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13.10.2013
A ketogenic diet calls for minimizing carbohydrates and replacing them with healthy fats and moderate amounts of high-quality protein. This kind of diet is now being investigated for its potential to prevent and treat cancer, but it has long been established as an excellent treatment for epileptic seizures. A high-fat, low-carb diet will also help optimize your weight and virtually all chronic degenerative disease, as eating this way will help you convert from burning carbs to burning fat as its primary fuel.
In the US, epilepsy affects an estimated 2.3 million adults and nearly 468,000 children below the age of 17. Standard treatment for epilepsy includes anti-epileptic drugs, which tends to work for 60-65 percent of patients.2 For the remainder, the drugs don’t work—but oftentimes a ketogenic diet will.
Clinical medicine began recognizing the ketogenic diet as a valuable option in the treatment of epilepsy in the late 90s, and there’s even a Ketogenic Diet Special Interest Group at the American Epilepsy Society. Today, the ketogenic diet is frequently used as a first line approach in seizure disorders where medications fail, and according to Dr. Interestingly, the mechanism by which the ketogenic diet manages seizures is not nearly as clear as the way the ketogenic diet manages cancer.
While the ketogenic diet has a successful track record in treating epileptic children, adult studies have been scarce. In all, the results were very similar between the two diets; 32 percent of those on a ketogenic diet and 29 percent of those on a modified Atkins diet reduced their seizures by about half. A small subset of patients—nine percent of those following a ketogenic diet, and five percent of those using a modified Atkins diet—reduced the frequency of their seizures by more than 90 percent.
The effects were persistent over the long term, but low rates of diet acceptance and high rates of treatment discontinuation were found to be significant barriers to success. More than half of all patients doing a ketogenic diet discontinued it before the end of the study period, as did 42 percent of those on a modified Atkins diet.
In summary, ketogenic and modified Atkins diet treatment show modest efficacy, although in some patients the effect is remarkable.
Another finding was that while children sometimes remain seizure free after discontinuing the diet, such was not the case in adults. In my experience, the vast majority of people are adapted to burning carbs as their primary fuel opposed to burning fat. One of the most common side effects of being a sugar-burner is that you end up with insulin and leptin resistance, which it at the root of most chronic disease. While there are many different strategies, my favorite (and the one I personally used to become fat adapted) is to simply restrict your daily eating to within a six- to eight-hour window, which means you’re fasting for about 16-18 hours each day. This kind of intermittent fasting can also be a useful modality to help you make a more gradual transition to a ketogenic diet, as it helps break your body’s addiction to glucose.
For optimal health, there are two key factors to keep in mind: what you eat, and when you eat. As you will see below, the ketogenic diet is very similar to what could be considered ideal for most people, and I believe it can be very beneficial for the vast majority of people, either alone or in combination with intermittent fasting.
As a general rule, if you are insulin resistant, I recommend intermittent fasting along with a ketogenic-type diet for as long as it takes to resolve your insulin resistance. Low-to-moderate amount of high-quality protein (think organically raised, pastured animals).
The rationale behind limiting your protein this: when you consume protein in levels higher than recommended above, you tend to activate the mTOR (mammalian target of rapamycin) pathway, which can help you get large muscles but may also increase your risk of cancer.
To determine whether you’re getting too much protein, first calculate your lean body mass by subtracting your body fat percentage from 100 (example: if you have 20 percent body fat, you have 80 percent lean body mass).
Aim for one-half gram of protein per pound of lean body mass, which would place most people in the range of 40 to 70 grams of protein per day. An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18-27 grams of protein Eggs contain about 6-8 grams of protein per egg. As much high-quality healthful fat as you want (saturated and monounsaturated from animal and tropical oil sources).
One of the most destructive health recommendations that have pervaded the US food system is the recommendation to avoid dietary fat.
When food manufacturers started removing saturated fats from their foods, they added not just one but two ingredients that have wrought tremendous harm: sugar, and trans fats. One researcher has found that cyclic aldehydes cause toxic shock in animals through gastric damage, and this seems consistent with the rise in immune problems and gastrointestinal-related diseases in the human population. That said, a ketogenic diet, in which you replace carbs with low to moderate amounts of  protein and high amounts of healthy fat (such as avocado, coconut oil, butter, olive oil, and macadamia nuts), is really recommended for everyone, whether you have a chronic health problem or not. I got the inspiration for using shot glasses as serving dishes after a visit to Seasons 52. This no bake cheese is perfect for your Thanksgiving dinner guests watching their sugar intake!
Add oats, mixed nuts, cinnamon, and powdered Truvia (or powdered natural sweetener blend) to food processor.


Grind up 7 Tablespoons of Truvia or natural sweetener blend to a powdered sugar consistency.
Beat cream cheese, pumpkin, powdered Truvia (or sweetener blend), pumpkin pie spice, and vanilla with a hand mixer on medium speed until evenly blended. All recipes, titles, stories, and photos on this website are the property of Lauren Benning.
Should you measure how much water you drink? It’s certainly important to stay hydrated and drink water; your body is comprised of about 60% water and just about every system in the body needs it to function.
Is it completely useless living the PFC lifestyle using regular grocery offerings if you can’t afford organic or higher quality?
Protein supports metabolism so much that it can give a little boost of energy, which is what most people don’t need right before bed, since the majority of folks struggle with insomnia!
The main ingredient in Swerve is erythritol, which is a sugar alcohol and I don’t recommend those. Do you need something with the dried beef sticks to make it the perfect snack, or are they already PFC balanced?
Thomas Seyfried, who today is one of the leading academic researchers looking at using the ketogenic diet as a cancer treatment. Abrahams created the Charlie Foundation for his son Charlie, who went through a near-death experience from seizures and was healed using a ketogenic diet. Seyfried, it’s recognized as an important component for the management of refractory (drug resistant) seizures in children specifically. This is ironic considering that it’s barely known, let alone applied, within oncology circles, while it’s already an established treatment for epilepsy. To investigate the potential effectiveness of dietary intervention in adult epileptics, researchers recently reviewed3, 4, 5, 6 the limited body of published studies. Intermittent fasting is one of the most effective strategies I know of to shift your body from burning sugar to burning fat as its primary fuel.
This upregulates the enzymes that are designed to burn fat as a fuel, and downregulates the glucose enzymes. In fact, eliminating sugar cravings is one of the most welcomed side effects of intermittent fasting. The primary difference between someone struggling with a chronic disease such as epilepsy or cancer and people who have not yet been diagnosed with a chronic disease is how long you have to maintain this type of regimen.
There is also research suggesting that the "mTOR gene" is a significant regulator of the aging process,7 and suppressing this gene may be linked to longer life.
Then write down everything you’re eating for a few days, and calculate the amount of daily protein from all sources.
As noted above, most people need at least 50 percent or more of their daily calories in the form of healthy fat—a far cry from the 10 percent currently recommended. It’s a diet that will help optimize your weight and health overall, as eating this way will help you convert from carb burning mode to fat burning.
Holiday indulgences will be everywhere, tempting you to gobble sugary treats until you’re more stuffed than the turkey (or turducken) on the table. It’s an innovative restaurant with gluten-free options and fresh, seasonal ingredients with an ever changing menu. Keep in mind that this will increase the calories per portion, and will add a coconutty flavor to the crust.
Just roast the nuts yourself, and let them cool before processing them in the food processor.
I plugged the weights of ingredients into MasterCook to get the nutrition facts posted below. I recommend portioning out the crust and filling into shot glasses due to the richness of this decadent treat. If using raw mixed nuts, toast them in a 350 degrees Fahrenheit oven for 5-10 minutes, stirring twice during the process to ensure even toasting. I have been a juvenile diabetic for 38 years now, and have used so many of the sugar alcohol sweeteners. If you have benefited from the information posted here, please consider donating $10, $20, or $50 to help cover site costs. Here’s a list of 10 of the most prevalent questions you asked me after PFC Balanced Eating: Parts 1 and 2. If you have a Trader Joe’s in your town you can find good quality fats like Kerrygold grass fed butter and high quality, inexpensive coconut oil.
You’re right that carbs are an immediate energy source, but protein can still give a jolt of energy. They are an ounce of protein, so I count a beef stick as my P, and then add in a C and F (Carb and Fat… say an apple and a couple Tablesppons of Peanut Butter, or a handful of nuts and handful of berries)! Unless you have a very serious disease, I believe it is best for most people to implement intermittent fasting slowly over six to eight weeks rather than a three day complete fast.


I believe it is the rare person who really needs more than one-half gram of protein per pound of lean body mass. You could use the chart below or simply Google the food you want to know and you will quickly find the grams of protein in the food.
Basically, while the FDA has recognized the harms of trans fat and is in the process of eliminating them, they have not reviewed the evidence to conclude what the healthiest replacement might be.
Fill glasses with crust crumbs, top with filling, and bop the dessert tray in the fridge to chill. At minimum, try to always have a source of protein or healthy fat with your carbohydrate to promote balanced blood sugar levels. I try to keep things general and simple in the information I disperse publicly but I understand the need for individual customization, which is why I work with people one-on-one. This lifestyle can be a big shift, so it’s okay to simply start by implementing the PFC guidelines without stressing over food quality right away. Our bodies work best when we provide them with what they need – when we restrict them of critical nutrients and vitamins and minerals, they slow down. And as always, contact my team if you have personal questions or to sign up for a coaching appointment or group class! I’ve found with many clients that sometimes they’re just eating too much protein before laying their head on the pillow and simply omitting the P helps them fall asleep quicker!
Those that are aggressively exercising or competing and pregnant women should have about 25 percent more, but most people rarely need more than 40-70 grams of protein a day. That said, by reducing processed food and added sugars; you will inadvertently eat a lower amount of carbs than people who eat a standard American diet. The field of nutrition is incredibly varied and there is no one-size fits all solution for every person.
Blood sugars begin dropping after our last meal of the day, so to encourage stable blood sugars all night long, it’s essential to slightly bring them back up by eating something before going to bed. Start your day off with a big glass of water, and drink water periodically throughout the day before you get thirsty.
The hormone insulin, which regulates your blood sugar, is also involved in the regulation of your other hormones including thyroid, estrogen, testosterone, cortisol, and progesterone. I save money by purchasing several of my shopping list items online, such as my coffee, MCT oil and dried beef sticks. You may find that if you drop your carbs or fat too low you are hungry shortly after your meals. So it is safe to say that when eating the PFC way and incorporating more protein and fat, you will naturally eat LESS carbohydrates and MORE in balance. While vegan literature will tell you that you can get plenty of protein from plants, you will have to consume a TON of carbohydrates to get there. Since everyone’s hormonal balances are different, it’s helpful to work with a health coach to connect the hormonal dots and get things straightened out. Simply begin by choosing REAL foods instead of processed ones… load up on basics like vegetables, meats, fruits, and healthy fats like avocado, real butter and olive oil instead of grabbing frozen dinners or convenience foods. The more you keep your eyes open and make mental notes of where you find the deals, the more accessible this lifestyle becomes, no matter what your financial standing is. I assess individual macronutrient needs and make recommendations based on each person’s goals, lifestyle, and unique biochemistry.
For example, rice and beans are a popular plant combination touted by vegetarians and vegans for being a “complete protein” (containing all 22 essential amino acids). Bedtime is the ONLY time I recommend eating PFC, minus the P (simply because protein gives us energy which can interfere with sleep). The best way to combat your hunger and thirst is to confront it first before it confronts you. Everyone’s carbohydrate needs are different, so listen to your body and if you need help discovering the right amount for you, sign up for some personal coaching!
As you get used to eating this way and find more money in your ‘organic budget’ put it towards organic butter and better quality meats since you’ll get the most bang for your organic buck in that department.
In order to get to an adequate amount of protein (closer to 25 grams at a meal, but who’s counting?
This is why vegans often rely on processed meat look-alikes, which may contain lots of soy and other icky ingredients.
If you’re a vegetarian and willing to eat some eggs, dairy, and fish, you can absolutely live a balanced PFC lifestyle, but if not, it can be tough.
The approach at Dietitian Cassie is non-judgmental and regardless of your reason for including animal protein or not, we respect your decision and help you find ways to get in the best food combinations to support your body, brain and overall health goals.



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