What do you think?
Rate this book
Ketogenic Bible: The Authoritative Guide to Ketosis
The ketogenic diet is emerging as one of the most popular diets for health and weight loss, and for good reason. No other diet has the same benefits for health concerns ranging from obesity and type 2 diabetes to Alzheimer’s disease to cancer—not to mention its positive effects on athletic performance. In The Ketogenic Bible , Jacob Wilson and Ryan Lowery offer a comprehensive look at the ketogenic diet and the fat-burning state it ketosis. It’s the most complete source for information on keto—not only how to follow a ketogenic diet but also how it affects the bodily systems and processes that are at the core of how we feel and function every day. Their approach is based on the wide range of scientific research that’s been conducted on ketosis, including the research they’re doing at their own Applied Science and Performance Institute. Through their work with people who are switching to a ketogenic diet, they also know the most common concerns and questions, so they’ve included practical tips and advice for following keto, along with more than 75 easy and delicious recipes. No other book offers such an exhaustive, science-based view of what it means to follow a ketogenic diet. This is your one-stop shop for the most tested and accurate information on the ketogenic diet and for answers to all your questions.
384 pages, Paperback
Published August 15, 2017
663 people are currently reading
471 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 42 reviews
January 21, 2019
Reject the western diet and eat more meat and little to no carbs. 75% fat, 20% protein, 5% carbs. You didn’t know what your mind and body were capable of until you started keto.
November 23, 2017
This is by far the most comprehensive guide to keto diet and lifestyle I've read so far. It contains everything a person interested in learning about keto could wanted to know. It is really a bible for keto diet. You will learn about the basics of keto diet, it's history, how to get started and how to sustain it. Book also covers how to implement keto diet if you are an athlete or sport enthusiast. Aside to that, it also covers potential ways to use keto diet to either cure or at least ease many of today's diseases. Finally, in the end of the book, you will find a ton of recipes to make your keto diet tasty and rich. By the way, if you are a science geek like me, this book will please you as well. It goes very deep into the science of keto diet and explains all the biological process happening inside the body. You could even get a degree in chemistry and biology just by reading this book.
I definitely, recommend this book to anyone who is interested in keto diet and healthy lifestyle.
I definitely, recommend this book to anyone who is interested in keto diet and healthy lifestyle.
April 15, 2019
The only book you need
After researching keto on the Internet, buying cookbooks, and being on the keto diet for four months, I wish I had bought this book at the onset and saved myself a lot of confusion and money. Everything and much more that I learned over the past four months is right here in one book with an added bonus of recipes. I would still have done the research but with much more confidence that I am doing it right and that there is scientific research to back up what I learned.
After researching keto on the Internet, buying cookbooks, and being on the keto diet for four months, I wish I had bought this book at the onset and saved myself a lot of confusion and money. Everything and much more that I learned over the past four months is right here in one book with an added bonus of recipes. I would still have done the research but with much more confidence that I am doing it right and that there is scientific research to back up what I learned.
July 27, 2024
The Ketogenic Bible, Jacob Wilson & Ryan Lowery, 2017, 384 pages, ISBN 9781628601046, Dewey 613.2833
Most definitions of a ketogenic diet specify less than 50 grams (200 calories) of carbohydrates per day. p. 13.
CONSISTENT KETO DIET
With equally low calories and equal resistance training and intense endurance exercise, our subjects on a low-carb ketogenic diet 7 days per week lost mostly fat; those on a keto diet 5 days per week and higher carbs 2 days per week lost mostly muscle. Both groups lost the same amount of weight. Subjects who switched from keto to low-fat regained both weight and fat mass. p. 74.
FIBER
Do eat fiber. Green leafy and cruciferous vegetables. pp. 42-43. Eat at least 15 grams (60 calories) of fiber each day. p. 50. [That would be 4 cups of raw asparagus per day, which would also give 12 grams of net carbs. p. 43.]
NET CARBS
Net carbs are carbs minus fiber. p. 42.
In overweight but healthy college-age people, blood ketone levels were highest when they ate 30 grams (120 calories) of net carbs a day, were moderate when they ate 60 grams (240 calories), and near zero when they ate 100 grams (400 calories). (Young et al. 1971.) p. 42.
Diets of less than 20 grams of carbs per day have reversed type-2 diabetes. pp. 86, 88. A diet of 10-15 grams of carbs per day reduced the number of seizures in epileptic children. p. 98.
Zero to 3 grams of net carbs per cup of /raw/: p. 43.
GOOD FATS
Flax seed and fish oil, salmon, mackerel, sardines, are good. p. 46. As are coconut oil, butter, heavy cream, meat, and avocados. p. 47.
PROTEIN
Eat 1.6 grams per day of protein per kilogram of body weight. At 100 kg (220 lb), eat 160 grams per day of protein (640 calories). You need this to maintain muscle mass. pp. 47, 73, 78.
INTERMITTENT EATING
Intermittent eating (alternate-day fasting or time-restricted eating) increases ketone levels. pp. 49-50.
EXERCISE
Exercise boosts the body's capacity to use ketones and take them up into muscle. p. 55.
HUNGER
Low-carb diets reduce hunger. p. 70.
Most definitions of a ketogenic diet specify less than 50 grams (200 calories) of carbohydrates per day. p. 13.
CONSISTENT KETO DIET
With equally low calories and equal resistance training and intense endurance exercise, our subjects on a low-carb ketogenic diet 7 days per week lost mostly fat; those on a keto diet 5 days per week and higher carbs 2 days per week lost mostly muscle. Both groups lost the same amount of weight. Subjects who switched from keto to low-fat regained both weight and fat mass. p. 74.
FIBER
Do eat fiber. Green leafy and cruciferous vegetables. pp. 42-43. Eat at least 15 grams (60 calories) of fiber each day. p. 50. [That would be 4 cups of raw asparagus per day, which would also give 12 grams of net carbs. p. 43.]
NET CARBS
Net carbs are carbs minus fiber. p. 42.
In overweight but healthy college-age people, blood ketone levels were highest when they ate 30 grams (120 calories) of net carbs a day, were moderate when they ate 60 grams (240 calories), and near zero when they ate 100 grams (400 calories). (Young et al. 1971.) p. 42.
Diets of less than 20 grams of carbs per day have reversed type-2 diabetes. pp. 86, 88. A diet of 10-15 grams of carbs per day reduced the number of seizures in epileptic children. p. 98.
Zero to 3 grams of net carbs per cup of /raw/: p. 43.
asparagus
cauliflower
celery
collard greens
cucumber
eggplant
lettuce
mushrooms
olives
squash, summer or zucchini
spinach
turnip greens
GOOD FATS
Flax seed and fish oil, salmon, mackerel, sardines, are good. p. 46. As are coconut oil, butter, heavy cream, meat, and avocados. p. 47.
PROTEIN
Eat 1.6 grams per day of protein per kilogram of body weight. At 100 kg (220 lb), eat 160 grams per day of protein (640 calories). You need this to maintain muscle mass. pp. 47, 73, 78.
INTERMITTENT EATING
Intermittent eating (alternate-day fasting or time-restricted eating) increases ketone levels. pp. 49-50.
EXERCISE
Exercise boosts the body's capacity to use ketones and take them up into muscle. p. 55.
HUNGER
Low-carb diets reduce hunger. p. 70.
November 30, 2017
Truly is a Keto Bible
This really helped me understand the keto diet and made me absolutely convinced that this is the right choice for me. My #1 keto resource! And for the people trying to convince you that keto is unhealthy I feel like this has so much scientific evidence that it will make their head spin haha
This really helped me understand the keto diet and made me absolutely convinced that this is the right choice for me. My #1 keto resource! And for the people trying to convince you that keto is unhealthy I feel like this has so much scientific evidence that it will make their head spin haha
November 17, 2020
Obawiałem się, szczególnie w kontekście tytułowej biblii :) ksiazka dla poczatkujacych, ale uklada wiedze. Fajnie ze podkreslaja ze nowe diety jak paleo, low carb w polaczeniu z tliszczami nasyconymi robie wiecej szkody niz pozytku. Finalnie warto przeczytac szczegolnie jezeli zalezy Ci na wyprobowaniu ketozy, ktora fajnie wplywa na efektywnosc, sen, zmiane skladu ciala.
Minusem (stad 4 gwiazdki) jest to ze autor gdzies tam probuje wcisnac w kazdym dziale suplementy typu ketony egzogenne, ktore nie maja udowodnionych profitow.
Minusem (stad 4 gwiazdki) jest to ze autor gdzies tam probuje wcisnac w kazdym dziale suplementy typu ketony egzogenne, ktore nie maja udowodnionych profitow.
March 28, 2020
Super neat book. It's definitely informative and quotes a ton of legit research. The latter 25% of the book is recipes. I'm going to embark on a test run of the Keto food strategy and keep my carbs under 50grams a day for a month to become fat adapted and see how it effects my ability to think critically. Many studies they quoted suggest our brains prefer the state of ketosis. Here's to absorbing literature faster! ^_^
November 7, 2021
An amazing, comprehensive guide and a very good way to start an adventure with a low carb/keto lifestyle.
The science behind keto, history draft, macro and micronutrients information, supplementation, usages - including treating or helping with overcoming diseases, and finally - the recipes.
Highly recommend.
The science behind keto, history draft, macro and micronutrients information, supplementation, usages - including treating or helping with overcoming diseases, and finally - the recipes.
Highly recommend.
June 13, 2018
This book contains everything you need to know about a ketogenic lifestyle
January 1, 2019
Great guide about keto from 2 professionals who are passionate about their work.
November 26, 2019
Hardcore keto theory.
June 3, 2020
A very interesting book, written well about the benefits of a ketogenic diet. It covers, with excellent up-to-date scientific justification and references, how to do it, why it works, and how it helps with the plethora of modern day cardiovascular diseases that it discusses how a constant high carb diet causes. It doesn't sell it life the solution for everyone for everything, but does explain the benefits too this approach, and as with so much in life, explains how it's s tool to be used. What we do with each tool, however, is very much up to us.
May 28, 2018
This book got me on the path with the ketogenic way of eating. My doctor actually recommended this diet and I wanted a book that had more than just a quick explanation and lots of recipes. This Bible has the science behind the diet and the ways it's been shown to positively affect various conditions and illnesses, including diabetes (which is why I'm on it). I would recommend this to anyone who likes to know a lot of details before jumping in.
October 3, 2023
Added this to my KETO library along with Dr. Fung’s Obesity Code and Eat Rich, Live Long by Cummins and Gerber.
This book is easy to read. You can understand the idea behind Ketogenic diet without feeling like you need a bachelor’s in biology.
This book is easy to read. You can understand the idea behind Ketogenic diet without feeling like you need a bachelor’s in biology.
April 6, 2024
Comprehensive encyclopedia to everything ketogenic. This covers a wide variety of topics and uses for keto. I enjoyed how they delve into the scientific breakdown and background . Great section on how keto can be used to deal with modern-day ailments.
March 25, 2018
Everything you want to know about Ketogenic diet. Explains the science in detail. The recipes are the weak point. This is a text book not a recipe book. If you want the true science, read this.
October 30, 2018
An excellent resource. Very thorough yet easy to read.
Recommend.
Recommend.
July 29, 2019
Semi scientific keto book
Quite easy to read if you understand a bit of metabolism. Good examples from ”real world”. Both writers are keto enthusiasts and skilled doctors.
Quite easy to read if you understand a bit of metabolism. Good examples from ”real world”. Both writers are keto enthusiasts and skilled doctors.
November 29, 2020
Jestem mocno sceptycznie nastawiona do książek opisujących zagadnienia dietetyki, bo często są one nieaktualne / niepoparte żadnymi badaniami naukowymi i prędzej są interpretacją danych sprzed 10 lat niż rzetelnym poradnikiem (?) informatorem (?) bazującym na faktach. Często też się zdąża, że źródłami do takich książek są losowe metaanalizy/ publikacje często sponsorowane, które nie są między sobą konfrontowane...
Jednakże xD skuszona poleceniem ogarniętej w temacie osoby uznałam: dobra czytam. Coś już na ten temat wiem, więc jak trafię na jakiś debilizm albo na coś totalnie nielogicznego to elo, nie czytam dalej. Sepecem speców nie jestem więc czy coś więcej mogę dodać?
Jednakże xD skuszona poleceniem ogarniętej w temacie osoby uznałam: dobra czytam. Coś już na ten temat wiem, więc jak trafię na jakiś debilizm albo na coś totalnie nielogicznego to elo, nie czytam dalej. Sepecem speców nie jestem więc czy coś więcej mogę dodać?
July 16, 2019
Great if you're into keto. Though my doctor advised me to end my keto diet.. After trying absolutely every kind of diet in the past, I lost 20 pounds in 6 months ...it was a TOUGH 6 months. . Her exact words were, "Any diet that won't allow you to eat an 🍎 apple , well, there has to be something wrong with it. Everyone needs apples, fresh fruit and veggies in their diet. So maybe it's fine if you want a quick flash drop weight, but definitely not for any kind of long term plan.
October 31, 2019
This book about the Ketogenic diet is crammed packed with information on the how it came to be/research, recipes, how to start the diet and ketone supplimentation. Good stuff. Only problem I see is the size & weight of the book. Hard to hold. Very good book to get to know the keto diet & how to implement easily.
December 28, 2017
Great book!
I thought it was a well rounded book, explaining science even a layperson could grasp. My only criticism is the recipe section-there's little in there for those daily free. No substitutes are provided
I thought it was a well rounded book, explaining science even a layperson could grasp. My only criticism is the recipe section-there's little in there for those daily free. No substitutes are provided
February 25, 2018
A Superb Scientific Resource
A comprehensive, thoughtful, and highly scientific reference book. Accessible for most willing to invest a little time and thought.
Highly recommended.
A comprehensive, thoughtful, and highly scientific reference book. Accessible for most willing to invest a little time and thought.
Highly recommended.
May 8, 2019
Science backed informative and clear!
Very informative and science based. Other than the science backing the ketogenic diet, the author also provides loads of other related info - including some amazing recipes.
Very informative and science based. Other than the science backing the ketogenic diet, the author also provides loads of other related info - including some amazing recipes.
September 24, 2017
I hesitate to say I've read it... I have but I know I'll refer back to it many times. It's an excellent resource.
January 31, 2018
Very helpful and informative.
March 30, 2018
I’m always curious about all the food trends out there that people follow. Don’t think I’ll ever go Keto, I just like to be informed when clients ask me about different food lifestyles.
November 5, 2018
Very helpful.
January 23, 2019
Very informative and I appreciated all the citations/references. All your questions answered in one place.
February 22, 2019
Great information
This covered all aspects . A must for all thinking Keto diet. Explained in easy to understand language. I love it
This covered all aspects . A must for all thinking Keto diet. Explained in easy to understand language. I love it
Displaying 1 - 30 of 42 reviews