A ketogenic diet does not dictate what you DO eat.
It does NOT require you to consume large amounts of protein or fat. It dictates what you do NOT eat.
You want a diet that simulates the effects of a fast without the discomfort. The BMJ reported 600–800 Calorie per day diets that obese subjects tolerated for TWO YEARS.
You need to eliminate any significant release of insulin. Insulin does NOT really cause glucose to be converted into fat. Humans are really poor at doing that, especially compared to pigs. Rather, insulin inhibits and may entirely prevent the burning of existing body fat as well as any fat included in one’s diet. It does that by inhibiting the release of HGH and other hormones which cause fat to be released from storage. It also inhibits the hepatic processing of that fat into ketone bodies that burn as an alternative to glucose.
His mom, Lisa lost 77 pounds in only 11 weeks without a single work-out or even leaving the couch as she had a broken hip. CLICK HERE TO LEARN MORE
Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men | The Journal of Clinical Endocrinology & Metabolism | Oxford Academic
Not every carbohydrate stimulates the release of insulin but some are even worse. Fructose is sometimes the major sugar in fruits and is half of sucrose and high-fructose corn syrup (HFCS). It is approximately half of the other nutritive sweeteners that pretend to be healthy alternatives. Fructose is not metabolized for energy by ANY tissue at all. The small intestine can convert a few percent into glucose but the liver must metabolize the rest almost exactly the same as ethanol. About 30% of the fructose calories are converted into fat which divides between plasma triglycerides and fatty inclusions in the liver. Fructose also generates the same side products as does ethanol such as uric acid.
First, start with green non-starchy vegetables. Then add sources of protein which do not include significant starch such as meat, fish, egg or cheese. You do not need more than the recommended 0.8 grams of protein per kg of body mass and probably need far less. Half of the amino acids from digested protein is immediately converted into glucose by the liver. Your muscles must be ready to absorb the other half AND they must arrive slowly enough. Whatever cannot be rapidly utilized circulates back to the liver where it also becomes glucose. That is both wasteful AND it causes insulin release.
The Protein-Retaining Effects of Growth Hormone During Fasting Involve Inhibition of Muscle-Protein Breakdown
The main reason to add fats is to increase satiety. One does NOT need to consume a lot of fat. Indeed, newly-consumed fat competes with both intra-abdominal fat and subcutaneous fat for burning. Although muscle benefits from some percentage of animal fat, olive oil is the most recommended replacement. Diet That Includes Some Animal Fat Helps Build Muscle
There are resistant starches that either do not become glucose or do so slowly. Those are acceptable in small amounts. The 3 Biggest Mistakes People Make On The Ketogenic Diet (And How To Fix Them)
The result is very much like the longevity diet proposed by cardiologist Steven Gundry. Dr. Gundry’s Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline — Kindle edition by Dr. Steven R. Gundry. Health, Fitness & Dieting Kindle eBooks @ Amazon.com.
Even if you don’t want to go that far, replacement of any amount of sugar or starch with fat appears to be life-extending and can be done gradually. Medscape Log In You may not be able to access that link. Here is a summary of the results:
“There was increasing total mortality benefit as fat consumption increased from 11% (lowest quintile) to 35% (highest quintile) total nutritional intake [hazard ratio (HR) 0.77, 95% confidence interval (CI) 0.67–0.87; P < 0.0001]. The relative reduction in mortality with fats was maintained irrespective of saturated fat (HR 0.86, 95% CI 0.76–0.99; P = 0.0088), monounsaturated fat (HR 0.81, 95% CI 0.71–0.92; P < 0.0001), or polyunsaturated fat intake (HR 0.80, 95% CI 0.71–0.89; P < 0.0001). Indeed, saturated fat intake of <7% was deemed harmful. In contrast, a progressive increase in carbohydrate intake was associated with increased total mortality from lowest quintile to highest quintile (HR 1.28, 95% CI 1.12–1.46; P < 0.0001); specifically, carbohydrate intake exceeding 60% of total energy consumption was associated with increased mortality”