The missing piece of the puzzle
for good health
My story
My fascination with how food affects our health began 25 years ago when my youngest son was diagnosed with autism. My research led me to try food eliminations that proved not only helpful but to completely change the life of my son. (He is currently a screenwriter living in Hollywood after graduating with a BA in Creative Writing.)
A journalist at the time, I returned to school to study nutrition formally at NYU. I completed a dietetic internship from UMDNJ in 2002, and finished my MS in Clinical Nutrition in 2003 from NYU. A partner and I opened a private nutrition practice in NJ where I specialized in children and disease states. Overweight my whole life, I preferred not to counsel patients for weight loss because I had never found a way to help people to lose weight and keep it off.
I have finally found a weight loss plan that not only is easy to implement, it is enjoyable and is clinically shown to reverse type 2 diabetes, insulin resistance, heart disease, dementia, hypertension, as well as an adjunct piece to cancer treatment and avoidance. For information and appointments to learn this amazing diet, please contact me at WMiller@KetoWithWendy.net.
Yours in good health,
Wendy Miller
A journalist at the time, I returned to school to study nutrition formally at NYU. I completed a dietetic internship from UMDNJ in 2002, and finished my MS in Clinical Nutrition in 2003 from NYU. A partner and I opened a private nutrition practice in NJ where I specialized in children and disease states. Overweight my whole life, I preferred not to counsel patients for weight loss because I had never found a way to help people to lose weight and keep it off.
I have finally found a weight loss plan that not only is easy to implement, it is enjoyable and is clinically shown to reverse type 2 diabetes, insulin resistance, heart disease, dementia, hypertension, as well as an adjunct piece to cancer treatment and avoidance. For information and appointments to learn this amazing diet, please contact me at WMiller@KetoWithWendy.net.
Yours in good health,
Wendy Miller
What is the Ketogenic Diet?
The Ketogenic or Keto Diet heals your body by changing your metabolism from using primarily glucose for energy to using mostly fat.
The Keto diet is a high fat, moderate protein, very low carbohydrate way of eating that turns the food guide pyramid upside down and defies everything we learned about how food affects health.
Study after study is showing that the typical American diet is composed of more carbohydrates than most people can tolerate by the time they are 30 years old. The “healthy” diet goals of 75% carbohydrate (whole grains, fruit, juice, potatoes, rice, cereal); 20% protein and 5% fat has been causing higher and higher rates of:
And for children diagnosed with weight issues, ADD, epilepsy or other mental health problems, changing their metabolism from burning mostly glucose to using mostly fat for energy can be life altering and help them avoid future risks.
What can eating a Keto Diet do for you?
What goes wrong when people eat a low fat diet?
How do low fat diets tax the body?
So what can I eat?
To heal a body that is insulin resistant, overweight, diabetic, and headed toward diseases such as heart disease, cancer and dementia the best diet is one that lowers insulin and blood glucose.
This means very low carbohydrate, moderate protein, and high in fat, exactly the opposite of everything we’ve been eating during our lifetimes.
Low carb = <20 grams of carbohydrates a day. These carbs should ideally come from vegetables that grow above ground - leafy greens, broccoli, cauliflower, zucchini, cabbage are good sources of vitamins, minerals, fiber and phytonutrients.
Eating a very low carb diet lowers blood glucose and insulin, forcing the body to use fat and protein for energy. Though there are essential amino acids and fatty acids our bodies need to function, there are absolutely NO essential carbohydrates. The body does not need any carbohydrates to function optimally. The small amount of glucose needed for certain organ needs are created in the body using protein through a process called gluconeogenesis.
Moderate protein - to support muscles and glucose needs, the average person needs about 0.8 grams of protein per lb of lean body weight (ideal body weight). A typical woman would need approximately 80-100 grams of protein and a typical man would need about 120-140 grams. How much is that? An ounce of animal meat, eggs, or cheese is about 7 grams of protein. (So if you’re a woman with a lean body weight of 100 lbs, you would need around 80 grams of protein. Divide this by 7 to get about 11 ounces per day of protein.)
High Fat- fat is needed in the body to support the brain, hormones and many functions in the body. It can be used by the body for most of its energy needs by converting to ketones when carbohydrates are not available. Ketones are believed to be the brain’s best source of energy. Fat and ketones are in plentiful supply when the body converts from being a sugar burner to being a fat burner. The fat can come from foods or the body’s fat stores and runs the body very efficiently without the usual ups and downs that a body running on glucose deals with. (How exhausted are we an hour after eating a high carbohydrate meal?!)
How much fat should we eat on a ketogenic diet? Eat it till you are no longer hungry! If a typical person on the Keto diet eats 20 grams of carbs (80 calories) and 100 grams of protein (400 calories) the rest of the calories needed should come from fat. There is a lot of discussion about what is considered a healthy fat. The truth is that healthy fats come from animal meats, eggs, avocados, olives , fish, nuts and dairy. The worst fats are trans fats, and seed oils are not much better. Soybean oil, canola oil and corn oil are found in many items such as mayonnaise and processed foods. Unfortunately they cause inflammation in the body. Saturated fats from butter, eggs, coconuts, beef, pork, lamb, poultry are very nourishing to the body and do not raise bad cholesterol and triglycerides. They are actually very stable fats that are needed by the brain, heart and skin. Foods high in cholesterol do not raise our cholesterol levels, SUGAR does.
Some of my favorite Keto products, available from Amazon are below:
Baking Products
The Ketogenic or Keto Diet heals your body by changing your metabolism from using primarily glucose for energy to using mostly fat.
The Keto diet is a high fat, moderate protein, very low carbohydrate way of eating that turns the food guide pyramid upside down and defies everything we learned about how food affects health.
Study after study is showing that the typical American diet is composed of more carbohydrates than most people can tolerate by the time they are 30 years old. The “healthy” diet goals of 75% carbohydrate (whole grains, fruit, juice, potatoes, rice, cereal); 20% protein and 5% fat has been causing higher and higher rates of:
- Type 2 diabetes
- High blood pressure
- Heart disease
- Obesity
- Cancer
- Mental health and brain issues from depression to Alzheimer’s disease
- Fertility issues such as PCOS
- High inflammation causing atherosclerosis
And for children diagnosed with weight issues, ADD, epilepsy or other mental health problems, changing their metabolism from burning mostly glucose to using mostly fat for energy can be life altering and help them avoid future risks.
What can eating a Keto Diet do for you?
- Reach a desirable weight without the typical hunger, mood swings, and muscle loss associated with low fat diets.
- Reverse or avoid Type 2 Diabetes
- Reduce or avoid high blood pressure
- Reduce the worst kind of cholesterol (small dense LDL cholesterol) while raising HDL and neutral “large fluffy” LDL cholesterol. (Even statins cannot lower the small dense LDL cholesterol, only the larger fluffy harmless LDL.)
- Reduce or avoid plaque build-up in arteries
- Reduce or avoid cancer
- Reduce or avoid dementia diseases
- Help with some fertility issues
- Raise Energy levels
What goes wrong when people eat a low fat diet?
- To get calories to thrive, fuel the body, and to satiate hunger, higher carbohydrates and protein are consumed at levels that tax the body.
How do low fat diets tax the body?
- High carbohydrates (even healthy ones such as whole grains, sweet potatoes, milk, and fruit) cause high levels of insulin. Insulin is the “key” that opens the cell to allow the energy (glucose) in. Insulin levels increase and when cells are full, insulin sends remaining glucose to the blood (high blood sugar) and to be stored as fat. And if carbs are eaten with fat, the fat will go directly to fat stores in the body.
- If protein becomes the major substitute for calories in a low fat diet, it is taxing to the kidneys. High levels of protein will also be broken down in the body into glucose, again overusing insulin and causing high blood sugar and fat storage.
- The body using glucose for its main energy source will, in time, become more and more resistant to doing its job. Those eating the standard American diet of at least 50% of calories coming from grains, sugar, milk, fruit and vegetables that grow underground (example: potatoes), get hungry every 2-3 hours. Eating mostly carbs and protein in a typical pattern (breakfast, snack, lunch, snack, dinner, snack) causes high levels of insulin to run through the body almost constantly. Eventually the cells in the body start needing extra insulin to get glucose into the cells. This is known as insulin resistance. When glucose has difficulty getting into cells it causes high blood sugar levels and fat storage rises. Other hormones like ghrelin (which signals hunger) and leptin (which signals fullness) stop doing their job properly. This causes obesity, diabetes, high blood pressure, high triglycerides and atherosclerosis.
So what can I eat?
To heal a body that is insulin resistant, overweight, diabetic, and headed toward diseases such as heart disease, cancer and dementia the best diet is one that lowers insulin and blood glucose.
This means very low carbohydrate, moderate protein, and high in fat, exactly the opposite of everything we’ve been eating during our lifetimes.
Low carb = <20 grams of carbohydrates a day. These carbs should ideally come from vegetables that grow above ground - leafy greens, broccoli, cauliflower, zucchini, cabbage are good sources of vitamins, minerals, fiber and phytonutrients.
Eating a very low carb diet lowers blood glucose and insulin, forcing the body to use fat and protein for energy. Though there are essential amino acids and fatty acids our bodies need to function, there are absolutely NO essential carbohydrates. The body does not need any carbohydrates to function optimally. The small amount of glucose needed for certain organ needs are created in the body using protein through a process called gluconeogenesis.
Moderate protein - to support muscles and glucose needs, the average person needs about 0.8 grams of protein per lb of lean body weight (ideal body weight). A typical woman would need approximately 80-100 grams of protein and a typical man would need about 120-140 grams. How much is that? An ounce of animal meat, eggs, or cheese is about 7 grams of protein. (So if you’re a woman with a lean body weight of 100 lbs, you would need around 80 grams of protein. Divide this by 7 to get about 11 ounces per day of protein.)
High Fat- fat is needed in the body to support the brain, hormones and many functions in the body. It can be used by the body for most of its energy needs by converting to ketones when carbohydrates are not available. Ketones are believed to be the brain’s best source of energy. Fat and ketones are in plentiful supply when the body converts from being a sugar burner to being a fat burner. The fat can come from foods or the body’s fat stores and runs the body very efficiently without the usual ups and downs that a body running on glucose deals with. (How exhausted are we an hour after eating a high carbohydrate meal?!)
How much fat should we eat on a ketogenic diet? Eat it till you are no longer hungry! If a typical person on the Keto diet eats 20 grams of carbs (80 calories) and 100 grams of protein (400 calories) the rest of the calories needed should come from fat. There is a lot of discussion about what is considered a healthy fat. The truth is that healthy fats come from animal meats, eggs, avocados, olives , fish, nuts and dairy. The worst fats are trans fats, and seed oils are not much better. Soybean oil, canola oil and corn oil are found in many items such as mayonnaise and processed foods. Unfortunately they cause inflammation in the body. Saturated fats from butter, eggs, coconuts, beef, pork, lamb, poultry are very nourishing to the body and do not raise bad cholesterol and triglycerides. They are actually very stable fats that are needed by the brain, heart and skin. Foods high in cholesterol do not raise our cholesterol levels, SUGAR does.
Some of my favorite Keto products, available from Amazon are below:
Baking Products
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Ketogenic Snacks
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Meal Prep & Sauces
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Kitchen Tools and Helpers
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