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The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle
Lose weight and keep it off with the straightforward guidance and simple recipes in The Complete Ketogenic Diet for Beginners--your all-in-one resource for starting--and sticking to--the ketogenic diet.
Eat healthier, lose weight, trim your waistline--it sounds so simple. And yet, the CDC reports that more than one third of Americans face significant weight loss challenges--with nearly 1 in 20 suffering from type 2 diabetes--and have yet to find a solution that works.
When on the ketogenic diet, you're simply using your body's own natural response to certain foods in order to burn unwanted fat and shed weight. Endorsed by the Mayo Clinic and others in the medical community, the ketogenic diet has been proven as a healthy, effective way of achieving weight loss, as it consists of low-carb, high fat foods that prompt the body to burn fat for energy instead of glucose.
The Complete Ketogenic Diet for Beginners is the most simple, easy-to-use guide for beginning the ketogenic diet and starting on the road to success.
75 easy to follow, no-fuss recipes for every meal--including several -fat bombs, - a ketogenic diet favorite!
Uncomplicated guidance into the fundamentals of the ketogenic diet, advice for living the keto-lifestyle, and a complete two-week meal plan.
Easy-prep recipes using five main ingredients or less--this diet requires no costly or specialty foods.
A handy -keto-quotient- aligned to each recipe empowers you to make confident decisions about what to eat every day.
With The Complete Ketogenic Diet for Beginners you can enjoy your favorite foods, instead of avoiding them. Indulge in Peanut Butter Cup Smoothies, Bacon Artichoke Omelets, Cheesy Mashed Cauliflower, Chicken-Bacon Burgers, Garlic Braised Short Ribs, Raspberry Cheesecake, and so much more.
Eat healthier, lose weight, trim your waistline--it sounds so simple. And yet, the CDC reports that more than one third of Americans face significant weight loss challenges--with nearly 1 in 20 suffering from type 2 diabetes--and have yet to find a solution that works.
When on the ketogenic diet, you're simply using your body's own natural response to certain foods in order to burn unwanted fat and shed weight. Endorsed by the Mayo Clinic and others in the medical community, the ketogenic diet has been proven as a healthy, effective way of achieving weight loss, as it consists of low-carb, high fat foods that prompt the body to burn fat for energy instead of glucose.
The Complete Ketogenic Diet for Beginners is the most simple, easy-to-use guide for beginning the ketogenic diet and starting on the road to success.
75 easy to follow, no-fuss recipes for every meal--including several -fat bombs, - a ketogenic diet favorite!
Uncomplicated guidance into the fundamentals of the ketogenic diet, advice for living the keto-lifestyle, and a complete two-week meal plan.
Easy-prep recipes using five main ingredients or less--this diet requires no costly or specialty foods.
A handy -keto-quotient- aligned to each recipe empowers you to make confident decisions about what to eat every day.
With The Complete Ketogenic Diet for Beginners you can enjoy your favorite foods, instead of avoiding them. Indulge in Peanut Butter Cup Smoothies, Bacon Artichoke Omelets, Cheesy Mashed Cauliflower, Chicken-Bacon Burgers, Garlic Braised Short Ribs, Raspberry Cheesecake, and so much more.
158 pages, Paperback
First published December 20, 2016
17339 people are currently reading
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Displaying 1 - 30 of 269 reviews
January 15, 2019
4.5 stars! Straight to the point!
This is a very simple basic keto cookbook. Its has some information on Ketogenic diet. But not heavy like others Ive read. This is great book for someone looking to do Keto with minimal effort . The recipes are probably some of the best I’ve come across so far, and easy to make. She provides a smart grocery list, basic general rules to follow. Id probably recommend this book to more people then I love most because its so simplified and not complicated!
The book does offer additional resources for someone who would like more detailed information.
This is a very simple basic keto cookbook. Its has some information on Ketogenic diet. But not heavy like others Ive read. This is great book for someone looking to do Keto with minimal effort . The recipes are probably some of the best I’ve come across so far, and easy to make. She provides a smart grocery list, basic general rules to follow. Id probably recommend this book to more people then I love most because its so simplified and not complicated!
The book does offer additional resources for someone who would like more detailed information.
June 20, 2019
Everything in one book
I wasn’t quite sure what to expect when I initially looked into Keto (definitely not calling this a “diet”). I was blown away by having so much information in an easy to understand format, as well as menu plans, shopping lists, and recipes for every item. I feel that I’m now able to make informed decisions that will benefit my life in a very positive manner. I read this book in a kindle format, and I plan on purchasing it again in a print version. Highly recommended!
I wasn’t quite sure what to expect when I initially looked into Keto (definitely not calling this a “diet”). I was blown away by having so much information in an easy to understand format, as well as menu plans, shopping lists, and recipes for every item. I feel that I’m now able to make informed decisions that will benefit my life in a very positive manner. I read this book in a kindle format, and I plan on purchasing it again in a print version. Highly recommended!
January 27, 2018
I read this book because it was being offered for free on my kindle unlimited page. And it seems as if every health article you read about these days is about the "Keto Diet". This book provides 5 basic easy to follow principles - cut back on sugar, limit your carbs, exercise, etc. Basically what everyone should be doing on a daily basis. There's nothing in here surprising that you can't find on the internet, but it was well put together for any reader who's looking to be introduced to the Keto diet. I wasn’t a fan of the meal plan or recipes that were provided in the book, I found better ones on Pinterest. All in all - if you don't have access to the internet to google the keto diet then this book is great for you!
February 10, 2018
So happy i found this!
Very helpful for starting a ketogenic lifestyle. I found it to super useful. It gives the basic reasons for needing to change your eating as well as easy exercise tips and great recipes.
Very helpful for starting a ketogenic lifestyle. I found it to super useful. It gives the basic reasons for needing to change your eating as well as easy exercise tips and great recipes.
December 28, 2018
A sound beginners book. All the facts, simple reasoning for motivation and simple strategies for making the transition work. Love all the basic no-skills-required recipes. And the tool list for getting things done are helpful.
May 17, 2020
Anyone who has access to the scientific databases will be offended at the arguments presented in this book. This book cites no research sources, takes association recommendations out of context,and makes claims that contradict 100 years of nutritional research studies. It's the same old animal industry backed argument that fats are great for you and potatoes and beans are evil. This diet plan is reckless. You're dead by page 20.
If you're looking for a diet where you lose weight without the longterm health ramifications, go with Dr. John McDougall's Starch Solution (it's free on his website too).
https://www.drmcdougall.com/health/ed...
If you're looking for a diet where you lose weight without the longterm health ramifications, go with Dr. John McDougall's Starch Solution (it's free on his website too).
https://www.drmcdougall.com/health/ed...
August 28, 2018
The thing I liked best about this book is that it's in easy to follow language. Everything is laid out for you, including shopping lists, recipes and menu plans. I like the way the menus are separated into sections. Though, I wished there were pictures of the actual dishes (maybe not the entire book, but more than what's represented in the book). I like to see what my dish is supposed to look like. All in all I think this a decent book. Novices won't feel overwhelmed and I feel it's a great starter guide for anyone looking to try Keto.
*This book was received from the publisher for an honest review.*
*This book was received from the publisher for an honest review.*
August 19, 2019
“When you eat a ketogenic diet, your body becomes efficient at burning fat for fuel,” Amy Ramos writes in the first chapter of her book, The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle.
~ What ~
This one-hundred-and-fifty-eight-page paperback targets those who are interested in or want to learn about the popular keto diet. After a foreword by Amanda C. Hughes and introduction, the book is divided into three sections, followed by advice on eating out, pesticides on food, measurement conversion tables, resources, references, and recipe and topical indexes.
The first part explains the what and why of the low-carb, high-fat diet and how to switch to it in five steps by cleaning out your pantry, going shopping, setting up the kitchen, meal planning, and exercising. The second section covers a two-week meal plan plus shopping lists, and the third includes six chapters of over seventy recipes involving breakfast, snacks, fish/poultry, meats, veggies and sides, desserts, and staples.
~ Why ~
With the keto diet focusing on high fat and low carbohydrates, it tries to consciously delete most foods containing sugar. This book not only diagrams a two-thousand calorie daily diet into three-quarters percent in fat, twenty percent in protein, and five percent in carbs, but also its recipes list serving size, preparation and cook times, tips, and caloric content.
Some of the interesting recipes that caught my eye are Spinach-Blueberry Smoothie, Mushroom Frittata, Bacon-Pepper Fat Bombs, Crab-Salad–Stuffed Avocado, Shrimp and Sausage “Bake,” Turkey Rissoles, Nut-Stuffed Pork Chops, Garlic-Braised Short Ribs, Portobello Mushroom Pizza, Pesto Zucchini Noodles, Pumpkin Spice Fat Bombs, Vanilla-Almond Ice Pops, Strawberry Butter, and Herbed Chicken Stock.
~ Why Not ~
Those who do not think a high-fat diet will help them lose weight or do not want to have their body experience ketosis, which could be dangerous for some people, may avoid this book. Others who are sensitive to iodine levels, may not want to consume more salt to avoid the “keto flu.”
~ Wish ~
Since I tend to eat a varied diet that does add meat but is limited in carbs and salt intake, I did not learn anything new about the keto diet, yet I appreciated the many recipes. Being a visual person, I wish there were colored photographs of all completed dishes.
~ Want ~
If you want to check out the keto diet and are unsure what it involves, this is a good elementary source of information on how to start it and what to eat.
Thanks to Callisto Publisher’s Club and the author for this complimentary book that I am under no obligation to review.
~ What ~
This one-hundred-and-fifty-eight-page paperback targets those who are interested in or want to learn about the popular keto diet. After a foreword by Amanda C. Hughes and introduction, the book is divided into three sections, followed by advice on eating out, pesticides on food, measurement conversion tables, resources, references, and recipe and topical indexes.
The first part explains the what and why of the low-carb, high-fat diet and how to switch to it in five steps by cleaning out your pantry, going shopping, setting up the kitchen, meal planning, and exercising. The second section covers a two-week meal plan plus shopping lists, and the third includes six chapters of over seventy recipes involving breakfast, snacks, fish/poultry, meats, veggies and sides, desserts, and staples.
~ Why ~
With the keto diet focusing on high fat and low carbohydrates, it tries to consciously delete most foods containing sugar. This book not only diagrams a two-thousand calorie daily diet into three-quarters percent in fat, twenty percent in protein, and five percent in carbs, but also its recipes list serving size, preparation and cook times, tips, and caloric content.
Some of the interesting recipes that caught my eye are Spinach-Blueberry Smoothie, Mushroom Frittata, Bacon-Pepper Fat Bombs, Crab-Salad–Stuffed Avocado, Shrimp and Sausage “Bake,” Turkey Rissoles, Nut-Stuffed Pork Chops, Garlic-Braised Short Ribs, Portobello Mushroom Pizza, Pesto Zucchini Noodles, Pumpkin Spice Fat Bombs, Vanilla-Almond Ice Pops, Strawberry Butter, and Herbed Chicken Stock.
~ Why Not ~
Those who do not think a high-fat diet will help them lose weight or do not want to have their body experience ketosis, which could be dangerous for some people, may avoid this book. Others who are sensitive to iodine levels, may not want to consume more salt to avoid the “keto flu.”
~ Wish ~
Since I tend to eat a varied diet that does add meat but is limited in carbs and salt intake, I did not learn anything new about the keto diet, yet I appreciated the many recipes. Being a visual person, I wish there were colored photographs of all completed dishes.
~ Want ~
If you want to check out the keto diet and are unsure what it involves, this is a good elementary source of information on how to start it and what to eat.
Thanks to Callisto Publisher’s Club and the author for this complimentary book that I am under no obligation to review.
December 2, 2018
***I will be back to update after I’ve completed at least 8 weeks of this diet \ meal plans - I start on Jan 1st 2019!!! Based solely on formatting & layout, the book was very easy to understand & visually pleasing. I read through it quickly & have a pretty firm understanding now of ketones, glycogenesis, and other processes the body goes through to use glucose. I look forward to giving this a try!
August 15, 2017
A very helpful book for someone who is wanting to try the keto lifestyle!
May 31, 2018
Good but basic book for the ketogenic diet. Has some nice simply recipes.
October 14, 2019
My weight loss has stalled and no changes to exercise has made a different, so I've known the next step is a change to diet. I'm not a fan of temporary diets, so I knew that whatever I did would have to be a lifestyle change. I've been pondering the Keto diet for a while now. All resources I found made it seem like a difficult transition. Low-carb is really hard with our American diet, as even some favorite fruits and veggies are packed with carbs (one banana has more carbs than allowed in one day). Every time I read about it, I felt like the resource was telling me to give up all the potatoes and pasta that I love and substitute it with meat, nuts, and avocado--two of which I don't even like.
So this book was a great resource for a beginner like me. It was helpful in describing some of the biggest carb offenders, but also what could be eaten as a substitute. Is mashed cauliflower a tasty substitute for mashed potatoes? I don't know, but I'm willing to try it.
There are meal plans for 14 days, including the coordinating shopping list. Some snacks and breakfast suggestions show up multiple times, as well as leftovers, so there aren't exactly 14 days of unique recipes here. The book tells you to simply make substitutions for things to suit your tastes, but in some cases I think that's tricky.
Here is an example of the first meal plan:
Breakfast: Nut Medley Granola
Snack: Bacon-Cheese Deviled Eggs
Lunch: Chicken-Avocado Lettuce Wraps
Dinner: Lamb Leg with Sun-Dried Tomato Pesto and Cheesy Mashed Cauliflower
Keto still won't be easy to start. We're accustomed to quick and easy food, and Keto requires a lot of prep and cooking; no quick bowl of cereal in the morning or a fast pasta dinner at night. But if you're really committed to changing your lifestyle, this could work for you.
The author makes a lot of promises here about how this diet can reverse diabetes and other diseases. I'm always hesitant about sweeping conclusions like that. Admittedly, I did not do a thorough review of the reference section, but there do appear to be some peer-reviewed sources here. I think the best advice is to use your judgement and do what works best for you.
All in all, I think this is a great starting point for those interested in Keto, but you will probably have to look further if you decide to commit to this kind of lifestyle.
(I received this book for free in exchange for a review.)
So this book was a great resource for a beginner like me. It was helpful in describing some of the biggest carb offenders, but also what could be eaten as a substitute. Is mashed cauliflower a tasty substitute for mashed potatoes? I don't know, but I'm willing to try it.
There are meal plans for 14 days, including the coordinating shopping list. Some snacks and breakfast suggestions show up multiple times, as well as leftovers, so there aren't exactly 14 days of unique recipes here. The book tells you to simply make substitutions for things to suit your tastes, but in some cases I think that's tricky.
Here is an example of the first meal plan:
Breakfast: Nut Medley Granola
Snack: Bacon-Cheese Deviled Eggs
Lunch: Chicken-Avocado Lettuce Wraps
Dinner: Lamb Leg with Sun-Dried Tomato Pesto and Cheesy Mashed Cauliflower
Keto still won't be easy to start. We're accustomed to quick and easy food, and Keto requires a lot of prep and cooking; no quick bowl of cereal in the morning or a fast pasta dinner at night. But if you're really committed to changing your lifestyle, this could work for you.
The author makes a lot of promises here about how this diet can reverse diabetes and other diseases. I'm always hesitant about sweeping conclusions like that. Admittedly, I did not do a thorough review of the reference section, but there do appear to be some peer-reviewed sources here. I think the best advice is to use your judgement and do what works best for you.
All in all, I think this is a great starting point for those interested in Keto, but you will probably have to look further if you decide to commit to this kind of lifestyle.
(I received this book for free in exchange for a review.)
October 15, 2017
Great book
Even though book lacked many recipe pictures, it provided easy to follow recipes (vs some books with a picture). The author was informative and had a strong knowledge on Keto. I loved the many substitutions for recipes and ways to cook the meals. Beginning of book was very educational with fundamental on low carb meals and the end of book provided excellent resources (blogs, websites, links, conversion tables, food calculators, etc). I feel like this book has equipped me to be knowledgeable and successful with my new Keto low carb journey. Highly recommend this books to others.
Even though book lacked many recipe pictures, it provided easy to follow recipes (vs some books with a picture). The author was informative and had a strong knowledge on Keto. I loved the many substitutions for recipes and ways to cook the meals. Beginning of book was very educational with fundamental on low carb meals and the end of book provided excellent resources (blogs, websites, links, conversion tables, food calculators, etc). I feel like this book has equipped me to be knowledgeable and successful with my new Keto low carb journey. Highly recommend this books to others.
August 15, 2017
Definitely for beginners, but gives a nice easy to understand overview of what the ketogenic diet is and why it should work. It is encouraging and makes you want to go out and buy some avocados and bacon and get started. "Complete" might be a stretch, it covers the basics, gives you some meal plans, shopping lists, recipes including some all purpose ones that are nice to have.
Best for someone who's heard about ketogenic but isn't sure it's for them or someone who did Atkins way back and wants a quick update.
Won in a Goodreads Giveaway!
Best for someone who's heard about ketogenic but isn't sure it's for them or someone who did Atkins way back and wants a quick update.
Won in a Goodreads Giveaway!
September 6, 2017
Wow! This is a great inforative book. Although I got it free on Kindle Unlimited I went ahead and bought it! It is just what a beginner or even an expert diet plan requires. Explanations of why you eliminate certain foods. I like that there is so much variety in the foods and recipes. Although there aren't any pictures, to compare with my other cookbooks I have who needs pictures? I would recommend this cookbook (Informational guide) to anyone who is hoping to eat better, feel better and look healthier.
August 14, 2018
Loved the bullet targets! Great Visuals!
I was researching the Keto Diet to see if I could adapt the recipes for my family. My husband is an auful Dieter. He won't eat a salad unless he can have a lot of dressing. Keto is good in that department. He hates most vegetables. I can deal with the few he will eat. WE ARE GOING TO DO THIS DIET! SIMPLY BECAUSE HE LOVES BACON AND EGGS! There are good bread recipes. Even cookie recipes. For the first time in years I need new cookbooks because we are about to join the Keto generation.
I was researching the Keto Diet to see if I could adapt the recipes for my family. My husband is an auful Dieter. He won't eat a salad unless he can have a lot of dressing. Keto is good in that department. He hates most vegetables. I can deal with the few he will eat. WE ARE GOING TO DO THIS DIET! SIMPLY BECAUSE HE LOVES BACON AND EGGS! There are good bread recipes. Even cookie recipes. For the first time in years I need new cookbooks because we are about to join the Keto generation.
August 1, 2018
Great book
Great info for low carb diet. Can’t wait to start the diet. Hope it helps my son who is diabetic
Great info for low carb diet. Can’t wait to start the diet. Hope it helps my son who is diabetic
January 13, 2021
Better than my first Lego Kindle Unlimited
The author took more time putting this book together than my first attempt at a Lego for beginners guide from the Kindle Unlimited Program!
I'm actually excited to start now that I have a better understanding and a two week sample menu with recipes and shopping list to work with.
My only fear is the cost behind eating for my health and life. I have a monthly budget of $300 to feed 2 adults 3 meals a day each week. In addition I have to feed my 3 grandchildren 5 after school snacks and 3 meals each Saturday and Sunday.
The author took more time putting this book together than my first attempt at a Lego for beginners guide from the Kindle Unlimited Program!
I'm actually excited to start now that I have a better understanding and a two week sample menu with recipes and shopping list to work with.
My only fear is the cost behind eating for my health and life. I have a monthly budget of $300 to feed 2 adults 3 meals a day each week. In addition I have to feed my 3 grandchildren 5 after school snacks and 3 meals each Saturday and Sunday.
December 23, 2018
When they say beginners they mean never having even heard of a ketogenic diet, or low carb diet for that matter. If that's you, then this book is a good place to start. Of course, you could peruse the internet for about an hour and learn the very same information, maybe more, probably more, but it's up to you. With that said, the introductory information is sound, and aligned with what you would find by doing a simple google search. I expected more detail about how keto works, which wasn't there. I wanted some helpful tips, hacks? Very few here. The actual meat (pun intended) of the book took about 20 minutes to read, the rest are recipes and diet plans. I can't speak to those as I haven't tried any, but with the volume included, you're bound to find at least a few things that work for you. Personally, the dessert section seems the most promising, as I was worried I'd have nothing to satiate my sweet tooth. All of that said, for the price, I'm not mad, and if you are google aversive, this isn't a bad place to start. Keep your expectations low, and skip this book altogether if you have even a basic understanding of how keto works, and just google/pinterst some recipes for free.
December 30, 2017
I’m glad I got this from the library instead of paying money for it. When I read about diet and nutrition, I like to read about the author to see what his or her education and credentials are. There is no author bio at all in this book. After looking the book up on Amazon, I saw that this book is apparently written by a chef under a pen name with a very vague mention of the author’s experience. Who writes a cookbook under a pen name? This author doesn’t appear to have a blog or any other information online. I will use other resources to learn more about the ketogenic diet. I just don’t feel like this is a credible resource. After a cursory glance through the book, I’m returning it to the library. The recipes are uninspiring and there is an over abundance of “fat bomb” recipes. The few photos in the book appear to be stock photos rather than the actual recipe. I’m really surprised by the number of positive reviews for this book. There are better resources out there.
September 12, 2017
The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle is a reference book about the Ketogenic diet. This is definitely a book for beginners and not so much for seasoned Keto-ers. While I love the simple explanations of getting started with Keto without an overwhelming amount of science behind the diet, I did wish there could be a little bit more of the science.
I don't think I will use the two week starter meal plans, but I do think someone who has never really ready much about keto might find them helpful even if they don't follow the plans exactly.
I did find quite a few recipes that I am pretty excited to try and I think the recipe section would be a great resource for keto newbies and experts alike.
Four Stars. Thank you to the author, Amy Ramos, for a great guide to Keto!
I don't think I will use the two week starter meal plans, but I do think someone who has never really ready much about keto might find them helpful even if they don't follow the plans exactly.
I did find quite a few recipes that I am pretty excited to try and I think the recipe section would be a great resource for keto newbies and experts alike.
Four Stars. Thank you to the author, Amy Ramos, for a great guide to Keto!
November 23, 2017
Changing my life ~ After watching a number of TED talks and other information-packed online videos, I've decided to try the Ketogenic lifestyle to improve my health. I tend to think I'm relatively healthy, but I know I can do better. This is the first book I've bought on the subject and I'm really pleased with it. I haven't tried any of the recipes yet, but I read through most of them and they sound great. I liked that the author gave meal plans and grocery lists to get you started. It's everything I was looking for in a beginner's guide.
June 8, 2020
Hard to judge a diet book until at least you've started the diet, but I do like the organization and the prose style. Has a realistic 14-day plan that was good also.
November 1, 2023
Discover the insightful review of this compelling book that explores the Keto diet and find out if it's the right fit for your health journey.
“To be clear, the ketogenic diet doesn’t break for weekends. It doesn’t flip its hair and sneak candy from the bowl while the cauliflower isn’t looking. Staying in ketosis is a full-time job…”
– Amanda C. Hughes, author of Keto Life and The Wicked Good Ketogenic Diet Cookbook
Recent data shows rising rates of prediabetes, type 2 diabetes, and obesity, partly due to dietary shifts recommended by government guidelines. Despite this, some still prioritise carbs, even for diabetics, even though your body can generate glucose through other means. Contrary to old beliefs, fats, particularly saturated and monounsaturated fats, have been exonerated as causes of heart disease.
Unlike many diets that involve calorie counting or bland meals, the ketogenic approach shines by focusing on reducing carbohydrates. The Complete Ketogenic Diet for Beginners by Amy Ramos equips you with essential knowledge for ketogenic success, including simple cooking, weight loss strategies, and long-term benefits.
Author’s background
Amy Ramos is the pseudonym used by the author of the highly acclaimed books, The Complete Ketogenic Cookbook for Beginners and Easy Ketogenic Diet Slow Cooking Cookbook (published by Rockridge Press).
With more than two and a half decades of experience as a professional chef, Amy Ramos is a fervent proponent of the ketogenic diet and the advantages of embracing a low-carb way of life. Her areas of specialisation encompass creating innovative recipes, promoting holistic well-being, and crafting dietary plans tailored to medical restrictions.
What is the book about?
The book is organised into three key sections, offering a comprehensive exploration of the ketogenic lifestyle.
In the first part, readers are introduced to the foundational principles of the diet, including the concept of “Low-Carb, High-Fat,” and a clear roadmap for transitioning to a ketogenic lifestyle in “Go Keto in Five Steps.”
The second part provides readers with a practical 14-day meal plan, complete with corresponding shopping lists for both weeks, facilitating a seamless start to the ketogenic journey.
In the third section, readers will discover a diverse range of recipes spanning various meal categories, ensuring a wide selection of delicious options.
Additionally, the book offers valuable insights for dining out while adhering to the ketogenic diet and includes measurement conversion tables for added convenience.
This approach ensures that readers not only grasp the fundamentals of the diet but also have a tangible meal plan and a plethora of tasty recipes readily available.
Eight key takeaways from the The Complete Ketogenic Diet for Beginners
1. Keto relies on the consumption of healthy fats and whole foods
The keto diet emphasises the consumption of fresh, whole foods like meat, fish, vegetables, and healthy fats while minimising processed and chemically treated foods. Unlike restrictive diets, the keto approach can be sustained long-term and is quite enjoyable, allowing indulgences like bacon and eggs for breakfast.
2. Keto can help lose weight while maintaining high levels of energy
Studies consistently reveal that the keto diet helps individuals shed excess weight, maintain higher energy levels throughout the day, and experience prolonged feelings of satiety. This satiety is attributed to the diet’s reliance on fats, which are slow to digest and calorically dense, resulting in reduced overall calorie consumption.
The keto diet trains the body to efficiently burn stored fat for energy, leading to more effective weight loss. Using fat as the primary energy source also ensures stable energy levels without the fluctuations associated with high-carb diets.
3. A ketogenic diet may help regulate blood glucose levels, prevent diabetes and heart disease
Maintaining a ketogenic diet offers several significant benefits. Beyond weight loss, these include improved blood sugar control, reduced insulin resistance (often reversing prediabetes and type 2 diabetes), lower triglyceride levels, decreased blood pressure, favourable changes in cholesterol levels, and enhanced cognitive function. It has been shown to reduce the risk factors associated with heart disease, stroke, Alzheimer’s, and epilepsy.
These advantages make the keto diet a compelling choice for those seeking not only weight management but also improved overall health and vitality.
4. The keto diet is based on the process of ketosis
Getting into ketosis is a fundamental aspect of the ketogenic diet. In a high-carb diet, your body primarily relies on glycolysis, where energy comes from blood glucose. This process leads to blood glucose spikes after meals, causing elevated insulin levels that encourage fat storage and inhibit fat release from storage tissues. Conversely, a low-carb, high-fat diet induces ketosis, where your body uses ketone bodies from fat as its primary energy source. Ketosis promotes the continuous burning of fat for energy and the release of fat reserves. Unlike fats and proteins, carbohydrates are not essential for survival.
5. It takes 4-8 weeks to complete the adaptation to ketosis
The keto diet aims to maintain nutritional ketosis, which usually takes four to eight weeks for full adaptation. Once keto-adapted, glycogen stores decrease, reducing water weight, increasing muscle endurance, and boosting overall energy levels. If you briefly exit ketosis by consuming too many carbs, you can re-enter it more swiftly than before. Keto-adapted individuals can typically consume up to 50 grams of carbs daily and stay in ketosis.
Note from Healthypedia
For individuals with diabetes, a low-carb diet can be effective. Type 2 diabetics may experience a reversal of their condition, while type 1 diabetics can achieve improved blood sugar control. Consultation with a doctor is crucial before starting a low-carb diet, especially for type 1 diabetes, as medication doses may need immediate adjustment.
6. There is a nutritional ratio in the keto diet, which helps to balance the macronutrients
The ketogenic diet, much like the USDA’s Food Pyramid, relies on specific ratios to ensure an appropriate balance of macronutrients, guaranteeing adequate energy intake without essential fat or protein deficiencies.
On the keto diet, the ideal ratio is approximately 65-75% of calories from fat, 20-25% from protein, and around 5% from carbohydrates. This translates to specific grams and percentages in an average 2,000-calorie daily diet, though individual calorie requirements should be tailored to factors such as lean body weight, daily activity levels, workout routines, and specific goals.
Online keto calculators are available to help determine personalised caloric needs. While tracking macros isn’t mandatory, it can expedite progress and serve as a helpful reminder to stay on track.
7. When adopting the keto diet, ample water intake is crucial to prevent the ‘keto flu’
The dietary shift from processed to natural foods, coupled with lower carb consumption, can lead to increased urination, as the body excretes excess stored sodium. This shift may result in symptoms commonly referred to as the “keto flu,” which include fatigue, headaches, irritability, and nausea. Importantly, this isn’t an actual flu but rather a phase where the body adjusts to using fat as its primary fuel source, withdrawing from sugar and high carbs. The keto flu typically lasts only a few days and can be alleviated by increasing sodium and electrolyte intake.
8. It takes five steps to prepare yourself for the keto lifestyle
The book outlines five essential steps to begin the lifestyle transformation:
Step 1: Clean Out Your Pantry – This step emphasises the importance of removing tempting, unhealthy foods from your home to minimise triggers for overeating.
Step 2: Go Shopping – Readers are guided on what to stock in their pantry, refrigerator, and freezer with keto-friendly foods.
Step 3: Set Up Your Kitchen – The author recommends essential kitchen tools to make keto meal preparation more accessible, including a food scale, food processor, electric hand mixer, cast-iron pans, and a knife sharpening stone.
Step 4: Meal Plan – The chapter emphasises the significance of meal planning in ensuring success on the keto diet.
Step 5: Exercise – This step encourages readers to incorporate physical activity into their keto journey, emphasising that even small increments in exercise can lead to improved health and weight loss.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Clear and accessible language: Readers appreciate the book’s easy-to-follow language, which simplifies the principles of the keto diet, making it suitable for beginners.
• Structured meal plans: The book provides structured meal plans, recipes, and shopping lists, making it convenient for readers to start and maintain the keto diet.
• Informative content: The book offers valuable educational content on low-carb meals, including explanations of why certain foods are eliminated, which readers find helpful in understanding the diet.
• Variety in recipes: Readers like the variety in recipes and appreciate the many substitutions and cooking methods provided, making it easier to adapt the diet to their preferences.
• Useful resources: The book includes additional resources such as blogs, websites, links, conversion tables, and food calculators, which equip readers with tools for success on their keto journey.
Weaknesses:
• Lack of scientific references: Some readers express concerns about the lack of scientific references or research sources cited in the book. They feel that the book lacks a strong foundation in scientific literature.
• Minimal recipe images: While the book offers recipes, it lacks visual representations of the dishes, which some readers find disappointing. Pictures of the meals could enhance the user experience.
• Mixed reactions to meal plans: While some appreciate the meal plans, others express dissatisfaction with them and prefer to find better meal plans and recipes elsewhere, such as on Pinterest.
Best quotes from the The Complete Ketogenic Diet for Beginners
“Having tempting, unhealthy foods in your home is one of the biggest contributors to failure when starting any diet.”
“You may face some resistance in the beginning, and that’s absolutely normal. The high-carb, low-fat diet has been the standard in most people’s lives, and keto is a complete turnaround. Just focus on yourself and your progress.”
“Meal plans work well because they give you goals and direction. If you know what you need to make next without thinking about it, you’re less likely to give up, change your mind, and order food from your favorite takeout spot.”
Final takeaway
The Complete Ketogenic Diet for Beginners by Amy Ramos aimed at introducing readers to the Keto diet, offers a straightforward approach to low-carb, high-fat eating with clear language and structured meal plans, making it accessible for beginners. Targeting those seeking an uncomplicated entry into Keto, the book’s strengths lie in its user-friendly approach and resources, while its weaknesses include limited scientific backing and minimal recipe images.
“To be clear, the ketogenic diet doesn’t break for weekends. It doesn’t flip its hair and sneak candy from the bowl while the cauliflower isn’t looking. Staying in ketosis is a full-time job…”
– Amanda C. Hughes, author of Keto Life and The Wicked Good Ketogenic Diet Cookbook
Recent data shows rising rates of prediabetes, type 2 diabetes, and obesity, partly due to dietary shifts recommended by government guidelines. Despite this, some still prioritise carbs, even for diabetics, even though your body can generate glucose through other means. Contrary to old beliefs, fats, particularly saturated and monounsaturated fats, have been exonerated as causes of heart disease.
Unlike many diets that involve calorie counting or bland meals, the ketogenic approach shines by focusing on reducing carbohydrates. The Complete Ketogenic Diet for Beginners by Amy Ramos equips you with essential knowledge for ketogenic success, including simple cooking, weight loss strategies, and long-term benefits.
Author’s background
Amy Ramos is the pseudonym used by the author of the highly acclaimed books, The Complete Ketogenic Cookbook for Beginners and Easy Ketogenic Diet Slow Cooking Cookbook (published by Rockridge Press).
With more than two and a half decades of experience as a professional chef, Amy Ramos is a fervent proponent of the ketogenic diet and the advantages of embracing a low-carb way of life. Her areas of specialisation encompass creating innovative recipes, promoting holistic well-being, and crafting dietary plans tailored to medical restrictions.
What is the book about?
The book is organised into three key sections, offering a comprehensive exploration of the ketogenic lifestyle.
In the first part, readers are introduced to the foundational principles of the diet, including the concept of “Low-Carb, High-Fat,” and a clear roadmap for transitioning to a ketogenic lifestyle in “Go Keto in Five Steps.”
The second part provides readers with a practical 14-day meal plan, complete with corresponding shopping lists for both weeks, facilitating a seamless start to the ketogenic journey.
In the third section, readers will discover a diverse range of recipes spanning various meal categories, ensuring a wide selection of delicious options.
Additionally, the book offers valuable insights for dining out while adhering to the ketogenic diet and includes measurement conversion tables for added convenience.
This approach ensures that readers not only grasp the fundamentals of the diet but also have a tangible meal plan and a plethora of tasty recipes readily available.
Eight key takeaways from the The Complete Ketogenic Diet for Beginners
1. Keto relies on the consumption of healthy fats and whole foods
The keto diet emphasises the consumption of fresh, whole foods like meat, fish, vegetables, and healthy fats while minimising processed and chemically treated foods. Unlike restrictive diets, the keto approach can be sustained long-term and is quite enjoyable, allowing indulgences like bacon and eggs for breakfast.
2. Keto can help lose weight while maintaining high levels of energy
Studies consistently reveal that the keto diet helps individuals shed excess weight, maintain higher energy levels throughout the day, and experience prolonged feelings of satiety. This satiety is attributed to the diet’s reliance on fats, which are slow to digest and calorically dense, resulting in reduced overall calorie consumption.
The keto diet trains the body to efficiently burn stored fat for energy, leading to more effective weight loss. Using fat as the primary energy source also ensures stable energy levels without the fluctuations associated with high-carb diets.
3. A ketogenic diet may help regulate blood glucose levels, prevent diabetes and heart disease
Maintaining a ketogenic diet offers several significant benefits. Beyond weight loss, these include improved blood sugar control, reduced insulin resistance (often reversing prediabetes and type 2 diabetes), lower triglyceride levels, decreased blood pressure, favourable changes in cholesterol levels, and enhanced cognitive function. It has been shown to reduce the risk factors associated with heart disease, stroke, Alzheimer’s, and epilepsy.
These advantages make the keto diet a compelling choice for those seeking not only weight management but also improved overall health and vitality.
4. The keto diet is based on the process of ketosis
Getting into ketosis is a fundamental aspect of the ketogenic diet. In a high-carb diet, your body primarily relies on glycolysis, where energy comes from blood glucose. This process leads to blood glucose spikes after meals, causing elevated insulin levels that encourage fat storage and inhibit fat release from storage tissues. Conversely, a low-carb, high-fat diet induces ketosis, where your body uses ketone bodies from fat as its primary energy source. Ketosis promotes the continuous burning of fat for energy and the release of fat reserves. Unlike fats and proteins, carbohydrates are not essential for survival.
5. It takes 4-8 weeks to complete the adaptation to ketosis
The keto diet aims to maintain nutritional ketosis, which usually takes four to eight weeks for full adaptation. Once keto-adapted, glycogen stores decrease, reducing water weight, increasing muscle endurance, and boosting overall energy levels. If you briefly exit ketosis by consuming too many carbs, you can re-enter it more swiftly than before. Keto-adapted individuals can typically consume up to 50 grams of carbs daily and stay in ketosis.
Note from Healthypedia
For individuals with diabetes, a low-carb diet can be effective. Type 2 diabetics may experience a reversal of their condition, while type 1 diabetics can achieve improved blood sugar control. Consultation with a doctor is crucial before starting a low-carb diet, especially for type 1 diabetes, as medication doses may need immediate adjustment.
6. There is a nutritional ratio in the keto diet, which helps to balance the macronutrients
The ketogenic diet, much like the USDA’s Food Pyramid, relies on specific ratios to ensure an appropriate balance of macronutrients, guaranteeing adequate energy intake without essential fat or protein deficiencies.
On the keto diet, the ideal ratio is approximately 65-75% of calories from fat, 20-25% from protein, and around 5% from carbohydrates. This translates to specific grams and percentages in an average 2,000-calorie daily diet, though individual calorie requirements should be tailored to factors such as lean body weight, daily activity levels, workout routines, and specific goals.
Online keto calculators are available to help determine personalised caloric needs. While tracking macros isn’t mandatory, it can expedite progress and serve as a helpful reminder to stay on track.
7. When adopting the keto diet, ample water intake is crucial to prevent the ‘keto flu’
The dietary shift from processed to natural foods, coupled with lower carb consumption, can lead to increased urination, as the body excretes excess stored sodium. This shift may result in symptoms commonly referred to as the “keto flu,” which include fatigue, headaches, irritability, and nausea. Importantly, this isn’t an actual flu but rather a phase where the body adjusts to using fat as its primary fuel source, withdrawing from sugar and high carbs. The keto flu typically lasts only a few days and can be alleviated by increasing sodium and electrolyte intake.
8. It takes five steps to prepare yourself for the keto lifestyle
The book outlines five essential steps to begin the lifestyle transformation:
Step 1: Clean Out Your Pantry – This step emphasises the importance of removing tempting, unhealthy foods from your home to minimise triggers for overeating.
Step 2: Go Shopping – Readers are guided on what to stock in their pantry, refrigerator, and freezer with keto-friendly foods.
Step 3: Set Up Your Kitchen – The author recommends essential kitchen tools to make keto meal preparation more accessible, including a food scale, food processor, electric hand mixer, cast-iron pans, and a knife sharpening stone.
Step 4: Meal Plan – The chapter emphasises the significance of meal planning in ensuring success on the keto diet.
Step 5: Exercise – This step encourages readers to incorporate physical activity into their keto journey, emphasising that even small increments in exercise can lead to improved health and weight loss.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Clear and accessible language: Readers appreciate the book’s easy-to-follow language, which simplifies the principles of the keto diet, making it suitable for beginners.
• Structured meal plans: The book provides structured meal plans, recipes, and shopping lists, making it convenient for readers to start and maintain the keto diet.
• Informative content: The book offers valuable educational content on low-carb meals, including explanations of why certain foods are eliminated, which readers find helpful in understanding the diet.
• Variety in recipes: Readers like the variety in recipes and appreciate the many substitutions and cooking methods provided, making it easier to adapt the diet to their preferences.
• Useful resources: The book includes additional resources such as blogs, websites, links, conversion tables, and food calculators, which equip readers with tools for success on their keto journey.
Weaknesses:
• Lack of scientific references: Some readers express concerns about the lack of scientific references or research sources cited in the book. They feel that the book lacks a strong foundation in scientific literature.
• Minimal recipe images: While the book offers recipes, it lacks visual representations of the dishes, which some readers find disappointing. Pictures of the meals could enhance the user experience.
• Mixed reactions to meal plans: While some appreciate the meal plans, others express dissatisfaction with them and prefer to find better meal plans and recipes elsewhere, such as on Pinterest.
Best quotes from the The Complete Ketogenic Diet for Beginners
“Having tempting, unhealthy foods in your home is one of the biggest contributors to failure when starting any diet.”
“You may face some resistance in the beginning, and that’s absolutely normal. The high-carb, low-fat diet has been the standard in most people’s lives, and keto is a complete turnaround. Just focus on yourself and your progress.”
“Meal plans work well because they give you goals and direction. If you know what you need to make next without thinking about it, you’re less likely to give up, change your mind, and order food from your favorite takeout spot.”
Final takeaway
The Complete Ketogenic Diet for Beginners by Amy Ramos aimed at introducing readers to the Keto diet, offers a straightforward approach to low-carb, high-fat eating with clear language and structured meal plans, making it accessible for beginners. Targeting those seeking an uncomplicated entry into Keto, the book’s strengths lie in its user-friendly approach and resources, while its weaknesses include limited scientific backing and minimal recipe images.
February 5, 2018
This is a decent book but watch out for some of the recipes, they are WAY OFF.
For example, the Raspberry Cheesecake (pp. 126) calls for 2/3 c coconut oil, ONLY 1/2 cup cream cheese, and 6 eggs. What the heck. That is not cheesecake. I made it (thankfully only half the recipe) and it was like a bad greasy omelette. Look at any other cheesecake recipe (like the one inside the box of cream cheese) and the filling is made out of 1 egg per package (250g or 2 cups) of cheesecake! Just ridiculous. A regular cheesecake filling with no sugar added is keto enough. If you want a crust, make it with ground nuts (instead of graham cracker crumbs) and butter.
Anyway, the parts of the book before you get to the recipes is good. Got me into eating keto for a few weeks so far and it's working well without too much hassle. If you're trying a recipe on here (like new recipes from anywhere else), compare it with a recipe you know that's proven, that actually makes sense.
For example, the Raspberry Cheesecake (pp. 126) calls for 2/3 c coconut oil, ONLY 1/2 cup cream cheese, and 6 eggs. What the heck. That is not cheesecake. I made it (thankfully only half the recipe) and it was like a bad greasy omelette. Look at any other cheesecake recipe (like the one inside the box of cream cheese) and the filling is made out of 1 egg per package (250g or 2 cups) of cheesecake! Just ridiculous. A regular cheesecake filling with no sugar added is keto enough. If you want a crust, make it with ground nuts (instead of graham cracker crumbs) and butter.
Anyway, the parts of the book before you get to the recipes is good. Got me into eating keto for a few weeks so far and it's working well without too much hassle. If you're trying a recipe on here (like new recipes from anywhere else), compare it with a recipe you know that's proven, that actually makes sense.
August 22, 2019
Many people think carbs are a necessary part of an energetic life. But science shows that a low-carb diet like the ketogenic diet is not only effective at eliminating fat; it also comes with a number of healthy benefits. By moving your body into the metabolic state of ketosis, your body will burn fat for energy and stave off diabetes, heart disease and epilepsy. To make the transition easier, drink lots of water and avoid high-carb temptations. With some planning and preparation, you can ensure that you’ll experience a smooth transition and reap the long-term benefits.
September 13, 2019
This makes cooking for keto so easy! I love having this on hand and paging through the easy recipes. The coolest part is the ingredient list is so small for each one! I need that. I don’t like complicated recipes – just give me real food. The first part gives a quick but full explanation and easy-to-read introduction, then you have a 14 day meal plan laid out for you. No guess work! In the back are references, measurement table and a few other resources to use. I’d highly recommend THIS one for anyone wanting to start on Keto! It is the perfect beginner book.
August 14, 2020
Explica muito bem o conceito Keto, tem imensas receitas, mas é um estilo de vida algo radical.
February 10, 2024
some basic Keto recipes and ideas, it's great for beginners to have it in writing
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