Table of Content

About This Book. 8

The Author. 8

What Is The Ketogenic Diet 11

Types Of Ketogenic Diets. 13

Fuel Utilization In The Body: The Main Principle Of Keto. 14

Lipolysis And Ketosis. 16

Ketosis Versus Ketoacidosis. 17

Fuel Utilization By The Brain. 18

What The Science Shows. 19

Benefits Of The Ketogenic Diet 24

How Reducing Carb Intake Affects Appetite. 29

1.        The Leptin Equation. 30

2.        Blood Insulin Levels. 33

A Closer Look At Carbohydrates. 35

Types Of Carbohydrates. 36

Simple Carbohydrates. 36

Complex Carbohydrates. 37

Glycemic Load. 38

The Glycemic Index. 39

Simple Versus Complex Carb on the GI Scale. 40

Carbs And Ketosis. 40

Sugar Alcohols. 41

Reducing Carbs To Induce Ketosis. 42

How To Calculate Impact Carbs. 43

The Role Of Fiber. 43

Net Carb Formula. 43

Key Considerations For Fiber And Carbs. 44

Rules Of The Ketogenic Diet 45

Evaluating Macronutrients In Ketosis. 48

Choosing The Right Fats In Keto. 49

What Fat Does Inside The Body. 50

Types Of Fats. 51

Optimal Fat Intake. 52

Low Carb Food Shopping List 54

Meat, Fish And Poultry. 54

Seafood. 55

Fats And Dressings. 55

Soy Vegan Protein. 56

Vegetables. 56

Fruits. 58

Dairy. 58

Cheeses. 59

Herbs And Spices. 59

Nuts & Seeds. 60

Zero Carb Drinks. 61

Alcoholic Beverages. 61

Miscellaneous And Snacks. 62

High Carb Foods To Avoid. 63

All Sugars. 63

Baked Goods and Sweets. 63

Candy. 64

Packaged/Processed Snacks. 64

Dairy. 65

Sugary And Starchy Fruit 65

Starchy Vegetables. 66

Grains And Starches. 67

Legumes. 68

Drinks. 68

Sample 1 Day Keto Menu. 69

Eating Out 70

Testing For Ketones. 71

Optional Supplements. 73

Frequently Asked Questions. 75

Final Thoughts. 79

Appendix – Keto Food Pyramid. 80

Low Carb Swaps For Carb Filled Favorites. 81

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