Keto Diet For Dummies

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