Introduction 1
About This Book 2
Foolish Assumptions 3
Icons Used in This Book 3
Beyond the Book 4
Where to Go from Here 4
Part 1: Getting Started with the Keto Diet 5
Chapter 1: Brushing Up on the Basics 7
Understanding What the Keto Diet is 7
Standard ketogenic diet 10
Targeted ketogenic diet 11
Cyclical ketogenic diet 11
High-protein ketogenic diet 12
Deciding Whether the Keto Diet is Right for You 13
You want to lose weight fast and keep it off 13
You’re not afraid of a little commitment 13
You want to decrease your risk of diabetes 14
You’re tired of feeling run down and sluggish 14
You want to get healthy and stay that way for a long time 14
Flipping the Switch on Your Metabolism 15
Consuming the right ratio of macronutrients: Fat, protein, and carbs 15
Knowing when you’ve entered a state of ketosis 17
Knowing when to stop 17
Clearing Common Hurdles 18
Dietary restrictions 19
Carb cravings 19
Unpleasant side effects 19
Social pressures 20
Chapter 2: Weighing the Pros and Cons of the Keto Diet 21
The Numerous Benefits of a Keto Diet 22
Weight loss 22
Improved body composition 23
Increased energy 24
Improved mental focus .26
Better sleep 27
Stabilized blood sugar 28
Healthier cholesterol levels 29
Reduced blood pressure 30
Reduced acne 30
Less inflammation 31
Health benefits 31
Potential Drawbacks of the Keto Diet 34
Keto flu 34
Keto breath 35
Ketoacidosis 35
Nutritional deficiencies 36
The Lowdown on Fat and Cholesterol 36
Identifying the real villains: Sugar and processed foods 37
Taking the blame off dietary fat 37
Exposing the truth about cholesterol 37
Chapter 3: Understanding What Happens to Your Body in Ketosis 39
Exploring Your Body’s Flex-Fuel System 40
Burning carbs: Glycolysis 40
Burning fat: Ketosis 41
Burning protein: Gluconeogenesis 42
Following the Energy Flow along the Metabolic Pathways 43
When food is available 43
When the body is in fasting mode 44
When the body is in starvation mode 45
Anticipating Changes in How You’ll Feel 46
Short-term changes 47
Long-term changes 47
Testing to See if You’re in Ketosis 48
Urinalysis testing 49
Blood testing 49
Chapter 4: Getting to Know Your Macros 51
Loading Up on Healthy Fats 51
Healthy fats 52
Less healthy fats 54
Unhealthy fats 57
Consuming Moderate Amounts of Protein 58
Cutting Unnecessary Carb Consumption 58
Part 2: Doing the Keto Diet 61
Chapter 5: Stocking Up on Keto-Friendly Foods 63
Out with the Old: Clearing Out Your Carb-Heavy Stock 64
Ridding your shelves of sugar 65
Ditching flours and grains 68
Eliminating starchy vegetables 70
Tossing high-glycemic fruits 71
Purging all processed foods 72
In with the New: Healthy Fats, Proteins, and Carbs 73
Saying hello to healthy fats 74
Stocking up on healthy proteins 83
Opting for healthier carbs 84
Scoping out healthier sweeteners 87
Shopping for pre-fab keto products 88
Chapter 6: Checking Out Your Beverage Options 93
Making Water Your Go-To Beverage 93
Calculating your water intake 94
Flavoring your water with fruits and herbs 94
Adding a no- or low-calorie water enhancer 96
Adding electrolytes 99
Opting for Coffee or Tea 100
Checking out your coffee choices 100
Considering your tea selections 101
Finding a Suitable Milk Replacement 102
Considering Alternatives to Fruit Juice and Soda 104
Avoiding diet sodas 105
Shopping for keto-friendly energy drinks 105
Drinking Alcohol on the Keto Diet 106
Leaning toward the low-carb options 108
Avoiding the high-carb options 109
Choosing a chaser 110
Chapter 7: Achieving Ketosis Step by Step 111
Personalizing Your Keto Goals 112
Setting your weight goals 112
Targeting specific health conditions 115
Preventing future health problems 118
Calculating Your Macro Targets 118
Total calories 119
Fat grams 122
Protein grams 123
Carb grams 124
Planning and Preparing Meals 124
Snacking without Blowing Your Diet 125
Snacking in moderation 126
Keeping the carbs at bay 126
Replenishing Lost Fluids and Electrolytes 127
Drinking plenty of water 127
Restoring your electrolytes 127
Chapter 8: Making Sure You’re Getting the Nutrition You Need 129
Counting Net Carbs, Not Total Carbs 130
Curbing Your Protein Intake 130
Going Full Fat, Skipping Low-Fat 132
Replenishing Your Electrolytes 133
Adding Healthy Oils to Your Diet 133
Getting Enough Fiber 134
Chapter 9: Eating Out and Loving It! 139
Choosing Keto-Friendly Restaurants 140
Steakhouses and barbeque 140
Buffets 141
Seafood 141
Mediterranean 142
Japanese 143
Chinese 143
Steering Clear of Carbs 144
Loading Up on Fats and Proteins 146
Making Special Requests 147
Ordering Keto by Meal: A Few Suggestions 148
Breakfast 148
Lunch 149
Dinner 149
Opting for a Low-Sugar Beverage 150
Dining at the Homes of Relatives or Friends 151
Communicating your preferences 151
Bringing your own beverage 152
Part 3: Overcoming Obstacles 153
Chapter 10: Dealing with Undesirable Side Effects 155
Getting Over the Hump: The Keto Flu 155
Watching for Signs of Ketoacidosis 158
Addressing More Specific Side Effects 159
Cramps 159
Constipation 160
Diarrhea 161
Heart palpitations 162
Keto breath 163
Reduced strength or endurance 164
Hair loss 165
High cholesterol 166
Gallstones 168
Indigestion 169
Rashes 170
Chapter 11: Alleviating Any Social Pressure 173
Staying Focused 174
Letting Your Social Circle in on Your Journey 178
Talking with Your Doctor 181
Part 4: Maximizing the Benefits 185
Chapter 12: Fasting 187
Recognizing the Benefits of Fasting 188
Accelerating fat loss 188
Boosting muscle gain 190
Accelerating recovery and repair 192
Improving skin tone 193
Slowing the aging process 194
Improving brain function 195
Reducing inflammation 197
Detoxing cells 198
Sampling Different Fasting Methods 200
The 16-hour fast 200
One meal a day 201
5-2 regimen 202
Alternate-day fasting 203
Reducing the Downside of Fasting with the Keto Diet 203
Getting your mind right 203
Starting slow and building your fasting muscle 204
Staying active 204
Maintaining healthy keto changes 204
Staying hydrated 205
Chapter 13: Maintaining a Fitness Routine 207
Anticipating the Impact of the Keto Diet on Exercise 208
Exercising while transitioning into keto 208
Exercising when you’ve adapted to keto 209
Exercising while intermittent fasting 214
Adjusting Your Macros to Accommodate Exercise 216
Optimizing muscle gain 216
Optimizing fat loss 220
Adjusting for endurance 221
Choosing the Right Style of Keto for Your Unique Goals 221
Following the standard ketogenic diet 222
Following a high-protein ketogenic diet to build muscle mass 222
Following a targeted ketogenic diet to build workout progress 223
Using a cyclical ketogenic diet for your endurance goals 224
Adapting Your Exercise Routine 228
Anaerobic exercise: High-intensity interval training and resistance training 228
Aerobic exercise 229
Balance or stability 230
Flexibility or stretching 231
Bonus workouts to reach your goals 233
Considering Supplements That May Help 236
Low-carb protein supplements 236
Creatine 239
MCT oil 240
Ketones 240
Other supplements for overall health 241
Part 5: Keto Recipes 243
Chapter 14: Breakfast: Starting Your Day the Keto Way 245
Chapter 15: Keto Lunches 255
Chapter 16: Keto Dinners 265
Chapter 17: Sides .275
Chapter 18: Appetizers and Snacks 283
Chapter 19: One-Pot Wonders 291
Chapter 20: Desserts: Having Your Sweets and Eating Them, Too 301
Part 6: The Part of Tens 315
Chapter 21: Ten Benefits of Being in Ketosis 317
Jump-Starting Weight Loss 317
Stabilizing Blood Sugar 317
Increasing Energy 318
Lowering Cholesterol Levels 318
Lowering Blood Pressure 318
Getting Better Sleep 319
Eliminating Cravings 319
Looking Your Best 319
Lifting Your Mood 319
Stopping Inflammation in Its Tracks 320
Chapter 22: Ten Sources of Healthy Fats 321
Avocado/Avocado Oil 321
Ghee 322
Coconut Oil 322
Olive Oil 322
Almonds 323
Grass-Fed Beef 323
Medium-Chain Triglyceride Oils 323
Fatty Fish 324
Hemp Seeds 324
Nut Butters 324
Chapter 23: Ten Keto Resources 325
Diet Doctor 325
Total Keto Diet App 326
Healthline Nutrition 326
Tasteaholics 326
Peter Attia 327
Mark’s Daily Apple 327
KetoConnect 327
Reddit’s /r/keto Subreddit 327
Keto Macro Calculator 328
Facebook Keto and Low-Carb Groups 328
Appendix: Metric Conversion Guide .329
Index 333
