Ketogenic Diet

While we  were in Costa Rica, we covered much discussion about the importance of a ketogenic diet for those that may be suffering from serious health issues and how it may be healthy for most of us to do an intermittent fast 5-6 times per week. John’s recommendation is to consider the ketogenic diet and also intermittent fasting 16-18 hours per day, 2-3 times per week.

Ketogenic Diet

Ketosis is when you are producing a lot of ketones, which signals to your body to overhaul and improve the immune system. It helps reprogram the pancreas for insulin and increases AMPK levels.

  • Inducing ketosis is a real DETOX and this is very healthy to do 2 times per week.
  • You must determine your BMR which will give you a total calorie level and then you calculate your percentages.
  • Do not eat anything from 7 PM – 12 noon the next day.
  • The following morning, have a cup of coffee with 2 tablespoons coconut oil or grass fed butter.
  • At lunch and dinner eat a meal that is 60% fat, 20% carbohydrates and 20% good fats from wild oily fish or 100% grass fed butter

Removing most grains (with the exception of white rice) and legumes, while increasing good, clean fat intake, produces greater insulin sensitivity. High quality fats and animal proteins are higher in omega 3, vitamins, minerals, carotenoids, antioxidants, and should be included in the diet.


Daily Diet may look like this:

7:00 am:  blonde roast coffee made with a French press. (See coffee brew below)

2 tablespoons mct oil (medium chain triglycerides)

or 2 tablespoons grass fed butter

A smooth is also an option:

1 lemon, with peel

1 cucumber, with peel, must be organic

1 avocado, pitted and peeled

1 whole bunch of either watercress, parsley, or cilantro (all of these must be organic)

water to the desired consistency


12 noon: 1 cup fermented vegetables

Cabbage salad with half an avocado

4- 5  ounces grass- fed meat o

2 tablespoons of extra virgin olive oil, grass fed butter

or coconut oil or extra virgin olive oil


6:00 pm: 4 ounces of wild salmon with cilantro sauce

1 cup white rice room temperature (resistant starch)


Half of a small, roasted, undercooked sweet potato

1 cup sauteed spinach with slow cooked onions

2 tablespoons of extra virgin olive oil, grass fed butter

or coconut oil or extra virgin olive oil


Do not eat after 7:00 PM to allow the body to have a 16 hour “fast.”

We will offer this as an option during our upcoming Spring Retreat.

One Comment on “Ketogenic Diet

  1.  by  Marlo

    Dr. Cate, than you for your website.I have M.S. and have been flonowilg Dr. Wahls’ diet for 5 months. The 1st two months were amazing; I was able to walk up stairs after only 2 months. But, the last 3 months have been bad as I have gotten worse, and need a walker constantly.. (The wahls diet is a dairy free, grain free, legume free paleo diet) I came across you on youtube, and it occurs to me that maybe I’m not getting enough variety. (I eat the same steamed veggies every day, including broccoli, cauliflower, mushrooms, onion, kale)Your website has given me a new direction to try, as I’m sure I’m not implementing the Wahls diet correctly. I look forward to reading your books.

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