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Keto Questions: What’s the Best Book on the Ketogenic Diet?

Whats Best Book on the Ketogenic Diet

What’s the Best Book on the Ketogenic Diet?

In my opinion, the best book on the ketogenic diet for beginners or seasoned LCHF dieters who want a refresher on the benefits of the ketogenic diet is “Keto Clarity” by health blogger Jimmy Moore and internist Dr. Eric C. Westerman.

What’s in Keto Clarity?

Best Book on the Ketogenic Diet, best keto books 2017, best ketogenic diet cookbook, the complete ketogenic diet for beginners: your essential guide to living the keto lifestyle, keto clarity, best ketogenic diet plan, list of 2016 ketogenic diet books, the ketogenic diet: a complete guide for the dieter and practitioner, bacon and butter: the ultimate ketogenic diet cookbook,The authors of Keto Clarity have compiled the research as to why ketosis is normal for your body and how the ketogenic diet is used by medical professionals to treat obesity, cancer, epilepsy and more health issues that are corrected when your body begins to burn fat instead of storing it – and creating ketones as an energy source.

Many health issues related to today’s diet can be corrected on the ketogenic diet: epilepsy, Type 2 diabetes, obesity, cardiovascular disease, metabolic syndrome, polycystic ovarian syndrome, irritable bowel syndrome, heartburn, nonalcoholic fatty liver disease.

And the authors present a cogent argument based on scientific studies as to why the ketogenic diet can be used to help treat or prevent: Alzheimer’s Disease, Parkinson’s Disease, dementia, mental illness, schizophrenia, bipolar, depression, narcolepsy, and sleep disorders.

What I love is the step-by-step guide that will help you to produce more ketone bodies (get Ketone test strips here) and manage your ketogenic diet plan.

Jimmy personally undertook a yearlong study of his own body, which is included in the book and food shopping lists with over 25 low-carb & high-fat recipes to build a basis of a ketogenic meal plan, and a 21-day ketogenic diet meal plan to get you started on your ketogenic life path.

Keto Clarity is likely the best book on the ketogenic diet because it does more than give you a few recipes and explain the concepts, it helps people who need to dig deeper and understand the science behind the diet.

Get Keto Clarity on Kindle.

Other Ketogenic Diet Books and products recommended:

The Ketogenic Bible: The Authoritative Guide to Ketosis (New Release) – Learn More

Good Calories, Bad Calories by Gary Taubes – Learn More

Keto in 28 – Learn More

Bacon & Butter – Learn More

Ketogenic Diet Recipes – Keto in Five – Learn More

Just starting the Ketogenic Diet? Trylowcarb.com has an excellent set of recipes that are all 5 Carbs, 5 ingredients and 5 easy steps to make ketogenic friendly meals. 30 days of LCHF recipes to kick-start your day and round out your dinner.

what can you eat on the ketogenic diet, ketogenic diet plan pdf

Learn more here.

 

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the ketogenic diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial, based on other people’s reviews of the products or my personal research on the efficacy of the product, for your ketogenic diet journey. 

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Keto Questions: How Long Does It Take to Go Into Ketosis?

How Long Does It Take to Go Into Ketosis


How Long Does It Take to Go Into Ketosis?

So, you’ve decided to try the ketogenic diet and are wondering exactly “how long does it take to go into ketosis”?

In a nutshell – it takes a few days to go into ketosis if you strictly adhere to a ketogenic diet meal plan. If you deviate and eat sugary foods, high carb snacks or get your macros off, you’ll likely not hit ketosis – ever.

Most people go into ketosis in 2-10 days if they are eating less than 20-30 grams of net carbs daily.

Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. http://www.drperlmutter.com/keep-ketosis/

Making changes to your diet, regardless of ketosis, are a step in the right direction.

Let Dr. Berg Help You Understand How Long it Takes to Go Into Ketosis

Tips to Help You Go Into Ketosis Faster:

1. Minimize Carbohydrate Consumption in your Ketogenic Diet
2. Include MCT Oil – Coconut Oil In Your Diet
3. Hit the Gym and Get Your Body Burning
4. Increase Healthy Fats & Supplements in Your Diet – Recommend Keto Diet Books
5. Try Intermittent Fasting Along with the Ketogenic Diet
6. Keep Your Protein Levels in a Good Range – See What You Can Eat on a Keto Diet
7. Monitor Your Ketone Levels and Keep Them in a Good Range
8. Drink Keto Diet Friendly Drinks

 

 

Making Sure You are Going Into Ketosis

To go into ketosis, you’ll want to have a ketogenic diet plan and adhere to it strictly. I recommend following the keto IN FIVE plan for the first 30 days.

And, to confirm you are actually in ketosis, and not just following a diet fad, you can pick up some ketone strips, a blood glucose monitor or a ketone breatholizer to test your ketone levels efficiently.

 

how long does it take to go into ketosis

Learn More About the Keto IN FIVE recipes / See Keto IN FIVE on Amazon

 

Why Try the Ketogenic Diet?

Why in the hell do you want to be on a ketogenic diet since it’s so different than how you’ve been eating in the past?

Why do you want to give up Cheetos, cheesy popcorn, corn dogs or chocolate pie for dessert?

Because, take a look at your waist line.

Take a look at your cholesterol levels, your pre-diabetes determination… yeah, that’s why.

Your body and your brain are a wreck.

You don’t sleep well at night… and you can’t fit into the clothes you wore when you were 20 or 30.

There’s a reason why you are out of shape and experiencing brain and body fatigue and unlimited levels of frustration.

 

Your Body is Not Burning Fat Properly

Each meal is going in (finding a home in your fat cells) and not coming out.

Extremely high levels of sugars in food are making your insulin levels spike all day… basically, your chemical make-up at the molecular level is a disaster.

The keto diet may be tough for some people to start, but it can have a positive effect on your body and your brain for the long term.

By getting your body into ketosis, you can experience a healthier body & brain and get start to turn the unhealthy lifestyle you’ve been living around.

 

The Benefits of the Keto Diet

Instead of writing down all the positives of the keto diet, I’m just going to quote a lot of studies. Why re-write everything when the researchers have so eloquently explained everything?

The classic ketogenic diet is a high-fat diet developed in the 1920s to mimic the biochemical changes associated with periods of limited food availability (Kossoff, 2004). The diet is composed of 80–90% fat, with carbohydrate and protein constituting the remainder of the intake. The diet provides sufficient protein for growth, but insufficient amounts of carbohydrates for the body’s metabolic needs. Energy is largely derived from the utilization of body fat and by fat delivered in the diet. These fats are converted to the ketone bodies β-hydroxybutyrate, acetoacetate, and acetone, which represent an alternative energy source to glucose. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/#R110

Ketone bodies, including β-hydroxybutyrate, that are produced during consumption of the ketogenic diet may serve as an alternative source of energy in states of metabolic stress, thus contributing to the neuroprotective activity of the diet. In fact, β-hydroxybutyrate may provide a more efficient source of energy for brain per unit oxygen than glucose (Veech et al., 2001). – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/#R110

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The ketogenic diet may also protect against various forms of cell death. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/#R110

It has long been recognized that the ketogenic diet is associated with increased circulating levels of ketone bodies, which represent a more efficient fuel in the brain, and there may also be increased numbers of brain mitochondria. It is plausible that the enhanced energy production capacity resulting from these effects would confer neurons with greater ability to resist metabolic challenges. Additionally, biochemical changes induced by the diet – including the ketosis, high serum fat levels, and low serum glucose levels – could contribute to protection against neuronal death by apoptosis and necrosis through a multitude of additional mechanisms, including antioxidant and antiinflammatory actions. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/#R110

 

fasting to get into ketosis, how to get into ketosis in 24 hours, how long does it take to get into ketosis while fasting, how long does it take to lose weight in ketosis, what is the absolute fastest way to get into ketosis, how to get into ketosis in one day, how to induce ketosis, how long can you stay in ketosis,Final Thoughts on “How Long Does it Take to Go Into Ketosis”:

Being in ketosis can have drastically positive benefits to your body, brain and mood. But, before you start a new diet to help reverse the negatives of a high carb, high sugar diet, be sure to consult with your doctor or nutritionist.

Drastically altering your diet shouldn’t be taken lightly, yet making changes to eliminate sugars and carbs are a positive step in the right direction regardless of achieving ketosis.

Read our FAQ on how to start the ketogenic diet, and learn which foods you can eat on the keto diet with our shopping list.

Or buy the ready to go Keto IN FIVE recipe and meal plan books to help you start your ketogenic diet on the right foot.

 

 

 

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the ketogenic diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial, based on other people’s reviews of the products or my personal research on the efficacy of the product, for your ketogenic diet journey. 

 

 

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Keto Questions: How to Start a Ketogenic Diet for Weight Loss?

How to Start a Ketogenic Diet for Weight Loss

How to Start a Ketogenic Diet for Weight Loss?

Starting the keto diet is the hardest part of the keto diet.

Why?

Because you’ve probably been eating a ton of garbage all your life, and your body won’t know what to do with itself when you stop eating total crap.

Have you looked at the back of a bag of chips?

maltrodextrin, keto diet

What is that “maltodextrin” thingie in there listed at #3 and shamelessly advertising itself as corn??

Well, that maltodextrin compound on the bag of chips is killing your body.

A teaspoon of maltodextrin has about 15 calories and 3.8 grams of carbohydrates, and that’s about it. It’s so highly processed that it’s devoid of all nutrients. While it can spike blood sugar levels and promote the growth of harmful bacteria in the gut, there are no health benefits that come with the consumption of maltodextrin. – Learn more about Maltrodextrin from Dr. Axe

Think about it, your body has been so used to eating garbage like this, that changing your eating habits is going to be rough if you jump right into the keto diet.

 

This all brings us back to the original question: How to start a ketogenic diet for weight loss?

I highly recommend a weaning process for starting the keto diet.

Wean yourself off the foods you normally eat for about 30 days.

Start replacing those bags of chips you munch on at lunch, dinner, and tv time with healthier versions of themselves.

If you are used to throwing back a bag of Doritos or Funyuns (one of my guilty pleasures) while playing video games or while watching Chip and Johanna remodel Waco, sub in some healthy, homemade chips that don’t have chemical binders and fillers which will spike your blood sugars and destroy your body.

Not only do you need to replace chips and other junk foods with healthy versions of themselves, you should start to re-balance your dinner plate.

 

Re-balance Your Plate

If you are used to eating a high carb dinner at an all you can eat Italian food joint with unlimited breadsticks, (not naming names), start ordering smaller portions of pastas, eat more veggies and forego the white bread, please.

Make your plate greener and focus on eating more protein. Move toward a 2/3 plate of greens with a smaller portion of meat and try giving up desert if you can.

The goal for getting yourself ready for the keto diet over a month is to adjust your body in baby steps before you take the plunge.

When you start the keto diet for real, there is a 3-7 day period where your body will react to the lack of carbs from garbage foods – especially if your body is not used to getting real foods in its cells.

 

Shopping for the Keto Diet – Abandon the Aisles!

Finally, if most of your meals come from going out to eat, a great way to prepare yourself for the keto diet is by shopping for groceries – from the edges of the store.

If you are like most people, you’re usually meandering the middle aisles and avoiding the edges of the store where veggies, fruits, meat, dairy, and other healthy foods live.

Start shopping from the perimeter of the store and abandon the aisles!

Most food in boxes or packages is made from stuff like the maltodextrin listed above.

Food in boxes is not natural, not good for you, and the reason you are interested in losing weight in the first place – it’s caused your body to suffer and is killing you with every bite.

If you are like most people, you’ve eaten boxed and pre-packaged food all your life, and it shows. It shows in your cholesterol levels, blood sugar levels, in your body where you’d prefer it not show, and also in your mental health.

Eating bad food is bad for your emotions. All that “emotional eating” is actually hurting you in ways you can’t imagine. It’s time to stop!

Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions. – Harvard

what can you eat on the ketogenic dietTo kick off a keto diet, start learning how to prepare your own food.

Guides like “Breakfast in 5” from Trylowcarb.com are a great way to learn how to make healthy food choices.

It’s important that you prepare yourself for the weight loss and health benefits you need from the ketogenic diet.

Now that you know how to start a ketogenic diet for weight loss, take a look at these keto diet books which will help you come up with meal plans and recipes for the keto diet.

Our Keto Flu article will help you learn what to do in the first week or so as your body reacts to a new way of life on the ketogenic diet, and see how long it takes for your body to enter ketosis.

It’s not all doom & gloom. Being healthy after years of eating garbage is liberating… trust me!

 

 

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the ketogenic diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial, based on other people’s reviews of the products or my personal research on the efficacy of the product, for your ketogenic diet journey. 

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Keto Questions: How Many Carbs Can You Eat and Stay in Ketosis?



How Many Carbs Can You Eat and Stay in Ketosis

How Many Carbs Can You Eat and Stay in Ketosis?

Every “body” is different, but there are some basics that enter into the ketogenic diet sphere for all people who are trying the ketogenic diet to achieve ketosis & weight loss.

To be in ketosis, your daily carb intake should be low – waaay lower than you are used to!

Moving from a normal western diet to the ketogenic diet is a stretch for most people. And giving up chips, carby breakfast foods, carb-filled snacks during the day, carb rich sodas, energy drinks, protein powders, and microwave dinners is seems like an impossibility.

The typical western diet consists of high carb, high calorie, garbage foods packed with chemicals most people have never heard of and have no idea what they do to your body inside your cells.

Frankly, what we eat – ie food that comes from packages – is disgusting. But, the boxes look so appetizing, right?

I mean, who doesn’t like a cute, fat-fingered friend making the meal look like so much fun?

high carb foods

The beauty of the ketogenic diet is that it’s based on eating real food, ditching sugars, ditching carbs (from packaged foods) and adapting the body to real, healthy, foods that are good for the body.

Aside from getting your body into a state of ketosis, you will eat better and feel better about yourself once you adapt to the keto diet.

 

That brings us back to the question of: how many carbs can you eat and stay in ketosis?

Generally, to stay in ketotis, you’ll want to eat less than 50g of net carbs per day. Your carbs should come from vegetables, nuts and seeds and keto friendly fruit. (See our ketogenic diet food list to find healthy choices.)

Below 50g of net carbs each day is enough for most people to stay in ketosis. Make sure to get your carbs from vegetables (10-15g), nuts and seeds (5-10g), and fruits (5-10g). – Keto Calculator

When reading food labels in the US, subtract the fiber content of the food from the total carbs to get your net carb count. This will give you the carb count of the food so you can add it to your daily tally.



 

For Fruits and Veggies, here’s a list of the carb count in most fruits and veggies you’ll be eating (below list in net carbs):

Vegetables:

  • Artichoke 6.9
  • Asparagus (6) 2.4
  • Beans, green 2.9
  • Beets 6.5
  • Bok Choy 0.7
  • Broccoli 1.7
  • Brussels Sprouts 7.6
  • Cabbage 1.1
  • Carrot 5.1
  • Cauliflower 1.5
  • Celery 0.8
  • Collard Greens 3.0
  • Cucumber 1.8
  • Eggplant 2.0
  • Garlic (1 clove) 1.0
  • Lettuce 0.5
  • Mushroom 1.0
  • Okra 2.0
  • Onion 4.0
  • Parsnip 9.0
  • Peas 6.5
  • Peppers, Green 3.4
  • Peppers, Red 3.3
  • Pickle (1 medium) 2.0
  • Pumpkin 6.3
  • Radish 0.5
  • Rutabaga 4.0
  • Spinach 0.2
  • Squash, Yellow 1.4
  • Tomato 3.2
  • Turnips 2.3
  • Zucchini 3.3

Fruits:

  • Apricot (1 whole) 3.1
  • Avocado (1 whole) 0.5
  • Cantaloupe 3.0
  • Carambola/Starfruit (1 whole) 3.0
  • Cherries 4.2
  • Coconut 1.3
  • Grapes 6.7
  • Grapefruit (1 whole) 9.0
  • Honeydew 3.6
  • Kiwi 6.5
  • Lemon (1 whole) 3.8
  • Mango 6.3
  • Orange (1/2) 6.5
  • Passionfruit (1 whole) 2.0
  • Peach (1 whole) 8.9
  • Pineapple 4.3
  • Plantain (1/2 med/10″) 6.0
  • Plum (1 whole) 7.6
  • Watermelon 2.6

Berries:

  • Acai Berry (1 oz) 5.0
  • Blackberry 2.7
  • Blueberry 4.1
  • Boysenberry 13.0
  • Cranberry 2.0
  • Currant 4.0
  • Huckleberry (3.5 oz) 8.0
  • Raspberry 1.5
  • Strawberry 1.8

Carbs have been a staple of your diet and moving away from boxed & packaged carbs as a cornerstone of your daily food intake will be a challenge.

But, you can do it.

 

Conclusion & Next Steps

Ketosis test stripsStaying in ketosis is the goal of the ketogenic diet, so keep carbs under 50 net grams per day, and you are most likely to achieve a constant state of ketosis.

If you want to push your carb count limit, get some ketone test strips to test your body’s limit to find out where your optimal carb count is to stay in ketosis.

Meanwhile, if you stick to counting carbs daily for the first month or so, you’ll get into a good habit of a low carb, high fat, moderate protein routine – and optimal shape for those on a ketogenic diet.

Need help planning your meals? Check out these Keto Diet Books for inspiration.

 

In a weight loss stall? Find out how to break a fat loss plateau on the ketogenic diet.

 

what can you eat on the ketogenic diet



 

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the keto diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial based on other people’s reviews of the products or my personal research on the efficacy of the product, on your ketogenic diet journey. 

 

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Weekly Keto Weight Loss Meal Plans