I am defiantly like this. During normal weekdays my “go-to” is often a couple of raw slices of zucchini topped with avocado or some cheese. I accompany it with a soft-boiled egg and a cup of bulletproof coffee. This fills me up until lunch and I have no cravings in between.

On this plate, you also see some of my Homemade Vegetable Buns.

Another version is a quick omelette – one slice of cheese on the pan and when it starts to bubble, I add 2 eggs whipped together. A little salt and pepper and I am good to go. Again – I have a bulletproof coffee or an Egg Latte Coffee to go with this.

One of the most frequent questions I’m asked when talking to clients or friends about the Clean-Living Diet is what to eat for breakfast.

There are a wealth of opportunities when it comes to breakfast on this diet. Most importantly though, is that you remember to eat until you are full.

I love breakfast and in our home, we choose to make the most of this time together as a family.  We start our day together for a minimum of an hour, this time is very special to me and we often enjoy engaging conversations in the morning.

I know not everyone has this possibility, you might have an early morning job or choose to sleep longer. This means you will not always have a lot of time to prepare your breakfast. Do not worry – on the Clean-Living Diet there are loads of options to choose between and they do not have to require a lot of time.

They are about eating a Low Carb High Fat diet, getting into ketosis, how the lifestyle affects inflammation, diabetes, weights loss etc.

There are loads of experts out there who are studying this diet. You can go to https://pubmed.ncbi.nlm.nih.gov and search for “keto”, “ketogenic”, “low carbohydrate diet” and find scientists who have made their studies public.

Myths and facts

https://ninateicholz.com/ketogenic-diet-myths-vs-facts/

About hunger and feeling satiety

Hu T, et al., The effects of a low-carbohydrate diet on appetite: A randomized controlled trial, Nutrition, Metabolism and Cardiovascular Diseases, Jun. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873405/

Gibson, AA, et al., Do ketogenic diets really suppress appetite? A systematic review and meta-analysis, Obesity Reviews, Jan. 2015 – https://www.ncbi.nlm.nih.gov/pubmed/25402637

Leiy, HJ, et al., Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women, Obesity, Feb. 2017 –  https://www.ncbi.nlm.nih.gov/pubmed/17299116

Sumithran P, et al., Ketosis and appetite-mediating nutrients and hormones after weight loss, European Journal of Clinical Nutrition, May 2013, https://www.nature.com/articles/ejcn201390

Pesta DH, et al., A high-protein diet for reducing body fat: mechanisms and possible caveats, Nutrition & Metabolism, Nov. 2014 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

Johnstone, AM, et al., Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum, American Journal of Clinical Nutrition, Jan. 2008 – https://www.ncbi.nlm.nih.gov/pubmed/18175736

Page KA, et al., Circulating glucose levels modulate neural control of desire for high-calorie foods in humans, The Journal of Clinical Investigation, Sep. 2011 – https://www.jci.org/articles/view/57873

Dirlewanger M., et al., Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects,  International Journal of Obesity and related metabolic disorders, Nov. 2000 – https://www.ncbi.nlm.nih.gov/pubmed/11126336

 Chearskul S, et al., Effect of weight loss and ketosis on postprandial cholecystokinin and free fatty acid concentrations, The American Journal of Clinical Nutrition, May 2008 – https://academic.oup.com/ajcn/article/87/5/1238/4650051

Inflammation

Youm, YH, et al., The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease, Nature Medicine, Mar. 2015, https://www.ncbi.nlm.nih.gov/pubmed/25686106

Jonasson L, et al., Advice to follow a low-carbohydrate diet has a favourable impact on low-grade inflammation in type 2 diabetes compared with advice to follow a low-fat diet, Annals of Medicine, May 2014 – https://www.ncbi.nlm.nih.gov/pubmed/24779961

Shen Y, et al., Bioenergetic state regulates innate inflammatory responses through the transcriptional co-repressor CtBP Nature, Sep. 2017, https://www.nature.com/articles/s41467-017-00707-0

Buyken, A.E., et al., Carbohydrate nutrition and inflammatory disease mortality in older adults, American Journal of Clinical Nutrition, Sep. 2010- https://www.ncbi.nlm.nih.gov/pubmed/20573797

Ruth MR, et al., Consuming a hypocaloric high fat low carbohydrate diet for 12 weeks lowers C-reactive protein and raises serum adiponectin and high-density lipoprotein-cholesterol in obese subjects,  Metabolism, December 2013 – https://www.ncbi.nlm.nih.gov/pubmed/24075505

Forsythe, C.E., et al., Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation, Lipids, Jan. 2008 – https://www.ncbi.nlm.nih.gov/pubmed/18046594

Weight loss

Bazzano LA, et al., Effects of Low-Carbohydrate and Low-Fat Diets. A randomized trial, Annals of Internal Medicine, Sep. 2014. – https://www.ncbi.nlm.nih.gov/pubmed/25178568

Moreno B, et al., Comparison of a very low-calorie-ketogenic diet with a standard low-calorie diet in the treatment of obesity. Endocrine, Dec. 2014 – https://www.ncbi.nlm.nih.gov/pubmed/24584583

Ebbeling CB, et al., Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance, JAMA, Jun. 2012 – https://www.ncbi.nlm.nih.gov/pubmed/22735432

Mansoor N., et al., Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials, British Journal of Nutrition, Feb. 2016,  https://www.ncbi.nlm.nih.gov/pubmed/26768850

Sackner-Bernstein J, et al., Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis, PlosOne, Oct. 2015, https://www.ncbi.nlm.nih.gov/pubmed/26485706

Bueno NB, et al., Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials, British Journal of Nutrition, Oct. 2013 – https://www.ncbi.nlm.nih.gov/pubmed/23651522

Foster GD, et al., Weight and Metabolic Outcomes After 2 Years on a Low-Carbohydrate Versus Low-Fat Diet: A Randomized Trial, Annals of Internal Medicine, Aug. 2010 – https://www.ncbi.nlm.nih.gov/pubmed/20679559

Krebs NF, et al., Efficacy and Safety of a High Protein, Low Carbohydrate Diet for Weight Loss in Severely Obese Adolescents, The Journal of Pediatrics, Aug. 2010 – https://www.ncbi.nlm.nih.gov/pubmed/20304413

Brinkworth GD, et al., Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo., American Journal of Clinical Nutrition, Jul. 2009 – https://www.ncbi.nlm.nih.gov/pubmed/19439458

Shai, I, et al., Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet, The New England Journal of Medicine, Jul. 2008 – https://www.nejm.org/doi/full/10.1056/NEJMoa0708681

Brehm BJ, et al., The Role of Energy Expenditure in the Differential Weight Loss in Obese Women on Low-fat and Low-carbohydrate Diets, Journal of Clinical Endocrinology and Metabolism, Mar. 2005 – https://www.ncbi.nlm.nih.gov/pubmed/15598683

McAuley KA, et al., Comparison of High-Fat and High-Protein Diets With a High-Carbohydrate Diet in insulin-resistant Obese Women, Diabetologia, Jan. 2005 – https://www.ncbi.nlm.nih.gov/pubmed/15616799

Gardner CD, et al., Comparison of the Atkins, Zone, Ornish, and LEARN Diets For Change in Weight and Related Risk Factors Among Overweight Premenopausal Women: the A TO Z Weight Loss Study: a Randomized Trial, JAMA, Mar. 2007 – https://www.ncbi.nlm.nih.gov/pubmed/17341711

Hussein MD, et al., Long Term Effects of a Ketogenic Diet in Obese Patients, Clinical Cardiology, 2004 -, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

Samaha FF, et al., A Low-carbohydrate as Compared With a Low-fat Diet in Severe Obesity, The New England Journal of Medicine, May 2003 – https://www.ncbi.nlm.nih.gov/pubmed/12761364

Brehm BJ, et al., A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women, Journal of Clinical Endocrinology and Metabolism, Apr. 2003 – https://www.ncbi.nlm.nih.gov/pubmed/12679447

Type 2 diabetes & PCOS

Saslow L., et al., Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes, Nutrition & Diabetes, Dec. 2017 – https://www.nature.com/articles/s41387-017-0006-9

Westman, EC, et al., The Effect of a Low-carbohydrate, Ketogenic Diet Versus a Low-glycemic Index Diet on Glycemic Control in Type 2 Diabetes Mellitus, Nutrition & Metabolism, Dec. 2008, https://www.ncbi.nlm.nih.gov/pubmed/19099589

Hallberg S, et al., Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study, Diabetes Therapy, Apr. 2018 – https://link.springer.com/article/10.1007%2Fs13300-018-0373-9

Saslow L, et al., A Randomized Pilot Trial of a Moderate Carbohydrate Diet Compared to a Very Low Carbohydrate Diet in Overweight or Obese Individuals with Type 2 Diabetes Mellitus or Prediabetes, PloS One, Apr. 2014 – https://www.ncbi.nlm.nih.gov/pubmed/24717684

Tay J, et al., A Very Low Carbohydrate, Low Saturated Fat Diet for Type 2 Diabetes Management: A Randomized Trial, Diabetes Care, Nov. 2014 – https://www.ncbi.nlm.nih.gov/pubmed/25071075

Feinman RD, et al., Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base, Nutrition, Jan. 2015 – https://www.nutritionjrnl.com/article/S0899-9007(14)00332-3/fulltext

Yamada, et al., A Non-calorie-restricted Low-carbohydrate Diet is Effective as an Alternative Therapy for Patients with Type 2 Diabetes – Internal Medicine, 2014 – https://www.ncbi.nlm.nih.gov/pubmed/24390522

Hussein TA, et al., Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes, Nutrition, Oct. 2012 – https://www.ncbi.nlm.nih.gov/pubmed/22673594

Daly ME, et al., Short-Term Effects of Severe Dietary Carbohydrate-Restriction Advice in Type 2 Diabetes–a Randomized Controlled Trial, Diabetes Medicine, Jan. 2006 – https://www.ncbi.nlm.nih.gov/pubmed/16409560

Yancy WS, et al., A Low-carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes, Nutrition and Metabolism, Dec. 2005 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/

Mavropoulos JC, et al., The Effects of a Low-Carbohydrate, Ketogenic Diet on The Polycystic Ovary Syndrome: a Pilot Study, Nutrition and Metabolism, May 2005 – https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-35