Ketogenic Diet for Weight Loss and Health - Part 2 of 4

Mark Virkler's picture

In this second of a three part series on the ketogenic diet, I want to start by sharing links to articles where Dr. Mercola explains the benefits of the Ketogenic diet. 

Studies on the health benefits of the ketogenic diet

John Hopkins University and Keto (they have used Keto for 100 years)

Be safe - Be under a doctor's supervision

John Hopkins University carefully monitors those on the keto diet. Here is one comment by a retired MD. "For about a year I was the MD who examined persons to be on a ketogenic diet. I found out that we need the potassium check because it can get too low. The company was sued when such a person died because of it."

Patti and Mark take this Calcium, Magnesium, Potassium supplement daily for general health and wellbeing.

Ketogenic Tips

  1. You NEED a reason - The reasons we choose healthy living are because: we believe our bodies are the temple of the Holy Spirit; we want to enjoy our grandchildren; we want to celebrate our golden years in vibrant health and not in bed; we see the misery of others who enter their golden years in pain. What is your reason and do you hold it with enough passion to put in the work to maintain health? I pray so! Look around and say to yourself, "I do not want to be in the health condition of so many that I see."
  2. Our initial period on the ketogenic diet was 9 weeks. Now we are experimenting with cycling out of ketosis on some periodic schedule. 
  3. Restricting food intake to two meals a day, within a 6 - 7 hour window (12:00 and 6:00 works for us). This is called intermittent  fasting, and has many proven health benefits. Lower calories also seems wise to us. We are averaging about 1400 calories a day which is about 1/3 less than we used to eat. Since the ketogenic diet removes food cravings, not eating till noon is no problem.
  4. We sure love keto (bulletproof) coffee first thing in the morning. Just so you know, studies show drinking coffee extends your life. This holds us till noon.
  5. We have a cup of green tea daily which has many proven health benefits
  6. To lose weight, you need stay in ketosis: Keep healthy fats high (70%), healthy carbs to 5% (20 - 30 grams net carb) and protein consumption low (25%).Keep in mind when calculating this that 1 gram of fat = 8.9 calories, while 1 gram of carbs or protein = 4 calories. 
  7. We have chosen to avoid soy for the reasons mentioned in this linked article.

Products and steps of action

  1. We add 1 or 2 tablespoons of MCT Oil (Medium Chain Triglycerides) into one or two drinks each day to help insure we stay in ketosis (lunch smoothie and morning keto coffee). For our keto coffee, we add to regular coffee 1 TBS of MCT oil, 1 TBS of butter and 2 squirts of stevia and whip it up nicely in a blender. It is truly delicious and we muscle test strong for it, meaning it is healthy for our bodies! Be cautious of taking too much MCT as it can cause loose stools. Your body gets used to it, so maybe one TBS for a week, then try going to two. MCT Oil has many health benefits listed here and here. Here is an excellent article detailing the science showing the fascinating health benefits of MCT Oil. Drinking this first thing in the morning insures we stay in ketosis for the day, and totally wipes out our craving for food. Can I say AWESOME!!!
  2. We check to ensure we are staying in ketosis by using Ketone test strips.
  3. When in ketosis you may not have the same muscle strength. I found I could not do as many push-ups as I was doing. Same will be true with weight training.
  4. You need to keep your electrolytes high. The ketogenic diet tends to lower electrolytes in your body so you need to take some steps. Blogs which discuss appropriate steps are hereherehere, and here. We take a calcium, magnesium, potassium supplement. It has been advised that if on the ketogenic diet, you supplement with Pure Methylation, or get a very high quality B Complex Supplement.

Get FREE access to our 12 part online training series on Take Charge of Your Health by Dr. Mark Virkler beginning January 1. Sign up HERE.


Four part series on Ketogenic Diet for weight loss and health 

Related Resources: 

How to Enjoy Vibrant Health!   

Related Blogs: 

Vibrant Health   
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4 Keys to Hearing God's Voice

4 Keys to Hearing God's Voice

by Mark and Patti Virkler | 305 Pages

Have you ever wished you could just sit down and have a long talk with the Lord? Wouldn't it be wonderful to move beyond having a theology that states that God loves you to actually hearing Him whisper words of love into your heart? When you're worried or confused, wouldn't you love to see the situation from His perspective and hear how He wants you to respond?


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4 Keys to Hearing God's Voice (hard cover)

by Mark and Patti Virkler | 305 Pages

40% off the suggested retail price!

For the first time EVER! Hardcover copies of 4 Keys to Hearing God's Voice. This is a magnificent, beautiful gift to give for any occasion. Retailing at $24.95, you can purchase it through our website at only $15.00! Bless people with the gift of spiritual intimacy with the Lord Jesus Christ. Get a souvenir copy for yourself. Only 600 copies produced, so order while supplies last!

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4 Keys to Hearing God's Voice Audio CD Package

4 Keys to Hearing God's Voice Audio CD Package

By Mark Virkler | 4 Keys book | 10 hours of CDs | LEARN notebook

Have you ever wished you could just sit down and have a long talk with the Lord? Wouldn't it be wonderful to move beyond having a theology that states that God loves you to actually hearing Him whisper words of love into your heart? When you're worried or confused, wouldn't you love to see the situation from His perspective and hear how He wants you to respond?

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4 Keys to Hearing God's Voice DVD Package

4 Keys to Hearing God's Voice DVD Package

By Mark Virkler | 4 Keys book | 10 hours of DVDs | LEARN notebook

Have you ever wished you could just sit down and have a long talk with the Lord? Wouldn't it be wonderful to move beyond having a theology that states that God loves you to actually hearing Him whisper words of love into your heart? When you're worried or confused, wouldn't you love to see the situation from His perspective and hear how He wants you to respond? When things don't seem to be going your way and your prayers aren't answered the way you had hoped, wouldn't it be great to hear Him tell you where He is in the midst of it, and what He is working out in your life? Are you ever just a little bit jealous of others who say with such confidence, "The Lord said...."?

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Dialogue with God

by Mark and Patti Virkler | 296 Pages

This top seller for 30 years from Bridge Logos provides a narrative, right-brain presentation of the principles of how to hear God's voice. Especially enjoyable for personal use, it makes a great gift for introducing a loved one to the voice of God. This book teaches the four keys to hearing God's voice in readable style, and also devotes two entire chapters to moving samples of people's journaling (i.e. their two-way dialogue with God).

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Hear God's Voice Guaranteed Package

Hear God's Voice Guaranteed Package

9 Books, 10 CDs, 10 DVDs now at a $30+ savings

Have you ever wished you could just sit down and have a long talk with the Lord? Wouldn't it be wonderful to move beyond having a theology that states that God loves you to actually hearing Him whisper words of love into your heart? When you're worried or confused, wouldn't you love to see the situation from His perspective and hear how He wants you to respond? When things don't seem to be going your way and your prayers aren't answered the way you had hoped, wouldn't it be great to hear Him tell you where He is in the midst of it, and what He is working out in your life? Are you ever just a little bit jealous of others who say with such confidence, "The Lord said...."?

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How to Hear God's Voice

by Mark and Patti Virkler | 317 Pages

We recommend that you order the newest revision of this book titled 4 Keys to Hearing God's Voice. It includes 95% of the content of How to Hear God's Voice but is reorganized so it fits perfectly with the 10 DVDs on this subject by Mark Virkler. In addition, it gets you started using the four keys earlier in the book and gives you more journaling samples and exercises. Since we have removed the large margins, it is a smaller and less expensive book.

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LEARN 4 Keys to Hearing God's Voice Notebook

LEARN 4 Keys to Hearing God's Voice

by Mark and Patti Virkler

This 49-page Life Enrichment And Review Notebook (previously called a "Seminar Guide") is designed to go along with the CD/ DVD series and/or PowerPoint presentation. If receiving training in a group, we highly recommend that EVERY member of the group have their own copy. It offers you the following four benefits:

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Prayers That Heal the Heart

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by Mark and Patti Virkler | 320 Pages

Prayer counseling that breaks every yoke! Everything you need to experience deep healing of your soul and spirit.

Did you know that you don’t need to be continually plagued by negative thoughts, feelings, pictures or memories?

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Counseled by God

by Mark and Patti Virkler | 146 Pages

Have you ever been defeated by negative emotions such as anger, fear, guilt, inferiority, condemnation or depression? Have you tried to fight them off unsuccessfully? Is there an answer that is deeper than simply trying to mentally reason yourself out of these emotions? Is there a way that Jesus can speak a word of life into the depths of your emotional despair and bring healing on a deep level? Is there a form of Christian counseling that begins and ends with the movement of Christ within your heart, rather than simply with the words of man?

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