Table of Contents
Introduction 7
Heather's story 9
Meet the keto experts 11
The five key Keto Clarity concepts 14
Chapter 1 Eating LOW-CARB Is the Foundation of It All 16
Know your sensitivity to carbs 18
Eat mostly green leafy, nonstarchy vegetables 20
Try to incorporate fermented veggies 21
Omit whole grains and refined carbohydrates 21
Chapter 2 Keto Isn't a High-Protein Diet; Its a Moderate-Protein Diet 22
Knowledgeably choose fatty proteins 24
Eat only enough protein to fulfill your body's needs 24
Take steps to source the best quality 25
Observe the kinds of proteins consumed 25
Chapter 3 Welcome to the Dark Side of Eating Healthy High-Fat 26
Kiss low-fat and fat-free goodbye 28
Eat a mix of mostly saturated and monounsatgrated fats 30
Taste what healthy food is supposed to be like 31
Obliterate the myth that dietary fat will harm you 31
Chapter 4 Optimize Your Diet by Choosing Mostly Real Food 32
Know where your food comes from 34
Eat mostly whole foods 35
Take time to savor your meals 36
Overwhelm your body with nutrient density 37
Chapter 5 Major Lifestyle Factors That Can Impact Ketosis 38
Keep to a regular sleep schedule 39
Exercise in the right way for your body 40
Tap into strategies for complementing your diet 40
Overcome the daily stressors that hinder health 41
Chapter 6 Weekly Meal Plans 42
Chapter 7 Recipes 60
Why no macros? 62
Kitchen tools and equipment 64
Sauces and Basics 68
Appetizers and Snacks 100
Soups, Salads and Sides 138
Burgers and Pizza 178
Main Dishes 210
Desserts 268
Drinks 300
Acknowledgments 314
Recipe Index 316
General Index 322
