Category Archives: Ketosis

8 Keto Misconceptions Debunked!

There’s a great article from Mark’s Daily Apple that debunks 8 Keto misconceptions.  Here’s the link.

Blackened Rib Eye Steak with Bleu Cheese, Caramelized Onions and Asparagus

Here’s a quick summary:

1) Your Brain Needs Glucose, How Do You Even Think?

Quick answer: Your brain does need glucose, but not in big, massive quantities! Your liver can make enough glucose to easily handle the brain’s requirements!

2) Don’t You Need Carbs for Energy?

Quick answer: No! We run great burning ketones.

3) How Do You Get Fiber with KETO?

Quick answer: Vegetables and some fruits.

4) How Do You Exercise Without Carbs?

Quick answer: Quite nicely!

5) Doesn’t All That Fat Give You Heart Disease?

Quick answer: Not usually, but we are all different! Total cholesterol may go up, but that is usually accredited with higher levels of good HDL cholesterol.

6) You’re Just Losing Water Weight, Not Fat

Quick answer: All diets have water weight loss in the beginning. Keep going with LCHF and you’ll start burning that fat!

7) I Heard the Keto Diet Kills Your Gut Bacteria

Quick answer: Not if you eat “good foods”. See if you can tell which one is good and which one is not good: A)Bologna and American cheese or B)Grass fed rib eye steak with bleu cheese butter (butter from grass fed cows) and buttered broccoli. Both are meat and cheesy, but B is a whole lot better because it feeds the good gut bacteria while A feeds the bad bacteria.

8) Keto Isn’t Sustainable

Quick answer: Sure it is! From the “yes, I’ll eat this way for the rest of my life” to “its good for the environment” viewpoints.

Again, here’s the link to the full article on Mark’s Daily Apple. To find out more about being Primal, subscribe to my blog and I’ll give you my free eBook entitled “Being Primal” for free! And if you really want to dive in, sign up for my Intro to Primal Paleo Challenge. You can also check out my success story on Marks Daily Apple.

True Confessions and Keto Bashing

Don’t you just hate keto bashers?!

I’ve been eating LCHF for more than 4 years now delving into Ketosis here and there and  will probably eat this way for the rest of my life. It just riles me when I hear people trash LCHF and/or Keto. I lost 70 pounds and got off my Type II Diabetes meds and my high blood pressure meds and I owe it all to eating LCHF/Keto. I was watching cbs5news out of Phoenix and they were doing a segment on trying to take off excess pounds that everyone added on during the holidays. So they talk to some guy at a gym about the “Keto Diet”. He says, “I tried the keto diet and when I reached my weight loss goal, I went off keto and then gained all the weight back!” He then goes on to say that eating keto just dehydrates you and when you stop all the water weight comes back! So keto is just a waste of time. Geez! That first line kills me! Tried Keto, lost weight, stopped Keto, gained weight! Duh! Sounds like an endorsement of Keto! And the thing about dehydration, you do lose water weight on Keto, but that happens on just about any “diet” you do. When you stop eating what is causing systemic inflammation, the body sees no reason to keep you swollen with excess water, so its eliminated. But that’s not dehydration. Drink all the water you want! Stay hydrated. Lots of people have lost weight on LCHF/Keto and have gotten off of meds. And now its time for my true confession.

True Confession

OK, this NFL football season I got a little excited about my old hometown team the Chicago Bears. So on game days I started to eat (and drink) outside the LCHF/Keto box. And guess what? I started to gain weight! Duh! That was on Sundays, but then I started doing it on Monday nights and Thursday nights (game nights). Then I didn’t need game days. I just started eating bad all the time, garlic bread with the salad, potato chips, finished up the Halloween candy, a drink here and there, holiday parties and going out to eat and not making good choices. By the time the Bears lost that post season playoff game with the missed last second field goal, I was 20 pounds more than when the season started! And guess what? I felt like crap. As soon as the Bears lost, it was game on… for me anyway! I went back to strict LCHF/Keto and only five days later, I’ve lost 5 pounds! According to the guy I mentioned up above, its only water weight (even though I drink a ton of water)(its just that the inflammation is gone), but I’m on my way! During the football season I stopped weighing myself everyday because I knew my weight was going up. Now, I’ll weigh myself everyday because I know my weight will be going down! Everybody falls down once in a while. Just get back up and do it! If you need help, get on board and we’ll do this together!

Benefits of Eating LCHF, Keto, Primal or Paleo?

Benefits of Using Chef Harry’s 21 Day LCHF Fun Foods Cooking Meal Plan

  1. No Hassle Cooking – See how easy it is to cook Primally. After you’ve been doing this a while, it will become second nature!
  2. See Exciting New Ideas – Take the boredom out of your current eating routine by expanding your repertoire. I was a restaurant chef for 25 years and thought I saw it all until I made a pizza crust using cauliflower!
  3. Get Off Meds – By following a low carb, high fat diet I lost 70 lbs and was able to get off my Type II Diabetes and High Blood Pressure Meds. As always, check with your doctor before beginning any weight loss program.
  4. New Dairy Free Options – All recipes are gluten and grain free. Plus, all recipes have been modified to give you dairy free options!
  5. Get Expert Help – Get expert advice from a restaurant chef and Primal Blueprint Certified Health Coach!
  6. Become a Fat Burning Beast – As you begin to eat high fat, low carb meals, you will retrain your body to burn fat instead of sugar!
  7. Low Carb Meals – We’re going to be eating low carb, high fat meals. Keep carbs under 50g a day and you could lose weight! I did!
  8. Share with the Community – I just started a Facebook User Group that you can join and talk to me and other people looking to become fat burning beasts! Share and posts pics of the food you’re eating. You’ll see what the community is doing for an endless supply of ideas to get you out of that routine boring pattern and to make eating Primal fun and exciting.
  9. Flexible Meal Plans – Yes we have 21 days of recipes, but you can hold off on some if you don’t have time. And feel free to look through my recipes and substitute to your heart’s content. Just keep in mind, I do big meals on Sundays with the extra food being used for quick meals during the week!
  10. Ketosis Prerequisite – If you’re looking to get in to ketosis, do this challenge following the dairy free options. Then take my Ketosis Focus challenge to get in to Ketosis!




Smoked/Baked Ribs

I love my Baby Back Ribs! I have a Traeger Smoker, but you can cook these in your home oven or on a standard grill, but not over direct heat. You have to bake them! If you use a grill, you can char on the grill’s direct flame to caramelized the sauce and crunch them up a bit. Either way is up to you!

Smoked/Baked Ribs
By Harry Olson,
Sept 26, 2018Tasty ribs that fall off the bone!
Prep Time:5 minutes
Cook time:4 hours
Yield: 2 servings
Tags: LCHF

Nutrition facts:
320 calories,
26 grams fat
8 grams carbs
19 grams protein

– 1 Full Slab of Baby Back Pork Ribs
– 1 tsp Smoked Paprika (optional)
– 2 tsps Granulated Garlic
– 1 tbl Olive oil
– 1 tbl dried Oregano
– 2 cups white wine or water
– 2 tbl BBQ Sauce


Preheat your oven or grill to 300 degrees. If you’re using a Traeger Smoker we’re going to smoke the ribs for one hour on the smoke setting. Be sure to use your favorite wood pellets. I like Mesquite, but Alder is a good choice for pork.

If you’re using your grill or home oven, preheat to 300 degrees. On your grill make sure you leave room to place the foil wrapped ribs in an area where there is no direct flame. We don’t want to boil off the the liquid in ten minutes! Place a piece heavy duty aluminum foil on a sheet pan. Put the full slab of ribs on the foil and sprinkle paprika, garlic, oregano and olive oil on the ribs. Rub with you hand to spread spices evenly. Wash your hands. Fold up foil a little bit and pour in the wine or water. Fold up the foil to seal in the wine and put in the oven. Check at the 2 hour mark and add more wine or water if necessary. Also, add you bbq sauce on top of the ribs. All the carbs in this dish is from the BBQ sauce you use. I used Sweet Baby Rays, so its kind of sweet at 8 grams of carbs per tablespoon! So you can use a lower carb sauce and add more sauce if you want to.

If you’re using a smoker, smoke the ribs with the spice rub on it as described above for 1 hour at the lowest smoke setting. After 1 hour turn up the smoker to 300 degrees. Transfer the ribs to the foil and add the wine/water and BBQ sauce. Return to the smoker and bake for 3 hours checking at the half way point and add more wine/water if necessary.

At the end of cook time and you’re doing them on the grill, you can char on the direct flame if you want to, but be careful because they will be very tender.

Serve with your favorite low carb veggie for a delicious low carb high fat meal. Enjoy!

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Magic Mushroom Mixture Helps Produce #Ketones ! #lchf #ketosis

Wild Mushroom Saute
Wild Mushroom Saute

I’ve been eating lchf since July 2014. I have fallen off the wagon a couple times, but I’m mostly lchf. Lately my blood ketones have been running around 1.0 and it seems the only way I can get them higher is by fasting. I’ve done 24 hour fasts, 3 day fasts and even a 7 day fast. On the 7 day fast I think I got my ketones up to around 3.4. Pretty good! But I missed eating! Not that I felt hungry. I just missed the actual chewing part, the smells, the taste, the visuals, you know, all the sensory sensations of eating! So anyway, I’m cruising along around the 1.0 mark and one day after work (I’m the chef in my restaurant) I find myself with a lot of leftover fresh, wild mushrooms. So I cook them all up in Kerrigold Butter and a little olive oil. Add some asparagus and caramelized onions. I put it all in a big pasta bowl and start eating. I couldn’t eat all of it, so I saved half and took it home to eat on my day off. Every night when I get home from work, I test my blood sugar and ketones. When I got home that night my ketones were an impressive 2.9 instead of the just acceptable 1.0. Holy cow! I couldn’t think of anything I did different except for those mushrooms.

That was Saturday night. So on Monday, I heated up my leftover mushroom mixture! I took my ketone reading before I ate. It was 1.3. Then an hour after I ate the mushrooms it was 2.6. Dang! So, I’m going to be experimenting this week. I made some bone broth on Monday and I’m going to be sauteing some Shitake and Oyster mushrooms and adding them to may bone broth and see what my ketone readings are like. Anybody else have a jump in ketones like this by eating certain foods? Again, my only way to raise ketones in the past was to fast or exercise! Let me know.

Read any good books lately? I have!

As you look at the the titles of the books, you might get the general idea that I’m concerned with my health, want to lose weight and want to get complete control of my blood sugar. How’s it going you might ask? Its going great! Since July of 2014 when I started my journey to health and feeling good I’ve lost 70 pounds, I’m in way better shape and I got off my high blood pressure and Type II Diabetes meds! I still have some belly fat going on, so I still am a work in progress. But I’m getting there! Here’s a list of the things I did in order to get back in shape and feeling good.

  1. First thing I did was fix my gut. It all starts in the gut. Once I started the 21 day Gut Cleanse I immediately started feeling better. I had to give up a lot of food items that I enjoyed, but it was worth it because I was feeling so good. Thank you Dr. Alejandro Junger!
  2. The next thing I did was recommended from the Clean Gut people. I asked them when I finished the program now what do I do? I didn’t want to go back to eating the way I had been and screw everything up again. So, I was pointed to and The Primal Blueprint people. So I eat like a caveman! I’ve given up grains and all forms of sugar and I eat a low carb, high fat diet! Bacon and eggs really is the Breakfast of Champions! This is how I lost most of my weight and got back in shape. I’m going to eat like this for the rest of my life, which hopefully will now be a little bit longer than before I started all this!
  3. So even with the weight loss I still had some belly fat that I wanted to get rid of. I’m still working on that, but I am making progress. But I had a setback as describe in number 4.
  4. The summer of 2016 was filled with socializing from visiting family and friends and going out to dinner with our local friends. I got a little off track with the eating and drinking. I actually gained a little weight! So I tried to ramp up my Primal caveman eating and guess what! I was stuck. The dreaded weight loss plateau! At the same time I noticed my blood sugar was getting a little high. I was perplexed because I was not eating any carbs and I couldn’t get my blood sugar numbers back down. I’m talking number in the 150 to 180 range
  5. So I hit the books and turned to full time Ketosis and now fasting. Its going great. I’m losing weight again and my blood sugar number are great. 100 to 90, sometimes 87! When you’re in Ketosis your body is burning fat, your fat, for energy. Fasting amps up the process and has all kinds of other benefits.

6 Day Fast Over!

I scheduled myself to do a 7 day fast drinking only water, maybe some coffee, bone broth and tea. But my wife scheduled a get together with some friends on Sunday, which would be the 5th day of the fast! I don’t care what kind of diet or regimen you’re on and how dedicated you are, socializing is the biggest momentum killer in the universe! If the friends were fasting, it would be great, but they think I’m crazy (who, me?).  So I will not get a smidgen of support. And if we go to their house, the fast is over. On top of that it’ll be over with the worst possible food choices (for me) and there might be some alcohol involved! Not what you want to drink on an empty stomach. So, if I have to go, I’ll have to ease out on Saturday, which makes it only a 3 day fast. I’ve already done a 4 day fast and felt great. I was looking forward to a 7 day, and feeling even greater, I mean better! So we’ll see. Bookmark this page and look for updates.

Day 1, Wednesday, 11/04/16
In the meantime, here’s me report for day 1. Ate my last meal the day before around 5pm. A half pound burger on an oopsie roll! Mmmmm, mmmm, good! Low carb, high fat. Got up on day 1, started with a 15 min swim in the pool, then walked to the Hilton Health Club and did the HIIT Pit for a half hour! Trying to burn up a large quantity of sugar. Went to work. Didn’t eat anything (of course). Didn’t even taste anything I made for the restaurant! Blood sugar around 100 for most of the day. When I got home it was 113 and my ketones were .6, so going ok. Want to get those ketones way up there though. 3.0 would be nice.

Day 2, Thursday, 11/03/16
Woke up and my entire body was sore from yesterday’s HIIT Pit workout! Loosened up in the pool. Swam for 15 minutes, then did a 70 minute walk around town. Its the normal walk. Felt good. Got back home and had a BPC, bullet proof coffee, and one more cup of coffee. I added a tablespoon of MCT oil to my BPC and got the expected results! A bowel movement! Cleaned me out! Bye burger! I am now running on empty! I don’t plan to ingest anymore MCT oil, which is basically a bottle of ketones. I want to start running on my own ketones made from my own fat! So no more fat intake. I will just be drinking water, bone broth and tea (mostly my own kombucha). So about an hour after my coffee, my bs was 131 and ketones were .5. Ketones were not very high after having a tablespoon of MCT oil, but they may have all gone down the toilet! Sorry about that! No more talking about BMs and toilets! I will check my bs throughout the day and my ketones when I get back tonight from work. And I’ll just be drinking steam distilled water all day and for a while. I’m not going to take any of my supplements. So I’m going to be resetting my body to zero! Don’t worry, if I start feeling weird, I’ll adjust! Later…

Day 3, 4, 5, 6
I made it through six days! I was going to do 7, but we had friends come over on that day for dinner. So eased out of the fast that morning on day 7. I ate half an avocado and a tablespoon of nut butter. I took the other half of the avocado and blended it with a bottle of my own low sugar kombucha. Felt great! I was getting concerned about the color and smell of my pee! So on the morning of Day 6 I went to the doctor’s office and gave them a sample for testing. The results came back normal, except for an unusually large amount of… KETONES! That’s what I was shooting for! Powered by ketones. I did my walking everyday, some sit ups and swimming too. I never felt dizzy or weak. My blood sugar readings were fantastic, going as low as 87 without any jitters or cold sweats. My highest blood ketone reading was 3.0. So, all in all, a great experience! I lost some weight, but have gained some back. I will have to try to incorporate some 24 and 36 hour fasts in my normal everyday life, especially after to a long term fast like this. I think that might ease the weight re-gain a bit. But my blood sugar has stayed golden! I believe I reset my insulin resistance.