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Weight Loss

Drop 25 Pounds, Reverse Diabetes, and Heal Your Pancreas With This Diet Plan

Beat inflammation and boost your overall health.

Want to speed off spare pounds and feel better than you have in years? Then give your pancreas some TLC. “For millions of us, the organ has become so overworked and clogged with fat that it no longer does its many jobs properly,” explains Nashville-based family physician and YouTube sensation Ken Berry, M.D. “That includes making the insulin we need to control blood sugar.”

A sputtering pancreas can produce too much or too little insulin; either way, it leads to weight gain, fatigue, inflammation, type 2 diabetes, and a host of other problems. The good news: “A lazy keto diet can heal your pancreas in a matter of weeks. No pill or treatment works better,” says Dr. Berry. It’s so effective that folks report using the approach to restore pancreas health and melt 10, 15, even 25 pounds super fast!

How Lazy Keto Works

When your pancreas sends out an SOS, “you find yourself tired or foggy after high-carb meals because you’re struggling to get blood sugar down,” says Dr. Berry. He notes that typical sugar-spiking diets require constant insulin production and put too much stress on the organ.

Plus, “insulin is a hormone that stores excess sugar as fat. Once it fills your fat cells and liver, it stores fat in your pancreas,” says the doc, who personally lost 65 pounds and reversed prediabetes. “At that point, you have or are at very high risk for type 2 diabetes. It’s such a common problem that many radiologists see a fatty pancreas in routine scans and don’t note it in their reports.” But clearing out your pancreas has a huge impact.

How Lazy Keto Heals and Slims

The lazy keto diet is all about naturally reducing blood-sugar production. “Basically, that means replacing foods high in carbs with foods high in natural fat and protein,” says Dr. Berry. “Once you do, your body stops burning blood sugar as its main fuel and starts burning fat instead. Insulin levels actually hit a sweet spot that lets you burn the most fat possible.” Bonus: “Because it’s so dangerous, fat in the pancreas burns first. That’s why type 2 diabetes can improve and reverse so quickly.”

There are a lot of other benefits, too. Studies show that weight loss more than quadruples. Not to mention, improving blood-sugar and insulin levels is very soothing. “Inflammation is reduced, so you release pounds of retained fluid and relieve stress on your entire system,” says Dr. Berry.

“You notice an immediate improvement in everything from joint pain to mood and memory.” Reduced inflammation also calms an overstimulated immune system, so autoimmune issues like psoriasis, IBS, and thyroid disease improve or go away. “Energy surges too, because you’re getting healthier without starving yourself. Lazy keto lets you eat until you’re full and still experience life-changing results.”

Hate counting carbs and measuring portions? Skip it! “Just make my basic plate at every meal: about one-third green vegetables and the rest fat-rich meat with natural fat like bacon or butter on top,” Dr. Berry says. “Stick to as many one-ingredient foods as you can—cream, eggs, steak, broccoli. That’s off-the-charts perfect keto and it’s still really easy.” But also cut yourself slack. “The goal is to eat fewer carbs in a way you can sustain. If that means hot dogs or fast-food burgers with no bun, you’re still going to end up much healthier than if you eat a high-carb diet. You don’t have to set the bar high to end up a big winner!”

Sample Menu

A lazy keto diet gets about 70 percent of its calories from fat, 25 percent from protein, and 5 percent from carbs. Dr. Berry’s lazy alternative: At each sitting, fix a plate that’s one-third non-starchy veggies and the rest fat-rich protein topped or prepared with natural fat. “Sticking with it is most important,” says Dr. Berry, who loves recipes at “Just do the best you can.” As always, get your doctor’s okay to try any new weight-loss plan.

Breakfast: Eggs, any style, with your favorite breakfast meat and any leftover veggies in your fridge (such as mushrooms and greens)

Lunch: Lettuce-wrapped hot dogs with low-carb toppings, such as sugar-free ketchup, mustard, dill relish, side of sauerkraut, or low-carb slaw.

Snack: Spread slices of deli meat with soft cheese, roll and enjoy; or simply grab some macadamia nuts, pork rinds, jerky or hard-cooked eggs.

Dinner: In slow cooker, rub 4 lbs. pork shoulder with spices; cook on low with 1 cup broth, 8 hrs. Enjoy with buttered veggies. Serves 8

This article originally appeared in our print magazine.

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