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• Cover
• Introduction
• About This Book
• Foolish Assumptions
• Icons Used in This Book
• Beyond the Book
• Where to Go from Here
• Part 1: Getting Started with the Keto Diet
• Chapter 1: Brushing Up on the Basics
• Understanding What the Keto Diet Is
• Deciding Whether the Keto Diet Is Right for You
• Flipping the Switch on Your Metabolism
• Clearing Common Hurdles
• Chapter 2: Weighing the Pros and Cons of the Keto Diet
• The Numerous Benefits of a Keto Diet
• Potential Drawbacks of the Keto Diet
• The Lowdown on Fat and Cholesterol
• Chapter 3: Understanding What Happens to Your Body in Ketosis
• Exploring Your Body’s Flex-Fuel System
• Following the Energy Flow along the Metabolic Pathways
• Anticipating Changes in How You’ll Feel
• Testing to See if You’re in Ketosis
• Chapter 4: Getting to Know Your Macros
• Loading Up on Healthy Fats
• Consuming Moderate Amounts of Protein
• Cutting Unnecessary Carb Consumption
• Part 2: Doing the Keto Diet
• Chapter 5: Stocking Up on Keto-Friendly Foods
• Out with the Old: Clearing Out Your Carb-Heavy Stock
• In with the New: Healthy Fats, Proteins, and Carbs
• Chapter 6: Checking Out Your Beverage Options
• Making Water Your Go-To Beverage
• Opting for Coffee or Tea
• Finding a Suitable Milk Replacement
• Considering Alternatives to Fruit Juice and Soda
• Drinking Alcohol on the Keto Diet
• Chapter 7: Achieving Ketosis Step by Step
• Personalizing Your Keto Goals
• Calculating Your Macro Targets
• Planning and Preparing Meals
• Snacking without Blowing Your Diet
• Replenishing Lost Fluids and Electrolytes
• Chapter 8: Making Sure You’re Getting the Nutrition You Need
• Counting Net Carbs, Not Total Carbs
• Curbing Your Protein Intake
• Going Full Fat, Skipping Low-Fat
• Replenishing Your Electrolytes
• Adding Healthy Oils to Your Diet
• Getting Enough Fiber
• Chapter 9: Eating Out and Loving It!
• Choosing Keto-Friendly Restaurants
• Steering Clear of Carbs
• Loading Up on Fats and Proteins
• Making Special Requests
• Ordering Keto by Meal: A Few Suggestions
• Opting for a Low-Sugar Beverage
• Dining at the Homes of Relatives or Friends
• Part 3: Overcoming Obstacles
• Chapter 10: Dealing with Undesirable Side Effects
• Getting Over the Hump: The Keto Flu
• Watching for Signs of Ketoacidosis
• Addressing More Specific Side Effects
• Chapter 11: Alleviating Any Social Pressure
• Staying Focused
• Letting Your Social Circle in on Your Journey
• Talking with Your Doctor
• Part 4: Maximizing the Benefits
• Chapter 12: Fasting
• Recognizing the Benefits of Fasting
• Sampling Different Fasting Methods
• Reducing the Downside of Fasting with the Keto Diet
• Chapter 13: Maintaining a Fitness Routine
• Anticipating the Impact of the Keto Diet on Exercise
• Adjusting Your Macros to Accommodate Exercise
• Choosing the Right Style of Keto for Your Unique Goals
• Adapting Your Exercise Routine
• Considering Supplements That May Help
• Part 5: Keto Recipes
• Chapter 14: Breakfast: Starting Your Day the Keto Way
• Chapter 15: Keto Lunches
• Chapter 16: Keto Dinners
• Chapter 17: Sides
• Chapter 18: Appetizers and Snacks
• Chapter 19: One-Pot Wonders
• Chapter 20: Desserts: Having Your Sweets and Eating Them, Too
• Part 6: The Part of Tens
• Chapter 21: Ten Benefits of Being in Ketosis
• Jump-Starting Weight Loss
• Stabilizing Blood Sugar
• Increasing Energy
• Lowering Cholesterol Levels
• Lowering Blood Pressure
• Getting Better Sleep
• Eliminating Cravings
• Looking Your Best
• Lifting Your Mood
• Stopping Inflammation in Its Tracks
• Chapter 22: Ten Sources of Healthy Fats
• Avocado/Avocado Oil
• Ghee
• Coconut Oil
• Olive Oil
• Almonds
• Grass-Fed Beef
• Medium-Chain Triglyceride Oils
• Fatty Fish
• Hemp Seeds
• Nut Butters
• Chapter 23: Ten Keto Resources
• Diet Doctor
• Total Keto Diet App
• Healthline Nutrition
• Tasteaholics
• Peter Attia
• Mark’s Daily Apple
• KetoConnect
• Reddit’s /r/keto Subreddit
• Keto Macro Calculator
• Facebook Keto and Low-Carb Groups
• Appendix: Metric Conversion Guide
• Index
• About the Authors
• Supplemental Images
• Connect with Dummies
• End User License Agreement