Keto diet for dummies

Title:

Author:

Abrams, Rami author.

ISBN:

9781119578925

Physical Description:

xiii, 350 pages, 8 unnumbered pages of plates : color illustrations ; 24 cm.

Series:

--For dummies.

General Note:

Includes index.

Contents:

Introduction -- Getting started with the keto diet -- Doing the keto diet -- Overcoming obstacles -- Maximizing the benefits -- Keto recipes -- The part of tens -- Appendix: Metric conversion guide.

Subject Term:

Ketogenic diet.

Low-carbohydrate diet.

Reducing diets.

Genre:

Cookbooks

Added Author:

Abrams, Vicky,

Summary:

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 (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.

Holds:

Available:*

Library	Call Number	Status
Searching... R.H. Stafford Library (Woodbury)	613.2833 ABR	Searching... Unknown

Bound With These Titles

On Order

Summary

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.

Author Notes

Rami and Vicky Abrams are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, 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.

Introduction	p. 1
About This Book	p. 2
Foolish Assumptions	p. 3
Icons Used in This Book	p. 3
Beyond the Book	p. 4
Where to Go from Here	p. 4
Part 1 Getting Started With The Keto Diet	p. 5
Chapter 1 Brushing Up on the Basics	p. 7
Understanding What the Keto Diet Is	p. 7
Standard ketogenic diet	p. 10
Targeted ketogenic diet	p. 11
Cyclical ketogenic diet	p. 11
High-protein ketogenic diet	p. 12
Deciding Whether the Keto Diet Is Right for You	p. 13
You want to lose weight fast and keep it off	p. 13
You're not afraid of a little commitment	p. 13
You want to decrease your risk of diabetes	p. 14
You're tired of feeling run down and sluggish	p. 14
You want to get healthy and stay that way for a long time	p. 14
Flipping the Switch on Your Metabolism	p. 15
Consuming the right ratio of macronutrients: Fat, protein, and carbs	p. 15
Knowing when you've entered a state of ketosis	p. 17
Knowing when to stop	p. 17
Clearing Common Hurdles	p. 18
Dietary restrictions	p. 19
Carb cravings	p. 19
Unpleasant side effects	p. 19
Social pressures	p. 20
Chapter 2 Weighing the Pros and Cons of the Keto Diet	p. 21
The Numerous Benefits of a Keto Diet	p. 22
Weight loss	p. 22
Improved body composition	p. 23
Increased energy	p. 24
Improved mental focus	p. 26
Better sleep	p. 27
Stabilized blood sugar	p. 28
Healthier cholesterol levels	p. 29
Reduced blood pressure	p. 30
Reduced acne	p. 30
Less inflammation	p. 31
Health benefits	p. 31
Potential Drawbacks of the Keto Diet	p. 34
Keto flu	p. 34
Keto breath	p. 35
Ketoacidosis	p. 35
Nutritional deficiencies	p. 36
The Lowdown on Fat and Cholesterol	p. 36
Identifying the real villains: Sugar and processed foods	p. 37
Taking the blame off dietary fat	p. 37
Exposing the truth about cholesterol	p. 37
Chapter 3 Understanding What Happens to Your Body in Ketosis	p. 39
Exploring Your Body's Flex-Fuel System	p. 40
Burning carbs: Glycolysis	p. 40
Burning fat: Ketosis	p. 41
Burning protein: Gluconeogenesis	p. 42
Following the Energy Flow along the Metabolic Pathways	p. 43
When food is available	p. 43
When the body is in fasting mode	p. 44
When the body is in starvation mode	p. 45
Anticipating Changes in How You'll Feel	p. 46
Short-term changes	p. 47
Long-term changes	p. 47
Testing to See if You're in Ketosis	p. 48
Urinalysis testing	p. 49
Blood testing	p. 49
Chapter 4 Getting to Know Your Macros	p. 51
Loading Up on Healthy Fats	p. 51
Healthy fats	p. 52
Less healthy fats	p. 54
Unhealthy fats	p. 57
Consuming Moderate Amounts of Protein	p. 58
Cutting Unnecessary Carb Consumption	p. 58
Part 2 Doing The Keto Diet	p. 61
Chapter 5 Stocking Up on Keto-Friendly Foods	p. 63
Out with the Old: Clearing Out Your Carb-Heavy Stock	p. 64
Ridding your shelves of sugar	p. 65
Ditching flours and grains	p. 68
Eliminating starchy vegetables	p. 70
Tossing high-glycemic fruits	p. 71
Purging all processed foods	p. 72
In with the New: Healthy Fats, Proteins, and Carbs	p. 73
Saying hello to healthy fats	p. 74
Stocking up on healthy proteins	p. 83
Opting for healthier carbs	p. 84
Scoping out healthier sweeteners	p. 87
Shopping for pre-fab keto products	p. 88
Chapter 6 Checking Out Your Beverage Options	p. 93
Making Water Your Go-To Beverage	p. 93
Calculating your water intake	p. 94
Flavoring your water with fruits and herbs	p. 94
Adding a no- or low-calorie water enhancer	p. 96
Adding electrolytes	p. 99
Opting for Coffee or Tea	p. 100
Checking out your coffee choices	p. 100
Considering your tea selections	p. 101
Finding a Suitable Milk Replacement	p. 102
Considering Alternatives to Fruit juice and Soda	p. 104
Avoiding diet sodas	p. 105
Shopping for keto-friendly energy drinks	p. 105
Drinking Alcohol on the Keto Diet	p. 106
Leaning toward the low-carb options	p. 108
Avoiding the high-carb options	p. 109
Choosing a chaser	p. 110
Chapter 7 Achieving Ketosis Step by Step	p. 111
Personalizing Your Keto Goals	p. 112
Setting your weight goals	p. 112
Targeting specific health conditions	p. 115
Preventing future health problems	p. 118
Calculating Your Macro Targets	p. 118
Total calories	p. 119
Fat grams	p. 122
Protein grams	p. 123
Carb grams	p. 124
Planning and Preparing Meals	p. 124
Snacking without Blowing Your Diet	p. 125
Snacking in moderation	p. 126
Keeping the carbs at bay	p. 126
Replenishing Lost Fluids and Electrolytes	p. 127
Drinking plenty of water	p. 127
Restoring your electrolytes	p. 127
Chapter 8 Making Sure You're Getting the Nutrition You Need	p. 129
Counting Net Carbs, Not Total Carbs	p. 130
Curbing Your Protein Intake	p. 130
Going Full Fat, Skipping Low-Fat	p. 132
Replenishing Your Electrolytes	p. 133
Adding Healthy Oils to Your Diet	p. 133
Getting Enough Fiber	p. 134
Chapter 9 Eating Out and Loving It!	p. 139
Choosing Keto-Friendly Restaurants	p. 140
Steakhouses and barbeque	p. 140
Buffets	p. 141
Seafood	p. 141
Mediterranean	p. 142
Japanese	p. 143
Chinese	p. 143
Steering Clear of Carbs	p. 144
Loading Up on Fats and Proteins	p. 146
Making Special Requests	p. 147
Ordering Keto by Meal: A Few Suggestions	p. 148
Breakfast	p. 148
Lunch	p. 149
Dinner	p. 149
Opting for a Low-Sugar Beverage	p. 150
Dining at the Homes of Relatives or Friends	p. 151
Communicating your preferences	p. 151
Bringing your own beverage	p. 152
Part 3 Overcoming Obstacles	p. 153
Chapter 10 Dealing with Undesirable Side Effects	p. 155
Getting Over the Hump: The Keto Flu	p. 155
Watching for Signs of Ketoacidosis	p. 158
Addressing More Specific Side Effects	p. 159
Cramps	p. 159
Constipation	p. 160
Diarrhea	p. 161
Heart palpitations	p. 162
Keto breath	p. 163
Reduced strength or endurance	p. 164
Hair loss	p. 165
High cholesterol	p. 166
Gallstones	p. 168
Indigestion	p. 169
Rashes	p. 170
Chapter 11 Alleviating Any Social Pressure	p. 173
Staying Focused	p. 174
Letting Your Social Circle in on Your Journey	p. 178
Talking with Your Doctor	p. 181
Part 4 Maximizing The Benefits	p. 185
Chapter 12 Fasting	p. 187
Recognizing the Benefits of Fasting	p. 188
Accelerating fat loss	p. 188
Boosting muscle gain	p. 190
Accelerating recovery and repair	p. 192
Improving skin tone	p. 193
Slowing the aging process	p. 194
Improving brain function	p. 195
Reducing inflammation	p. 197
Detoxing cells	p. 198
Sampling Different Fasting Methods	p. 200
The 16-hour fast	p. 200
One meal a day	p. 201
5-2 regimen	p. 202
Alternate-day fasting	p. 203
Reducing the Downside of Fasting with the Keto Diet	p. 203
Getting your mind right	p. 203
Starting slow and building your fasting muscle	p. 204
Staying active	p. 204
Maintaining healthy keto changes	p. 204
Staying hydrated	p. 205
Chapter 13 Maintaining a Fitness Routine	p. 207
Anticipating the Impact of the Keto Diet on Exercise	p. 208
Exercising while transitioning into keto	p. 208
Exercising when you've adapted to keto	p. 209
Exercising while intermittent fasting	p. 214
Adjusting Your Macros to Accommodate Exercise	p. 216
Optimizing muscle gain	p. 216
Optimizing fat loss	p. 220
Adjusting for endurance	p. 221
Choosing the Right Style of Keto for Your Unique Goals	p. 221
Following the standard ketogenic diet	p. 222
Following a high-protein ketogenic diet to build muscle mass	p. 222
Following a targeted ketogenic diet to build workout progress	p. 223
Using a cyclical ketogenic diet for your endurance goals	p. 224
Adapting Your Exercise Routine	p. 228
Anaerobic exercise: High-intensity interval training and resistance training	p. 228
Aerobic exercise	p. 229
Balance or stability	p. 230
Flexibility or stretching	p. 231
Bonus workouts to reach your goals	p. 233
Considering Supplements That May Help	p. 236
Low-carb protein supplements	p. 236
Creatine	p. 239
MCT oil	p. 240
Ketones	p. 240
Other supplements for overall health	p. 241
Part 5 Keto Recipes	p. 243
Chapter 14 Breakfast: Starting Your Day the Keto Way	p. 245
Chapter 15 Keto Lunches	p. 255
Chapter 16 KetO Dinners	p. 265
Chapter 17 Sides	p. 275
Chapter 18 Appetizers and Snacks	p. 283
Chapter 19 One-Pot Wonders	p. 291
Chapter 20 Desserts: Having Your Sweets and Eating Them, Too	p. 301
Part 6 The Part Of Tens	p. 315
Chapter 21 Ten Benefits of Being in Ketosis	p. 317
Jump-Starting Weight Loss	p. 317
Stabilizing Blood Sugar	p. 317
Increasing Energy	p. 318
Lowering Cholesterol Levels	p. 318
Lowering Blood Pressure	p. 318
Getting Better Sleep	p. 319
Eliminating Cravings	p. 319
Looking Your Best	p. 319
Lifting Your Mood	p. 319
Stopping Inflammation in Its Tracks	p. 320
Chapter 22 Ten Sources of Healthy Fats	p. 321
Avocado/Avocado Oil	p. 321
Ghee	p. 322
Coconut Oil	p. 322
Olive Oil	p. 322
Almonds	p. 323
Grass-Fed Beef	p. 323
Medium-Chain Triglyceride Oils	p. 323
Fatty Fish	p. 324
Hemp Seeds	p. 324
Nut Butters	p. 324
Chapter 23 Ten Keto Resources	p. 325
Diet Doctor	p. 325
Total Keto Diet App	p. 326
Healthline Nutrition	p. 326
Tasteaholics	p. 326
Peter Attia	p. 327
Mark's Daily Apple	p. 327
KetoConnect	p. 327
Reddit's /r/keto Subreddit	p. 327
Keto Macro Calculator	p. 328
Facebook Keto and Low-Carb Groups	p. 328
Appendix: Metric Conversion Guide	p. 329
Index	p. 333

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