Table of Contents
Part 1 Keto 101
What Is the Keto Diet? 8
Learn how it works and what experts think about the program.
Keto Science, Simplified 14
A primer to understanding what fuels keto's fat-burning furnace.
Full Fat Story 20
The good, bad and occasionally ugly side of this key nutrient.
The Truth About Carbs 26
How to best manage this macro.
The Health Payoff 32
Research shows a variety of benefits beyond weight loss.
Your Body on Ketosis 38
What to expect from the diet.
Four Degrees of Keto 44
Find the right variation that works best for you.
Part 2 Ready, Set, Keto
Before You Begin 54
Being prepared can make a big difference in your success.
Your Ultimate Keto Shopping List 62
What to look for at the store.
Keto Cheat Sheet 70
Craving carbs? Try one of these delicious and easy substitutes.
Quick-Fix: Keto Snacks to Buy 74
How to satisfy your urges.
About Those Sweeteners 76
Who needs sugar when you have these natural alternatives?
Side Effect City 78
Constipation? Bad breath? How to get past the bad stuff.
How to Own It 84
Develop a winning mind-set.
Eating Out on Keto 88
Overcome the challenges of restaurant dining.
Caught Cheating 92
Can straying from your diet actually help you stay on track?
Tailor-Make Your Plan 94
From vegans to lovers of ethnic cuisine, find meal options for you.
Working Out on Keto 102
How to keep fit, even while following a low-carb lifestyle.
9 Mistakes
You May Be Making
Follow these simple strategies to get the most out of the diet.
Supplements to Help Reduce Side Effects 112
These vitamins and minerals can ease your path into ketosis.
7 Surprising Keto Facts 116
Follow these rules for success.
Part 3 Cook Keto
Your 7-Day Keto Meal Plan 124
A week's worth of tasty options to get you started.
Breakfast 126
The perfect start to your day.
Lunch 136
Curb midday hunger pangs.
Dinner 146
Delicious choices for your evening meal.
Sides 156
Add flavor to your main meal.
Snacks 166
Satisfy your urge to munch with fun ideas.
Dessert 176
Make your sweet tooth happy.
Index 186