Keto Diet For Dummies

Introduction 1About This Book 2Foolish Assumptions 3Icons Used in This Book 3Beyond the Book 4Where to Go from Here 4Part 1: Getting Started with the Keto Diet 5Chapter 1: Brushing Up on the Basics 7Understanding What the Keto Diet is 7Standard ketogenic diet 10Targeted ketogenic diet 11Cyclical ketogenic diet 11High-protein ketogenic diet 12Deciding Whether the Keto Diet is Right for You 13You want to lose weight fast and keep it off 13You're not afraid of a little commitment 13You want to decrease your risk of diabetes 14You're tired of feeling run down and sluggish 14You want to get healthy and stay that way for a long time 14Flipping the Switch on Your Metabolism 15Consuming the right ratio of macronutrients: Fat, protein, and carbs 15Knowing when you've entered a state of ketosis 17Knowing when to stop 17Clearing Common Hurdles 18Dietary restrictions 19Carb cravings 19Unpleasant side effects 19Social pressures 20Chapter 2: Weighing the Pros and Cons of the Keto Diet 21The Numerous Benefits of a Keto Diet 22Weight loss 22Improved body composition 23Increased energy 24Improved mental focus .26Better sleep 27Stabilized blood sugar 28Healthier cholesterol levels 29Reduced blood pressure 30Reduced acne 30Less inflammation 31Health benefits 31Potential Drawbacks of the Keto Diet 34Keto flu 34Keto breath 35Ketoacidosis 35Nutritional deficiencies 36The Lowdown on Fat and Cholesterol 36Identifying the real villains: Sugar and processed foods 37Taking the blame off dietary fat 37Exposing the truth about cholesterol 37Chapter 3: Understanding What Happens to Your Body in Ketosis 39Exploring Your Body's Flex-Fuel System 40Burning carbs: Glycolysis 40Burning fat: Ketosis 41Burning protein: Gluconeogenesis 42Following the Energy Flow along the Metabolic Pathways 43When food is available 43When the body is in fasting mode 44When the body is in starvation mode 45Anticipating Changes in How You'll Feel 46Short-term changes 47Long-term changes 47Testing to See if You're in Ketosis 48Urinalysis testing 49Blood testing 49Chapter 4: Getting to Know Your Macros 51Loading Up on Healthy Fats 51Healthy fats 52Less healthy fats 54Unhealthy fats 57Consuming Moderate Amounts of Protein 58Cutting Unnecessary Carb Consumption 58Part 2: Doing the Keto Diet 61Chapter 5: Stocking Up on Keto-Friendly Foods 63Out with the Old: Clearing Out Your Carb-Heavy Stock 64Ridding your shelves of sugar 65Ditching flours and grains 68Eliminating starchy vegetables 70Tossing high-glycemic fruits 71Purging all processed foods 72In with the New: Healthy Fats, Proteins, and Carbs 73Saying hello to healthy fats 74Stocking up on healthy proteins 83Opting for healthier carbs 84Scoping out healthier sweeteners 87Shopping for pre-fab keto products 88Chapter 6: Checking Out Your Beverage Options 93Making Water Your Go-To Beverage 93Calculating your water intake 94Flavoring your water with fruits and herbs 94Adding a no- or low-calorie water enhancer 96Adding electrolytes 99Opting for Coffee or Tea 100Checking out your coffee choices 100Considering your tea selections 101Finding a Suitable Milk Replacement 102Considering Alternatives to Fruit Juice and Soda 104Avoiding diet sodas 105Shopping for keto-friendly energy drinks 105Drinking Alcohol on the Keto Diet 106Leaning toward the low-carb options 108Avoiding the high-carb options 109Choosing a chaser 110Chapter 7: Achieving Ketosis Step by Step 111Personalizing Your Keto Goals 112Setting your weight goals 112Targeting specific health conditions 115Preventing future health problems 118Calculating Your Macro Targets 118Total calories 119Fat grams 122Protein grams 123Carb grams 124Planning and Preparing Meals 124Snacking without Blowing Your Diet 125Snacking in moderation 126Keeping the carbs at bay 126Replenishing Lost Fluids and Electrolytes 127Drinking plenty of water 127Restoring your electrolytes 127Chapter 8: Making Sure You're Getting the Nutrition You Need 129Counting Net Carbs, Not Total Carbs 130Curbing Your Protein Intake 130Going Full Fat, Skipping Low-Fat 132Replenishing Your Electrolytes 133Adding Healthy Oils to Your Diet 133Getting Enough Fiber 134Chapter 9: Eating Out and Loving It! 139Choosing Keto-Friendly Restaurants 140Steakhouses and barbeque 140Buffets 141Seafood 141Mediterranean 142Japanese 143Chinese 143Steering Clear of Carbs 144Loading Up on Fats and Proteins 146Making Special Requests 147Ordering Keto by Meal: A Few Suggestions 148Breakfast 148Lunch 149Dinner 149Opting for a Low-Sugar Beverage 150Dining at the Homes of Relatives or Friends 151Communicating your preferences 151Bringing your own beverage 152Part 3: Overcoming Obstacles 153Chapter 10: Dealing with Undesirable Side Effects 155Getting Over the Hump: The Keto Flu 155Watching for Signs of Ketoacidosis 158Addressing More Specific Side Effects 159Cramps 159Constipation 160Diarrhea 161Heart palpitations 162Keto breath 163Reduced strength or endurance 164Hair loss 165High cholesterol 166Gallstones 168Indigestion 169Rashes 170Chapter 11: Alleviating Any Social Pressure 173Staying Focused 174Letting Your Social Circle in on Your Journey 178Talking with Your Doctor 181Part 4: Maximizing the Benefits 185Chapter 12: Fasting 187Recognizing the Benefits of Fasting 188Accelerating fat loss 188Boosting muscle gain 190Accelerating recovery and repair 192Improving skin tone 193Slowing the aging process 194Improving brain function 195Reducing inflammation 197Detoxing cells 198Sampling Different Fasting Methods 200The 16-hour fast 200One meal a day 2015-2 regimen 202Alternate-day fasting 203Reducing the Downside of Fasting with the Keto Diet 203Getting your mind right 203Starting slow and building your fasting muscle 204Staying active 204Maintaining healthy keto changes 204Staying hydrated 205Chapter 13: Maintaining a Fitness Routine 207Anticipating the Impact of the Keto Diet on Exercise 208Exercising while transitioning into keto 208Exercising when you've adapted to keto 209Exercising while intermittent fasting 214Adjusting Your Macros to Accommodate Exercise 216Optimizing muscle gain 216Optimizing fat loss 220Adjusting for endurance 221Choosing the Right Style of Keto for Your Unique Goals 221Following the standard ketogenic diet 222Following a high-protein ketogenic diet to build muscle mass 222Following a targeted ketogenic diet to build workout progress 223Using a cyclical ketogenic diet for your endurance goals 224Adapting Your Exercise Routine 228Anaerobic exercise: High-intensity interval training and resistance training 228Aerobic exercise 229Balance or stability 230Flexibility or stretching 231Bonus workouts to reach your goals 233Considering Supplements That May Help 236Low-carb protein supplements 236Creatine 239MCT oil 240Ketones 240Other supplements for overall health 241Part 5: Keto Recipes 243Chapter 14: Breakfast: Starting Your Day the Keto Way 245Chapter 15: Keto Lunches 255Chapter 16: Keto Dinners 265Chapter 17: Sides .275Chapter 18: Appetizers and Snacks 283Chapter 19: One-Pot Wonders 291Chapter 20: Desserts: Having Your Sweets and Eating Them, Too 301Part 6: The Part of Tens 315Chapter 21: Ten Benefits of Being in Ketosis 317Jump-Starting Weight Loss 317Stabilizing Blood Sugar 317Increasing Energy 318Lowering Cholesterol Levels 318Lowering Blood Pressure 318Getting Better Sleep 319Eliminating Cravings 319Looking Your Best 319Lifting Your Mood 319Stopping Inflammation in Its Tracks 320Chapter 22: Ten Sources of Healthy Fats 321Avocado/Avocado Oil 321Ghee 322Coconut Oil 322Olive Oil 322Almonds 323Grass-Fed Beef 323Medium-Chain Triglyceride Oils 323Fatty Fish 324Hemp Seeds 324Nut Butters 324Chapter 23: Ten Keto Resources 325Diet Doctor 325Total Keto Diet App 326Healthline Nutrition 326Tasteaholics 326Peter Attia 327Mark's Daily Apple 327KetoConnect 327Reddit's /r/keto Subreddit 327Keto Macro Calculator 328Facebook Keto and Low-Carb Groups 328Appendix: Metric Conversion Guide .329Index 333