KETO RESOURCE GUIDE

Resources to Start a Paleo-Ketogenic Diet

Kim Knoch
Eat Fat Lose Fat blog - http://EatFatLoseFatblog.com

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DISCLAIMER AND COPYRIGHT
All information provided within this ebook is for informational purposes only, and is not to be
construed as medical advice or instruction. Please consult your physician or a qualied health
professional on any matters regarding your health and wellbeing or on any opinions expressed
within this ebook. The information provided in this ebook is believed to be accurate based on
the best judgment of the author. However, you as the reader must be responsible for consulting
with your own health professional on matters raised within. I, the author of Keto Quick Start
Guide, will not accept ANY responsibility for the actions or consequential results of any action
taken by any reader. Some of the suggestions discussed in Keto Quick Start Guide may be
contraindicated with pregnancy, so speak with your health professional if you are pregnant.

Since every person is unique, I cannot guarantee any specic result with this book. Everybody
reacts differently to nutritional and supplemental changes in their life because of health history,
dietary history, genetic predispositions, and emotional factors. The goal of this book is to
encourage you to become knowledgeable about your well-being and bring your health to the
optimum level that is unique to you.

No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any
form, without the prior written consent of the author. All trademarks and registered trademarks
appearing in this guide are the property of their respective owners.

These statements have not been evaluated by the Food & Drug Administration. Any products
discussed are not intended to diagnose, treat, cure, or prevent any disease. Users of this guide
are advised to do their own due diligence when it comes to making decisions and all
information, products and services that have been provided should be independently veried by
your own qualied professionals.

Please be mindful of copyright. Keto Quick Start Guide is intellectual property that is protected
by copyright law. It may not be republished or distributed, either for nancial gain or not, without
written permission of the author, Kim Knoch.
.
Copyright Kim Knoch, 2013. All Rights Reserved.

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QUIZ
Am I a good candidate for Keto (ketogenic diet)?

1. If youve ever been on a low-fat diet, did it just make you hungrier?
2. Do you have a large appetite even when youre not on a diet?
3. Does consuming food, especially fast food, not seem to fill you up?
4. Are you diabetic or are your blood glucose levels too high (fasting or non-fasting)?
5. Have you been diagnosed with PCOS, thyroid problems, adrenal fatigue, or another
metabolic syndrome?
6. Do you get hungry even if youve eaten a good meal only a couple hours earlier?
7. Do you have mood swings (up and down during the course of one day or even hours)?
8. Do you have a hard time waking up in the mornings, or find that you are sluggish most
days?
9. Do you find your sleep to be of poor quality (neither extremely deep nor satisfying)?
10. Does exercise make you hungrier, more tired, and depleted of energy instead of
energized?
11. Does eating carbs (rice, potatoes, bread, pasta) make you feel sluggish afterward?
12. Do you have an extreme sweet tooth (craving for sweets on a daily basis)?
13. Are you addicted to salty carbohydrates, such as chips, popcorn, or crackers?
14. Do you drink more than a couple glasses of wine, beer, or mixed cocktails per week?
15. Do you have stomach pain, gas, and/or bloating after meals?
16. Do you have diarrhea or constipation on a regular basis?
17. Do you have achy joints, knees, and/or ankles?
18. Do you sometimes need a few extra seconds to think of the right words to express
yourself in conversations ('senior moments' even though you're nowhere near being a
senior)?
19. Do you have symptoms of depression or just low mood days?
20. Does socializing sometimes feel like too much work, where you just want to hide from
the world?

If you answered yes to three or more questions,

a ketogenic diet may be right for you.

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 KETO RESOURCES
There are many different resources to assist someone in their Ketogenic Diet
journey. I thought a short guide would be helpful to those starting out, so that you
wont have to struggle as I did! Many resources are FREE but sometimes hard to
find. If you have any questions about any of these resources, please drop me a
line at info@eatfatlosefatblog.com.

For a complete guide on how to start and maintain a Paleo-

Keto diet, please see my full eBook

Books
Why we get Fat and What to do about it Gary Taubes: This is a follow-up book to Good
Calories, Bad Calories and its MUCH easier to read than GCBC and better organized. I reread
this book once a year, its that good. Lots of science but said in a way that I can understand.

The Art and Science of Low Carbohydrate Living Stephen D. Phinney and Jeff S Volek: Good
book on why ketogenic diets can work for losing weight.

New Atkins for a New You this is written at the beginner level and doesnt have a lot on
ketosis specifically, but is good if youre not yet familiar with paleo/primal diets. Also goes into
great detail on the eating plan, menus, and ketogenic foods.

Eat Fat Lose Fat Sally Fallon Morell and Mary Enig: great book on which my web site was
founded! 3 different diet plans (including recovery from surgery/illness) and many very good
recipes, lots of information on fats but especially coconut oil. Not a low carb diet though.

Nourishing Traditions Sally Fallon and Mary Enig: this is a cookbook and a nutrition primer all-
in-one! Hundreds of anecdotes in the sidebars on traditional diets, and also includes 773
recipes, many of which are grain-free

Lights Out T. S. Wiley: With research gleaned from the National Institutes of Health, T.S.
Wiley and Bent Formby deliver staggering findings: Americans really are sick from being tired.

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Diabetes, heart disease, cancer, and depression are rising in our population. We're literally
dying for a good night's sleep. Our lifestyle wasn't always this way. It began with the invention of
the lightbulb.

Stop Alzheimers Now Bruce Fife: dont let the name fool you, this is actually a book about
how ketogenic diets affect the brain! Interesting read. Its amazing how ketogenic diets can be
applied to many different diseases and conditions.

Iodine: Why you Need it David Brownstein MD: I highly recommend this book as its an easy
read and has good information on how to combat thyroid issues with iodine. This has been
probably the biggest help that Ive had in the last year, quick to read but impact was HUGE.

Fat An Appreciation of a Misunderstood Ingredient, with Recipes: Jennifer McLagan. This is a

fun book that I would recommend purchasing in hardback because its so beautiful (and I have
very few physical book!). Its so wonderful to have a book that CELEBRATES fat instead of
shaming it. Not all of the recipes are for ketogenic diets but many are and others can be
adapted to keto.

General Product Resources

Fitbit tracker device to track steps, numbers of flights of stairs, calories burned, and how well
you sleep! I have had one for two years and have found it super helpful. I became aware very
quickly how active (or not active I was). I was then able to make small improvements in my day
to increase my activity level, with great results!

Fitbit Aria wi-fi smart Scale I also have this scale, it keeps me honest about my weight and
automatically syncs my weight (privately) to the fitbit site! The scale can track weight for up to 6
people and it also tracks your % of body fat. I love the fact that I just step on the scale and it
knows who I am and syncs to my account, where I can then review my progress online.

Myfitnesspal - If you want to track your carbs, I would recommend the Myfitnesspal app
because its free and high quality. I love it because I can use it on all of my devices and my
computer (they all synch together) so I can update no matter where I am. Warning: be careful
some of the nutritional info isnt correct since some of it was submitted by users. Be sure and

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pick entries that have been confirmed by a lot of users. If you sign up for MFP, please friend me!
My user name is NourishingCook.

USDA web site If youre having trouble finding accurate calorie and carb counts, this is the go
to source for nutritional information.

The keto calculator is a free calculator created by a very generous reddit user that is also a web
developer. You can use this calculator to give you a guideline on how many carbs, protein, fat to
eat for your size and activity level in order to lose weight. Be sure to run the numbers monthly
while youre losing weight because your nutritional needs change as you get smaller!

Ketone Testing Supplies

Precision Xtra combination Glucose / Ketone monitor this ketone monitor is the one that I
have used, and Ive found it to be the most consistent and accurate one. Please note that there
are separate test strips for ketones vs glucose. This item may qualify as a medical expense if
you have a health savings account (HSA) or flexible spending account (FSA). Check into
your plan to be sure though.

Precision Xtra Ketone test strips The ketone test strips are very expensive, however I was
able to find some great deals on CraigsList and eBay. If you buy test strips from an independent
seller, be sure to check the expiration date and make sure its way out in the future. This item
may qualify as a medical expense if you have a health savings account (HSA) or flexible
spending account (FSA). Check into your plan to be sure though. For a possibly cheaper
source of ketone test strips, try this pharmacy in Canada.

Precision Xtra Glucose test strips The blood glucose test strips are much more reasonably
priced, and Ive found the results to be highly accurate. Ive taken my glucose level and then
gone in and had blood drawn at the doctor and came within 1 point every time. Even though Im
not diabetic, I still keep an eye on my glucose levels since those with metabolic syndrome tend
to have increasingly higher fasting blood sugar. This item may qualify as a medical expense
if you have a health savings account (HSA) or flexible spending account (FSA). Check into
your plan to be sure though.

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KetoStix ketostix are for testing your urine for ketones, and they do work for some people and
are much less expensive than blood monitor testing strips. However, they are not as accurate
and do not give you an exact number. Basically you pee on the stick and if it turns a shade of
purple than you have excess ketones in your urine. If its NOT purple, it doesnt necessarily
mean that you are NOT in ketosis though. While a blood ketone monitor tests for multiple types
of ketones, the ketostix only measure one type, and then only if you have excess ketones
spilling into your urine. However they are worth trying if you cannot obtain the blood ketone
system or strips.

Food & Home Products

Here is just a sampling of the food products Ive tried that can be very helpful for a ketogenic
diet besides meat, seafood and vegetables!

Village Green Network Marketplace - this marketplace for real food and natural health has
links to products and services from companies that I trust. From coconut oil, fermented
foods, kitchen & cooking ingredients, personal care, and classes & meal plans, and
supplements, there are a ton of great deals out there. I have used dozens of these products
in my own home for years.

Supplements Helpful for Weight Loss

Many of you have asked what supplements that I take to assist with weight loss. Your specific
needs for supplements can change depending on what youre going through in your life, your
genetics, your physical health, among many other factors. Therefore I highly recommend that
you work with a naturopathic doctor on supplements that are right for your particular issues.
However here are some supplements that are worth looking into, but this is definitely not an
exhaustive list!:

MCT Oil MCT stands for medium chain triglycerides and is in fact one of the fatty acids that is
in coconut oil. MCT will help you get into ketosis and stay in ketosis. Now that Im keto adapted,

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I take MCT oil twice/day in the morning and again around 5pm when my energy is lagging. It
helps tremendously with satiety and my energy levels. MCT oil doesnt have any taste and can
be taken off of a spoon, added to smoothies or even used in cooking or in salad dressings.

Enzymes
if you dont have a gallbladder or you currently have gallbladder issues or even if your family
has gallbladder issues, enzymes will help you metabolize the increased fats on a ketogenic diet.
TerrainZyme with Hydrochloric acid, ginger, B vitamins, Ox bile, pepsin & papain.
Cholacol by Standard Process, contains Ox bile salts and also the collinsonia root,
which helps with blood flow of the vagus nerve (and all of your blood vessels actually), in
addition to bentonite.

Liver pills - if you dont like to eat liver or other organ meats, and you dont want to make your
own pills from grass-fed liver, you can still get the benefit of liver by taking liver pills. This is
more of a superfood in a capsule than a supplement, in my opinion!

Fermented Cod Liver oil I take fermented cod liver oil in the capsules daily. Green Pastures is
a high quality brand. Cod Liver oil has high amounts of very bio-available vitamins A and D,
EFA, DHA, Omega 3s and is a raw fermented food.

Fish oil - I take Coromega fish oil packets on days that I dont eat fish or seafood. Its important
to have a good omega 3 fat to omega 6 fat ratio (ideal is 3:1) and this has helped me stay close
to that number. I like Coromega because I absorb it better than pills and it tastes good
especially if its kept cold! It also is fine for a low carb diet (no sugar added).

Great Lakes beef gelatin - if you have joint issues or protein absorption issues, I highly
recommend this brand of kosher grass-fed beef gelatin. It really is the only safe protein powder
(but I do have a 2nd best protein powder, see below). This is super high quality gelatin, and is
not made from hooves as everyone says. I put a tablespoon of it in my coffee each morning,
and it has no taste. I also put it in smoothies, salad dressings, broth that didnt turn out as
gelatinous as Id like, gravy, many other things, even baking items. This particular one in the
green can will dissolve in hot or cold liquids and is of a higher quality than the one in the salmon
red can.

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Iodine - I prefer Iodoral brand drops or tablets. I feel that the drops are best, especially at the
low doses as opposed to seaweed flakes which can pass through your digestive system without
being broken down. If you have thyroid or PCOS or have ever taken anti-depressants, iodine
will help you detox heavy metals. Please work with your naturopathic doctor on dosing and also
be aware that you MUST take ATP co-factors and vitamin C along with iodine. Also be sure to
read Iodine: Why you Need it if youre considering taking iodine. It will guide you through how to
start yourself on iodine and appropriate dosing.

American Nutriceuticals Vitality Vitamin C - this vitamin C powder mixed with water is will
actually give you natural energy and will flush your cells. I use it most evenings but also after
exercise, when I have jet lag or if I feel run down. I never take the pills any longer, but this
acerola powder is also a good source of vit C, although not quite as good. Natural forms of
vitamin C such as these listed here, and from fermented vegetables and other vegetables are
the best ways to get in this essential vitamin.

Source naturals Wellness formula - my whole family swears by this wellness formula no matter
what time of year it is. At the first sign of a cold, I take 3 of these stinky pills as weve named
them, and 99% of the time, we feel better in the morning. One pill can be taken daily for
maintenance. NOTE: The tablets work much better than the capsules, so beware! Even
my super picky and skeptical husband takes these, which shocked us all.

Find a Community

Reddit:
I am active on two of Reddits communities: /r/keto and /r/ketorecipes and found them to be very
helpful. They are mostly a great group of people who are ready to help and they also have a
great FAQ and links in the right sidebar. Please read the FAQ and docs closely before posting.
Look me up or feel free to message me my user name is NourishingCook.

Facebook Groups:
There are also some facebook groups that are specific to ketogenic diets. The facebook groups
are a bit more positive since we all have faces to our names and the groups are more tolerant
of beginners:

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 RedditKeto: great group of folks that discuss everything to do with a ketogenic diet.
Please note that they are NOT specifically Paleo Keto, but many people are. For the
difference between plain keto and Paleo keto, see my ebook!
Eat Fat Lose Fat There is a smaller group of people in this group, which I founded as
an off shoot to the Eat Fat Lose Fat blog. Not everyone in this group is keto and there
are some purely Paleo folks and also people following Weston A Price diet.

Videos
Here are some great free videos to watch about fat and/or ketogenic diets:

Fat Head movie a man reduces carbs to under 100 grams per day and loses weight
funny and entertaining documentary / movie!
Robert Lustig, Sugar the Bitter Truth
Robert Lustig, the Skinny on Obesity
First, Do No Harm movie starring Meryl Streep about a child that had epilepsy that was
cured through a ketogenic diet.

Medical Care
Work with a Naturopathic Doctor Instead of an
Allopathic Doctor

Most doctors are not trained in nutrition, yet they give out nutrition advice every day, does
anyone else find this strange? Naturopathic doctors (NDs) are much more likely to know how
the body will work in an optimal state and how to PREVENT disease, while regular doctors are
trained more for the human body exceptions, such as treating disease once it happens. If you
want to work with a professional to focus on preventative medicine, find a ND in your area and
try them out. Ask them what their idea is on nutrition. If they have strong opinions that a certain
diet is right for everyone, move on to the next ND, because diet is a VERY individual thing.
Another good thing about NDs, they get to know you as a human and can provide much better
advice on any medicines or supplements that you should be taking. My own personal ND is
VERY supportive of a ketogenic diet and keeps a close eye on all of my labs. If you live in the
Portland, Oregon area, contact the Natural Family Health Clinic, 503-246-2995. Please tell them
that Kim sent you! Im not affiliated with them in any financial way, Im just a patient.

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Online Resources
Eat Fat Lose Fat blog the blog on which this guide was inspired!
The Nourishing Cook blog This is my first blog where Im cooking all 773 recipes in
the Nourishing Traditions cookbook. Not all recipes are grain free but many are, plus
there are articles on other health related subjects.
Jimmy Moores blog Jimmy was the one that inspired me to create Kims Keto in
the first place! He has had great success in over a year (at this writing) on keto. He
also does amazing and informative podcasts.
Village Green Network a network of health and real food bloggers of which Im a
part of.

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