Table of Contents
Chapter 1 The Basics
Welcome to Keto: What exactly is a ketogenic diet, and why has it exploded in popularity? Find the answers here. 10
How You'll Really Feel: Here's what to expect when you start your new diet. 14
Understanding Macronutrients: Knowing your carb, fat and protein intake is key. 24
Healthy Fats: Dietary fats are a fundamental part of the keto diet.28
Drink Up: Staying hydrated will help you feel your best. 32
Keto in Terms of Food: There are lots of yummy choices to keep you happy. 34
What to Eat (And Avoid): Fill your fridge and pantry with keto-friendly fare. 40
Sad, Angry, Stressed and Noshing: You could be sabotaging your weight-loss success. 42
No Meat? No Problem!: You can easily follow a plant-based diet on keto. 48
What Is Keto Cycling?: Stay sane (and keep up your progress) with this simple diet hack. 52
Strategic Snacking: Homemade keto snacks are easy-and tasty. 56
What About the Fun Stuff?: Enjoy plenty of yummy, low-carb treats on the plan. (Wine and chocolate, anyone?) 58
Dining Out Guide: Keto-friendly menu options will keep you on track. 62
Kicking Off Keto: Everything you need to get ready for your plan. 66
Mea! Plan Know-How: Map out your weekly breakfasts, lunches, dinners and snacks in advance. 72
Chapter 2 Delicious Recipes
Breakfast: Start your day with these healthy options.80
Lunch: Salads, soups, wraps and more recipes to keep you satisfied with your midday meal. 90
Snacks & Apps: Find plenty of keto-friendly finger foods and more. 100
Dinner: Mouthwatering dishes with tons of flavor.106
Desserts: End your meal on a sweet note with these tasty no- or low-sugar treats. 116
Chapter 3 Keeping Track
Getting Started: Use this keto toolbox to set your goals and keep tabs on your progress as you follow the diet. 128
Your Keto Workbook: Have fun, be honest and figure out what is really motivating your weight-loss efforts. 132
Week-by-Week Guide: You can use this seven-week planner to track your food and fluid intake, hunger ratings, energy, weight loss and other aspects of your keto journey. 138
You Did It!: We knew you could! Check in on your healthy habits and goals and continue to move forward. 166
By the Numbers: From weight loss to calorie burn, check out these interesting facts about what makes keto work.168