Keto Diet For Dummies

Rami Abrams, Vicky Abrams

ISBN: 9788126534241

380 pages

INR 699

Description

The ketogenic diet (also known as keto diet) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets, Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits. Keto Diet For Dummies explains the latest research behind the keto diet, dispelling the myths and revealing how to create a keto plan that works! You get delicious recipes and lots of tips to make your keto lifestyle a success. 

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