Keto Diet For Dummies

Keto Diet For Dummies

Keto Diet For Dummies

Keto Diet For Dummies



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Millions of people have lost weight and become healthier on the keto diet, and you can too!

Keto Diet For Dummies is your all-in-one resource for learning about the keto diet, getting started and reaping the full benefits like so many others have. The keto diet has gained immense popularity due to its effectiveness and the ever-growing science backing it. Keto Diet For Dummies provides you with the information and resources you need to succeed and achieve your goals.

With the Keto Diet For Dummies book you’ll learn how to:

  • Stock a keto kitchen
  • Prepare more than 40 tasty keto recipes
  • Eat right while dining out
  • Overcome any obstacles
  • Enjoy a healthier and more rewarding lifestyle

Recipes in Keto Diet For Dummies include: Blueberry Almond Pancakes, Avocado Cloud Toast, Meatball Marinara Bake, Cashew Chicken Stir-Fry, Salmon with Avocado Lime Puree, Pan-Seared Pork Chops with Apple, Creamy Cookie Dough Mousse, Lemon Jello Cake, Key Lime Panna Cotta and much more!

The keto diet (also known as ketogenic diet, low carb diet and LCHF diet) is a low-carbohydrate, high-fat diet that shares many similarities with the Atkins and low-carb diets. Maintaining this diet is a great tool for weight loss. More importantly though, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer's, epilepsy, and more. On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose.

For anyone looking to lose weight, become healthier, improve and stabilize their daily energy levels, and understand and benefits of the complex nutritional sciences of the keto diet, this book has it all.

Product Details

ISBN-13: 9781119579403
Publisher: Wiley
Publication date: 06/28/2019
Series: For Dummies Books
Format: eBook
Pages: 368
Sales rank: 124,188
File size: 10 MB

About the Author

Rami and Vicky Abrams are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded, a leading low-carb lifestyle blog; Total Keto Diet, one of the most popular keto apps; and So Nourished, Inc., a low-carb product company, to help share its health benefits around the world.

Table of Contents

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

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