The Everything Guide to the Ketogenic Diet: A Step-by-Step Guide to the Ultimate Fat-Burning Diet Plan

The Everything Guide to the Ketogenic Diet: A Step-by-Step Guide to the Ultimate Fat-Burning Diet Plan

by Lindsay Boyers

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Overview

Drop the weight and get healthy with a low-carb, high-fat diet!

Have you tried to lose weight on low-carb diets, only to find yourself struggling with cravings and ultimately putting the weight back on? It's time to try the ketogenic diet, a healthy eating plan that is low in carbs, high in fats, and moderate in protein. This combination provides real fat-loss results, as your body burns fat for fuel. In this all-in-one guide, you'll learn:
  • How your body obtains energy
  • What ketosis is and how it helps you lose weight
  • How to calculate your personal macronutrient ratio
  • Which foods to avoid and embrace
  • How to reduce your body fat and improve insulin levels
With customizable daily meal plans, you'll learn how to adapt the ketogenic lifestyle to suit your own needs and tastes. If you're looking to lose weight, improve your energy, and never feel deprived with flavorful, natural whole foods, The Everything Guide to the Ketogenic Diet has you covered.

Product Details

ISBN-13: 9781440586910
Publisher: Adams Media
Publication date: 04/10/2015
Series: Everything®
Pages: 288
Sales rank: 540,428
Product dimensions: 7.90(w) x 9.10(h) x 0.70(d)

About the Author

Lindsay Boyers is a holistic nutritionist specializing in the keto diet, gut health, mood disorders, and functional nutrition. Lindsay earned a degree in food and nutrition from Framingham State University, and she holds a Certificate in Holistic Nutrition Consulting from the American College of Healthcare Sciences. She has written twelve books and has had more than 2,000 articles published across various websites, including MindBodyGreen, Healthline, Livestrong, The Spruce, and VeryWell. Lindsay truly believes that you can transform your life through food, a proper mindset, and shared experiences and that’s what she aims to convey to her readers.

Table of Contents

Introduction 9

01 Understanding Ketosis 11

What Is Ketosis? 12

How Your Body Obtains Energy 12

The Creation of Ketones 15

Ketosis and Weight Loss 15

How to Induce Ketosis 16

Signs That You Are in Ketosis 17

Managing Uncomfortable Symptoms 20

02 All about Fat 23

Low-Fat Diet Myths 24

Why Fat Is Your Friend 28

Reducing Body Fat 29

Improving Your Blood Sugar and Insulin Levels 30

Feeling Satisfied While Losing Weight 32

03 Ketogenic Diet Basics 35

What Is the Ketogenic Diet? 36

Calculating Your Macronutrient Ratio 36

Foods to Eat and Avoid 38

Intermittent Fasting on the Ketogenic Diet 41

Starting a Ketogenic Diet 41

Planning Meals for Long-Term Success 45

04 Medical Applications 47

The Ketogenic Diet for Epilepsy 48

Alzheimer's Disease and Ketosis 51

Can Ketosis Help Other Health Conditions? 53

05 Risks and Concerns 57

Ketosis versus Ketoacidosis 58

Purported Risks 59

When the Ketogenic Diet Should Not Be Used 61

Testing Your Ketone Levels 63

Staying Safe and Achieving Success 65

06 Breakfast 69

07 Lunch 81

08 Dinner 97

09 Soups, Dressings, and Sauces 113

10 Salads 129

11 Side Dishes 145

12 Vegetarian 161

13 Snacks 177

14 Desserts 193

15 Fat Bombs 209

16 Smoothies 225

17 Slow Cooker Recipes 245

Appendix A Shopping List 265

Appendix B Sample Meal Plans 267

Appendix C Resources 277

Standard U.S./Metric Conversion Chart 278

Index 279

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