Healthy Ketogenic Nutrition + Intermittent Fasting

Веретенников Сергей · May 15, 2022

There are currently a great many videos on this topic.
This has all broadly come to be called the keto diet, since many people use it for weight loss. But that is incorrect. Because living keto is, in fact, a way of eating.

So, many people have become lost among this multitude of videos. Essentially, they no longer understand what it actually is or what they are supposed to do.

Therefore, in brief, it looks like this:

You completely give up all grains.
You give up all sugars, whatever form they may take. This means any sugar: white refined sugar, brown cane sugar, and the sugar found in honey, dried fruit, juices, etc. All these sugars may be consumed only in very small amounts—around 5%.

And you add intermittent fasting to this. This means that a long time passes between meals.

For example: you eat at 6:00 p.m. the previous day, wake up today, skip breakfast, and eat lunch, for example at 12–2 p.m.

As a result, you get a short fasting period. The second meal is again at 6 p.m.

And so every day.

In other words, you “fast” like this every day.

But at the same time, you eat as much as you want. You fast and you eat. Wonderful, isn’t it?

And you do not feel hunger or any kind of loss of strength as you do during fasting.

What can you eat?

Protein-rich foods, cheese, cottage cheese, nuts, milk, leafy greens, seaweed, etc.
And fatty foods, ordinary vegetable oils, butter, ghee, avocado, etc.

The transition to this type of diet should be abrupt. The transition takes 2–3 days. That is how long the body needs to understand that the diet has changed and that the emphasis is now on fats rather than carbohydrates.

I will say right away that Ayurveda has such a cleansing practice. It is called Panchakarma. Here at the Mahapurna School, I have spoken about it and even provided material on how to do it yourself at home.
So, it includes a keto diet. You eat vegetables and drink oil every day.
And this continues, for example, for 20–40 days. Some people do it even longer, since Panchakarma can vary in duration.

Ayurveda is thousands of years old, after all. You know this.

After about a month on the keto diet, you may be able to drink a glass of oil without any problem, in one gulp. Without any nausea. This will mean that the body has cleansed itself and switched to keto nutrition.
It is, so to speak, a test. Not a required one, but a test.

This test can help you understand that if you were to drink even three tablespoons of oil now, you would most likely feel nauseated—showing how far you are from keto nutrition.

I also wrote about the keto diet in my Ashram several years ago—here.
And about Panchakarma many years ago on my website: Your Yoga. Ayurveda.

I was born very close to the North Pole, or, put another way, well above the Arctic Circle. Without relying on any books, I personally know and have seen people—mainly Yakuts—who ate very fatty foods all their lives. Moreover, you yourselves know that the Chukchi literally drink seal fat.
But you cannot even imagine the conditions in which they live. If heat can still somehow be endured, the cold—extreme cold—is a very harsh way of life.
And they live there.

And they live there, I assure you, in a completely keto state. Superhuman strength is literally needed to live and survive there. And I am sure that this is partly thanks to their keto diet.

In India, people eat very fatty food; they cook with ghee, clarified butter.

Веретенников Сергей · May 15, 2022

It should be kept in mind that there are contraindications for certain conditions.

This does not mean that keto nutrition is harmful to anyone.

It means that you need to treat the problem in question first, and then you can start keto nutrition.

Below is a list of conditions in which keto nutrition should be postponed until healing.

Liver disease, fatty liver, and cirrhosis.
Gilbert’s syndrome
Pregnancy and breastfeeding.
Thyroid disease.
Underweight and an asthenic constitution.
Low blood pressure.
After a heart attack.
Gallstone disease or absence of the gallbladder.
Kidney stones.
Gout and joint diseases.
The acute phase of any illness.
Any eating disorders.
Panic attacks and increased anxiety.
Amenorrhea and menstrual cycle problems.

But I also know that people with these problems simply followed gentler versions of the keto diet and recovered from all of this specifically through keto nutrition.
Of course, this does not apply to pregnancy. Pregnancy itself is not a problem. But here you need to be extremely careful.

Веретенников Сергей · May 15, 2022

Side effects, temporary discomfort, crises...

Let me say right away: if you have gone through several Panchakarmas, or more or less fasted for a day once a week, did not overeat, and your diet included vegetables, greens, and all that healthy food in general... Then you most likely will not even notice the transition.

But if you ate whatever you wanted, gorged on sweets at night, and fasting for you was, “What is fasting?”, while exercise was, “What is exercise?”... Well, you get the idea. Then the transition may well be difficult.

Everything is individual. Not in the sense that we are all so different on planet Earth—which is undoubtedly true.
It is because each of us treated our bodies differently. Some people took care of theirs and looked after it, while others were literally committing suicide...

So side effects may occur especially among those who engaged in precisely this kind of dietary suicide.

Moreover, keto nutrition has not yet been fully studied. That is, there have been no observations of people following a keto diet for periods as long as 20, 50, or 100 years.

But there are the Eskimos and other peoples. These are all obvious facts.

You can also independently watch videos on YouTube, for example, by searching for “my keto diet experience.”

https://www.youtube.com/results?search_query=мой+опыт+кетодиеты

I can say with considerable certainty that when videos describing negative experiences come up, in 50% of cases it was either simply an improper keto diet, or it was that same dietary suicide who suddenly wanted to have everything and Right away.

Веретенников Сергей · May 15, 2022

An important point.
Keto nutrition is merely a dietary style, a method. It does not tell you exactly what to eat—meat or cheese, for example.
So if you are vegetarian, you decide for yourself to eat vegetarian products.

The keto diet method also makes no distinction between, for example, canned herring, smoked capelin, and sour cream. That is, none of these violate the METHOD.
BUT.
They violate another method—the healthy-eating method.
So the principles of healthy eating or vegetarianism are not abolished by the keto METHOD.

That is precisely why there is a certain number of accounts online where people seemed to be following keto and felt unwell.
Obviously, eating canned herring will not make you feel better.

You need to pay more careful attention to the quality of your food, regardless of the diet you follow.

Веретенников Сергей · May 15, 2022

As I already said, the keto diet began gaining momentum several years ago. Even earlier, I posted information about it in my Ashram: Sadhana Ashram; like many other useful materials, I publish them long before they become popular in the future.

So, the keto diet is gaining momentum. And essentially, it is now even possible to use recipes specifically within this Method.

Let’s take keto pizza, for example. It turns out that you can simply eat pizza and follow the Method.

https://www.youtube.com/results?search_query=кето+пицца

For many people, I understand, this sounds like: eat pizza and lose weight...

And don’t forget that all of this can also be vegetarian.

But let me repeat: we are talking about a style of permanent eating. If you already feel good after literally a week of eating this way, then things will probably only get better from there, or at the very least, the result you have achieved will not disappear.

Moreover, even if, for some inexplicable reason of your own, you do not spend a single day on the keto diet, simply spending some time on a low-carbohydrate diet is already beneficial for the body.

Веретенников Сергей · May 15, 2022

Несомненно первым для многих встанет вопрос сахара.
Т.е. сладкого вкуса.
Решается путём применения стевии. Берите просто перемолотые листья стевии. Должно быть написано 100% стевия.
Она кстати лекарственное растение. Очень полезное.
Например:
Стевия порошок из сушёных листьев, 250 гр. для заваривания с чаем, для выпечки, натуральный подсластитель, в 30 раз слаще сахара — купить в интернет-магазине OZON с быстрой доставкой

И второй вопрос - мука.
Её можно заменить миндальной мукой, кокосовой или ореховой. Или всё вместе смешивать. Ещё нутовая подходит.
Кокосовая самая дешёвая. И кстати и полезная. Кокос - вообще благостный продукт. Даже на Пуджах кокос используют. Это продукт саттвы.
Например:
Кокосовая мука 1 кг Premium Craft — купить в интернет-магазине OZON с быстрой доставкой

Веретенников Сергей · May 16, 2022

I started skipping breakfast sometime around 1995, when Malakhov’s book “Cleansing the Body” appeared for sale.
The whole country was cleansing itself

Why did I start doing this as early as 1995?

At the very beginning of this book, it mentioned a saint in Europe whom Yogananda had discovered. She ate nothing. In other words, it was an excerpt from Yogananda’s book about how people can live without eating anything. Such cases do exist on Earth—and they were confirmed by doctors.

And I thought, okay, I can’t do that yet, but I can give up breakfast and gradually extend the time until lunch.

At first, I postponed breakfast until 11, then eventually made it to lunchtime, around 1–2 p.m.

In the morning I drank my tea plain or had coffee. Then I might drink some water. And I didn’t eat until lunch. You can calculate how many years that adds up to

As someone with such extensive experience in intermittent fasting, I can say with certainty that it is beneficial.

Yes, I didn’t always do it this way; there were days when I had breakfast. But most of my life has been lived without breakfast.

Those who have been practicing BOE-do on my website for a long time know that, at first, this was the first requirement of BOE-do. But later I removed it from the mandatory requirements because I wanted it to be accessible to everyone.

So everything I write here is not just words. I have personally tried practically everything on myself.
And for me, this is the most important rule: if someone has not tried something on themselves, they cannot tell other people about it.

I have gone through numerous diets—completely oil-free ones and ones with huge amounts of oil; even diets consisting only of oil and juices; liquid diets for several years; fruitarian diets for several years; eating very little and eating very frequently, and so on.

In short, everything that exists.

The goal was always to become self-sufficient.

I never did become one. But I have not pursued it all that intensely so far—to simply give up everything else, sit alone, and live autonomously. I have many other things to do. More important ones.

By no means do I want to say that it is impossible to live autonomously while being useful to society, or that the two are incompatible. It just isn’t for me at the moment.

Perhaps I will do it in the future. I know it is possible. But it is not essential.
At the very least, one can simply eat as much as the body requires—healthy food.
The holy books say that even this way, one can live for 300 years or more.

369 · May 16, 2022

I haven’t read any books on healthy eating; I simply came to understand somehow that I don’t want to eat in the morning. A cup of coffee in the morning, without any sandwiches or anything like that, is enough for me. Sometimes I have lunch at 2–3 p.m. Then dinner in the evening; often I don’t even need lunch. It’s been like this for many years—I can’t say exactly, but perhaps 15 years.

I often hear people say, “What are you doing? You’re ruining your stomach; you’ll get an ulcer!” But you know, I feel much better this way

. And those who worry about ulcers and eat as the doctor prescribed are precisely the ones who end up having all kinds of problems with ulcers and the like. A person can be 30 years old and have already had a tube down their throat a dozen times. Yet for some reason, it doesn’t help

.

Веретенников Сергей · May 16, 2022

A long time ago, I became preoccupied with grains.
Of course, if I had watched the five-minute video below many years ago, I would have understood everything, but it didn’t exist back then. I wasn’t as lucky as you

So. I stopped buying flour. I decided to make bread and flatbreads myself. My train of thought was this: store-bought bread contains all kinds of nasty things, so I’d be better off making bread myself. I didn’t start feeling any better. So I continued: if they add all kinds of nasty things to flour, then I’ll make the flour myself. I bought a small mill. I bought grains.
There was no “wow” effect.
I was already making flatbreads from literally my own flour.
But something wasn’t right. And I decided: if they add some kind of nasty substance when growing the seeds, then I need to find good grain.
I ordered grain for sprouting, supposedly directly from Siberia, from Altai...
Yes, it sprouted—and every single grain sprouted completely. Alive.
I ground the flour myself. I made the flatbreads myself. Everything was great—no nasty substances at all.
And the taste was amazing. There was absolutely no comparison with what they sell in stores, even health-food stores.
But I still didn’t feel the way I knew a Human Being should feel.
And so I gave up grains altogether.
By the way, I wondered why Human Beings in deep antiquity started eating all this in the first place. As far as I know, about 10,000 years ago. And of course, the answer is given in the topic about the Sumerians: Sumerians
Of course, you didn’t miss that topic, and now you know too.

Веретенников Сергей · May 16, 2022

What does a gentle transition to keto nutrition mean?

Below, I will write about how you can gradually transition to the Method. I should immediately point out that this is my personal opinion, and it does not coincide with that of its “founding fathers-discoverers.”

First of all, simply stop eating any refined sugar, without discussion. And everything that contains it.
This is really the most important thing.

Next, simply forget that flour and flour products exist. That is, all products derived from wheat, rye, and rice.

In other words, anything with these three words written on it is not for you.

As a last resort, you can eat sprouted wheat and rye.

Next, no cooking porridge with milk and something sweet. For example, millet with milk and dates. And semolina porridge especially.

Want milk? Just drink milk.

During the transition period, peas and legumes are allowed. Soybeans as well. Just a little!
And in general, pay attention to the GI—the glycemic index.

You can make something resembling pizza, flatbreads, and so on from coconut and flaxseed flour, adding baking soda and kefir to make the dough porous.

Breakfast can consist of fruit. For example, 2–3 apples, plus blueberries, raspberries, strawberries, and so on.

I would recommend wheatgrass. More about it here:
Those Who Stopped Time
Those Who Stopped Time

Be sure to cook seaweed. It is delicious! Just cook it, that’s all. It turns into a sea salad.

Be sure to eat nuts. Have a little of every kind of nut and every seed. Brazil nuts, hazelnuts, sunflower seeds, and so on.
By the way, almond milk turns out delicious, if you want it.

Very little honey.

Give up dried fruit. I’ll say right away that I tried for a long time to figure out how it is dried and where it is harvested. Just as with wheat flour—I wrote about my whole saga with it a little above. In the end, it is better to give up all this dried fruit.

What about milk?
For example, things have become so good in Oryol that you can order from farmers and have it delivered straight to your home. Goat’s milk or cow’s milk.

So study the subject of dairy-product delivery in your area.

And of course, eat greens. All kinds. Spinach, lettuce, cabbage…
You can even grow them yourself.
And add oil to salads. Lots of oil.

Even if you never switch to keto nutrition, even if you only eat this way, you will already start seeing improvements.

231812 · May 16, 2022

Regarding dried fruit, I also thought about it for a long time. During my raw-food phase, I bought a dehydrator that worked at up to 40 degrees, and the results were fairly good. But what is the point? The most valuable thing—the juice—is lost. And then the dried fruit needs to be soaked again before eating. A pointless exercise. I concluded that it is better to freeze it. It is possible that some vitamins are lost in the process, perhaps. But in winter it is delicious, at least for me.

000888 · May 16, 2022

Wow, this topic is very timely. I’ve actually gained some extra weight over the past year. Thank you very much for the interesting topic; I’ll give it a try!
I do have one question, though. We exclude dried fruit, so does that mean fresh fruit is allowed? Bananas, for example, are quite sweet. Or is the sugar in them absorbed differently? It would be interesting to hear from someone who is well-versed in the raw-food diet. And what about freshly squeezed juices? It goes without saying that we don’t drink store-bought ones.
I would be grateful for an answer from OM Shanti or anyone else knowledgeable about this topic.

Веретенников Сергей · May 16, 2022

000888 said:
Wow, this topic is very timely. I’ve actually gained some extra weight over the past year. Thank you very much for the interesting topic; I’ll give it a try!
I do have one question, though. We exclude dried fruit, so does that mean fresh fruit is allowed? Bananas, for example, are quite sweet. Or is the sugar in them absorbed differently? It would be interesting to hear from someone who is well-versed in the raw-food diet. And what about freshly squeezed juices? It goes without saying that we don’t drink store-bought ones.
I would be grateful for an answer from OM Shanti or anyone else knowledgeable about this topic.

Sweet fruits are allowed, but eat less of them.
Bananas only in very small quantities. Let’s say, one banana a day.
Juices are also allowed, but only a little. For example, 100 g a day.
But it’s better simply to eat two apples than to bother making juice.

You can even perform a test on yourself. If your heart rate increases after drinking juice—for example, if it was 60 BEFORE and 80 AFTER—it immediately becomes clear that your insulin is spiking, and you need to stop drinking juices and even eating sweet fruit, not to mention dried fruit.
There is a course on measuring devices: COURSE: “Measuring Devices for Health and Development”

Веретенников Сергей · May 16, 2022

Веретенников Сергей · May 17, 2022

If anyone thinks this is about some kind of panacea, it isn't. It's not about a panacea.

You'll still have to exercise, breathe fresh air, and work on your own mental health... None of that has been canceled.

Moreover, I don't consider a keto diet to be the final word in nutrition.

I've watched a lot of videos where people eat all kinds of things, including meat, fish, eggs...
Of course, it's your decision, but you know my opinion.

Food should definitely be made fattier, for example by using ghee, as they do in India, where Vedic civilization has not been destroyed as it has throughout the rest of the world; and you should definitely categorically give up all refined sugar.

And anything made with rice, wheat, and similar starches.

Greens—any doctor will tell you they're very beneficial.

Whether you call it keto or not doesn't matter. Just follow these principles.
More oil, less sugar and starch; more greens; more natural foods that grow, for example, in forests and gardens—berries, nuts, and fruit.
Without any processing.

If you really want wheat, sprout it, dry it, grind it, and make bread. By the way, add plenty of flaxseed flour to it. And coconut flour as well.

Drink clean water. I've written a lot about it on the Your Yoga website.

By the way, I'm currently teaching a course at the Mahapurna School about how to breathe clean air even while in the city. I hope you haven't missed it.

Веретенников Сергей · May 17, 2022

Веретенников Сергей · May 17, 2022

797979 · May 17, 2022

Thank you, OM Shanti, and everyone participating in the discussion and sharing their experiences. I’ve been thinking for a long time about giving up flour-based foods, and I have to say that it’s very difficult for me personally, but I feel that I should try.
This raises the question: what can we actually eat as a side dish, for example, if we eliminate pasta, rice, and grains? Does that leave buckwheat and peas? Are potatoes also off-limits?
Another question about buckwheat—isn’t it not particularly healthy either? Do you mean regular buckwheat, rather than green buckwheat? Please share your experiences if you follow a vegetarian keto diet—what does your diet roughly look like?
And yes, what about mushrooms? Do we eat them?

Веретенников Сергей · May 17, 2022

797979 , I would recommend the following:

Breakfast: 2–3 apples.
Lunch: boiled vegetables (except potatoes and sweet potatoes) with ghee, greens such as spinach, salad, half a cup of sour cream, a piece of cheese or cottage cheese, olives.
Dinner: cottage cheese with one banana.

This is just an example.
I’ll say right away that this still won’t be 100% classic Keto as it is described nowadays.

But it is very close to it. And some people may feel fine with this approach.

In addition, add physical activity, clean water, and positive thinking.

If you continue from there, make everything stricter. All the necessary Method videos are provided above.
As a rule, you increase the amount of oil and completely exclude starchy foods—and that includes peas and buckwheat as well. There is at least a little starch in them. And in the end, it all becomes sugar, insulin... and so on—the whole chain begins.

Веретенников Сергей · May 18, 2022

Oil cleansing of the body

So, let's continue this short course.

There are also free courses at the Mahapurna School — MORE.

I became acquainted with the term I wrote in the title — oil cleansing — quite a long time ago. It is a Siberian term, originating mainly among the Siberian Old Believers.

If you think you eat a lot of oil on a keto diet, then when you learn HOW MUCH oil these taiga-dwelling people in Siberia eat (or, by that point, drink), you will realize that it is nothing compared with them.

// Copyright: © www.youryoga.org — individual entrepreneur Sergei Vasilyevich Veretennikov; any copying of this material is prohibited //

I will briefly explain how they do it.

Let me say right away: do not repeat this exactly! You need to live in this PURITY to do something like this. I only want to say that it is possible to live this way too.

First of all, they may drink a glass of castor oil literally in one gulp. This cleanses quickly—not only because it is a powerful laxative, but simply because the oil itself cleanses the INTESTINAL WALLS.
If you did not know, soap consists of 80% oil. Strange, right? You know this because on the Your Yoga website I even devoted an entire course to it — Your Yoga. Making natural soap at home from scratch—the simplest method.
I also made a video for you about it on social media.

// Copyright: © www.youryoga.org — individual entrepreneur Sergei Vasilyevich Veretennikov; any copying of this material is prohibited //

I want you to know: oil CLEANS. That is one of its properties. This is precisely why all those morning tablespoons of various oils—milk thistle oil, for example, and so on—work. They are so popular these days. After a month, you feel better.

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This can also be any tree-derived oil—olive oil, walnut oil, or cedar oil.

They will not tell you this on a keto diet.
I am telling you this, and I learned it from the Old Believers. They say it is best to start with castor oil.

The method is simple:

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So that you do not have to struggle to find instructions, I chose one video for you from the whole mass of them; in my opinion, it fits what I am talking about now better than the others.

Watch the video:

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By the way, castor oil is sold at pharmacies. It is very cheap. Personally, I ordered Siberian castor oil. You can look for that kind too. In our age, you can find anything on the internet. If only you knew WHAT to search for

So, after cleansing yourself with castor oil for the first time, switch to keto.

// Copyright: © www.youryoga.org — individual entrepreneur Sergei Vasilyevich Veretennikov; any copying of this material is prohibited //

I will repeat once again: I am not an advocate of any meat, fish, or eggs. If you give them up, it will only be better. And I am only in favor of GOOD oils. There is so much filth in stores now under the name “vegetable oil” that you can hardly believe it.
A long time ago, I even wrote on the Your Yoga website that I have a mini oil press. You can press oil yourself. Or buy it from good stores. In general, I said everything long ago on the Your Yoga website about beneficial oils and what they are. There is no point in repeating myself.
The oils must be good.
I even ordered cedar oil from Siberia. Yes, it is more expensive, but the oil is very good.
But you can simply find good olive oil. Plus ghee (you can make it yourself).

PAY ATTENTION TO THE QUALITY OF WHAT YOU EAT

The oil must be good.

And once again about castor oil:

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Healthy Ketogenic Nutrition + Intermittent Fasting

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Healthy Ketogenic Nutrition + Intermittent Fasting

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