Keto Diet For Dummies
ISBN: 9788126534241
380 pages

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