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Short Summary
Main recommendation: Dr. Westman says that on his prescription-strength keto approach he advises patients to avoid keto-labeled drinks, nuts and nut-based products, keto-branded junk foods, and excess high-calorie or carb-containing foods such as cheese, cream, oils, butter, and vegetables, since in his experience these items can stall weight loss, though he notes some people's metabolisms can tolerate them. Dr. Eric Westman says there is no such thing as a "keto food," since keto is a metabolic state in which the body burns fat.
Key Points
- Keto-labeled products are not inherently keto-appropriate, since any company can use the word "keto" and it is not carefully monitored.
- Dr. Westman says ketone drinks, MCT oil in coffee (Bulletproof Coffee), and apple cider vinegar are unnecessary to enter ketosis in his experience, and that ketone drinks have not been studied in high-quality research for obesity or diabetes treatment.
- Dr. Westman recommends avoiding nuts and all nut-derived products (including nut butters and nut flours such as almond and coconut flour) when starting out, if the goal is to get results the first time.
- Calories still matter: Dr. Westman says calories still matter: cheese, cream, oils, and butter are calorie-dense and should be limited, and non-starchy vegetables also contain carbohydrates and should be limited.
Details Worth Noting
- Concrete instructions: Avoid any drink labeled "keto," ketone supplements, MCT or oil-added coffee, and apple cider vinegar unless you enjoy it and it is not required; do not add oils or butter to coffee. Remove all nuts (cashews, almonds, peanuts) and nut products (peanut butter, almond butter, almond flour, coconut flour) when starting. If it is not working, try removing nuts even if others eat them. Avoid store-bought "keto" packaged foods and candy bars, and choose real foods for sweetness and nutrition. Limit cheese, cream, oils, butter, and vegetables rather than eating them unrestricted, since a well-formulated keto program naturally reduces calories.
- Westman notes that the strict version he teaches is aimed at people with significant metabolic issues such as obesity, diabetes, and polycystic ovary syndrome, and may not suit people with little weight to lose or who exercise heavily.
- He says hunger typically fades within a day or two, and in his experience with proper implementation he sees about one to two pounds of weight loss per week.
- The non-starchy vegetables he mentions as commonly eaten by his patients are asparagus, broccoli, Brussels sprouts, cauliflower, and celery.
Bottom Line
Dr. Westman says keto success depends on your individual metabolism and on strict control of nuts, calorie-dense add-ons, and "keto" branded products rather than on buying special keto items, so he recommends starting stricter and adjusting based on your results.
