Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation

by Steven R. Gundry MD

Overview

From the author of the New York Times bestselling Plant Paradox series comes this revolutionary take on the keto diet that debunks common myths and shows readers how to reap the rewards of keto with less restriction

Like many doctors and nutrition experts, bestselling author Dr. Steven Gundry has long endorsed the ketogenic diet—a style of eating that heavily restricts carbohydrate intake to make the body burn fat for fuel. Because ketosis offers a variety of health benefits, including weight loss, reduced risk of illness, and enhanced energy, Dr. Gundry believed his patients’ efforts to adhere to the challenging regimen was worthwhile. That is, until his research uncovered a shocking truth: We’ve gotten keto all wrong.

In Unlocking the Keto Code, Dr. Gundry reveals the biological mechanism that makes keto diets so successful: a cellular process known as “mitochondrial uncoupling.” As it turns out, ketones are not the magical fuel source they’ve been made out to be; in fact, the body cannot run on ketones and fats alone. Over the long term, a very low carb-diet can lead to muscle wasting and poor cognitive health.

Luckily, you don’t have to restrict all carbs to reap the benefits of ketosis; you simply have to have enough ketones and other plant compounds called polyphenols present in your body to “unlock” the process of mitochondrial uncoupling. In this insightful, empowering, eminently practical book. Dr. Gundry explains the many ways readers can ignite this process, from feasting on plant-based foods (carbs that are typically off-limits on a keto diet!) to enjoying ketone generating foods such as goat and sheep milk products, to implementing a timed eating schedule. You will even discover the real reason how superfoods, even apple cider vinegar, work their magic; and its not what they you think!

Grounded in cutting-edge science, this is the book for all the people who have tried and failed on a keto diet; for vegetarians and vegans who want to go keto; and for anyone who wants to lose weight and enjoy better health while eating a wide variety of foods. With food lists, hacks, and all-new recipes, Unlocking the Keto Code makes going keto easy and enjoyable for the first time.

Product Details

ISBN-13:	9780063118386
Publisher:	HarperCollins Publishers
Publication date:	03/08/2022
Series:	Plant Paradox Series , #7
Pages:	272
Sales rank:	18,720
Product dimensions:	6.80(w) x 9.10(h) x 1.10(d)

About the Author

Steven R. Gundry, MD, is the director of the International Heart and Lung Institute in Palm Springs, California, and the founder and director of the Center for Restorative Medicine in Palm Springs and Santa Barbara. After a distinguished surgical career as a professor and chairman of cardiothoracic surgery at Loma Linda University, Dr. Gundry changed his focus to curing modern diseases via dietary changes. He is the bestselling author of The Longevity Paradox, The Plant Paradox, The Plant Paradox Cookbook, The Plant Paradox Quick and Easy, and Dr. Gundry’s Diet Evolution, and has written more than three hundred articles published in peer-reviewed journals on using diet and supplements to eliminate heart disease, diabetes, autoimmune disease, and multiple other diseases. Dr. Gundry lives with his wife, Penny, and their dogs in Palm Springs and Montecito, California.

Table of Contents

Chapter 1 How We Got Ketosis Wrong 1

Chapter 2 Ketones Are Not a Super Fuel 10

Chapter 3 Harnessing Our Cells' Petite Powerhouses 28

Chapter 4 The Power of Uncoupling 43

Chapter 5 The Keys That Unlock the Keto Code 54

Chapter 6 The Truth About Fats 75

Chapter 7 Rewriting the Stars 88

Chapter 8 The Nutrition Paradox 103

Chapter 9 The Keto Code Program 113

Chapter 10 Moving Toward Keto-Consumption 162

Chapter 11 The Keto Code Recipes 181

Acknowledgments 221

Appendix: Supplements 225

Notes 233

Index 251

Editorial Reviews

01/17/2022

Cardiologist Gundry (Dr. Gundry’s Diet Evolution) puts an unconventional spin on the high-fat, low-carb keto diet in this fascinating survey. While ketones have long been believed to be the key to keto, Gundry argues that they actually result in one’s body being more fuel inefficient. Instead, he writes, one should focus on “mitochondrial uncoupling,” a cellular process that is boosted by the diet and that facilitates weight loss. To achieve it, Gundry offers a three-part plan: creating ketones with time-restricted eating, rejuvenating the microbiome with fermented foods, and eating foods high in plant nutrients (which helps with uncoupling). Readers are encouraged to eat nuts, sheep and goat’s milk, shellfish, and small amounts of grass-fed beef, and to avoid vegetables high in lectin, including potatoes, tomatoes, brown rice, and beans (they’re bad for the gut, he writes). And melatonin-rich foods—including red wine, olive oil, and coffee—are a go, while artificial sweeteners, wheat, and trans fats are off-limits. Gundry provides plenty of recipes, including keto biscuits and gravy, and broccoli fritters, and he’s persuasive while offering support for readers who have found keto to be a bust. Those looking for a new approach to a low-carb diet will find plenty to consider here. (Mar.)

Publishers Weekly

An epochal piece of research. ‘Unlocking the Keto Code’ is a mind-bending, head-scratching new tome that is going to cause a ruckus....in all the right ways. Required reading for anyone on — or ever thinking about – a keto diet.”  — James Nestor, bestselling author of Breath

"Dr. Gundry has done it again. He has the unique ability to take complex scientific information and turn it into simple and practical solutions. His latest book is a must-read for anyone interested in optimal health and longevity." — Dr. Jack Wolfson, board-certified cardiologist and founder of The Natural Heart Doctor 

“[Dr. Gundry's] new approach will offer a fresh perspective for dieters eager for a change… those dedicated to radical approaches to weight loss and healthfulness will welcome the author’s presentation of the latest research. An encouraging “tune-up” diet guide featuring a host of weight-loss alternatives.” — Kirkus Reviews

"Dr. Gundry has always been a skilled disruptor of commonly held beliefs that tend to cause people to struggle with their health. Ketogenic diets, though rooted in long-lived nutrition principles, have led to a startling misconception about how they work. Dr. Gundry, true-to-form, comes sweeping in with Unlocking the Keto Code to clarify this nutritional phenomenon like only he can. You'll be healthier, happier, and more empowered by reading this book." — Shawn Stevenson, bestselling author of Eat Smarter and host of The Model Health Show

From the Publisher

"Dr. Gundry has done it again. He has the unique ability to take complex scientific information and turn it into simple and practical solutions. His latest book is a must-read for anyone interested in optimal health and longevity."

Dr. Jack Wolfson

"Dr. Gundry has always been a skilled disruptor of commonly held beliefs that tend to cause people to struggle with their health. Ketogenic diets, though rooted in long-lived nutrition principles, have led to a startling misconception about how they work. Dr. Gundry, true-to-form, comes sweeping in with Unlocking the Keto Code to clarify this nutritional phenomenon like only he can. You'll be healthier, happier, and more empowered by reading this book."

Shawn Stevenson

An epochal piece of research. ‘Unlocking the Keto Code’ is a mind-bending, head-scratching new tome that is going to cause a ruckus....in all the right ways. Required reading for anyone on — or ever thinking about – a keto diet.” 

James Nestor

10/01/2021

Author of the mega-best-selling "Plant Paradox" series, Gundry found in his research that the keto diet is beneficial not only because it allows the body to arrive at a state of ketosis, i.e., it burns fat for fuel, but that ketones—found in a range of foods beyond fat—allow the mitochondria to burn fuel more efficiently. Now, Keto fans can enjoy the benefits of the diet without quite so many restrictions. With a new eating plan, plus food lists and recipes; a 175,000-copy first printing.

Library Journal

2022-01-11
The bestselling author and doctor assesses the keto nutritional program.

In his latest book, Gundry examines the nuances of the ketogenic diet and energy-producing mitochondria, the diversity of its touted health benefits, and how he believes keto has been applied in the wrong ways. While the author admits that he has recommended ketogenic diets to his patients for decades, recent research had led to alternatives to the plan that avoid the difficult-to-maintain dietary restrictions. Gundry cites two case studies in which keto failed two “metabolically inflexible” patients, and he highlights issues concerning weight stability once patients have achieved success as well as the ineffectiveness of the diet in terms of adherence to fat intake requirements. The author presents a new understanding of ketones and the revolutionary science supporting polyphenols and the anti-aging benefits of “mitochondrial uncoupling” and how people can ignite this process through easy dietary modifications. Gundry’s extensive list of versatile food sources associated with this new trend is exhaustive yet informative, with pages of recipes serving as a guidepost for serious dieters. The author promotes the consumption of whole foods and advises against processed sugar and “Frankenfoods loaded with Frankenfats.” While Gundry firmly believes in the power of the ketogenic diet, he cautions that it doesn’t work for everyone, with drawbacks ranging from “carb confusion” to meal monotony. His new approach, which involves mitochondrial-stimulating foods that are more “permissive, enjoyable, and sustainable than traditional keto diets,” will offer a fresh perspective for dieters eager for a change. One drawback is that Gundry’s expertise as a veteran restorative medicine authority leads to chapters laden with lingo and jargon that will confuse readers new to the process. Still, those dedicated to radical approaches to weight loss and healthfulness will welcome the author’s presentation of the latest research.

An encouraging “tune-up” diet guide featuring a host of weight-loss alternatives.

Kirkus Reviews