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Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet
Leading health blogger Jimmy Moore and researcher and internist Dr. Eric C. Westman join forces again to explain the powerful therapeutic effects of a ketogenic diet--one that combines a customized carbohydrate restriction, moderation of protein intake, and real food-based fats--which is emerging in the scientific literature as a means for improving a wide range of diseases, from Type 2 diabetes to Alzheimer's and more. Simply eating a low-carb diet alone isn't enough, and Moore and Westman tell you why.
Have you looked at a low-carb diet simply as a means to lose weight? What if you learned that combining a low-carb nutritional approach with a high fat intake produces a powerful therapeutic effect on a wide variety of health conditions that most people think requires medication to control? That’s what Keto Clarity is all about. Jimmy Moore, the world’s leading low-carb diet blogger and podcaster, has reunited with his Cholesterol Clarity coauthor Dr. Eric C. Westman, a practicing internist and low-carb diet researcher, to bring you the crystal-clear information you need to understand what a ketogenic diet is all about and why it may be the missing element in your pursuit of optimal health. This book includes exclusive interviews from twenty of the world’s foremost authorities from various fields bringing their depth of expertise and experience using this nutritional approach. Moore and Westman clearly explain why ketosis is normal, how this nutritional approach is being used therapeutically by many medical professionals, a step-by-step guide to help you produce more ketones and track your progress, real life success stories of people using a ketogenic diet, and more. The solid evidence for nutritional ketosis in dealing with many of the chronic health problems of our day is presented, including: epilepsy, Type 2 diabetes, obesity, cardiovascular disease, metabolic syndrome, polycystic ovarian syndrome (PCOS), irritable bowel syndrome (IBS), heartburn (GERD), nonalcoholic fatty liver disease (NAFLD). The good evidence for ketogenic diets is also shared in dealing with Alzheimer's Disease (AD), Parkinson’s Disease, dementia, mental illness, schizophrenia, bipolar, depression, narcolepsy, and sleep disorders. Plus, you'll get the details on the emerging science that is showing great promise in treating cancer, autism, migraines, chronic pain, brain injury, stroke, kidney disease and so much more. Keto Clarity is your definitive guide to the benefits of a low-carb, high-fat diet. Full details on Jimmy Moore's yearlong n=1 scientific experiment of nutritional ketosis, in which he used sophisticated blood testing technology to track and monitor his production of ketones and blood sugar to achieve rather remarkable effects on his weight and health, is also presented as well as food shopping lists, 25+ low-carb, high-fat recipes, and a 21-day meal plan to get you going on your ketogenic lifestyle change. Keto Clarity gives you a whole new perspective on the work that the late, great Dr. Robert C. Atkins started in earnest with his promotion of the low-carb approach beginning in the 1960s. That revolution continues boldly in this book designed to shift your paradigm on diet and health forever!
Have you looked at a low-carb diet simply as a means to lose weight? What if you learned that combining a low-carb nutritional approach with a high fat intake produces a powerful therapeutic effect on a wide variety of health conditions that most people think requires medication to control? That’s what Keto Clarity is all about. Jimmy Moore, the world’s leading low-carb diet blogger and podcaster, has reunited with his Cholesterol Clarity coauthor Dr. Eric C. Westman, a practicing internist and low-carb diet researcher, to bring you the crystal-clear information you need to understand what a ketogenic diet is all about and why it may be the missing element in your pursuit of optimal health. This book includes exclusive interviews from twenty of the world’s foremost authorities from various fields bringing their depth of expertise and experience using this nutritional approach. Moore and Westman clearly explain why ketosis is normal, how this nutritional approach is being used therapeutically by many medical professionals, a step-by-step guide to help you produce more ketones and track your progress, real life success stories of people using a ketogenic diet, and more. The solid evidence for nutritional ketosis in dealing with many of the chronic health problems of our day is presented, including: epilepsy, Type 2 diabetes, obesity, cardiovascular disease, metabolic syndrome, polycystic ovarian syndrome (PCOS), irritable bowel syndrome (IBS), heartburn (GERD), nonalcoholic fatty liver disease (NAFLD). The good evidence for ketogenic diets is also shared in dealing with Alzheimer's Disease (AD), Parkinson’s Disease, dementia, mental illness, schizophrenia, bipolar, depression, narcolepsy, and sleep disorders. Plus, you'll get the details on the emerging science that is showing great promise in treating cancer, autism, migraines, chronic pain, brain injury, stroke, kidney disease and so much more. Keto Clarity is your definitive guide to the benefits of a low-carb, high-fat diet. Full details on Jimmy Moore's yearlong n=1 scientific experiment of nutritional ketosis, in which he used sophisticated blood testing technology to track and monitor his production of ketones and blood sugar to achieve rather remarkable effects on his weight and health, is also presented as well as food shopping lists, 25+ low-carb, high-fat recipes, and a 21-day meal plan to get you going on your ketogenic lifestyle change. Keto Clarity gives you a whole new perspective on the work that the late, great Dr. Robert C. Atkins started in earnest with his promotion of the low-carb approach beginning in the 1960s. That revolution continues boldly in this book designed to shift your paradigm on diet and health forever!
332 pages, Kindle Edition
First published June 24, 2014
1484 people are currently reading
2094 people want to read
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Displaying 1 - 30 of 238 reviews
November 2, 2020
Skip it.
Compared to other books, Keto Clarity is less scientific and perhaps more appropriate for someone who doesn't want to get into the nittry gritty biology of ketosis. I personally am more convinced by focusing on scientific analysis, and I found "The Art And Science of Low Carbohydrate Eating" much more convincing than this book. I've also been in ketosis for 8 months now, so I understand the nuances of each argument.
This book is written more like a very long blog post than a work of persuasive non-fiction. The thoroughness of examination of each argument often sounds more anecdotal than scientific. There is also one chapter on ketosis talking about how ketosis could affect other diseases, from autism to Alzheimer's. I found this chapter to be over the top, implying that ketosis is a cure-all for every medical problem. The evidence we have for ketosis related to these diseases is still very weak, which I don't think was stressed enough in the book.
Based on what I've read so far, I would suggest this progression of literature to get into ketosis:
- Why We Get Fat
- The Big Fat Surprise
- The Art and Science of Low Carbohydrate Living
- The Art and Science of Low Carbohydrate Performance
Art & Science...Living is definitely the most important one of that list of my current nutritional reading. Keto clarity is pretty high level compared to the rest of this list.
Compared to other books, Keto Clarity is less scientific and perhaps more appropriate for someone who doesn't want to get into the nittry gritty biology of ketosis. I personally am more convinced by focusing on scientific analysis, and I found "The Art And Science of Low Carbohydrate Eating" much more convincing than this book. I've also been in ketosis for 8 months now, so I understand the nuances of each argument.
This book is written more like a very long blog post than a work of persuasive non-fiction. The thoroughness of examination of each argument often sounds more anecdotal than scientific. There is also one chapter on ketosis talking about how ketosis could affect other diseases, from autism to Alzheimer's. I found this chapter to be over the top, implying that ketosis is a cure-all for every medical problem. The evidence we have for ketosis related to these diseases is still very weak, which I don't think was stressed enough in the book.
Based on what I've read so far, I would suggest this progression of literature to get into ketosis:
- Why We Get Fat
- The Big Fat Surprise
- The Art and Science of Low Carbohydrate Living
- The Art and Science of Low Carbohydrate Performance
Art & Science...Living is definitely the most important one of that list of my current nutritional reading. Keto clarity is pretty high level compared to the rest of this list.
January 6, 2018
This is NOT a definitive guide, contrary to what the title claims. This is one of those books a person might read as part of gathering a wide ranging collection of info on a topic but the content should really be taken with healthy dose of critical thinking. I think there are a lot of little nuggets of information but there also a lot of stuff that makes me roll my eyes. (Really, eat a mouthful of butter with every bite?!?) I encourage anyone reading this book to spend some time looking at Jimmy Moore’s website and following up on the buzz of controversy that seems to surround his name on the net. I am skeptical of a person who blogs and has so many ads and things for sell on their website that their message gets lost. I think he has very little credibility anymore based on what I read about him in addition to the behavior of some of his oddly cultish followers.
There are a lot of nutbars out there in the diet/health/nutrition/weight loss world.
I thought the ideas about low carbohydrate eating presented in Why We Get Fat: And What to Do About Itand The Art and Science of Low Carbohydrate Living were a lot more balanced. The idea is worthy of more research but the main chapters of this book here don't contribute much to the knowledge base in my opinion.
One thing to note, I did write down the URLs of the many websites Moore got recipes from. Some are mainly recipes, some are people making a living selling diet help or info. I really enjoyed www.genaw.com/lowcarb/ because it was super simple and one woman's recipes from her low carb weight loss journey.
There are a lot of nutbars out there in the diet/health/nutrition/weight loss world.
I thought the ideas about low carbohydrate eating presented in Why We Get Fat: And What to Do About Itand The Art and Science of Low Carbohydrate Living were a lot more balanced. The idea is worthy of more research but the main chapters of this book here don't contribute much to the knowledge base in my opinion.
One thing to note, I did write down the URLs of the many websites Moore got recipes from. Some are mainly recipes, some are people making a living selling diet help or info. I really enjoyed www.genaw.com/lowcarb/ because it was super simple and one woman's recipes from her low carb weight loss journey.
August 7, 2014
Great concept. I wish they focused more on the practical aspects of implementing this lifestyle and diet. Both the podcast and this book focus on "here's all the bad things the medical community and other experts say about this diet, and here are studies that prove them wrong." Ok - we get that. We don't need to go into the weeds repeatedly on that point, we just need to know how to successfully implement this diet/lifestyle.
March 7, 2016
I told you I eat my neighbors. I really do. Especially their fat juicy livers. Which is good for you, fat and liver. Many of you have been asking me how I have all this energy to write and somehow don't grow a fat ass from sitting on it all day. Well. THIS IS IT. Read this book. It will give you all my secrets. (And it will make you look your best and feel your best too.)
October 18, 2016
This was very informative and was presented in an easy to understand fashion. I learned alot about the ketogenic diet and how our ancestors existed on ketones for periods of time when food was scarce and how the body can be fueled by either glucose from carbohydrates or ketones from fat. It was very interesting. I plan to get the previous book Cholesterol Clarity next.
September 22, 2014
Jimmy Moore is either in the vanguard of a major movement in personal health and longevity, or ......! This work, along with 'Cholesterol Clarity' redefine what a healthy diet consists of, and re-imagine the origins and causes of disease placing them within a metabolic framework. He is condensing the work of many writers, doctors and scientists of the last decade.
Your body runs on glucose or ketones. You derive them from sugars (carbs) or fat. The premise of this book is that it is ketones that are the optimal energy source, thus it is fats that should make up 75% of your diet. This should convey a wide range of health benefits not the least of which is prevention of cancer, the reduction in body inflammation (and thus heart disease), and the warding off of neurological disorders including Alzheimers and possibly Parkinson's disease.
Moore advises that you monitor you ketone level via blood tests and/or breath test to see if you are in a state of ketosis, which is where the body is burning the ketone for fuel. Then you adjust your macronutrient level to stay in the zone.
The book attempts to counter the mountain of existing medical orthodoxy, with new hypothesis and the science that does (or will soon) back them up. The book tries to reverse the long held notion of fat being bad for you.
Jimmy makes a lot of sense to me. I personally went low-carb on Jan 1, 2012, and have experienced many health benefits as well as 20% weight loss. I am sitting here hoping that there are no long term issues that will ruin my senior years!
This is a must read, along with his other book, if you are seeking a new paradigm for you personal health.
Your body runs on glucose or ketones. You derive them from sugars (carbs) or fat. The premise of this book is that it is ketones that are the optimal energy source, thus it is fats that should make up 75% of your diet. This should convey a wide range of health benefits not the least of which is prevention of cancer, the reduction in body inflammation (and thus heart disease), and the warding off of neurological disorders including Alzheimers and possibly Parkinson's disease.
Moore advises that you monitor you ketone level via blood tests and/or breath test to see if you are in a state of ketosis, which is where the body is burning the ketone for fuel. Then you adjust your macronutrient level to stay in the zone.
The book attempts to counter the mountain of existing medical orthodoxy, with new hypothesis and the science that does (or will soon) back them up. The book tries to reverse the long held notion of fat being bad for you.
Jimmy makes a lot of sense to me. I personally went low-carb on Jan 1, 2012, and have experienced many health benefits as well as 20% weight loss. I am sitting here hoping that there are no long term issues that will ruin my senior years!
This is a must read, along with his other book, if you are seeking a new paradigm for you personal health.
July 30, 2014
First of all, I want to say that every time I hear or read Jimmy's story, and his speech to the Scientific Advisory board at the USDA Dietary Guidelines Committee, it has an emotional affect on me.
Now then, on with the review: One would expect, after reading his first book Cholesterol Clarity, that Jimmy Moore's follow up book Keto Clarity would have the same easy-to-understand approach to educating the reader and dispelling misconceptions about the subject matter. I am happy to report that it in fact does.
In Keto Clarity Jimmy isn't afraid to tackle the hard criticisms of a ketogenic diet head on and do it with the same friendly, fun, and dynamic attitude that he is famous for in his podcasts. This book answers every single question you could possibly have about ketosis and is very easy to read. It comes with my high recommendation - especially for those struggling with obesity and who are looking for another, potentially far more successful, alternative from the mainstream advice and treatment.
Now then, on with the review: One would expect, after reading his first book Cholesterol Clarity, that Jimmy Moore's follow up book Keto Clarity would have the same easy-to-understand approach to educating the reader and dispelling misconceptions about the subject matter. I am happy to report that it in fact does.
In Keto Clarity Jimmy isn't afraid to tackle the hard criticisms of a ketogenic diet head on and do it with the same friendly, fun, and dynamic attitude that he is famous for in his podcasts. This book answers every single question you could possibly have about ketosis and is very easy to read. It comes with my high recommendation - especially for those struggling with obesity and who are looking for another, potentially far more successful, alternative from the mainstream advice and treatment.
December 22, 2016
Extensive And Understandable
This is a good reference to almost any topic about keto diet, especially for those newbies or is interested on this lifestyle/way of eating. I agree with some of the health benefits discussed because I myself is experiencing them even if I am just on my Day 22 of keto (improved focus and sleep, carb/sugar craving is gone, lesser toothache, lesser appetite, weight loss from 88kg to 85kg or 6.6pounds loss on Day 4 which most likely just water weight, etc.). There are more areas on keto diet that were tackled in this book that are really nice to know.
Just one point as I do not know how to cook, and I am from the Philippines. I think the recipes presented in one of the chapters look challenging and/or I need to look into specialty stores for the ingredients. I may be wrong as I said I am no cook. That is why the food I am eating so far are very simple to prepare, usually needing only 1-3 ingredients, and that is with help if cooking is required.
Maybe I have to look for other books or blogs about very easy (lazy) keto recipes for culinary-challenged individuals.
This is a good reference to almost any topic about keto diet, especially for those newbies or is interested on this lifestyle/way of eating. I agree with some of the health benefits discussed because I myself is experiencing them even if I am just on my Day 22 of keto (improved focus and sleep, carb/sugar craving is gone, lesser toothache, lesser appetite, weight loss from 88kg to 85kg or 6.6pounds loss on Day 4 which most likely just water weight, etc.). There are more areas on keto diet that were tackled in this book that are really nice to know.
Just one point as I do not know how to cook, and I am from the Philippines. I think the recipes presented in one of the chapters look challenging and/or I need to look into specialty stores for the ingredients. I may be wrong as I said I am no cook. That is why the food I am eating so far are very simple to prepare, usually needing only 1-3 ingredients, and that is with help if cooking is required.
Maybe I have to look for other books or blogs about very easy (lazy) keto recipes for culinary-challenged individuals.
January 6, 2021
Very irresponsible to say that keto diets cure cancer.
January 3, 2019
I breezed through this book. Very helpful. I can understand others complaints that the author tends to bounce around from topic to topic. But the main takeaway from this book for me was that after reading it, I was not afraid to reintroduce fat into my diet. So for me, this book has been extremely helpful.
January 3, 2019
Red flag 1: the "woe is me" opener about how kids cruelly mocked him for being a 400 lb substitute teacher. I stayed on board because I thought it was interesting a nutrition book would begin on such a personal note.
Red flag 2: the repetitious name-dropping of his blog, "Living la Vida Low-Carb". If you had a multi-million dollar budget, and the greatest scientific minds of our age came together specifically to create a worse name, they would fail. It's impossible. Every time I see the words "Living la Vida Low-Carb", it causes me physical pain. I can feel it in my heart. How is that even possible? How can a cringe reach into your coronary system?
Red flag 3: A few chapters of the usual anti-food pyramid stuff, which is cool, that slowly morphed into a vaguely anti-vaxxy "doctors don't understand ketosis, they think it's ketoacidosis" stuff.
Sure, Jan.
Red flag 4: "You need to restrict protein, as well! Too much protein can interfere with ketosis!"
I'm getting real suspicious now. I've read actual, credible books that suggest an overabundance of protein can prompt an insulin response, so I can entertain the idea that, if your goal is reformatting your insulin sensitivity, steering clear of the 200g/day WHEYXIMAL MANTEIN bodybuilder standard could be conducive to weight loss. But as a lifestyle choice, replacing all of your chicken breast with bacon? That can't be right.
Red flag 5: "When I go to a restaurant, I ask them if they have real butter. Then I tell them to bring me more butter than they have ever brought anyone, ever. I eat butter with every meal, as much as I can. Sometimes, if I get a carb craving, I wrap a pad of butter in full-fat cheese!"
What the fuck are you talking about, Jimmy? Yeah, butter's got some great synergistic vitamins (A + D, more than the sum of their parts when eaten together), it's nothing but healthy fat, and some sad nerds slam-dunk it into their overpriced imported coffee due to poor comprehension of anatomy and a willingness to fully embrace the "brain is basically a computer" metaphor, but it's incredibly calorically dense and not particularly nourishing. A man cannot live by butter alone.
Then I found a picture of 2018 Jimmy Moore, amidst a tempest of social media bitching about "fat shaming" and discovered the reason our boy is embroiled in so much controversy is he's the size of a house again. Jimmy Moore is too goddamn fat to be giving anyone weight loss advice.
It's amazing that he once lost 200 lbs, although suspicious he did so without exercise. Even if you accept Taubes' hypothesis that exercise isn't an effective means of weight loss as compared to insulin sensitivity adjustment, ketosis leads to increases in energy that almost necessitate an increase in getting off your (increasingly less) fat ass. The issue is, it's only technically a successful diet plan if you lose 200 lbs, then put 150 back on.
And it's certainly not acceptable to try and make a living by selling The Butter Cure on your abysmal blog as some kind of panacea to the desperate and obese.
Worse still, this overflowing charlatan is giving low-carb movements a bad name. Keto, paleo, Atkins all work. I'm using keto right now to get rid of these last five pounds and it's working more reliably than any diet plan I've used in the past. I've had success with paleo too, but that's a different tool for a different goal, and I'll switch back to it when I start bulking.
All heavily-controlled, nonpartisan research suggests the science is good, and it would be more widely accepted if people like Jimmy weren't deliberately taking it out of context and rebranding it for use as a chiefly-butter meal ticket.
Red flag 2: the repetitious name-dropping of his blog, "Living la Vida Low-Carb". If you had a multi-million dollar budget, and the greatest scientific minds of our age came together specifically to create a worse name, they would fail. It's impossible. Every time I see the words "Living la Vida Low-Carb", it causes me physical pain. I can feel it in my heart. How is that even possible? How can a cringe reach into your coronary system?
Red flag 3: A few chapters of the usual anti-food pyramid stuff, which is cool, that slowly morphed into a vaguely anti-vaxxy "doctors don't understand ketosis, they think it's ketoacidosis" stuff.
Sure, Jan.
Red flag 4: "You need to restrict protein, as well! Too much protein can interfere with ketosis!"
I'm getting real suspicious now. I've read actual, credible books that suggest an overabundance of protein can prompt an insulin response, so I can entertain the idea that, if your goal is reformatting your insulin sensitivity, steering clear of the 200g/day WHEYXIMAL MANTEIN bodybuilder standard could be conducive to weight loss. But as a lifestyle choice, replacing all of your chicken breast with bacon? That can't be right.
Red flag 5: "When I go to a restaurant, I ask them if they have real butter. Then I tell them to bring me more butter than they have ever brought anyone, ever. I eat butter with every meal, as much as I can. Sometimes, if I get a carb craving, I wrap a pad of butter in full-fat cheese!"
What the fuck are you talking about, Jimmy? Yeah, butter's got some great synergistic vitamins (A + D, more than the sum of their parts when eaten together), it's nothing but healthy fat, and some sad nerds slam-dunk it into their overpriced imported coffee due to poor comprehension of anatomy and a willingness to fully embrace the "brain is basically a computer" metaphor, but it's incredibly calorically dense and not particularly nourishing. A man cannot live by butter alone.
Then I found a picture of 2018 Jimmy Moore, amidst a tempest of social media bitching about "fat shaming" and discovered the reason our boy is embroiled in so much controversy is he's the size of a house again. Jimmy Moore is too goddamn fat to be giving anyone weight loss advice.
It's amazing that he once lost 200 lbs, although suspicious he did so without exercise. Even if you accept Taubes' hypothesis that exercise isn't an effective means of weight loss as compared to insulin sensitivity adjustment, ketosis leads to increases in energy that almost necessitate an increase in getting off your (increasingly less) fat ass. The issue is, it's only technically a successful diet plan if you lose 200 lbs, then put 150 back on.
And it's certainly not acceptable to try and make a living by selling The Butter Cure on your abysmal blog as some kind of panacea to the desperate and obese.
Worse still, this overflowing charlatan is giving low-carb movements a bad name. Keto, paleo, Atkins all work. I'm using keto right now to get rid of these last five pounds and it's working more reliably than any diet plan I've used in the past. I've had success with paleo too, but that's a different tool for a different goal, and I'll switch back to it when I start bulking.
All heavily-controlled, nonpartisan research suggests the science is good, and it would be more widely accepted if people like Jimmy weren't deliberately taking it out of context and rebranding it for use as a chiefly-butter meal ticket.
November 7, 2014
If you're looking for a beginner friendly introduction to the world of eating Keto, this book is it.
The Standard American Diet(SAD) is shit. The food pyramid (before changing over to the slightly less insane Food Plate) is the reason 2/3rds of the country is overweight or obese. It's the reason we're plagued with disease and fatigue, and it's why health care costs are astronomical. The government recommends that the majority of our calories come from what is essentially poison (wheat & gluten) while the entire medical establishment touts how bad saturated fat and cholesterol are for you (Hint: they're not: http://www.drperlmutter.com/brain-nee... )
Flip the food pyramid upside down (cue the Gluten Free Ebola episode of South Park...) and you get the ketogenic diet (60%+ of calories from fat, less than 50g of carbs per day), which allows the human body and brain to thrive.
Keto Clarity does a great job of introducing the reader to a counter-intuitive lifestyle (eat fat to lose weight and feel amazing?) by breaking down the history, benefits, and his own experience with the diet. Sprinkled throughout the book are blurbs from many of the professionals on the forefront of this 'high fat low carb' revolution.
You don't have to be fat to get something from this book. We all have varying levels of carbohydrate intolerance and insulin resistance, and its not always manifested by being fat. Many neurological diseases stem from a carbohydrate rich diet. If you're worried about Alzheimer's or cancer, there's emerging research discussed in this book showing that there's hope.
It's time to open your eyes and at the very least expose yourself to a different perspective from the one that the US government has been shoving down your throat for decades. Enjoy!
The Standard American Diet(SAD) is shit. The food pyramid (before changing over to the slightly less insane Food Plate) is the reason 2/3rds of the country is overweight or obese. It's the reason we're plagued with disease and fatigue, and it's why health care costs are astronomical. The government recommends that the majority of our calories come from what is essentially poison (wheat & gluten) while the entire medical establishment touts how bad saturated fat and cholesterol are for you (Hint: they're not: http://www.drperlmutter.com/brain-nee... )
Flip the food pyramid upside down (cue the Gluten Free Ebola episode of South Park...) and you get the ketogenic diet (60%+ of calories from fat, less than 50g of carbs per day), which allows the human body and brain to thrive.
Keto Clarity does a great job of introducing the reader to a counter-intuitive lifestyle (eat fat to lose weight and feel amazing?) by breaking down the history, benefits, and his own experience with the diet. Sprinkled throughout the book are blurbs from many of the professionals on the forefront of this 'high fat low carb' revolution.
You don't have to be fat to get something from this book. We all have varying levels of carbohydrate intolerance and insulin resistance, and its not always manifested by being fat. Many neurological diseases stem from a carbohydrate rich diet. If you're worried about Alzheimer's or cancer, there's emerging research discussed in this book showing that there's hope.
It's time to open your eyes and at the very least expose yourself to a different perspective from the one that the US government has been shoving down your throat for decades. Enjoy!
November 6, 2017
There is good information here, but the author's attitude is poor. For example, in the QA section he answers a question in which a hypothetical reader asks if low carb diets can worsen thyroid problems his answer is no. This answer could be fine if it was backed with studies, however none were provided.
I have heard several sources say the opposite so its hard to take his answer seriously when it seems more smug then inquisitive/open. This general "keto is awesome, do not question the keto" feeling pervades the book.
I have heard several sources say the opposite so its hard to take his answer seriously when it seems more smug then inquisitive/open. This general "keto is awesome, do not question the keto" feeling pervades the book.
December 12, 2016
This seems to me to be an excellent diet but go slow as I feel sick. It may have nothing to do with the diet. I think this diet goes well with another book I just read about Alzheimers. Alzheimer's Disease: What If There Was a Cure?: The Story of Ketones They both recommend coconut oil.
April 4, 2018
The book is extremely 'salesy' and repetitive. Trying to go as far as condemning all other diets, using pseudo scientific examples, suggesting experimenting with oneself with measurement but without supervision) - far too pushy and almost risky suggestions to convince you to take up a keto diet. The author repeats 'eat low carb, low protein, high saturated fat diet' on almost every page in the book and has very limited additional content being the sales pitch.
March 4, 2017
A must read for all T1 & T2 diabetics!
The ketogenic diet has vastly improved the quality of life for my husband and me. He is T2 and I am T1. He is back to his high school weight, and I have less of a fear for hypoglycaemic episodes, My depression and anxiety have gone away without drugs. Give this diet 30 days of your life. You won't regret it!
The ketogenic diet has vastly improved the quality of life for my husband and me. He is T2 and I am T1. He is back to his high school weight, and I have less of a fear for hypoglycaemic episodes, My depression and anxiety have gone away without drugs. Give this diet 30 days of your life. You won't regret it!
December 19, 2016
I've read a lot of books about diets, and some about this diet. This is by far the worst. Not that it says anything wrong, it's just that that tone it has is more publicity than information.
March 30, 2017
I am a big advocate for a ketogenic lifestyle, and I regularly listen to Jimmy Moore's podcast. I've been following a ketogenic diet for nearly a year now, so I know most of what is included in this book, but it was not an enjoyable read for me. I felt that the writing was rather haphazard, with random quotes and personal anecdotes interspersed within scientific facts. The scientific information included is solid but it gets lost a bit in the delivery. Perhaps this was geared towards a reader unfamiliar with the diet who is looking for motivation and support. I will keep it around for reference but I won't be reading it cover to cover again.
July 10, 2017
Everybody should read this book, because almous everybody in those days has some serrious health problems. It's not about weight loss only.... Diabetes, high cholesterol, high blood pressure, insuline resistance, even Alzheimer's diease, epilepsy, depresses and more can be cured! Even cancer can be beaten... just by diet! Try it....
February 21, 2018
Very good information presented in an easy to understand format. The traditional therapeutic keto macro ratios are often 80% fat, 5% carbs, 15% protein, but this was not really mentioned. Some people are extremely carb sensitive and will not succeed in entering ketosis on the daily 20g of carbs being constantly referred to.
It also concerns me that the author (judging from the neck-up only photos on his instagram) now seems to be currently considerably overweight once again.
Does the ketogenic lifestyle have long-term efficacy and sustainability?
It also concerns me that the author (judging from the neck-up only photos on his instagram) now seems to be currently considerably overweight once again.
Does the ketogenic lifestyle have long-term efficacy and sustainability?
April 19, 2020
I liked the Book it's written in very clear words and to the point but I did not like that the author stated a lot of medical events without any evidence or citation.
December 30, 2014
After reading it, this was a five star book. A nice overview of the theory supporting a ketogenic diet. The book has enough science to support the theory and is written in a way to make the science and theory easy to understand. It's also very motivating. I read the book and decided that this was the solution for me. I felt better since I removed refined starches from my diet several years ago, so it made sense that taking another step to reduce carbs would make me feel even better. It took me a week or two to get the blood testing stuff, fat, and veggies. I was dedicated to eating fat, protein, and carbs only from non-starchy vegetables. I was prepared for feeling like garbage for 3 days.
After 3 WEEKS of ketosis, I still felt like garbage. I was sleeping for 10-12 hours a night and barely able to stay awake at work. I did little on weekends except prepare food for the upcoming week. I definitely didn't have the energy to do anything physical. I reread the section about what to do if things aren't quite working out and made sure I wasn't doing those things. At the 30-day mark, I gave up. And, for those of you who care about such things, zero pounds lost.
Maybe the problem was that the research and theory doesn't apply to women over 40. Regardless, the diet did not work for me.
After 3 WEEKS of ketosis, I still felt like garbage. I was sleeping for 10-12 hours a night and barely able to stay awake at work. I did little on weekends except prepare food for the upcoming week. I definitely didn't have the energy to do anything physical. I reread the section about what to do if things aren't quite working out and made sure I wasn't doing those things. At the 30-day mark, I gave up. And, for those of you who care about such things, zero pounds lost.
Maybe the problem was that the research and theory doesn't apply to women over 40. Regardless, the diet did not work for me.
December 12, 2019
Ketosis is a metabolic state that happens when you consume a very low-carb, moderate-protein, high-fat diet that causes your body to switch from using glucose as its primary source of fuel to running on ketones. Ketones are produced when the body burns fat. They are primarily used as an alternative fuel source when glucose isn't available.
Keep carbs low
Eat more fat
Test ketones often
Overdoing protein is bad
Three primary reasons for entering a state of ketosis:
1. the metabolic superiority of fats as a fuel (compared to carb and glucose, ketones are the preferred fuel source for the muscles, heart, liver, and brain, it also burns cleanly)
2. the mental enhancement that takes place with adequate ketone levels
3. the greater health and longevity that come from controlling blood sugar levels
Ketosis(nutritional ketosis): when the body starts to use ketones (instead of glucose) and to burn fat
Ketoacidosis: a life-threatening condition in type 1 diabetics, when both ketones and blood sugar get too high.
Even some medical professionals confuse those two names and simply refuse ketosis because of ketoacidosis. As long as their blood sugar stays low, diabetics have nothing to fear from ketosis.
Eating a ketogenic diet lowers inflammation naturally.
When carb cravings hit, your body is really screaming for fat. Try a slice of full-fat cheese with grass-fed butter in the middle to satisfy cravings. Fat is the key to being full and satisfied. Eating fat helps stoke the flame of burning stored body fat.
Eat until you are satisfied, not stuffed.
Gathering together is about fellowship, not food.
A success story: Lynne eats lots of coconut oil, olive oil, butter, heavy cream, cream cheese, hard cheeses, whole eggs, and sometimes a few macadamia nuts.
Knowing the difference between how you feel in and out of ketosis is key. Use a blood ketone meter to get accurate readings (According to Volek and Phinney, to get the benefits of being in a state of NK, ketones need to measure between 0.5 and 3.0 millimolar). Encourage the production of ketones by paying attention to your hunger, eating enough food that you don't feel the need to eat again in two hours, and being careful not to eat until you are so stuffed that it hurts.
It takes 2-6 weeks to make the switch from being a sugar-burner to a fat-burner. The fat/protein/carb ratio is different for everyone. The author's wife got into ketosis with a ratio of 57/29/14 and about 1500 calories a day. Her average morning blood ketone level was 0.7 millimolar and average nighttime blood ketone level was 1.8 millimolar. The author started with 85/12/3, and shifted to 80/15/5, calorie intake 2300-2500 a day.
If you are hungry, eat something. Eat when hungry, drink when thirsty.
If you have any problems with your gall bladder, you may need to address them before beginning a ketogenic diet. Find a medical professional who is willing to work with you in positive manner and monitor your progress (lowcarbdoctors.blogspot.com). Here is a list of lab tests you can have run periodically to check your overall health:
1. Fasting insulin
2. Fasting blood glucose
3. Homocysteine
4. hsCRP (high-sensitivity C-reactive Protein, checks for signs of inflammation, the true culprit in heart disease, and a CT scan of your heart to look for any signs of disease)
5. NMR LipoProfile test (LDL particle size)
6. Standard lipid profile
7. Uric acid
8. Full thyroid panel
Make sure your HDL is above 50, ideally higher than 70 (consuming saturated fat helps get you there). Get your triglycerides under 100, ideally under 70 (cutting your carbohydrate intake does this best). Shifting your LDL particle size (determined by the NMR LipoProfile test) to mostly the large, fluffy kind (by eating low carb, high fat, ketogenic diet).
The liquid forms of sweetener are better. The book recommends liquid stevia.
Also: check out the good shopping list from chapter 19 and the recipe from chapter 20. Chapter 21 uses the recipes provides in the book for a 21-days kick start keto diet.
Carb:
Arugula Garlic Radishes Artichokes Green beans Raspberries Asparagus Jicama Rhubarb
Blackberries Kale Scallions Blueberries Leeks Shallots Bok choy Lemon Snow peas Broccoli Lettuce Spaghetti squash Brussels sprouts Lime Spinach Cabbage Mushrooms Strawberries Cauliflower Okra Summer squash Celery Onions Tomatoes Chicory greens Parsley Watercress
Cranberries Peppers Wax beans Cucumbers Pumpkin Zucchini Eggplant Radicchio
Protein:
Bacon (not turkey bacon) Kielbasa Beef jerky (watch out for added sugars) Pepperoni Beef ribs Pheasant Beef roast Pork chops
Bratwurst Pork ribs Chicken (choose the darkest cuts, skin on) Pork rinds Duck Pork roast Eggs (whole) Quail Fish (salmon, bass, carp, flounder, halibut, mackerel, sardines, trout) Salami Ground beef (not lean) Sausage Goose Shellfish (scallops, shrimp, crab meat, mussels, oysters) Ham Steak (the fattier the better, fat:protein should be 1:1 or higher)
Hot dog (Nathan’s brand is the best) Tuna Turkey (darker pieces are best) Veal
Fat:
Almonds Coconut oil
Almond butter Cream cheese Almond milk, unsweetened Dark chocolate (80 percent or higher) Almond oil Fish oil (Carlson brand is a fabulous cod liver oil) Avocado Flax seeds and oil (men should probably not consume this because of possible prostate cancer risks) Avocado oil Ghee Beef tallow Greek yogurt Blue cheese Heavy whipping cream Brazil nuts Lard
Butter (Kerrygold is a high-quality brand) Macadamia nut oil Cheese (cheddar, Colby, feta, mozzarella, provolone, ricotta, Swiss, and others) Macadamia nuts Chia seeds Mayonnaise (see recipe in chapter 20) Chicken fat Olive oil Coconut Pecans Coconut cream Pili nuts Coconut milk, unsweetened Pistachios Sour cream Sunflower seeds Walnuts
Keep carbs low
Eat more fat
Test ketones often
Overdoing protein is bad
Three primary reasons for entering a state of ketosis:
1. the metabolic superiority of fats as a fuel (compared to carb and glucose, ketones are the preferred fuel source for the muscles, heart, liver, and brain, it also burns cleanly)
2. the mental enhancement that takes place with adequate ketone levels
3. the greater health and longevity that come from controlling blood sugar levels
Ketosis(nutritional ketosis): when the body starts to use ketones (instead of glucose) and to burn fat
Ketoacidosis: a life-threatening condition in type 1 diabetics, when both ketones and blood sugar get too high.
Even some medical professionals confuse those two names and simply refuse ketosis because of ketoacidosis. As long as their blood sugar stays low, diabetics have nothing to fear from ketosis.
Eating a ketogenic diet lowers inflammation naturally.
When carb cravings hit, your body is really screaming for fat. Try a slice of full-fat cheese with grass-fed butter in the middle to satisfy cravings. Fat is the key to being full and satisfied. Eating fat helps stoke the flame of burning stored body fat.
Eat until you are satisfied, not stuffed.
Gathering together is about fellowship, not food.
A success story: Lynne eats lots of coconut oil, olive oil, butter, heavy cream, cream cheese, hard cheeses, whole eggs, and sometimes a few macadamia nuts.
Knowing the difference between how you feel in and out of ketosis is key. Use a blood ketone meter to get accurate readings (According to Volek and Phinney, to get the benefits of being in a state of NK, ketones need to measure between 0.5 and 3.0 millimolar). Encourage the production of ketones by paying attention to your hunger, eating enough food that you don't feel the need to eat again in two hours, and being careful not to eat until you are so stuffed that it hurts.
It takes 2-6 weeks to make the switch from being a sugar-burner to a fat-burner. The fat/protein/carb ratio is different for everyone. The author's wife got into ketosis with a ratio of 57/29/14 and about 1500 calories a day. Her average morning blood ketone level was 0.7 millimolar and average nighttime blood ketone level was 1.8 millimolar. The author started with 85/12/3, and shifted to 80/15/5, calorie intake 2300-2500 a day.
If you are hungry, eat something. Eat when hungry, drink when thirsty.
If you have any problems with your gall bladder, you may need to address them before beginning a ketogenic diet. Find a medical professional who is willing to work with you in positive manner and monitor your progress (lowcarbdoctors.blogspot.com). Here is a list of lab tests you can have run periodically to check your overall health:
1. Fasting insulin
2. Fasting blood glucose
3. Homocysteine
4. hsCRP (high-sensitivity C-reactive Protein, checks for signs of inflammation, the true culprit in heart disease, and a CT scan of your heart to look for any signs of disease)
5. NMR LipoProfile test (LDL particle size)
6. Standard lipid profile
7. Uric acid
8. Full thyroid panel
Make sure your HDL is above 50, ideally higher than 70 (consuming saturated fat helps get you there). Get your triglycerides under 100, ideally under 70 (cutting your carbohydrate intake does this best). Shifting your LDL particle size (determined by the NMR LipoProfile test) to mostly the large, fluffy kind (by eating low carb, high fat, ketogenic diet).
The liquid forms of sweetener are better. The book recommends liquid stevia.
Also: check out the good shopping list from chapter 19 and the recipe from chapter 20. Chapter 21 uses the recipes provides in the book for a 21-days kick start keto diet.
Carb:
Arugula Garlic Radishes Artichokes Green beans Raspberries Asparagus Jicama Rhubarb
Blackberries Kale Scallions Blueberries Leeks Shallots Bok choy Lemon Snow peas Broccoli Lettuce Spaghetti squash Brussels sprouts Lime Spinach Cabbage Mushrooms Strawberries Cauliflower Okra Summer squash Celery Onions Tomatoes Chicory greens Parsley Watercress
Cranberries Peppers Wax beans Cucumbers Pumpkin Zucchini Eggplant Radicchio
Protein:
Bacon (not turkey bacon) Kielbasa Beef jerky (watch out for added sugars) Pepperoni Beef ribs Pheasant Beef roast Pork chops
Bratwurst Pork ribs Chicken (choose the darkest cuts, skin on) Pork rinds Duck Pork roast Eggs (whole) Quail Fish (salmon, bass, carp, flounder, halibut, mackerel, sardines, trout) Salami Ground beef (not lean) Sausage Goose Shellfish (scallops, shrimp, crab meat, mussels, oysters) Ham Steak (the fattier the better, fat:protein should be 1:1 or higher)
Hot dog (Nathan’s brand is the best) Tuna Turkey (darker pieces are best) Veal
Fat:
Almonds Coconut oil
Almond butter Cream cheese Almond milk, unsweetened Dark chocolate (80 percent or higher) Almond oil Fish oil (Carlson brand is a fabulous cod liver oil) Avocado Flax seeds and oil (men should probably not consume this because of possible prostate cancer risks) Avocado oil Ghee Beef tallow Greek yogurt Blue cheese Heavy whipping cream Brazil nuts Lard
Butter (Kerrygold is a high-quality brand) Macadamia nut oil Cheese (cheddar, Colby, feta, mozzarella, provolone, ricotta, Swiss, and others) Macadamia nuts Chia seeds Mayonnaise (see recipe in chapter 20) Chicken fat Olive oil Coconut Pecans Coconut cream Pili nuts Coconut milk, unsweetened Pistachios Sour cream Sunflower seeds Walnuts
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November 17, 2014So many medical conditions can be improved by switching away from the Standard American Diet (aka SAD, or low fat, high carb) to a diet of low carb, moderate protein, high fat (aka ketogenic). We've been programmed by the Government and food manufacturers that fat is bad, when it's not. Sugar (and carbs) is the problem, not fat (diabetes was called sugar diabetes for a reason). If the standard diet isn't working, why not try the opposite? You have nothing to lose (other than your medical condition) and everything to gain. Ketogenic has been shown to help so many medical problems (diabetes, both type 1 and type 2, migraines, metabolic disease, heart disease, Alzheimer's, dementia, autism, epilepsy, just to name a few).
October 25, 2019
This audiobook is full of information with plenty of citations to back up all the relevant facts. The author and narrator has a pleasant speaking voice, but the delivery with the frequent interruptions to read out the separate box texts made it harder to follow the main thread of the narration at times. If I were reading the book to myself I would skip over the box texts and the go back to read them.
June 4, 2024
When I learned that this author is in prison for sexually abusing a 13 year old I immediately stopped reading and deleted the book from my digital library. I was about a third of the way in and wasn't impressed anyway, as it seems to be mostly his opinions / experience and not a lot of scientific facts.
February 21, 2017
I'm giving the keto lifestyle a try.
I have tried low carb before but this brings it to a whole new level. It is a very counter-intuitive diet for me, but I am going to give it a try.
I have tried low carb before but this brings it to a whole new level. It is a very counter-intuitive diet for me, but I am going to give it a try.
February 11, 2015
Deciding to eat this way has been a smart move. This book answered all my question and provided so much insight. This is a great book.
December 10, 2016
This book just felt too self serving. This is just not the book I expected it was.
February 22, 2017
De facto keto book
Loved this book. I am not 100% convinced about keto solving everything, but there is great data in here. This plus some fasting protocol could show promise.
Loved this book. I am not 100% convinced about keto solving everything, but there is great data in here. This plus some fasting protocol could show promise.
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