The Keto diet continues to grow in popularity as people across the country are learning more and more about it. However, there is conflicting research regarding the safety of consuming unlimited amounts of items such as bacon, cheese, fatty cuts of meats, and fried pork rinds. A large percentage of Keto dieters find the 70–80 percent fat intake requirement unsustainable, and even worrisome due to potential health implications. Many people are curious about the Keto lifestyle, given the weight loss results they hear about from others, but will not attempt the diet as the fat intake requirement sounds daunting!
Almost Keto will provide a formal, lower fat, higher fiber, higher micro-nutrient nutrition plan while still employing cleaner keto-approved foods. It will help readers yield positive weight loss and blood sugar level results while providing a more sustainable and healthier lifestyle. A practical how-to guide with nutrition education (cited with studies), Almost Keto also provides over 100 recipes that incorporate keto-approved foods.
Nutritionist Aimee Aristotelous will teach you everything you need to know (and more), including:
- Explaining the different types of Keto and the principles and foundation of the diet
- Niche Keto foods to know and what to eliminate
- Debunking mainstream dietary myths
- Provide sample meal plans, even including vegan and plant-based options
- How to prevent or treat Type 2 Diabetes with food
- Offer dozens of delicious, Keto-friendly recipes you'll want to try immediately
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About the Author
Richard Oliva is a certified nutritionist who specializes in ketogenic, gluten-free, and sports nutrition. He is a third-degree black belt in judo who has competed internationally and won state, national, and international titles. Oliva has conducted numerous nutrition seminars for colleges, health clubs, and medical practices, and has appeared in nutrition and cooking segments on NBC affiliate KSEE 24 News in California. He loves to share his lifetime passion for both nutrition and judo and has helped thousands of people learn how to eat better and improve their health and fitness. Richard earned his Nutrition and Wellness certification through American Fitness Professionals and Associates. He also has a Bachelor of Science degree in geology from Kent State University in Kent, Ohio. An Ohio native, he currently resides in Fort Lauderdale, Florida, and enjoys practicing judo as well as weight training, cooking, traveling, and spending time with his wife and three sons.
Dr. Kenneth Akey, a graduate of the University of California, Irvine, School of Medicine, is a board-certified pediatrics doctor who is based in Newnan, Georgia. In his 25 years of private practice, he has cultivated many strong relationships with his patients and their families. Dr. Akey’s passions include developmental pediatrics and nutrition. He stresses the importance of a healthy diet to all of his patients and their parents, as they are often the ones with ultimate control over what their child eats. When Dr. Akey isn’t providing warm, knowledgeable care for children, he enjoys working out, being involved at his church, and spending time with his wife, children, and grandchildren.
Read an Excerpt
The ketogenic diet that promotes weight loss from being in the state of ketosis, by consuming a large percentage of fat, is one of the most popular fad diets today. The diet’s two primary pieces of criticism are that the requirement of 75 to 80 percent of calories coming from fat may be dangerous in the long term, and the sustainability of this restrictive food regimen is difficult for the average person to maintain. Almost keto incorporates healthier keto foods that are known to help with weight loss, inflammation, and overall wellness while consuming a moderate (as opposed to high) amount of fat. Different ways of adhering to the keto diet have been coined recently as many people are needing to find alternatives to the strict lifestyle. For example, “dirty keto” refers to the potentially dangerous approach of having carte blanche to all items such as bacon and bun-less fast food burgers. The term and title “almost keto” reflects the use of most keto-approved foods in a healthier and more sustainable manner, characterized by less fat and more nutrient-dense carbohydrates by way of green vegetables and low-sugar fruits.
Google trends charts have shown that the keto diet has been searched far more than the terms “paleo,” “Whole30,” and “intermittent fasting” in recent years. The popularity of the keto diet is on the rise, but there is conflicting research regarding the safety of consuming unlimited amounts of items such as bacon, cheese, fatty cuts of meats, and fried pork rinds. Aside from the safety concerns expressed by a variety of medical and nutrition professionals, quitting the keto lifestyle after a short-lived stint of weight loss is commonplace when dieters can’t find sustainability in the food regimen. Another concern is the “keto flu,” which is a term describing symptoms often experienced upon transition into the keto lifestyle—a characteristic of this “flu” is a variety of gastrointestinal issues, constipation being the most common. This rite of passage and supposed marker of progress is most likely a result from the lack of fiber and other essential micronutrients in the strict keto plan.
Generally speaking, many have success with weight loss and improved blood sugar levels when adhering to the keto food regimen, but should these results be attributed only to the fact that high levels of fat are being consumed? Coincidentally, keto foods are also low in sugar, and it has been proven, time and again, that consuming less sugar will result in weight loss as sugar turns into fat if not burned. Moreover, when one transitions from the standard American diet to a highly restrictive keto regimen, lower caloric intake will naturally ensue, also contributing to weight loss. Many keto dieters are coming to these realizations on their own but then seek guidance for their newly adjusted almost keto approach, as they do not have a formal plan to follow. Almost Keto provides you with a structured lower-fat, higher-fiber, higher-micronutrient nutrition plan while still employing cleaner keto-approved foods, allowing you to yield positive weight loss and blood sugar level results with a more sustainable and healthier lifestyle.
1. Why Mainstream Dietary Recommendations Are Making Us Unhealthy
2. The Different Types of Keto, Explained
3. The Almost Keto Four-Step Guide to Getting Started
4. “Do’s and Don’ts” of Almost Keto & the Perfect 10 Foods
5. Almost Keto Tactics for Success
6. Foods to Eliminate or Limit and Why
7. Where Do My Almost Keto Nutrients Come From?
8. Popular Nutrition Myths, Busted!
9. Niche Keto Foods to Know About
10. Vegan Almost Keto: A Plant-Based Option by Joy Giannaros
11. Vegan Almost Keto: How-To Guide by Joy Giannaros
12. Food Groups & Servings
13. Sample Meal Plans
14. How to Prevent or Treat Type 2 Diabetes with Food
15. Dirty Secrets of Our Food Supply
16. Almost Keto Meal-Planning System
17. Almost Keto Breakfast Recipes
18. Almost Keto Lunch Recipes
19. Almost Keto Dinner Recipes
20. Almost Keto Side Dishes, Snacks, Dressings & Sauces