KFC Tender Roast (2 breasts with skin)
43. McDonald's Double Quarter (No bread or cheese but cheese is
o.k.)
44. Burger King Double Whopper (No bread or cheese but cheese is
o.k.)
45. Subway Grilled Chicken & Tuna Salad (2 scoops of tuna plus 1
chicken breast topping a lettuce salad with a few pickles, a few black
olives and vinegar & oil dressing)
46. Any Fast Food Egg & Bacon or Sausage Breakfast (No bread or
gravy or juice) 47. Hot Dogs (no bread)
48. Beef bologna

Other garnishes

49. Olives
50. Pickles

Nuts

51. Peanuts
52. Macadamia Nuts
53. Walnuts
54. Peanut Butter

Dressings

55. Italian Dressing
56. Blue Cheese Dressing
57. Thousand Island Dressing
58. Kraft Bacon & Tomato

main point...THIS DIET IS NOT FOR EVERYONE!