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