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INTERMEDIATE

Dr. Benjamin Bikman

Insulin First Keto

70%
Fat
25%
Protein
5%
Carbs
1800/day
Calories
16:8
Fasting

About Dr. Benjamin Bikman

Dr. Benjamin Bikman is a metabolic scientist at Brigham Young University. Author of Why We Get Sick, he argues that elevated insulin is the root cause of virtually all modern chronic disease.

The Protocol Explained

Insulin First Keto targets insulin reduction as the primary goal. Every food choice is evaluated by its insulin response. Emphasises protein timing, avoidance of snacking and eliminating all insulinogenic foods.

Macro Breakdown

Fat70%
Protein25%
Carbs5%

What to Eat and Avoid

Eat Freely

  • Fatty meats
  • Eggs
  • Non-starchy vegetables
  • Avocados
  • Olive oil
  • Full-fat dairy in moderation
  • Nuts

Avoid

  • All refined carbohydrates
  • Snacking between meals
  • Sweet fruits
  • Low-fat products
  • Vegetable and seed oils

The Science

1.Bikman BG. Why We Get Sick 2020: Insulin resistance as unified theory of chronic disease
2.Lustig RH. Obesity Reviews 2010: Fructose causes insulin resistance through hepatic mechanisms
3.Hallberg SJ. Diabetes Ther 2018: Sustained ketosis reverses insulin resistance

Expected Results Timeline

Week 1-2
Insulin Drop
Eliminating insulinogenic foods, initial hunger adjustment
Week 3-4
Fasting Adaptation
No-snack pattern established, insulin baseline lowering
Month 2
Metabolic Repair
Insulin sensitivity measurably improving, energy stable
Month 3+
Insulin Mastery
Low basal insulin, fat burning optimised, cravings eliminated

Who Is This Protocol For?

✓Those with insulin resistance or metabolic syndrome
✓People wanting to understand the root cause of weight issues
✓Those who have failed other dietary approaches

Success Story

Understanding insulin changed everything for me. Stopped snacking, dropped carbs and watched my weight melt away.

Omar M. from Cairo, Egypt Lost 15kg

Disclaimer: KetoDieting is not affiliated with, endorsed by, or connected to the doctor or researcher featured on this page. The protocol presented is based on publicly available information about their recommended dietary approach. No affiliate links are used. This content is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet or lifestyle.

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