Keto diet
Book - 2019
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 s...tabilize their daily energy levels, and understand and benefits of the complex nutritional sciences of the keto diet, this book has it all.
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- Subjects
- Genres
- Cookbooks
- Published
-
Hoboken, New Jersey :
For Dummies, a Wiley brand
[2019]
- Language
- English
- Main Author
- Other Authors
- Item Description
- Includes index.
- Physical Description
- xiii, 350 pages, 8 unnumbered pages of plates : color illustrations ; 24 cm
- ISBN
- 9781119578925
- Introduction
- About This Book
- Foolish Assumptions
- Icons Used in This Book
- Beyond the Book
- Where to Go from Here
- Part 1. Getting Started With The Keto Diet
- Chapter 1. Brushing Up on the Basics
- Understanding What the Keto Diet Is
- Standard ketogenic diet
- Targeted ketogenic diet
- Cyclical ketogenic diet
- High-protein ketogenic diet
- Deciding Whether the Keto Diet Is Right for You
- You want to lose weight fast and keep it off
- You're not afraid of a little commitment
- You want to decrease your risk of diabetes
- You're tired of feeling run down and sluggish
- You want to get healthy and stay that way for a long time
- Flipping the Switch on Your Metabolism
- Consuming the right ratio of macronutrients: Fat, protein, and carbs
- Knowing when you've entered a state of ketosis
- Knowing when to stop
- Clearing Common Hurdles
- Dietary restrictions
- Carb cravings
- Unpleasant side effects
- Social pressures
- Chapter 2. Weighing the Pros and Cons of the Keto Diet
- The Numerous Benefits of a Keto Diet
- Weight loss
- Improved body composition
- Increased energy
- Improved mental focus
- Better sleep
- Stabilized blood sugar
- Healthier cholesterol levels
- Reduced blood pressure
- Reduced acne
- Less inflammation
- Health benefits
- Potential Drawbacks of the Keto Diet
- Keto flu
- Keto breath
- Ketoacidosis
- Nutritional deficiencies
- The Lowdown on Fat and Cholesterol
- Identifying the real villains: Sugar and processed foods
- Taking the blame off dietary fat
- Exposing the truth about cholesterol
- Chapter 3. Understanding What Happens to Your Body in Ketosis
- Exploring Your Body's Flex-Fuel System
- Burning carbs: Glycolysis
- Burning fat: Ketosis
- Burning protein: Gluconeogenesis
- Following the Energy Flow along the Metabolic Pathways
- When food is available
- When the body is in fasting mode
- When the body is in starvation mode
- Anticipating Changes in How You'll Feel
- Short-term changes
- Long-term changes
- Testing to See if You're in Ketosis
- Urinalysis testing
- Blood testing
- Chapter 4. Getting to Know Your Macros
- Loading Up on Healthy Fats
- Healthy fats
- Less healthy fats
- Unhealthy fats
- Consuming Moderate Amounts of Protein
- Cutting Unnecessary Carb Consumption
- Part 2. Doing The Keto Diet
- Chapter 5. Stocking Up on Keto-Friendly Foods
- Out with the Old: Clearing Out Your Carb-Heavy Stock
- Ridding your shelves of sugar
- Ditching flours and grains
- Eliminating starchy vegetables
- Tossing high-glycemic fruits
- Purging all processed foods
- In with the New: Healthy Fats, Proteins, and Carbs
- Saying hello to healthy fats
- Stocking up on healthy proteins
- Opting for healthier carbs
- Scoping out healthier sweeteners
- Shopping for pre-fab keto products
- Chapter 6. Checking Out Your Beverage Options
- Making Water Your Go-To Beverage
- Calculating your water intake
- Flavoring your water with fruits and herbs
- Adding a no- or low-calorie water enhancer
- Adding electrolytes
- Opting for Coffee or Tea
- Checking out your coffee choices
- Considering your tea selections
- Finding a Suitable Milk Replacement
- Considering Alternatives to Fruit juice and Soda
- Avoiding diet sodas
- Shopping for keto-friendly energy drinks
- Drinking Alcohol on the Keto Diet
- Leaning toward the low-carb options
- Avoiding the high-carb options
- Choosing a chaser
- Chapter 7. Achieving Ketosis Step by Step
- Personalizing Your Keto Goals
- Setting your weight goals
- Targeting specific health conditions
- Preventing future health problems
- Calculating Your Macro Targets
- Total calories
- Fat grams
- Protein grams
- Carb grams
- Planning and Preparing Meals
- Snacking without Blowing Your Diet
- Snacking in moderation
- Keeping the carbs at bay
- Replenishing Lost Fluids and Electrolytes
- Drinking plenty of water
- Restoring your electrolytes
- Chapter 8. Making Sure You're Getting the Nutrition You Need
- Counting Net Carbs, Not Total Carbs
- Curbing Your Protein Intake
- Going Full Fat, Skipping Low-Fat
- Replenishing Your Electrolytes
- Adding Healthy Oils to Your Diet
- Getting Enough Fiber
- Chapter 9. Eating Out and Loving It!
- Choosing Keto-Friendly Restaurants
- Steakhouses and barbeque
- Buffets
- Seafood
- Mediterranean
- Japanese
- Chinese
- Steering Clear of Carbs
- Loading Up on Fats and Proteins
- Making Special Requests
- Ordering Keto by Meal: A Few Suggestions
- Breakfast
- Lunch
- Dinner
- Opting for a Low-Sugar Beverage
- Dining at the Homes of Relatives or Friends
- Communicating your preferences
- Bringing your own beverage
- Part 3. Overcoming Obstacles
- Chapter 10. Dealing with Undesirable Side Effects
- Getting Over the Hump: The Keto Flu
- Watching for Signs of Ketoacidosis
- Addressing More Specific Side Effects
- Cramps
- Constipation
- Diarrhea
- Heart palpitations
- Keto breath
- Reduced strength or endurance
- Hair loss
- High cholesterol
- Gallstones
- Indigestion
- Rashes
- Chapter 11. Alleviating Any Social Pressure
- Staying Focused
- Letting Your Social Circle in on Your Journey
- Talking with Your Doctor
- Part 4. Maximizing The Benefits
- Chapter 12. Fasting
- Recognizing the Benefits of Fasting
- Accelerating fat loss
- Boosting muscle gain
- Accelerating recovery and repair
- Improving skin tone
- Slowing the aging process
- Improving brain function
- Reducing inflammation
- Detoxing cells
- Sampling Different Fasting Methods
- The 16-hour fast
- One meal a day
- 5-2 regimen
- Alternate-day fasting
- Reducing the Downside of Fasting with the Keto Diet
- Getting your mind right
- Starting slow and building your fasting muscle
- Staying active
- Maintaining healthy keto changes
- Staying hydrated
- Chapter 13. Maintaining a Fitness Routine
- Anticipating the Impact of the Keto Diet on Exercise
- Exercising while transitioning into keto
- Exercising when you've adapted to keto
- Exercising while intermittent fasting
- Adjusting Your Macros to Accommodate Exercise
- Optimizing muscle gain
- Optimizing fat loss
- Adjusting for endurance
- Choosing the Right Style of Keto for Your Unique Goals
- Following the standard ketogenic diet
- Following a high-protein ketogenic diet to build muscle mass
- Following a targeted ketogenic diet to build workout progress
- Using a cyclical ketogenic diet for your endurance goals
- Adapting Your Exercise Routine
- Anaerobic exercise: High-intensity interval training and resistance training
- Aerobic exercise
- Balance or stability
- Flexibility or stretching
- Bonus workouts to reach your goals
- Considering Supplements That May Help
- Low-carb protein supplements
- Creatine
- MCT oil
- Ketones
- Other supplements for overall health
- Part 5. Keto Recipes
- Chapter 14. Breakfast: Starting Your Day the Keto Way
- Chapter 15. Keto Lunches
- Chapter 16. KetO Dinners
- Chapter 17. Sides
- Chapter 18. Appetizers and Snacks
- Chapter 19. One-Pot Wonders
- Chapter 20. Desserts: Having Your Sweets and Eating Them, Too
- Part 6. The Part Of Tens
- Chapter 21. Ten Benefits of Being in Ketosis
- Jump-Starting Weight Loss
- Stabilizing Blood Sugar
- Increasing Energy
- Lowering Cholesterol Levels
- Lowering Blood Pressure
- Getting Better Sleep
- Eliminating Cravings
- Looking Your Best
- Lifting Your Mood
- Stopping Inflammation in Its Tracks
- Chapter 22. Ten Sources of Healthy Fats
- Avocado/Avocado Oil
- Ghee
- Coconut Oil
- Olive Oil
- Almonds
- Grass-Fed Beef
- Medium-Chain Triglyceride Oils
- Fatty Fish
- Hemp Seeds
- Nut Butters
- Chapter 23. Ten Keto Resources
- Diet Doctor
- Total Keto Diet App
- Healthline Nutrition
- Tasteaholics
- Peter Attia
- Mark's Daily Apple
- KetoConnect
- Reddit's /r/keto Subreddit
- Keto Macro Calculator
- Facebook Keto and Low-Carb Groups
- Appendix: Metric Conversion Guide
- Index