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Hannen Health Systems

Keto Diet

The reason for using this material is for the purpose of helping to break an addictive, destructive, out-of-balance habitual eating pattern. This type of habitual eating pattern consists in the consumption of carbohydrates, especially the refined ones. These are foods that either contain or metabolize in the system as sugars. While certain amounts are healthy, a chronic over consumption can cause an array of health problems, which include gaining unnecessary weight.
This type of habitual eating pattern can be broken by what is known as ketogenic diet. The ketogenic diet has been around since the 1700’s and used to be the treatment of choice for diabetics. Most recently it has been mad popular by Dr. Atkins and others as a method for weight loss.
When a person continually eats excessive carbohydrates, they become literally addicted to them. We’ll call them “CARBOHOLICS” to better identify them. They ultimately begin craving the very foods that are causing their body harm. This really just a form of “SUBSTANCE ABUSE.”
We, as a culture, eat many times for the wrong reasons to consume food, that this is part of our problem. Food is designed for “refueling” or replenishing”. That’s the way God designed us. Remember, nutrition and the way the body responds to it hasn’t changed since the Garden of Eden (Gen 1:29-30). Since the right balance of food contains the proper ingredients to run the body completely, the question to ask next is, “What kind of food and how much?” The answer is simple, “whatever it takes to make the body healthy.” (Gen 1:29, Gen 9:3, and 1Timothy 4:4,5)
Considering the fact that we are all so different and eat so many different ways, we must first understand what we’re doing wrong if we’re ever going to fix it. This diet is designed to change your destructive way of eating. So if you are abusing carbohydrates, the obvious way to fix it is to take away or reduce the additive substance. The way to do this is avoid the foods that contain carbohydrates and eat the ones that do not. It’s that simple!
This diet is NOT forever, but until the desired weight loss is achieved and health has been restored by breaking the “carboholic addiction.” At this point we move to the: STAY-HEALTHY Whole Food Diet to maintain the body’s newly achieved balance.
Listed below are foods that contain no, or extremely low contents of carbohydrates.


EAT any fish
AVOID, canned, processed, battered, fried or shellfish
EAT any fowl (chicken, duck, etc.)
AVOID fried, marinated, or added garnishes
EAT beef, pork, lamb, veal, ham, venison, ground round
CHOOSE lean cuts and trim away fat
AVOID sausage, fried beef, hot dogs, Vienna sausage, potted or canned meat

Omelets Hard Boiled
Scrambled Deviled
Soft-boiled Poached

(4 oz)  
Any hard aged cheese Aged & fresh
Cow & Goat Cheddar
Mozzarella Swiss
Cream Cheese (sparingly)  
AVOID – processed spreads, etc  

Lettuce Romaine
Arugula Radicchio
Parsley Chives
Endive Celery
Chickory Escarole
Cucumbers Sorrel
Alfalfa sprouts Peppers & olives
Fennel Radishes

Snow pea pods Asparagus
Chinese cabbage Bamboo shoots
Sauerkraut Avocado
Kohlrabi Brussels sprouts
Spinach Water chestnuts
Bean sprouts Cabbage
Chard Mushrooms
Broccoli String Beans
Onions Beets
Turnips Greens
Peppers Summer Squash
Kale Okra
Rhubarb Pumpkin



Water Mineral Water
Beef or Chicken bouillon Club Soda
Decaffeinated tea or coffee  
(Due to blood sugar reactions from caffeine, limit regular coffee & tea consumption to 3 cups daily.)

THE FIRST WEEK, eat only foods from lists A, B, C and less than one cup loosely packed salad up to two times daily from list D. Go to your local drug store and buy some ketostix, (they are inexpensive and you do not need a prescription). Approximately the 2nd – 4th day, your body will begin breaking down fat into ketone bodies, which will be used for fuel in place of carbohydrates. This process is called ketosis. When you reach this point, the ketostix will turn purple upon dipping them into a sample of urine. This is where you want to remain. The darker the purple the less hunger and cravings you will have.
After remaining in full ketosis for two weeks, you can slowly add vegetables from list E back into your diet. Start by adding ¼ cup of one vegetable with each meal. Continue testing your urine with ketostix through this process. If the ketostix no longer turns purple then you have added back too many carbohydrates. If this happens, simple back off some of the vegetables on list E. Test urine again in two days. When purple color has returned then you are back in ketosis. This is how you find your “BODY’S BALANCE POINT.” The key is to add back as many vegetables as you can, yet still remain in ketosis. “It’s that simple!”

• Don’t worry about calories
• Don’t eat when you are not hungry
• Eat enough food that your not hungry, but stop eating when you are satisfied.
• Eat no refined or packaged foods.
• Slow down while eating and take time to chew.
• Take your Primary Healthcare System (Daily Essentials-DeTox-Colon Therapy).
• Maintain a minimum consumption of six – 8oz. Glasses of water daily. (Avoid tap water)
• Don’t forget to exercise at least 20 minutes daily, maintaining a heart rate of 150 to 170 beats per minute. The objective is to work up a sweat. This can consist of walking, running, or jumping in place.

If you find yourself getting weak or fatigued during diet, you may be electrolyte depleted. Add some salt to your diet as well as some parsley, watercress or other high potassium foods. (Don’t use bananas; they will bring you out of ketosis.)
Fruits are very high in carbohydrates. If any are eaten on the diet, you should only have them with one meal per day and only a couple of times per week while on the diet. The reason is that they tend to bring you out of ketosis.
Listed below is a list of some other additions of foods that can be worked in after the first two weeks and balance point has been established.
Use these freely; they will not bring you out of ketosis.

Salt & pepper Mustard
Horseradish Vinegar
Vanilla & other extracts  
Dry powdered spice that contains no sugar

Mayonnaise Flax oil
Extra fine olive oil Canola oil
Real butter (no margarine or spreads)

Certain medications also slow down the weight loss products, such as thorazine, sparine, mellaril, prednisone, female hormone, testosterone, birth control pill, and also long term anti-depressants. Just understand that weight loss may be slower if on these medications. If this becomes a problem, you may want to discuss it with your physician.
Someone who has a thyroid problem also will have slower weight loss. This is why we recommend a routine physical be performed by a physician before starting any diet.
It is not uncommon to experience a few days of feeling bad initially. This is because of the withdrawals of carbohydrates and the change over in your metabolism. It should only last a couple of days, then pass. If anything lingers, check with your physician.

The parameters have been defined, now the rest is up to you. Read over this material at least twice.
• Get the CONCEPT.
• Be CONSISTENT with the dietary recommendations.
• Stay COMMITTED to the goals you set for yourself.

REMEMBER, being trim is an attitude that needs to be developed by practicing good solid dietary habits.

• Go to your local drug store and buy some ketostix.
• Get your products from Hannen Health Systems. (Make sure you understand how to take products)
• Set your weight loss goals. (For 1-month, 2-months, 3-months & 6-months. Write them down!)
• Take a before and after picture. (Also during diet every 10 lbs or so.)
• Read the Keto Diet plan at least twice.
• Throw out all junk food and anything that will tempt you.
• Do everything that is suggested to you. (Don’t leave out any steps.)
• Don't continually look in the mirror or constantly check the scale. (Weigh at the end of each week.)
• Don’t get in a hurry, the weight didn’t get there overnight.

This information is not intended to diagnose, treat, or replace necessary medical care. We recommend that you consult with your physician before taking any product or starting any diet.
© Hannen Health Systems 2005