The Complete Ketogenic Diet for Beginners

This book is an excellent resource for anyone new to the keto lifestyle. It breaks down the basics of the ketogenic diet in simple, easy-to-understand language, making it approachable even if you’ve never tried low-carb eating before. I especially appreciate the meal plans and recipes, which are straightforward, delicious, and don’t require complicated ingredients. The guide also explains the science behind keto, how it works, what to expect, and tips for staying on track without overwhelming the reader. It’s well-organized, so you can quickly find what you need whether it’s shopping lists, cooking ideas, or nutritional advice. Overall, this is a comprehensive, supportive, and practical guide that makes starting keto much less intimidating. Highly recommend for beginners who want a reliable roadmap to success.

If you are buying this for info on therapeutic keto because you are trying to build info on treating metabolic dysfunction or health issues, thats not this books niche. It is more geared towards using keto for weight loss BUT if you need guidance on the basics of keto and meal planning ideas and a cookbook with delicious recipes to help to adhere and stick to a keto diet, you're in the right place. Some of the info I can take or leave since I'm using this for medical reasons (I don't plan on making peanut butter "milkshakes" bacon grease fat bombs) and plan on a much more cleaner approach for mitochondrial biogenesis. Again... If adhering is going to be your problem and you're also brand new to making radical shifts to your eating habits, this book will put you in the right place and show you the ropes and provide you meal ideas that are more easily integrated for someone maybe less disciplined. The book is well worth what I paid and I intend on keeping it.

When I decided to start ketogenics I bought a general book plus three cookbooks. This book was the smallest of the three cookbooks but easily the most useful. Ramos includes basic ketogenics information at the front of the book and tips for eating away from home at the end. In between is a lot of helpful information. The book contains a two week menu for beginners. (Face it, there's a 90% chance you won't follow it to the letter, but it does help set your thinking in the right direction.) For each individual week there's a shopping list which, by itself, will help you adjust your kitchen quite a bit. There are tips on the best sweeteners (Swerve over Splenda), the oils you'll need, produce, canned and bottled items, pantry items, and meats. Something to consider as you go along is that some items, like almond and coconut flour are expensive items to stock up on, but you'll use considerably less than non-keto recipes will use for regular flour. Do what you can afford. Just know that there are some must-have staples like coconut oil and olive oil. The recipes themselves are divided into smoothies and breakfasts, appetizers and snacks, fish and poultry, meats, veggies and sides, desserts, and staples. Each individual recipe gives an overall "keto quotient" (how close it fits the idea balance of fats, carbs, and protein) as well as what each serving contains in calories and the fats, carbs, and protein for those servings. This makes life a lot easier if you are using a phone or tablet app to keep an eating record. I find myself in the kitchen a lot more, but that's a good thing, especially since I'm gaining more energy and endurance from the diet. Since I live alone I've also invested in more plastic bags and containers. When I use one of the recipes I divide the finished product into the number of servings, eat one and bag the rest for the freezer or fridge. Recipes include items like homemade salad dressings and mayonnaise in a good keto balance. Since I'm eating a lot more salad this has been handy to have. I also thought I would miss sweets but I've been using the book to make snacks with stevia products. There are some chocolate recipes using cocoa powder and oils that help stifle any chocolate cravings. The oils often melt at a little above room temperature so I put chocolate pieces in bags in the freezer and granola in the fridge in snack bags. I have yet to find a recipe that didn't turn out well, though my tastebuds like a little more salt. Better to add it in later because you can't take it out once it's cooked. The only bad turnout I had was my mistake, assuming that coconut flour would substitute for almond flour. It won't. There's a wide variety of tastes to help you learn your way through adapting the lifestyle to your tastes.

The information in the first section was great, but the recipes were not as helpful as I had hoped. The ingredients are very expensive - I spent $130 shopping for just the first three days of meals and that didn't include the leg of lamb, which I skipped. Also, as a working mom, I would consider the amount of kitchen time as extreme. As an example, Day One includes a one-hour baking project for breakfast, followed by deviled eggs with bacon and avocado as a mid-morning snack, followed by a cooked chicken lunch, then a smoothie mid-afternoon snack, and a leg of lamb dinner with a side. Again, that's just the first day. Section 1 was great and I learned a great deal about keto lifestyle and issues. I would love the author to revise the meal plan and recipe sections to limit each day to no more than 90 minutes in the kitchen including prepping foods like boiling eggs, frying bacon, or cooking chicken which aren't currently included in her recipes times.

After being on AIP diet and still not getting anywhere in regards to health; I decided to jump over to Keto. I've have known that no/low carb is the only way my body ever really feels good, so it was easy. I bought this book with no real expectations. I just wanted a bit more info to read and a some good recipes that I could keep on hand without having to look online. While I knew some info about Keto, this gave me a bit more, and some of the info just "clicked". So far I have thoroughly enjoyed reading this book. It is very easy to read. The recipes are delicious too. There isn't any pictures, which I don't mind, but I know many people need or like to have them for reference. The recipes are so easy, using no more than a handful of ingredients, I don't feel like I'm missing out because there are no pics either. My husband and daughter are now even jumping on board. Everyday they both ask excitedly, "What is next on the menu?!" The flavors are so rich, we really don't feel like we are missing out on carbs. First and foremost, I'm using this to rein in my autoimmune, but having it help with weight loss, especially caused by Autoimmune is a huge bonus!! I know anyone who suffers with any type of AI, knows the struggle and each struggle is different. It's like a never ending marathon on trying to figure out how to get better. So far, for me, this has been a great, and easy transition. And yes, I have even lost 3 lbs in my first week. I am a huge water drinker, (living in the desert will do that) so that helped too, as I didn't have to break a sugary drink habit. If I can get past the 15lb weight loss mark, I will be amazed. The first 15 are typically easiest, but I'm hopeful this can kick it up a notch and beat the AutoImmune weight that is always so impossible to beat. The book was in perfect condition, and delivered in a very timely manner. The grocery price might scare you, but don't let it. If need be, only buy for a few days at a time. You will eventually build up your staples. One of the only things that has given me a draw back, was getting used to stevia in my coffee. Nowadays the flavor is better then it used to be, but still it's no sugar. Ha!

This is a great into to keto cook book. While I already knew a lot of the information it gives some wonderful recipes. Which I will try. I decided to start Keto up again but got tired of a mostly meat pallet for my meals. This helps expand that. My dad did unhealthy keto and it's gotten better over the years as people incorporate more nutrition into the diet.

When I started reading the book I was happy. It's informative, helpful and easy to read/ follow for a beginner like me who needs some things explained. Then I read the meal plans and i was so mad. (Keep reading!) It was full of meals and snacks that either i had no idea where to find ... or if I was going to cook it, how on earth did i make it Keto friendly!? Now if you had ever read a review from me before you would know that I have a horrible habit of either skipping or skimming what I am reading. Or in this case missing the recipe page number of every single item printed right next to it!! So with that said ... I started reading the recipes and making up a shopping list of everything I need to get in before I start ...and I noticed that with the exception of potatoes, pasta and bread my shopping list didn't look all that different with a few new goodies added. I never thought I would say this but I am actually excited to get started on this diet. I know the things I am giving up will be extremely difficult for me, but with some of the new foods/ recipes I learned from this book I think it will be very do-able. Highly recommend this book for anyone like me who is a complete beginner.

I think most people are familiar with what a keto diet is (if you're ten or older). This book describes the processes of the body in a very easy to understand way. The recipes are really nice. I've found that the preparation of the kitchen it's the root cause of success or failure with any keto diet. Buying the non perishable items (spices,flavorings, extracts etc) during week 1 would be a good start for beginners (ie. Once you start reading the book making a list of items for recipes would be a far more effective way to start fire ensuring success). With that said, this book does touch upon this and mentions the importance of this fact which is great. Having a day by day plan of building your pantry makes the recipes and e what you're going to be eating for the next 2- 4 weeks less less overwhelming). This is actually the best Starter book I've read that's not overly technical and offers a nice variety of meals and snacks to include in your daily rating lifestyle. Many kudos for a good book.

This book has a good guideline if you are after a keto diet and for those that purely want to expand their recipe file this is really good. Not requiring a lot of prep and cooking time and not too many ingredients that are not staples in your kitchen

Nice product. A little costly if you plan to eat it for a longer period as part of your keto diet

Leicht verständliches Englisch. Tolle Basisinformationen und leckere Rezepte für den Einstieg. Meine Lieblingsrezepte sind Zitronen-Butter-Hähnchen und Paprika-Hähnchen. Morgens gibts oft Eier mit Tomaten und Speck oder Bulletproof-Kaffee. Der Berry-Green-Smoothie wird jetzt aber mal alternativ getestet, um Sodbrennen vorzubeugen. Der Tipp Erytrith als Zuckerersatz zu nutzen ist super. Benutze es anstatt Stevia in den entsprechenden Rezepten. Habe in den ersten zehn Tagen 6,5 kg abgenommen. Viel Erfolg!

Buen libro para empezar keto

My love wanted to lose 30 pounds. He hated counting calories and refused to believe how much snacking he did between meals. The Atkins diet made him grumpy. Fat-burning soup got old fast. His cousin talked of keto, but it seemed complicated - especially when I am thin and must eat Low Fodmap. On impulse, we picked up The Complete Ketogenic Diet for Beginners. I photocopied the Week 1 shopping list, and off we went. It was like a grocery store treasure hunt. (Oops! It is actually enough food for 4, and there are only 2 of us, no wonder those groceries seemed expensive!) We flipped to the Week 1 Meal Plan. We prepped some foods - cooked bacon, boiled eggs, chopped veggies, made fat bombs, that sort of stuff. We did some calculations and figured out that these recipes were designed exactly for his size and weight. Then life got simple. We knew what we were eating every day. The groceries were in the cupboard. There was no stress in meal planning. There was no calorie counting. He wasn't even hungry! I stopped hating grocery shopping. We learned lots of new ways of cooking. It was like being invited out or having a date every night. He made his own breakfasts, and often mine, too. Lunch was easy and packable. We had snacks in the freezer. Dinner was a pleasure. The weight is gone. We still use the cookbook, which is the only one we've bought since internet was mainstream. It is nearly worn out! What a bargain! Amy Ramos (Bernard), would you please, please make a book like this for my mother, who lives alone and cooks for one? There's nothing wrong with her and millions like her except that she doesn't eat well. (She's low on sodium and iron.) I've hunted everywhere, and I cannot find anything. Your fresh, easy style is perfect for singles and seniors who need to learn modern cooking methods and simple food prep for one! Your shopping lists broken down into departments are a dream. I've hunted. There are many recipe books, but no simple, easy balanced diets for healthy singles with recipes, shopping lists, and meal plans. You are a wizard, and we need you! Oh yeah, I highly recommend The Complete Ketogenic Diet for Beginners. So does my handsome, sexy husband!