David Morgan

Formerly Morgan Communications

Getting Started on Keto

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Personal Disclaimer:
I am not a doctor. The information I provide is based on my personal experience. Any recommendations I make should be discussed with your doctor.

To be clear, I am no expert on Keto but I have learned a lot and have been very successful with Keto so far. I also am no writer either. These posts are at times just a gathering of info that I have sent to friends on Facebook or posted in groups there. My posts will elaborate on these and other related topics!

As far as the Ketogenic Diet, or way or eating, basically it is like the well known Adkins program only with more fat and less protein. Continue reading

Beware of “hidden” high fructose corn syrup

“…high fructose corn syrup now goes by a new, deceitful name – “Natural Sweetener” – designed to trick customers into making ill-informed choices that will impact on their health.”



Keto Tips – Immersion Blenders and BPC

I know a lot of people doing Keto do some version of Bullet Proof Coffee (BPC). The first time I attempted it, I poured my piping hot, just brewed coffee with all the ingredients into our blender only to realize Continue reading

Misc Keto Tips – Ketchup

No one loves ketchup more than me. When I first started Keto I was surprised at how many carbs was in it. I know some people make their own and there are ones you can get at health food shops etc. We decided to Continue reading

Hidden Carbs

In order to be successful on Keto you must read ingredient labels and know hot to spot hidden carbs.  Just because something is sugar-free doesn’t mean its Keto friendly. Manufacturers are intentionally deceitful and the FDA isn’t as stringent as I think they should be.

Dehydration and Electrolytes

Feeling light headed? Leg cramps? Constant thirst? You are likely dehydrated and in need of electrolytes. There are a few ways to take care of this. Increase your salt intake to start. Some people do a pink salt sole. I tried to find something easy and tasty and found Powerade Zero. It is Keto friendly as long as you are not sensitive to artificial sweeteners like Sucralose. Comes in a few flavors. $0.68 at Wal-Mart, $0.89 at Food Lion.

Calculating Net Carbs

Make sure you aren’t selling yourself short on your daily carb intake by knowing how to calculate net carbs.

Net Carbs = Total carbohydrates per serving minus number of grams of dietary fiber per serving, minus 1/2 the number of grams of sugar alcohols if 5 or more from total carbohydrates.

HOWEVER: In this FB video, Dr. Eric Westman cautions that he teaches to count total carbs and not net carbs because some people are susceptible to having their body absorb the fiber grams and sugar alcohols and affect Ketosis. I guess this is where I tell you that your mileage may vary. I cannot argue with this man as he is a foremost expert in the Ketogenic world.


Keto Calculator

Use this interactive calculator to help figure out your macro-nutrients
NOTE: In this FB video, Dr. Eric Westman talks about not needing to calculate macro-nutrients for Ketogenic weigh-loss. He does caution about taking in too much fat as it will ultimately have you consuming too many calories and inhibiting weight-loss.
Continue reading

LCHF FAQ’s and Answers

From Dr. Eric Westman’s Adapt Your Life Program – https://www.youtube.com/playlist?list=PL55Chm2jfDSpRlH64v1fUp9EEAM2RkAv7

Is a Ketogenic Diet Safe?

According to this clinical study done all the way back in 2004, a long term Ketogenic diet poses no known side effects.

Not enough? Here is some more supporting info.

Artificial Sweeteners

Everyone is different… Artificial sweeteners can cause some people to stall in their weight-loss efforts. There are some that are better than others. You have to read labels and ultimately use sweeteners with the lowest Glycemic Index (GI) impact, assuming your body tolerates them! These are going to be natural (found in nature!) and Sugar Alcohols. The following link breaks it all down.

The Best and Worst Low Carb Sweeteners

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