Keto for Cancer: Ketogenic Metabolic Therapy as a Targeted Nutritional Strategy by Miriam Kalamian

Author:Miriam Kalamian [Kalamian, Miriam]
Language: eng
Format: epub, azw3
Publisher: Chelsea Green Publishing
Published: 2017-10-17T16:00:00+00:00

How to Approach Meal Preparation

If you are switching from a standard Western diet, there’s definitely a learning curve. But my advice about preparation is the same as for meal planning: Keep your meals as simple as possible during the first few weeks. You may have been led to believe that ketogenic plans are too complex, but when you boil everything down to the essence, you are simply eating a different combination of mostly familiar foods. It will be an easier transition if you stay away from restaurants or cafeterias right now, even if this means taking your lunch to work. Also, you won’t find what you need in the low-carb section of your supermarket, as these products are generally poor in quality and too high in protein and/or supplemental fiber. Instead, spend that time and money in the produce aisle, as whole foods are always the better option.

One of the biggest challenges in these first few weeks may involve learning to prepare and cook real foods instead of packaged, processed, and “convenience” versions. Besides The Ketogenic Kitchen, there are numerous online resources for this, many with how-to videos. (Check the resources section for some suggestions.) Without a doubt, you’ll be spending more time in your kitchen at the beginning, but as you begin to view food in a different light—as fuel instead of as convenience or comfort—your eyes will be opened to a whole new world of higher-quality options, like nuts and seeds (in moderation, of course). By keeping your plan simple, you can forget the sense of being overwhelmed and instead delight in how easy it is to live a keto lifestyle. The bonus: You will soon be free from cravings that have driven your hunger (and food choices) in the past.

Start by Modifying Familiar Meals

Most likely you already enjoy some meals that are basically keto-friendly, such as eggs and bacon, chicken salad, meat and veggies, or salads with a nice olive oil dressing. Make these more keto-friendly with a few simple modifications:

• Cook your eggs in butter or coconut oil, or add a teaspoon or two of coconut oil to your morning coffee for a bit of added fat.

• Substitute a non-starchy vegetable, such as lightly sautéed spinach, for the traditional toast or fruit at breakfast.

• Enjoy a serving of a keto muffin with coconut butter or cream cheese. (You can find a recipe in the appendix, page 332.)

• Keep a slip of paper at your place at the table that reminds you to “Eat More Fat!” And while you’re at it, another that reads “Drink More Water!”

• Weigh your portions. You can then construct a visual cue to help you guesstimate this moving forward. For example, you may find that your protein portion of meat is visually equivalent to two-thirds of a deck of cards. For fish, it may be equivalent to two-thirds of checkbook.

• Use this same technique for the vegetables you choose most often. Again, start by weighing your portions, then creating a visual cue. For example, your portion of broccoli may look close in size to a tennis ball.

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