Table of Contents
Introduction: Keto: What's All the Buzz About? 5
Keto versus Other Low-Carb Diets 5
Your Ketogenic Cake 6
Biohacking Our Way to Good Health 10
My Story 11
Part 1 The Science of Keto
Chapter 1 It The Ketogenic Diet 25
The Basics in a Nutshell 25
Directing Your Body to Burn Fat 29
Ancestral Diet Logic 32
Our Bodies Were Designed to Be Either Sugar Burners or Fat Burners 33
What Is Nutritional Ketosis? 39
The Effects of Being a Sugar Burner in a Sugar and Processed Food-Filled World 42
The Energy Balance Model versus the Endocrine Model 43
Chapter 2 Exercise and Weight Loss 47
Ketosis: Receiving Proper Nutrition for Optimal Health 50
How Keto Differs from Other Low-Carb Diets (Paleo, Banting, LCHF, JERF, and Atkins) 54
Who Should Not Follow a Ketogenic Diet 57
Easing Your Transition to Keto 58
The Incredible Benefits of a Ketogenic Diet 58
Chapter 3 Following Keto 63
Macros: 80/15/5 Fat, Protein, and Carbohydrate 63
How to Know Whether You're in Ketosis: Testing Your Blood Sugar and Ketone Levels 68
Chapter 4 Beyond Macros: The Essentials of a Healthy Diet 75
Essential Fats 75
Essential Proteins 78
The Role of Healthy Carbs 78
Chapter 5 Hot Topics 85
What's the Difference Between Nutritional Ketosis and Ketoacidosis? 85
Bodybuilding and Keto 86
Ketone Supplements 86
Counting Calories? 87
Cheat Days and Carb-Loading 87
Natural and Artificial Sweeteners 89
Hydration 89
Keto for Special Health Conditions 92
Potential Side Effects of Keto 98
A Last Note on Health 98
Part 2 Recipes and Meal Plans
Chapter 6 Introduction to the Recipes 101
Chapter 7 Breakfast 106
Chapter 8 Appetizers, Snacks & Breads 132
Chapter 9 Salads & Soups 162
Chapter 10 Noodles & Rice 190
Chapter 11 Sides 212
Chapter 12 Poultry & Seafood 234
Chapter 13 Beef & Pork 270
Chapter 14 Desserts 314
Chapter 15 Sauces & Kitchen Staples 338
Chapter 16 Meal Plans 367
Allergen Index 372
Allergen Index 374
Compliant Food List 379
Special Thanks 380
Index 382
