Common Ketogenic Foods and Recipes

Common Ketogenic Foods and Recipes.

It may seem like the list in the previous chapter practically eliminated all the good stuff, but there are many food options still available to you. You will also learn how to prepare some simple Ketogenic meals using the recipes provided here. There is also information that will help you understand how to calculate nutritional values and distribute your macros throughout the day.

The Ketogenic Food List

The Ketogenic diet isn’t as restrictive when you look at the list of foods that you are allowed to eat. There’s actually a lot of variety here, and if you consider the fact that fats are very filling, you are not likely to go hungry when in ketosis. So long as your body is producing and utilising ketones, you can eat practically anything.

Healthy Animal Fats

● Ghee
● Lard
● Grass-fed butter
● Cream cheese
● Egg yolks
● Tallow
●    Organ meat e.g. bone marrow, liver, tongue
●    Shellfish e.g. lobster, crab, scallops, squid, shrimp, prawns
●    Wild-caught fish e.g. salmon, mackerel, snapper, halibut, tuna, cod, trout, eel

Cooking Oils

● Unrefined coconut oil
● Avocado oil
● Olive oil

Nuts and Seeds

● Walnuts
● Pine nuts
● Pistachios
● Pecans
● Cashews
● Hazelnuts
● Sunflower seeds
● Hemp seeds
● Chia seeds
● Sesame seeds
● Flax oil
● Macadamia oil
● Walnut oil

Vegetables

● Celery
● Tomatoes
● Kale
● Brussels sprouts
● Bok Choy
● Onion
● Garlic
● Peppers
● Eggplant
● Cucumber
●    Fresh herbs (e.g. cilantro, chives, mint, rosemary, parsley, basil)
● Mushrooms
● Lettuce
● Zucchini
● Endive
● Fennel
● Radicchio

Animal Protein

● Pork
● Chicken
● Beef
● Wild game
● Turkey
● Duck
● Bone Broth

Fruit

● Strawberries
● Blackberries
● Blueberries
● Raspberries
● Apple
● Lime
● Lemon
● Pears

Others/Supplements

● Spirulina
● Mustard
● Mayonnaise
● Sauerkraut
● Allspice
● Pesto
● Dark organic chocolate
● MCT oil
● Almond flour
● Chlorella
● Fish oil supplements
● Maca Root
● Raw cacao powder
● Coconut flour
●    Herbal coffee and tea (with no sugar) ● Mineral water or Seltzer
●    Unsweetened nut milk e.g. coconut milk, hazelnut milk, cashew milk, hemp milk, almond milk)
● Omega-3
● Magnesium
● Sodium
● Glutamine
● Taurine
● BCAAs (Branch Chain Amino Acids)
● Whey protein

● Essential amino acids

How the Ketogenic Diet Works?

How the Ketogenic Diet Works

The human diet is made up of three macronutrients – carbohydrates, proteins, and fats. In an ideal world, you should be consuming these macronutrients in the right ratios so that you can stay as healthy and lean as possible.

Of course, this will depend on several external factors such as age, health goals, body composition, etc. However, for a long time now, our modern (or Western) diet has consisted of large quantities of carbohydrates with moderate proteins and very little fat.

The body breaks down the carbohydrates into the simplest molecule possible, which is glucose. When glucose molecules enter your bloodstream, your pancreas automatically releases a hormone known as insulin. Insulin has two roles to play here.

It can either transport the glucose molecules to the body tissues that need energy at that specific time, or it will store the excess glucose in the form of glycogen in the liver in case the body has no immediate need for glucose. The body prefers glucose because it is a simple molecule that is very easily absorbed into the bloodstream.

That is why whenever you feel hungry you immediately crave for a snack that is filled with sugar. Foods such as cakes, cookies, and pies are all carb-heavy foods. When hunger pangs strike, the “normal” thing is to grab a sugary snack They contain a lot of carbohydrates that can be broken down into blood glucose.

Your body will take the glucose it needs from these foods and then store the excess in the form of fatty tissue. Of course, since glucose is used up so quickly, you will soon start feeling hungry again, grab another cookie, and continue the cycle.

This is why our society today is facing a health crisis with diseases such as obesity, cardiovascular ailments, and even cancer. However, the Ketogenic diet recommends that you should slash your carbohydrate consumption and instead eat a lot of fats.

Why is this necessary? The simple reason is that your body needs to go into ketosis. Ketosis is a metabolic condition where your body stops utilizing glucose and instead breaks down fats within the body to generate energy.

Think of it as a form of fasting, except in this case, you are still eating food. It is important to note that ketosis cannot occur unless there is a reduction in blood glucose and glycogen levels. So how does this work exactly?

When you reduce your carbohydrate intake, your body experiences a corresponding reduction in energy. You may feel weak and probably get a bit cranky. This is because your body is no longer getting enough blood glucose to generate energy. So now your body needs to find an alternative energy source. So, what is the next best option? As we already mentioned before, there is the glycogen stored in your liver.

Unfortunately, on a Ketogenic diet, your glycogen reserves can only last approximately 48 hours (Adam Perrot et al., 2006). So now that your blood glucose and glycogen levels are depleted, what next? Since there are only two other macronutrients left – proteins and fats – your body must find a way to convert one of these into energy.

Protein makes a great source of energy, but the problem is that it is stored in the form of muscle. If your body starts breaking down muscle to produce energy, you will end up too weak to engage in any physical activities. Think of this from a prehistoric perspective. If your muscles have been depleted and a predator suddenly shows up, you wouldn’t be able to run away or even fight. So, the only viable option is fats.

Your body is forced to break down fats into ketone bodies (also referred to as ketones). This is where we get the terms Ketogenic and ketosis. Ketones are the result of the partial breakdown of fatty acids in the liver, and these ketones are then used as a source of energy. Most people think of ketosis as an unnatural condition, but nothing could be farther from the truth. You regularly undergo ketosis without even realizing it.

If you eat at seven p.m. and then take your next meal at nine a.m. the next morning, your body would be in a minor state of ketosis because you would have been fasting for at least 14 hours. The challenge that we have is that we are constantly snacking on carbohydrates, and therefore, our bodies never get the chance to experience steady ketosis.

How to choose the right fats in keto diet?

Choosing The Right Fats In Keto

Contrary to all the hype about fat, replacing sugar and carbs with healthy fats actually does result in weight loss, as shown by many studies. It also true that low-carb diets have been shown to result in more weight loss and a larger reduction in cholesterol levels than low fat diets.

Fat does not make you fat in it of itself, fat has more calories than carbs or protein, so a high intake of fat may result in a higher caloric intake, which can cause weight gain under normal dietary conditions.

Additionally, it is when carbs and fat are mixed that problems in weight gain arise. The only proof you really need to this fact is the insurmountable amount of carb/fat laden junk food and processed food that we consume as a society that in great part has resulted in the epidemic levels of obesity (1/3 of all US adults) in the United States. When you limit carb intake, the body will use dietary fats and your own fat stores for energy, literally turning your body into a fat burning machine, helping to reduce belly, thigh, and hip fat.

What Fat Does Inside The Body

While fat has more calories, 9 per gram versus the 4 per gram in both protein and carbs, it’s more important to understand what it does inside the body.

When you are young your metabolism and high activity levels may allow you to eat carbs and fats and maintain a healthy weight, but as you get older and activity levels and metabolism slow down the weight may start to creep up.

If you are already overweight and your diet is filled with carbs, it makes it very difficult for the body to use stored fat for energy because it always defaults to carbs for that purpose.

✓   Greatly reducing carb intake promotes the body’s ability to burn fat stores for energy resulting in healthy weight loss.

✓   Unlike carbs, fat also promotes satiety and fullness, helping to regulate the appetite so you actually eat less. In fact, you have to eat two times more carb calories as fat calories to reach the same level of fullness.

✓   Unlike carbs, fat has little impact on blood glucose, which keeps blood sugars stable, eliminating out of control cravings and hunger that comes after eating carbs.

Types Of Fats

✓   Monounsaturated fats are found in avocados, nuts, olive oil and canola oil,

✓   Polyunsaturated fats are found in vegetable, seed and nut oils, like soybean, corn and sesame oils along with fatty fish like salmon and sardines.

✓   Essential fatty acids include both omega-3 and omega-6 fatty acids that the body cannot produce on its own. Shellfish is rich in omega-3s and you can get omega-6s from chicken, pork, and seeds.

✓   Ideally, you need to balance intake of both omega-3s and omega 6 fatty acids with a balanced combination of shellfish, fatty fish and nuts, canola oil and flaxseed.

✓   Saturated fats are those that are solid at room temperature, and their best sources on a low carb diet are butter, red meat, and coconut oil. Since the target of the Ketogenic diet is to burn fat for energy consuming these types of fats is not only acceptable, but also required, and many studies confirm that this fat intake while on a low
carb diet does not raise cholesterol or fat levels in the blood.

✓   Trans fats (also known as partially hydrogenated vegetable oil or hydrogenated vegetable oil) are bad news, increase risk for heart disease and should always be avoided when eating a Keto diet.

These are typically found in fried foods, sweets, baked goods, processed snacks and food products, cookies, crackers and vegetable shortenings.

Optimal Fat Intake Remember, the goal of fat is to provide satiety, boost energy, increase metabolism and support the enjoyment of food as fats make everything taste better.

It is not advisable to eat so much fat that you send your caloric intake through the roof.

The following guidelines can help you get an idea of daily fat intake; of course, body size will determine the portions, as larger men will eat more than smaller women will. You can choose fats in any combinations you see fit.

Daily Fat Intake Guidelines:

. 2 to 3 eggs
. 1 tablespoon of butter
. 2 tablespoons of heavy cream
. 2 tablespoons of olive oil when cooking or for salad dressings
. 2 ounces of cheese 4 to 6 ounces of meat, chicken, seafood, or fish at each meal
. ½ an avocado or 10 olives
. 1 to 2 ounces of nuts or seeds (depending on your ketotic state and as long as they do not take you out of ketosis)
. Use canola, peanut and grapeseed oils for pan cooking and stir-frys
. Use full fat mayonnaise, canola oil mayo is a good choice
. Coconut oil contains ketosis-boosting MCTs (medium chain triglycerides).
.A tablespoon a day is fine in replacement of another fat.
.You can also get a purer form of MCTs in supplement oil form.
.Avoid low fat foods, including reduced fat dairy.
. These foods typically contain carbohydrates, and chemical compounds that have not been well studied as to risks for human health.
. Replace milk in coffee with heavy cream, which has less than 1 gram of carbs per tablespoon, while milk is very high in natural sugars.

Rules Of The Ketogenic Diet

Rules Of The Ketogenic Diet

1-CARB INTAKE

→ Less than 50 grams of net carbs per day, but better at 20 grams at least in the beginning

✓   Most of the carbs should come from non-starchy vegetables

✓   Green, fibrous vegetables are your best choices, though many other low carb vegetables are fine

✓   Always eat a carb food with a protein or a fat, for example have a piece of cheese with cucumbers or salad with chicken.

2-LOTS OF HEALTHY FATS

→ Don’t be afraid of fats. Fat is 90% ketogenic. Remember that in ketosis, fat is the main energy source for the body, helps remove hunger, provides key macronutrient requirements and natural fats are fine when controlling carb intake. They also have many other benefits, including providing the building blocks for several important hormones and bodily structures.

✓   The best fats are monounsaturated and saturated, including olive oil, grass fed butter, red meat, and coconut oil. Margarine is never advised, as it is fake and interferes with ketosis. Natural whole fats are always best.

✓   Limit intake of polyunsaturated fats, including soybean oil, corn oil, and cottonseed oil.

✓   Fat intake is variable and depends on weight loss goals.

3-ADEQUATE PROTEIN

→ Protein is both 46% ketogenic and 58% anti-ketogenic, as some protein will convert to glucose in the bloodstream and inhibit ketosis, so intake should be enough to prevent muscle loss, but not so much that will disrupt ketosis.

Protein Intake Guidelines

➢   Sedentary lifestyle: 0.69 - 0.8 grams per pound of lean body mass

➢   Mildly active:  0.8 to 1 gram per pound of lean body mass

➢   Heavy strength training/bodybuilding and exercise:

1 to 1.2 grams per pound of lean body mass Lean body mass is typically defined as - body weight minus body fat Men will have a higher lean body mass than women, and typically, it is 60% to 90% of the total body mass.

You can use any of a number of online lean body mass calculators, such as this one http://www.calculator.net/lean-body-mass-calculator.html to figure yours. If you use a Fat Caliper to measure your exact body fat, than you will get a much more accurate lean body mass index measurement. Keep in mind these protein intake recommendations are just general guidelines. Protein Choices

✓   Fatty red meats, chicken with skin, turkey, eggs, deli meats, seafood and fish

  ✓   Nuts, seeds and full fat dairy such as heavy cream and sour cream should be taken in moderation as these protein sources are higher in carbs than meat, fish or poultry which have zero carbs

4-EAT TO SATISFACTION

→ Eat when hungry until you feel satisfied

5-INCREASE SALT INTAKE

→ A little extra salt, can help avoid possible side effects known as keto flu as your body adjusts to ketosis, including including headaches, muscle cramps or weakness that occur as result of an electrolyte imbalance and since a low carb diet is naturally diuretic, you don’t have to avoid salt to minimize water retention. 

  ✓   Get that salt from 1 to 2 cups of broth daily or soy sauce over food Caution:

ask your doctor about increasing salt, and if you are being treated for a condition that requires limited sodium intake, like hypertension continue with the medical advice of your doctor.

6-DRINK LOTS OF WATER

→ Water is a natural appetite suppressant and also supports the body’s ability to metabolize fat. Several studies found that reducing intake of water may cause fat deposits to increase, while drinking more reduces them.

Hydration greatly promotes weight loss, so drink lots of fresh water throughout the day. The more active you are the more hydration you will need.

What are The Benefits Of The Ketogenic Diet?

Benefits Of The Ketogenic Diet

WEIGHT LOSS

According to The CDC and the National Association Of Diabetes And Digestive And Kidney Diseases:

➢   More than 1/3 of the US adult population (35.7%) are obese

➢   More than 1 in 20 people, or 6.3% are extremely obese

➢   74% of men (about 3 in 4 men) are either overweight or obese

➢   The incidence of obesity in both men and women is 36%

Many experts attribute this epidemic in large part to a steady increase over time in the intake of unhealthy carbohydrate rich foods, including table sugar, simple sugars, sweets, refined starches and processed food.

According to one major statistical review (Cohen E, et al., Statistical Review of U.S. Macronutrient Consumption Data, 1965–2011), the number of overweight and obese Americans rose from 42.3% to 66.1% from 1971 to 2011 and during this time:

➢   The consumption of fat decreased from 44.7% to 33.6%

➢   The consumption of carbohydrates increased from 39% to 50% from 1965 to 2011

Experts, such as Dr. Sackner-Bernstein, surmise that statistics imply a link between high carb intake in the American diet and obesity on a societal scale. The analysis protocol of this study used data from various randomized clinical trials, which is the gold standard for assessing whether or not a particular treatment makes a real difference for any particular condition.

Low carb eating results in weight loss, and has done so for thousands of people who have struggled with their weight all of their lives.

Eating Low Carb:

✓   Eliminates those pesky out of control cravings

✓   Stabilizes blood sugar and consequently the appetite

✓   Research has shown that reducing carbohydrate consumption and replacing them with protein and healthy fats results in reducing overall calorie consumption naturally and without starvation.

The side effects of weight loss and healthy weight maintenance are substantial, as obesity is linked to heart disease, type 2 diabetes, stroke, cancer, reduced quality of life, belly fat, joint problems, autoimmune disease, and premature death.

This is one of the main reasons that Keto is not a fad diet or a temporary solution; it is a lifestyle change that allows you to lose excess weight and maintain a healthy weight for ongoing health benefits.

STABILIZES BLOOD SUGARS

Since low carb eating eliminates insulin triggers, (sugars and starches) it is the diet of choice for those with prediabetes or those already diagnosed with type 1 or type 2 diabetes.

Eating a low carb diet reduces the need for the body to produce insulin, which is used to break down the glucose converted from diertay carbs in the blood stream.

High carb intake = high glucose = high insulin = high body fat

Reducing carb intake or insulin trigger foods, reduces the production of insulin in the body, and prevents the erratic blood sugar spikes that may lead to insulin resistance.

If this cycle continues, it eventually leads to metabolic syndrome, which is a set of conditions related to insulin resistance, and includes heart disease, obesity, fatty liver, and type 2 diabetes. Of course, anyone who is considering changes to their diet should consult their doctor.

This is particularly the case if you are taking medication for your diabetes, as this may need to be adjusted too.

LOWER LEVELS OF VISCERAL FAT

Research has shown that a low carb diet can help to reduce levels of visceral fat specifically rather than the superficial subcutaneous fat.

Visceral fat or belly fat is the most dangerous type of fat that is deeply embedded around major organs inside the body and a recent large study showed a significant correlation between waist size and reduced life expectancy in both men and women.

MAINTAIN HEALTHY BLOOD PRESSURE

High blood pressure poses serious risks for heart disease and stroke. A low carb diet may help to maintain healthy blood pressure. 

  Other Benefits Or Uses Of A Low Carb Diet Include…

✓   May lower risks for heart disease, diabetes, cancer, and stroke

✓   May lower risks for gallbladder disease

✓   The ketogenic diet is used to treat several types of cancer and to slow the growth of tumors

✓   The ketogenic diet is also used to treat traumatic brain injury, epilepsy, Parkinson’s disease, Alzheimer’s disease and polycystic ovary syndrome

What is the ketogenic diet?

What Is The Ketogenic Diet

The Ketogenic diet (keto) is an eating plan that features a very low intake of carbohydrates, which are macronutrients found in food.

Low carb diets are eating plans that typically lower the intake of carbs to below 100 grams per day, the Ketogenic diet is the most strict of these and limits intake to less than 50 grams per day, preferably starting with 20 grams.

It is most important to understand that keto is not a fad diet, or a temporary solution to weight loss, it is actually designed to be a lifestyle plan that not only results in successful weight loss, but also promotes overall health, energy, and vitality.

It eliminates junk and processed food by definition, as most carbs are just that allowing you to eat clean, whole food for better overall health and wellness. While some may question how sustainable it really is to drastically lower carb intake, in reality, it is quite easy with the wide variety of whole foods available, and several studies show they offer better results for weight loss than low fat diets, or even low calorie diets.

One of the reasons for this, besides various metabolic processes in the body, is that reducing carb intake naturally regulates the appetite, so people find they eat less naturally because they are satisfied and without starvation. 

In general, a keto diet may be ideal for the overweight and obese, diabetics, anyone who needs to improve their metabolic health and for various other health reasons.

Types Of Ketogenic Diets

Keto is flexible and there are three distinct plans that target different goals.

Standard Ketogenic Diet (SKD)

This one is very low in carbs, with moderate protein, and high in healthy fats.

➢   The ratio is typically, 75% fat, 20% protein and 5% carbs

High-Protein Ketogenic Diet

This plan is similar to SKD, but incudes more protein.

➢   The ratio is typically 60% fat, 35% protein and 5% carbs

Cyclical Ketogenic Diet or CKD

This plan is widely used by athletes, bodybuilders, weight lifters and anyone participating in high intensity exercise and features short periods of high carb intake

➢   5 keto days followed by 2 high carb intake days

Targeted Ketogenic Diet or TKD

This plan is also used by bodybuilders, athletes and those who workout regularly to fuel intense workouts.

➢   High load carb intake based around workouts

Scientifically proven anticancer products (turmeric, vitamin D, black seed, broccoli, and others)

Scientifically proven anticancer products (turmeric, vitamin D, black seed, broccoli, and others) 

There is plenty of scientific evidence that these products have anticancer effects. Turmeric is supported by the largest amount of scientific evidence, closely followed by vitamin D (link). I am mentioning black seed (Nigella sativa) and ginseng too because these plant products are known to be effective against many diseases, and there is scientific evidence of anticancer properties as well, albeit much less evidence in comparison with turmeric and vitamin D. Turmeric is believed to be a panacea among Hindus, whereas black seed is thought to be a panacea among Muslims. 

There is a saying that black seed can cure everything but death. Indeed there is evidence that black seed and its major active ingredient (thymoquinone) are effective against many diseases (link, link). You can think of turmeric and black seed as universal metabolism normalizers. Normalization of metabolism is what you need with cancer because currently there is growing evidence that cancer is a metabolic disease.

You can do some research on the websites Greenmedinfo.com and PubMed.gov. My advice is to learn how to search PubMed.gov correctly.1) This scientific evidence is more reliable than the evidence supporting conventional cancer treatments because the researchers who studied these plant products in most cases did not have conflicts of interest. These products are not patented and cannot bring multibillion-dollar profits to corporations. Scientific articles about these anticancer products were not published by ghost writers hired by corporations. 

The amount of corruption and scientific fraud is not nearly as big as that associated with standard cancer treatments. You need to study the possible adverse effects of these products and my advice is to use a combination of theseproducts. Even if there is no scientific evidence about your particular type of cancer, you can still take advantage of these beneficial remedies because they are much safer and cheaper than conventional treatments and because anticancer treatments typically are effective against many types of cancer. Note that there are three species of ginseng, American, Siberian, and Korean, and you need to choose the one that has been tested against your type of cancer if possible. 

For maximal effectiveness, it is best to consume turmeric in the morning on an empty stomach, 30 min before breakfast: a tablespoon of turmeric powder with a small amount of warm soup or salad. On days when you do not consume turmeric, eat a teaspoon of pulverized black seed or black seed oil with a small amount of warm soup or salad in the morning. For example, you can try the following regimen: three days of turmeric and one day of black seed, and repeat this cycle for as long as necessary (you can do this for life if you like). In addition, consume a tablespoon of cod liver (canned is OK) per day; this is the best source vitamin D.

Optionally, brief sun-bathing or UV-tanning sessions (1 minute on four sides) can be included too. Thisis a different source of vitamin D, and moderate sunbathing also serves as hormesis. Take ginseng extract at noon twice a week. Because turmeric, black seed, and ginseng act against blood coagulation, if you get nosebleeds with this regimen, then reduce your dose twofold. Your diet should be diverse and healthy if you want to normalize your metabolism and beat cancer.

 If your nutrition consists primarily of junk food, then your chances of winning will be much lower. If and when you recover from cancer, you may choose to reduce your dose of these products twofold or you can continue the same regimen for life. Many studies show that an active ingredient of one of these plants (i.e., a purified chemical) is effective against cancer. 

My advice is to consume the whole foods (or crude extracts) instead of purified ingredients. For example, eat turmeric powder added to soup instead of popping curcumin pills. Foods are safer than pure chemicals and should be as effective or even more effective. Artificial vitamins and minerals are not assimilated well by the human body and are mostly excreted with urine. Besides, they do not have the same effects on your body as do vitamins and minerals that come with food, i.e., in a “natural package.” For example, consumption of antioxidant-rich foods improves the outcomes of cancer, whereas consumption of artificial antioxidant pills, such as vitamin E, can worsen the outcomes of cancer patients. Remember that lifestyle changes, vitamin-rich foods, herbs, and herbal extracts are the safest therapeutic methods; next we have natural chemicals (which occur in nature such as vitamins and curcumin), which are less safe for your health; and the last place belongs to invented chemicals (do not occur in nature, e.g., most of patented pharmaceutical drugs), which pose the greatest risks for health, as do surgical methods and many other modalities of conventional medicine. 

A pure chemical may fix one problem in your body but will create 10 other problems, this is also true of artificial vitamins. You need vitamins in their natural packaging: as regular foods. If your goal is to become healthy, then you need to use food as medicine, not drugs as medicine. Nobody will identify a single "active ingredient" that will replace a healthy diet. You need to consume real diverse foods and do many other things as part of your lifestyle to maintain and achieve good health.

In addition, there is a large amount of scientific data on the anticancer properties of pomegranate, soy, broccoli, and green tea. You can see these products and their active ingredients near the top of the list of scientifically proven anticancer products on the Greenmedinfo website (link). For this reason, it will make sense for you to include 50–100 grams (2 to 3 oz.) of raw broccoli into your daily nutrition, preferably passed through a blender. 

For example, you can make puree from tomatoes and broccoli. I do not recommend soy and soy products (such as soy milk) because they cause a lot of gas, but you can give them a try if you wish. Given that green tea contains caffeine (actually more than coffee does), drink a cup of green tea at breakfast, not in the evening. I recommend raw (freshly pressed) pomegranate juice for several reasons. The juice will be less taxing on your teeth. There are substantial scientific data showing that pomegranate (link) and its ingredients (vitamin C, vitamin E, and polyphenols, link) are effective against cancer. When I am sick and have no appetite, the only thing I can consume is pomegranate juice or orange juice. If they are freshly pressed, then they make me feel better immediately and improve appetite too.

 Which leads me to believe that these two raw juices are the healthiest food one can imagine. If you are so sick that you can't eat, then you can consume up to 1.0–1.5 liters (quarts) of pomegranate juice per day. Otherwise, drink one glass a day for prophylaxis. If you don't have access to raw pomegranate juice, then drink freshly pressed orange juice instead. In the worst-case scenario, drink pasteurized pomegranate or orange juice. In the town where I live, I can buy freshly pressed pomegranate juice at a local farmer's market year round. Keep in mind that if you have cancer, only turmeric, natural sources of vitamin D, soy, and broccoli are mandatory among the products described in this chapter because scientific evidence is strong-to-overwhelming. All other products are optional because the amount of evidence is lower. At this time, I do not recommend CBD hemp oil as a remedy for cancer, even though there is some good supporting evidence. First, this product is not legal in all geographic areas; second, you cannot be sure that you will be buying CBD hemp oil. This is an unregulated market currently at the stage of anarchy (or Wild West).Regarding apricot seed kernels, unfortunately, there is not enough evidence at present. Nevertheless, you can include moderate amounts of apricot kernels into your diet, whether you have cancer or not. I do not recommend the pure chemical from apricot kernels that is believed to have anticancer effects: amygdalin. Even if this chemical really has anticancer properties, consuming it in the form of apricot kernels will be safer and better for your health. 

Besides, you should not focus on any one food product or method to fight cancer. Your goal should be to comprehensively overhaul your lifestyle, i.e., to make many changes in your way of life. The central hypothesis of this ebook is that cancer is caused by a suboptimal lifestyle combined with some genetic predisposition. Accordingly, switching to a better lifestyle will normalize your metabolism, improve your immune system, and should cure cancer. 1)For example, the search string hepatitis[Title] AND "liver cancer"[Title/Abstract] returns articles where the word hepatitis is mentioned in the title and phrase "liver cancer" occurs in the title or abstract; you can use operators NOT andOR in a similar fashion. You can also use parentheses and construct long search strings with dozens of operators.