practical keto 12g meal plans preview - patriciadaly.com · reduction of tumour size over time and...

Pra

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Copyright 2018 by Patricia Daly ii

Practical 12g Keto Meal Plans

Ketogenic Diet: Basic Information, Practical Tips, Meal Plans and lots of Dairy-Free and

Grain-free Recipes restricting Carbohydrate to 12 Grams a Day

By Patricia Dalywww.patriciadaly.com

https://patriciadaly.com/

CONTENTS

Introduction

Before You Start 7

Introduction to the Ketogenic Diet 9

Ketogenic Foods at a glance 12

The Meal Plans - Overview 15

About

About Patricia Daly 149

Feedback, Please! 151

Recommended Resources 152

Scientific References 153

Disclaimer and Copyright 154

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Meal Plans

Day 1 25

Day 2 27

Day 3 29

Day 4 31

Day 5 33

Day 6 35

Day 7 37

Day 8 39

Day 9 41

Day 10 43

Day 11 45

Day 12 47

Day 13 49

Day 14 51

Overview

This eBook contains 14 days of carefully calculated meal plans including:

! 14 breakfasts

! 14 simple lunches based on leftovers or easy foods

! 14 dinners

! 13 different snack optionsTable of Contents - 154 pages in total

CONTENTS

Breakfast

Mushroom and Kale Eggs 53

Creamy Coffee 54

Breakfast Buns 55

Kale Shake 57

Hot Porridge 58

Kippers, Spinach and Roasted Peppers 59

Red Pesto 60

Filled Coconut Crepes 61

Hazelnut Bread 62

Protein Almond Shake 64

Keto Granola 65

Bulletproof-ish Coffee 67

Chia Chocolate Pudding 68

Pumpkin Bread 69

Morning Broth 71

Creamy Broccoli Omelette 72

Granola Bars 73

Protein Coconut Shake 74

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Lunch

Temaki 75

Lemon Keto Bombs 76

Lettuce with Turmeric Dressing 77

Turmeric Dressing 78

Protein Fudge 79

Coleslaw 80

Homemade Mayonnaise 81

Duck Legs with Brussels Sprouts 82

Sauerkraut Salad 84

Chicken Coriander Soup 85

Avocado Salad 86

Flat Mushrooms with Salmon 87

Olive Tapenade 88

Chicken Liver Pâté 89

Seaweed and Cucumber Salad 90

Avocado Spinach Scramble 91

Sardine Salad 92

Chilli Rocket (Arugula) 93

Olive and Artichoke Salmon 94

Olive and Artichoke Pâté 95

Colourful Salad 96

CONTENTS

Dinner

Salmon Patties 97

Cauliflower Rice 98

Lamb Meatballs 99

Roast Asparagus 100

Keto Cacao 101

Vegetable Frittata 102

Broccoli with Creamy Dressing 104

Liver Mousse 105

Mixed Leafy Salad with Avocado Dressing 106

Avocado Dressing 107

Coconut Tahini Balls 108

Roast Chicken with Courgettes 109

Leeks with Egg Vinaigrette 111

Prawn Veggie Broth 112

Baked Asian Salmon 113

Cavolo Nero 114

Manchego Pizza 115

Pork Belly with Cabbage 117

Crunchy Chocolate Chips 119

Parma wrapped Fish 120

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Miso Soup 122

Shepherd’s Pie 124

Leafy Salad 126

Duck Breasts 127

Creamy Broccoli Mash 129

Crispy Noodles 131

Anti-inflammatory Chicken Curry 133

CONTENTS

Snacks

Protein-rich, very Low Carb Snacks

Celery with Tahini 136

Sardine Pâté 137

Salmon Wrapped Avocado 138

Nutty Fat Bombs 139

Chocolate Protein Bars 140

Kale Salad 142

Cauliflower Flatbread 143

Sardine Butter 144

Fatty Snacks

Olive Tapenade 145

Coco-Choco Bites 146

Nutrient-dense Snacks

Kale Crisps 147

Green Juice 148

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Intro

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What is a Ketogenic Diet?

As mentioned earlier, this eBook is based on the guidelines outlined in the

book “Fight Cancer with a Ketogenic Diet” by Ellen Davis. She has spent a

huge amount of time researching the topic and has the support of a number of

experts in the field, like for instance Professor Thomas Seyfried, Dr DominicD’Agostino or Dr Colin Champ. I strongly recommend purchasing her eBook

for more background information on the ketogenic diet. Information is

empowerment! In the meantime, I give you a brief overview of what the

ketogenic diet is and what the potential mechanisms are.

Ketogenic diets have been effective for seizure control in epileptic childrenfor almost a century and from the 1960s onwards they have been widely

recognized as one of the most common methods for treatment of obesity-related disorders. Researchers are investigating the ketogenic diet as a

cancer therapy mainly due to the fact that cancer cells rely primarily on

glucose to fuel their metabolism. This characteristic is the basis for tumour

imaging (PET/CT scans): Before a scan, the patient receives an intravenous

injection of radioactive glucose. Because of the fact that most cancer cells are

highly metabolic and rapidly synthesise the glucose, oncologists can

effectively pinpoint the source of cancer and detect whether the tumour cells

are isolated to one specific area or have spread to other organs.

The cornerstone of a ketogenic diet for cancer patients involves severerestriction of carbohydrates (2-4% of total calorie intake) to minimise the

effect on blood glucose. Carbohydrates are replaced with high amounts offats (75-85% of total calorie intake) in the form of coconut oils, avocadoes and

oily fish for example and adequate intake of vegetable and animal protein(12-20% of total calorie intake). Excessive protein consumption can also result

in elevated blood glucose levels through a process called gluconeogenesis. A

ketogenic diet causes the body to enter a state called ketosis, where ketonebodies are produced by the liver as a by-product of fat breakdown when

blood glucose is low.

It has been theorized that because tumour cells do not seem to have the

metabolic flexibility to use ketones efficiently for energy production, the result

of a ketogenic diet would be destabilisation of tumour tissue DNA, possiblereduction of tumour size over time and therefore enhanced survival ratesfor cancer patients.

There are several potential mechanisms that explain why a ketogenic diet

can be added as a type of dietary intervention in cancer treatment. The

following paragraphs outline a few of them:


Copyright 2018 by Patricia Daly

• A ketogenic diet may work simply through limiting available glucose tomalignant cells. This is not a new concept: In the 1920s, German Nobel

Prize winner Prof Dr Otto Warburg demonstrated that cancer cells

generate their energy predominantly by a high rate of glycolysis (the

breakdown of sugar). This process has been confirmed in many studies

and has now been accepted as a robust hallmark of most tumours.

• Contrary to our healthy cells, data shows that cancer cells are unable to

effectively generate energy from ketone bodies and heavily rely on

glucose. This increased appetite for glucose could result from the fact that

many malignant cells have deficient or defective mitochondria, the

powerhouses of the cell that create energy. Rapidly growing tumour cells

typically have glycolytic rates (the rate at which glucose is transported into

the cells) of up to 200 times higher than those of their normal tissues of

origin.

• Due to their mitochondrial abnormalities, cancer cells also depend onglucose to fix free radical damage. Much like our normal cells, cancer

cells are under constant attack of free radicals. Since their mitochondria do

not function properly, they rely on even more uptake of glucose to counter

free radical damage. Limiting this glucose will inhibit their capacity to repair

damaged cells. This may also be one of the reasons why restrictingglucose through a ketogenic diet may enhance the effects of radio- andchemotherapy.

• A recent study in advanced cancer patients tested the hypothesis that a

carbohydrate-restricted diet will slow cancer growth in patients by

reducing the secretion and circulating levels of insulin. Minimising the

pathways that lead to cancer growth or indeed activating those that limit it

is another potential mechanism by which a ketogenic diet can be effective.

It seems a reasonable possibility that a ketogenic diet could help to reduce the

progression of some types of cancer, although at present the evidence ispreliminary. Most of the trials carried out on the ketogenic diet have been

animal studies and case-reports, with a few larger randomized, controlled

trials, e.g. at renowned centres like Memorial Sloan Kettering in New York,

currently underway.

Micronutrients (vitamins, minerals) and anticancer nutriceuticals (e.g.

curcumin, omega-3 fatty acids, green tea polyphenols) are equally important

and their content must be addressed when discussing and evaluating a

ketogenic diet. As with any dietary intervention during cancer treatment, a

multidisciplinary approach is vital, i.e. looking for synergistic interactions

between different therapies that may increase the efficacy of treatment.

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YES FoodsThese foods should be the focus of your diet

ALL MEAT, FISH & EGGS

BeefChickenDuckEggsGameGoatLambLobster

MusselsOffal (e.g. liver)Small Oily Fish*ScallopsShrimpTurkeyVealWhite Fish

* Small fish are preferred, e.g. anchovies, freshwater trout, mackerel, sardines, wild salmon

VEGETABLES

Alfalfa sprouts Artichoke Asparagus Aubergines(eggplant)Bamboo Shoots Beet Greens Bok Choy Broccoli Brussels Sprouts Cabbages CauliflowerCelery (Root) Chives Collard Greens Courgettes(Zucchini)CucumbersDandelion

Fennel Green Beans Kale KohlrabiLeeksLettuces and Green Leafy VegMushrooms Olives (Tapenade) Radishes Sauerkraut Scallions Snow Peas Spinach Spring Onions Swiss Chard Turnips Water Chestnuts

NUTS/SEEDS & BUTTERS

Cacao (100%)Coconut (Butter)

Flax, hemp and chia seeds

FATS & OILS

Animal fats (ghee, (goat) butter, lard, duck and goose fat) Avocado (Oil)Cacao butterCoconut oil / milk / cream (unsweetened) Macadamia OilOlive Oil

BEVERAGES

Almond Milk (unsweetened) Herbal Teas (unsweetened)Filtered or Bottled WaterClear Broth (e.g. Chicken Stock)

FRUIT

AvocadosLemonLime

CONDIMENTS

Fermented foodsMayonnaise (ideally made with olive oil, not sunflower oil)MustardPestoSpices and herbs

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LIMIT FoodsThese foods can be included, but in smaller amounts and possibly not every day

MEAT & FISH

Pork: good quality sausages once a week, bacon and chorizo as a condiment or snack but not in large amounts

VEGETABLESBean Sprouts Beetroot Bell Peppers Carrots Garlic Onions

Parsnip Pumpkin Shallots Squash Tomatoes

NUTS/SEEDS & BUTTERS

AlmondsBrazil NutsCashewsHazelnutsMacadamia NutsPeanuts

PecansPumpkin and Sunflower SeedsSesame SeedsTahiniWalnutsOILS

Fish Oil as a SupplementFlax Oil (store in fridge)Sesame Oil (store in fridge)

FRUIT

Small amounts of fresh berries, cherries, 1/2 kiwi, 1/2 small apple or small amount of papaya

BEVERAGESCoffee if toleratedProtein powder drinks (low-carb)

Dry Wine (1 small glass twice a week max)Soy Milk (when no alternative)

DAIRY

Organic cheese, ideally unpasteurisedGoat and sheep cheeseCream cheeseCreamMascaponeKefir (ideally homemade)

SAUCES / DRESSINGS

Coconut AminosSea vegetablesTamari

Treats

Coconut yoghurt (unsweetened)85-99% dark chocolate

GRAINS / LEGUMESEdamameNattõ

Tempeh

CONDIMENTS

Extra-dark chocolateInulin (chicory root)Zero-carb sweeteners (Stevia, Erythritol)

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AVOID FoodsHave only very small amounts, if any, of these foods

MEAT & FISH

Meat and fish in batter

Processed meat or fish with

preservatives and additives

VEGETABLES

Corn

Peas

White and Sweet

potatoes

UNREFINED CARBOHYDRATES

Processed Bread

Bagels

Breadsticks

Brownies

Cake

Candy

Cereal / Granola

Chips

Cookies

Couscous

Crackers

Croissants

Cupcakes

Muffins

Oats/Porridge

Pasta

Pastries

Pita

Popcorn

Processed Pizza

Rolls

Tortillas

Tortilla Chips

Wheat Products

OILS

Vegetable Oils like Corn, Canola,

Soybean and Sunflower Oil

Margarine

BEVERAGES

Alcohol

Coconut juice or

water

Coffee drinks or

shakes

Fruit Juices

Milks except for

those in yellow

section

SAUCES / DRESSINGS

Bottled Salad Dressing (unless sugar free)

Ready-made Sauces

Relishes

GRAINS / LEGUMES

Barley

Black Beans

Buckwheat

Chickpeas

Kamut

Lentils

Pinto Beans

Quinoa

Red Beans

Rice

Soy/Tofu

Spelt

FRUIT

All except for those mentioned in the

“YES/LIMIT Foods” section

DAIRY

Milk

Processed or low-fat dairy products

ANYTHING DIET / SUGAR-FREE

OR artificially sweetened food OR beverage items of ANY kind

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Analysis and pie chart of the

full day

Visual overview of Meals for the

Day

Instructions for bulk cooking

Breakdown of calories /

macronutrients for each meal

Breakdown of total calories / macronutrients

for the day

Quantity in grams

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Ingredients for

entire recipe

How many

people this

recipe will serve

This applies to

one serving, not

whole recipe

Pie chart

macronutrient

at a glance

practical keto 12g meal plans preview - patriciadaly.com · reduction of tumour size over time and...

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