How to Use this Book 6
Introduction 7
Let's Meet the Keto Experts 20
Chapter 1 What Is Ketosis and Why Do You Want It? 31
Chapter 2 What Makes Keto Different from the Atkins Diet? 43
Chapter 3 What Do Major Health Organizations Say about Ketosis? 47
Chapter 4 Doctors Are Using Ketogenic Diets with Great Success 54
Chapter 5 Find Your Carbohydrate Tolerance Level 66
Chapter 8 Determine Your Personal Protein Threshold 70
Chapter 7 Consume Fat, Especially Saturated Fat, to Satiety 81
Chapter 8 Using Technology to Measure for Ketosis 91
Chapter 9 My One-Year N=1 Experiment in Nutritional Ketosis 100
Chapter 10 Five Low-Carb Mistakes and How Nutritional Ketosis Rescued Me 110
Chapter 11 The Role of Intermittent Fasting in Ketosis 122
Chapter 12 Keto FAQ 134
Chapter 13 Eight Keto Success Stories 181
Chapter 14 Ten Reasons You May Not Be Producing Adequate Ketones 174
Chapter 15 Ten Criticisms of Very Low-Carb, Ketogenic Diets 185
Chapter 16 Solid Science for Using Ketogenic Diets Therapeutically 200
Chapter 17 Good Evidence of Benefits from Ketosis 216
Chapter 18 Emerging Areas of Research on the Use of Ketones 226
Chapter 19 Food Shopping List for Creating Ketosis 238
Chapter 20 Low-Carb, High-Fat Recipes for Nutritional Ketosis 244
Chapter 21 21-Day Kick-start Keto Meal Plan 274
Epilogue: Now That You've Been Enlightened, What Happens Next? 283
Resources 285
Glossary 296
Acknowledgments 299
Index 305