Efnisyfirlit

• Cover
• 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
    • Deciding Whether the Keto Diet Is Right for You
    • Flipping the Switch on Your Metabolism
    • Clearing Common Hurdles
  • Chapter 2: Weighing the Pros and Cons of the Keto Diet
    • The Numerous Benefits of a Keto Diet
    • Potential Drawbacks of the Keto Diet
    • The Lowdown on Fat and Cholesterol
  • Chapter 3: Understanding What Happens to Your Body in Ketosis
    • Exploring Your Body’s Flex-Fuel System
    • Following the Energy Flow along the Metabolic Pathways
    • Anticipating Changes in How You’ll Feel
    • Testing to See if You’re in Ketosis
  • Chapter 4: Getting to Know Your Macros
    • Loading Up on Healthy 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
    • In with the New: Healthy Fats, Proteins, and Carbs
  • Chapter 6: Checking Out Your Beverage Options
    • Making Water Your Go-To Beverage
    • Opting for Coffee or Tea
    • Finding a Suitable Milk Replacement
    • Considering Alternatives to Fruit Juice and Soda
    • Drinking Alcohol on the Keto Diet
  • Chapter 7: Achieving Ketosis Step by Step
    • Personalizing Your Keto Goals
    • Calculating Your Macro Targets
    • Planning and Preparing Meals
    • Snacking without Blowing Your Diet
    • Replenishing Lost Fluids and 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
    • Steering Clear of Carbs
    • Loading Up on Fats and Proteins
    • Making Special Requests
    • Ordering Keto by Meal: A Few Suggestions
    • Opting for a Low-Sugar Beverage
    • Dining at the Homes of Relatives or Friends
• 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
  • 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
    • Sampling Different Fasting Methods
    • Reducing the Downside of Fasting with the Keto Diet
  • Chapter 13: Maintaining a Fitness Routine
    • Anticipating the Impact of the Keto Diet on Exercise
    • Adjusting Your Macros to Accommodate Exercise
    • Choosing the Right Style of Keto for Your Unique Goals
    • Adapting Your Exercise Routine
    • Considering Supplements That May Help
• 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
• About the Authors
• Supplemental Images
• Connect with Dummies
• End User License Agreement

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