Sardine Fast for Ketosis: Fat, Protein and Satiety

Well, we have 12 cans of sardines here, and, uh, I, I,

I wondered why you, you brought sardines with you.

Well, yes. That's a hell of a tool.

Why?

So, um, when you're trying to help patients change

behavior

...

Sorry, the sardine juice has gone on my iPad.

Oh, good luck getting that off. Yeah, sardines rank for,

uh, the worst smelling, but they're not the worst tasting.

Now, when it comes to bitter in fish, they don't have the bitterness that tuna

does, so...

Well, tell me about sardines. Why, why should I be eating sardines?

When you're trying to teach patients, those stats that you read off a minute

ago,

they don't

care. They need a very clear step on how do I

begin.

Mm-hmm.

And when you're working with somebody who cannot seem to get their ketones to rise,

and I give them a whole list of menus, that's too noisy.

Let's take it down to one food that is high in fat, high in some of the best

fats, high in protein, it's whole foods, and it's

affordable for everybody under the sun.

Okay, so you, do you do, like, a sardine fast?

Yeah. So i- in fact, that, that 21-day, I mean, 21-day is

that three-week course where I say, "I will teach you how to do an advanced

ketogenic diet where everybody will be peeing keto- or making abundant

ketones." On day six, uh, I say, "All right.

The only thing on the menu for the next three days is sardines."

There's no eating window. You can eat as much as you want.

There's no limit to the amount. And what I'm pushing them to do

is not only eat a nutrient-dense food, but I want them to feel

satiety. I want them to feel full.

Do I need to be consuming a lot of fat as well?

There's plenty of fat in there.

But, I mean, generally, 'cause this is one of the th- the fa-

Yeah

... things that always puzzles me is I'll, I'll go,

say I went a week without eating carbohydrates.

Sometimes I'm still not in ketosis, and I think-

Really?

... I heard somewhere that it's because my fat-

Right, so-

... isn't high enough, so...

Yeah. So again, y- at the time, you went, you went seven days without eating

hardly any carbs, right?

Mm-hmm.

And you still didn't make a lot of ketones.

Mm-hmm.

Okay. So you had fat on your body?

Yeah.

Okay. So why didn't the fat get to your

mitochondria?

Excess insulin. Okay? You had been in a high-insulin state.

So if you swallow the fat, then you can turn it into ketones.

Right now, all your fat's locked under this insulin

bed.

If you kept going, it would eventually hit,

but that's painful.

I mean, I have patients who do it for two weeks.

So what you saying? You're saying that I need to-

Say, "Do this"

... eat more fat?

Yeah. So if you put the sardines in oil, uh, that's a great high fat,

high protein. Uh, it's also a little easier to masticate

the,

the meat. And you'll have high fat, high protein, and you will

have beautiful

ketones by th- by 48 hours, maybe 72.

And what-