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The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever
NEW YORK TIMES BESTSELLER • Mark Sisson unveils his groundbreaking ketogenic diet plan that resets your metabolism in 21 days so you can burn fat forever. “Sisson masterfully delivers a comprehensive guide . . . to finally achieve success as it relates to health and weight loss.”—David Perlmutter, M.D., author of Grain Brain Mounting scientific research is confirming that eating a ketogenic diet could represent one of the greatest nutritional breakthroughs of our time—and that it might be the healthiest and most effective weight loss strategy ever. Going “keto” by eating high fat, low-to-moderate protein and low-carb foods enables you to break free from the disastrous effects of carbohydrate dependency by resetting your metabolism and promoting metabolic flexibility—where your body learns to burns fat instead of sugar for energy, even when you go off plan. Unlike many other ketogenic programs that require challenging restrictions and deprivation or offer misinformation, Mark Sisson, bestselling author of The Primal Blueprint and publisher of the #1 paleo blog MarksDailyApple, presents a unique two-step, scientifically validated approach for going keto the right way. He first reveals the real secret to rapid and sustained weight loss, which is in becoming "fat-adapted" before entering full nutritional ketosis. It takes as little as 21-days to reprogram your metabolism to burn fat for fuel, by ditching processed grains, sugars, and refined vegetable oils in favor of nutrient-dense, high fat, primal/paleo foods—and you'll see immediate results. Next, you’ll fine-tune with Intermittent Fasting and then foray into full ketogenic eating for a further weight loss boost and improved health. With The Keto Reset Diet, you can eat to total satisfaction by enjoying rich, high-satiety foods, and even weather occasional slip-ups, • Step-by-step guidance• A helpful list of toxic foods to avoid and nutrient-dense food to replace them• Daily meal plans, including a recipe section with over 100 keto friendly recipes You’ll use keto as a lifelong tool to stay trim, healthy, energetic, and free from the disastrous health conditions caused by the typical American diet. The Keto Reset Diet is the definitive guide to help the keto-beginner or the experienced health enthusiast understand the what, why, and how to succeed with ketogenic eating.
350 pages, Kindle Edition
First published January 1, 2017
3097 people are currently reading
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Displaying 1 - 30 of 167 reviews
March 26, 2018
Just get the recipes and the index. I feel like I would go crazy if I followed this diet. There is so much measuring of food and checking the keto and so so much soft science. I mean, I already do intermittent fasting and I already don't eat that many carbs, but this book seemed both over the top and not super rigorous. Read the Obesity Code by Fung or any of the Gary Taubes books instead. This one seemed a bit too gimmicky. Also, there's like three pages at the end about "Women." Ha! The whole time I was reading it as though it applied to me!
September 27, 2017
Thank you Goodreads and Penguin Random House for an uncorrected Prood copy of The Keto Reset Diet.
Mark Sisson, an ex-endurance athlete, has written this very informative book on Keto dieting. This book shows us how to eat right in a world full of unhealthy food choices. This book teaches you how to make better choices and how to burn fat faster. It is a step-down guide in getting rid of sugars, sweet beverages, desserts, then eliminating processed grains, bread, pasta, cereal and rice. I really enjoyed this book, I learned a lot and loved the recipes.
Mark Sisson, an ex-endurance athlete, has written this very informative book on Keto dieting. This book shows us how to eat right in a world full of unhealthy food choices. This book teaches you how to make better choices and how to burn fat faster. It is a step-down guide in getting rid of sugars, sweet beverages, desserts, then eliminating processed grains, bread, pasta, cereal and rice. I really enjoyed this book, I learned a lot and loved the recipes.
January 25, 2018
Bodies are ... interesting.
When we're dreaming, daydreaming, meditating, or even immersed in a good book, we experience a reality that has nothing to do with our physical bodies.
You’ve flown in a dream, right? It’s such a delicious experience, in large part because when you’re in a dream, flying, you’re totally unshackled from your physical body, from the physical laws (gravity!) that are otherwise an inescapable consequence of being “in” a body.
Even in normal, everyday states of consciousness we tend to think of ourselves as separate from our bodies. We live in our heads so much of the time. Our bodies run themselves automatically. What’s my spleen doing right now? I have no fricking idea. The textbooks say I have once, so I suppose I do, and I suppose it’s chugging along doing its spleeny stuff. But whatever that is, it’s completely alien to my subjective experience.
And yet we also can't shake the fact that our "not body" selves and our body selves are intermingled. If I'm in pain, it affects "me" in a completely subjective way. It’s like living with a roommate who happens to have an over-large and in-your-face interpersonal style. If you’re roommate’s happy, life is soooo much easier. On the other hand, when your roommate’s cranky, look out. You’re going to have a bad day.
I’ve been noodling on these kinds of thoughts for a long time. I have one of those stick-in-your-head memories from when I was a kid: I came in from playing outside and looked down at my arms and thought, “oh wow, I’m an animal!” It felt revelatory and a bit thrilling. And it set a kind of base point for how I’d think about my body for the rest of my life, which evolved finally into a kind of bargain or partnership. I try to be at least as kind to my body as I’d be to any other pet. I try to understand it. I try to give it what it needs and to not get overly frustrated with it, which can be hard when things go wrong and I can’t figure out what it needs to feel better.
Given that understanding my body is so important, it’s no surprise that I gravitate toward thinkers like Mark Sisson, who advocate that we open the lens a bit when it comes to thinking about diet, exercise, and lifestyle.
It’s easy to forget, sometimes, that our current eating and lifestyle habits are really, really new. Even two hundred years ago, we weren’t eating seed oils, or vast amounts of refined sugar. We weren’t staying up way past sundown staring at artificially-lit screens. Most of us were more active.
Go back a bit further (20,000 years, say – which is a blink of the eye, evolutionarily speaking) and our diets were a mix of game and/or ”heritage” livestock (including organs); fruit (but only in season and it was typically smaller and less sweet); and foraged leaves and roots. That we ate unwashed.
It’s not that we can’t survive if we deviate from this framework. Obviously, we can. We can survive quite a while on a diet of cake and cola. But if we want to keep our bodies content, it makes sense to emulate, as much as possible, the conditions they’re adapted to biologically.
I’ve been reading Marks’ blog (Mark’s Daily Apple) for many years, now. I’m a fan because he is so careful to ground his thinking in science; he has a strong point of view yet is never dogmatic. The fact is, there’s a lot we still don’t know about how the body works. We often have to make educated guesses, and Mark’s comfortable letting us know when he’s doing so.
This is all a roundabout way of explaining why this book deserves 5 stars. If you’re interested in forging a decent working relationship with your body, you can’t go wrong studying Sisson’s work.
I bought this particular book when it came out last fall, and today I’m 10 days in to the recommended 6-week Keto regimen.
The book presents its subject matter clearly, as you’d expect if you follow Mark’s blog posts. The recipes are well-done and the results are delicious.
My transition to keto was fairly easy, since I’ve been on a primal/paleo diet for years.
Adopting primal/paleo did wonders for my relationship with my body.
I can already see that Keto is an exciting new tool.
Ten days, and the pain and stiffness in my fingers that has been creeping in as I age has suddenly begun to recede.
How cool is that?
When we're dreaming, daydreaming, meditating, or even immersed in a good book, we experience a reality that has nothing to do with our physical bodies.
You’ve flown in a dream, right? It’s such a delicious experience, in large part because when you’re in a dream, flying, you’re totally unshackled from your physical body, from the physical laws (gravity!) that are otherwise an inescapable consequence of being “in” a body.
Even in normal, everyday states of consciousness we tend to think of ourselves as separate from our bodies. We live in our heads so much of the time. Our bodies run themselves automatically. What’s my spleen doing right now? I have no fricking idea. The textbooks say I have once, so I suppose I do, and I suppose it’s chugging along doing its spleeny stuff. But whatever that is, it’s completely alien to my subjective experience.
And yet we also can't shake the fact that our "not body" selves and our body selves are intermingled. If I'm in pain, it affects "me" in a completely subjective way. It’s like living with a roommate who happens to have an over-large and in-your-face interpersonal style. If you’re roommate’s happy, life is soooo much easier. On the other hand, when your roommate’s cranky, look out. You’re going to have a bad day.
I’ve been noodling on these kinds of thoughts for a long time. I have one of those stick-in-your-head memories from when I was a kid: I came in from playing outside and looked down at my arms and thought, “oh wow, I’m an animal!” It felt revelatory and a bit thrilling. And it set a kind of base point for how I’d think about my body for the rest of my life, which evolved finally into a kind of bargain or partnership. I try to be at least as kind to my body as I’d be to any other pet. I try to understand it. I try to give it what it needs and to not get overly frustrated with it, which can be hard when things go wrong and I can’t figure out what it needs to feel better.
Given that understanding my body is so important, it’s no surprise that I gravitate toward thinkers like Mark Sisson, who advocate that we open the lens a bit when it comes to thinking about diet, exercise, and lifestyle.
It’s easy to forget, sometimes, that our current eating and lifestyle habits are really, really new. Even two hundred years ago, we weren’t eating seed oils, or vast amounts of refined sugar. We weren’t staying up way past sundown staring at artificially-lit screens. Most of us were more active.
Go back a bit further (20,000 years, say – which is a blink of the eye, evolutionarily speaking) and our diets were a mix of game and/or ”heritage” livestock (including organs); fruit (but only in season and it was typically smaller and less sweet); and foraged leaves and roots. That we ate unwashed.
It’s not that we can’t survive if we deviate from this framework. Obviously, we can. We can survive quite a while on a diet of cake and cola. But if we want to keep our bodies content, it makes sense to emulate, as much as possible, the conditions they’re adapted to biologically.
I’ve been reading Marks’ blog (Mark’s Daily Apple) for many years, now. I’m a fan because he is so careful to ground his thinking in science; he has a strong point of view yet is never dogmatic. The fact is, there’s a lot we still don’t know about how the body works. We often have to make educated guesses, and Mark’s comfortable letting us know when he’s doing so.
This is all a roundabout way of explaining why this book deserves 5 stars. If you’re interested in forging a decent working relationship with your body, you can’t go wrong studying Sisson’s work.
I bought this particular book when it came out last fall, and today I’m 10 days in to the recommended 6-week Keto regimen.
The book presents its subject matter clearly, as you’d expect if you follow Mark’s blog posts. The recipes are well-done and the results are delicious.
My transition to keto was fairly easy, since I’ve been on a primal/paleo diet for years.
Adopting primal/paleo did wonders for my relationship with my body.
I can already see that Keto is an exciting new tool.
Ten days, and the pain and stiffness in my fingers that has been creeping in as I age has suddenly begun to recede.
How cool is that?
May 22, 2018
This book contains valuable information for anyone seeking to improve his/her health. The constant journaling and measuring to make sure one is hitting the right ratios (65-75% fat, 15-25% protein, and 5-10% carbs) would drive me crazy, however. I want to just eat, and enjoy it. I came away feeling informed, but very unsure of whether or not this is something I would want to follow.
I gave four stars though because he isn't dogmatic (which I appreciate) and he hit on a few things that I've either read elsewhere or am already doing, which I know improve health.
1. Peak fasting (or compressed window of eating), where all eating is done in a 6-8 hour window.
2. No grains, No refined oils, No sugar
3. Good hydration
I would recommend this for anyone struggling with health issues, particularly autoimmunity, who is looking to use food as medicine.
I gave four stars though because he isn't dogmatic (which I appreciate) and he hit on a few things that I've either read elsewhere or am already doing, which I know improve health.
1. Peak fasting (or compressed window of eating), where all eating is done in a 6-8 hour window.
2. No grains, No refined oils, No sugar
3. Good hydration
I would recommend this for anyone struggling with health issues, particularly autoimmunity, who is looking to use food as medicine.
May 14, 2022
This is Nonfiction/Health. I didn't care for the narrator. With nonfiction, I like for the author to do their own narration because it sounds more authentic. The guy who narrated this one literally giggled at what he thought was funny. He liked himself enough for both of us.
This one sounded very structured to get the right balance of macros. It came across as if you'd be ruler slapped if you didn't follow this EXACTLY. Okay, maybe I exaggerated with the ruler but this one....in no way..... resonated with me. So 2 stars.
This one sounded very structured to get the right balance of macros. It came across as if you'd be ruler slapped if you didn't follow this EXACTLY. Okay, maybe I exaggerated with the ruler but this one....in no way..... resonated with me. So 2 stars.
April 14, 2018
**1.5 Stars**
DISCLAIMER: I thought this book was cookbook. When I saw that it was a full diet, I read the plan in its entirety anyway. That being said....
This book is written for someone who is relatively fit & with a few pounds to lose, so if you're looking for a weight loss plan, look elsewhere.
Also, there is WAY too much math to do on your own in order to figure out what you should eat (Why aren't there some basic ratios of carbs, protein, & fat for each phase of this plan?? And how the hell do I figure out my lean muscle mass??), and absolutely NO footnotes or bibliography to back any of this up. (Sorry, but naming a bunch of your Dr friends as your 'science' doesn't replace actual scientific data.)
Lastly, the plan is convoluted at best. You are lead to believe that fat- & keto-adaptive eating and nutritional keto are the same thing. (It's not, btw, but it's hard to tell.) I could go on, but.... I've read my share of diet/health books & this is one of the worst books I've read in a long time. I am so glad I didn't waste my money on this book.
DISCLAIMER: I thought this book was cookbook. When I saw that it was a full diet, I read the plan in its entirety anyway. That being said....
This book is written for someone who is relatively fit & with a few pounds to lose, so if you're looking for a weight loss plan, look elsewhere.
Also, there is WAY too much math to do on your own in order to figure out what you should eat (Why aren't there some basic ratios of carbs, protein, & fat for each phase of this plan?? And how the hell do I figure out my lean muscle mass??), and absolutely NO footnotes or bibliography to back any of this up. (Sorry, but naming a bunch of your Dr friends as your 'science' doesn't replace actual scientific data.)
Lastly, the plan is convoluted at best. You are lead to believe that fat- & keto-adaptive eating and nutritional keto are the same thing. (It's not, btw, but it's hard to tell.) I could go on, but.... I've read my share of diet/health books & this is one of the worst books I've read in a long time. I am so glad I didn't waste my money on this book.
October 14, 2018
Interesting, but not made for real life. This book contains a lot of mandates to “follow this rule precisely or else.” Yes I am supposed to start all this when things in my life are perfectly calm. (So... never?) What do I do if something happens midstream? Yes I’m supposed to sleep until the sun rises and go to bed when it sets. Sounds lovely except for those pesky 7am work meetings I need to get up for and the fact that I have clients on the other side of the country. In an ideal world, life would be ideal. This book fails to account for the fact that it’s often a shit show instead. Can I be a fat burning machine despite that? Maybe. This book doesn’t say.
This entire review has been hidden because of spoilers.
August 23, 2021
Dietitians are just like theologians or politicians or philosophers. They have a great idea with a seed of truth, but then if they sell out to it and make it their whole deal, then they tend to take it a little to far imo.
September 16, 2018
I am a bit of a health nut. Although I eat out or eat junk food occasionally, I am always immediately reminded of why I don’t do it more often because, almost instantaneously, my body rebels against what I have put in it. It has recently seemed to me that everyone and their dog is going Keto. Curious about this supposedly more healthy way of eating, I picked up this book on recommendation by a friend on Keto.
Keto is a low-carb, high-fat, moderate-protein diet. There are a lot of misconceptions about the diet as well as misguided justifications for eating all of the toppings off of pizza. Sisson makes it clear that Keto is not about consuming unhealthy fats and that it MUST be high in vegetable consumption as well as moderate protein. He makes his case for Keto quite well, though sometimes haughtily, implying that anyone who does not accept it as a valid diet is close-minded. I really don’t see where there has been enough study or research to warrant such an attitude. He does say that Keto may not be the “best” long-term approach to eating.
Basically, I appreciated his holistic focus on health and made a few modifications to my diet. Although I exercise a lot, I think I have still been eating too many carbs. I can see Keto as being a great way to transition from an unhealthy carb-dependent eating lifestyle to a more moderate, healthy, caloric-restricted way of life. If you are thinking about going Keto, this is a good place to start. And it has some fantastic recipes in the back!
Keto is a low-carb, high-fat, moderate-protein diet. There are a lot of misconceptions about the diet as well as misguided justifications for eating all of the toppings off of pizza. Sisson makes it clear that Keto is not about consuming unhealthy fats and that it MUST be high in vegetable consumption as well as moderate protein. He makes his case for Keto quite well, though sometimes haughtily, implying that anyone who does not accept it as a valid diet is close-minded. I really don’t see where there has been enough study or research to warrant such an attitude. He does say that Keto may not be the “best” long-term approach to eating.
Basically, I appreciated his holistic focus on health and made a few modifications to my diet. Although I exercise a lot, I think I have still been eating too many carbs. I can see Keto as being a great way to transition from an unhealthy carb-dependent eating lifestyle to a more moderate, healthy, caloric-restricted way of life. If you are thinking about going Keto, this is a good place to start. And it has some fantastic recipes in the back!
April 5, 2024
Great book on starting a Ketogenic diet.
September 1, 2018
I think I'm of an age that I need a hard copy of something, a book, to guide me rather than just being able to rely on the internet. And so it was that when deciding to try out the keto diet, I wanted to get a reference guide. There are too many books on keto out there, but I thought this one would do. And it did, for the most part.
One of its points of difference is that it goes into the science of the diet extensively. But here's the thing. I'm a pretty literate science reader, and I'm not sure that I actuallly trust everything that is said here. There is a lot of contradictory information up online about the keto diet, so you'll have to make your own choices, but along with what seems to be fairly reasonable and factual stuff, there's definitely just the author's general health advice thrown in, his favourite tips. How to know what is actually part of the diet, and just a generally good idea (like getting good sleep)?
The tone of the book, though you'd be used to it from other diet and health books, is tiringly enthusiastic, but I am just not convinced that we become lean, mean fat-burning machines. The keto diet helps us consume a lot less calories, and then when we are burning more calories than taking in, we lose weight. Still, being on the keto diet made me feel energetic with a nice clarity of thought. My body and mind felt healthy. In a month, I lost 3 kilos (almost 7 pounds), which is about what I was aiming for.
One last gripe and one last compliment. Unlike most diets or books, this book, confusingly, is about a 21-day diet to PREPARE yourself for going keto. It makes a big deal about this. If you are going on a major lifestyle and diet change, I think this will be helpful and useful. But for me, I just wanted to get onto the damn keto diet, thank you very much, and this wasn't the best book for that. On the other hand, the 100 recipes in the book are a good introduction to the keto diet. We haven't actually tried many of them; it's been more inspiration and example for how to cook, but cauliflower rice is a revelation and OMG those green tea tahini bites. If you are considering the keto diet, there are so many delicious things you can eat on it, that it really makes the diet doable (and often pleasurable).
One of its points of difference is that it goes into the science of the diet extensively. But here's the thing. I'm a pretty literate science reader, and I'm not sure that I actuallly trust everything that is said here. There is a lot of contradictory information up online about the keto diet, so you'll have to make your own choices, but along with what seems to be fairly reasonable and factual stuff, there's definitely just the author's general health advice thrown in, his favourite tips. How to know what is actually part of the diet, and just a generally good idea (like getting good sleep)?
The tone of the book, though you'd be used to it from other diet and health books, is tiringly enthusiastic, but I am just not convinced that we become lean, mean fat-burning machines. The keto diet helps us consume a lot less calories, and then when we are burning more calories than taking in, we lose weight. Still, being on the keto diet made me feel energetic with a nice clarity of thought. My body and mind felt healthy. In a month, I lost 3 kilos (almost 7 pounds), which is about what I was aiming for.
One last gripe and one last compliment. Unlike most diets or books, this book, confusingly, is about a 21-day diet to PREPARE yourself for going keto. It makes a big deal about this. If you are going on a major lifestyle and diet change, I think this will be helpful and useful. But for me, I just wanted to get onto the damn keto diet, thank you very much, and this wasn't the best book for that. On the other hand, the 100 recipes in the book are a good introduction to the keto diet. We haven't actually tried many of them; it's been more inspiration and example for how to cook, but cauliflower rice is a revelation and OMG those green tea tahini bites. If you are considering the keto diet, there are so many delicious things you can eat on it, that it really makes the diet doable (and often pleasurable).
November 4, 2017
I think the author is very knowledgeable on this subject. He went into great depths to explain the science behind this diet and how it works. I think he provides a lot of practical info and personal tips on how to succeed at this lifestyle. He is very wordy and tries to cover a LOT of information, probably more than most people require. For those that want the, every nook and cranny of the how's and why's, it is covered, for those that just need the basic info to jump-start this process for them, they may want to skim some of the pages.
I have tried a few of the recipes and they were good. I made a couple of minor adjustments to my taste. A bunch of the recipes have cream cheese in them which I do not like so those were a bummer for me. The pictures included were clear and lovely so as to see how the dishes should look when made.
I received this book from the publisher but was not required to leave a review. All opinions expressed here are my own.
I have tried a few of the recipes and they were good. I made a couple of minor adjustments to my taste. A bunch of the recipes have cream cheese in them which I do not like so those were a bummer for me. The pictures included were clear and lovely so as to see how the dishes should look when made.
I received this book from the publisher but was not required to leave a review. All opinions expressed here are my own.
December 16, 2018
Dám pět hvězd, ale upřímně není to jednoznačné hodnocení. Kniha je prima, hodně lidem pomůže si urovnat názory na keto. Ale často jsou to názory, zkušenosti a zážitky lidí, kterým Mark věří (místy je přidává i jako opačné názory) a jak i sám párkrát zmíní, vědy místy není dostatek a je nutné si pár let počkat, jak se to vše vyvine. Proto volí mírnější cestu, která by měla zaručit úspěch všem. Přikládá 21+ denní program, který má další jednu až dvě fáze. Nabízí taky velké množství receptů, které jsou primárně spíš funkční a efektivní než vrchol gastronomie, ale hlavním měřítkem jsou makroživiny což všemu dominuje. Překlad do češtiny je nadprůměrný, korektura podle mě mohla víc zasáhnout, ale mě se osobně nelíbí styl psaní Marka ani v originálu. Knihu bych doporučil všem co se zajímají o keto a chtějí mít jeden souhrnný zdroj. Provedení české knihy je opět skvělé, hezký font, velikost textu, vazba, kulaté rohy prostě jako u předchozích knih od Blue Vision.
July 17, 2018
Excellent book on the subject. It explains the proper and safe transition into Ketosis and how to remain in the "keto zone."
My personal philosophy is that health and eating should not require math or measure so, after reading this, I've decided to not bother with ketosis. It sounds amazing, but it would be too much of a hassle for me (measuring ketones and daily carb intake with journaling is something I refuse to do after counting calories for years) and I'm seeing results carb cycling with sweet potatoes and fruit. However, I passed the Keto midterm exam in the book with 89% so I am definitely able to do it. I eat a low-carb primal type of diet already and fast intermittently so I might even be in Ketosis every now and then!
Mark does a great job of breaking down the science of keto eating and also how to burn fat. Even though I've decided Ketosis isn't for me, I've gained a lot more insight on how to become a "fat-burning beast!"
Great recipes in here I'm excited to try, too.
Notes:
Chapter 1: The Keto Diet 101
Keto is a state of metabolic efficiency or you're able to burn stored energy in the form of body fat and ketones, and not be dependent upon regular High carbohydrate meals to sustain your energy, mood, or cognitive focus (1). The secret to lifelong Health at Peak Performance is in the modeling the lifestyle behaviors of our hunter-gatherer ancestors (2).. regulating appetite and developing the ability to survive— and thrive— on fewer calories is key to Optimal Health and maximum longevity (11). “Keto” is a catch-all Nickname for anything pertaining to the metabolic state of ketosis, burning of ketones (12). ketones are a source of caloric energy in the body that are used by the brain, heart, and muscles in the same manner as is glucose ( sugar). they are produced in the liver as a byproduct of fat metabolism when— owing to extreme restriction of dietary carbohydrate— insulin, blood sugar, and liver glycogen levels are very low. Most people go through life never getting anywhere near this state, and never experiencing almost magical effects of this super fuel.
There is a distinction between ketosis (a metabolic State quantify by blood or breath meter values) and ketoacidosis. The latter is a potentially life-threatening condition that almost always occurs only in type 1 diabetics who can't produce insulin or an alcoholic's with poorly functioning livers (13).
When you are fully adapted, your muscles burn mostly fat for fuel, while the ketones produced by the liver are prioritized for use by the brain. The brain is a huge energy demand organ ( it's around 2% of your total body weight for the brain Burns 20 to 25% of your daily calories!) that cannot burn fat and muscle either burn glucose or ketones. Experts suggest that maintaining a state of nutritional ketosis requires a dietary macronutrient composition of approximately 65 to 75% fat, 15 to 25% protein, and 5 to 10% carbs. With carb intake, experts recommend a hard limit of 50 g per day for active folks and 20 grams per day for the inactive. To adhere to the stringent ketogenic carbohydrate intake limit in obtain maximum benefits, you must completely eliminate all forms of sugar, sweetened Beverages, and Grains from your diet, even passed on start YouTubers like sweet potatoes. Eating an energy bar or enjoying a fresh squeezed juice (even a modest 8-oz glass) can bump you out of ketosis for 24 hours and possibly much longer (14). practically speaking, 50 grams of daily carbs for substantial consumption of vegetables, along with the small amounts of incidental carbohydrates from nuts, seeds, and they're Butters, High cacao percentage dark chocolate and perhaps occasional servings of fresh seasonal berries (15).
When you are starving, engaging in a purposeful fast, or adhering to a nutritional ketosis eating pattern, your cells prefer to burn fat and ketones. Fat and ketones burn efficiently and quickly in the body. On the other hand, the high carb, High insulin producing standard American diet causes you to burn glucose, AKA sugar. Overfeeding drives accelerated aging and increases disease risk (16). In contrast to being overfed and inflamed, becoming metabolically efficient ( through low-carbohydrate eating in general, and especially through intermittent fasting and nutritional ketosis) optimizes autophagy, The Natural Cellular detoxification process whereby cellular material is recycled, repair, or destroyed (autophagy means “self-eating”)(17).
Cortisol— the most prominent fight or flight hormone—- is secreted by the adrenal glands in response to stress perceived by the brain. One of these stressors is low blood sugar. when you sugar crash, the brain frantically tells you dream nose to secrete cortisol, which prompts the conversion of lean muscle tissue into glucose to keep you humming along until you find some carbs to slam down. When you chronically over produce cortisol due to incest and high levels of stress, including sugar crash urgencies, chronic training patterns, insufficient sleep, hectic day schedules, Your adrenal glands are no longer able to keep up with your bare minimum energy in metabolic requirements (20).
Before you mess around with keto or any other dietary transformation, you have to ditch all foods containing grains, sugar, and refined vegetable oils (22).
Chapter 2: Metabolic Efficiency
Going keto will virtually eliminate hunger and the fluctuations in energy, move, and concentration levels that you struggle with in your busy day. Going keto will make you metabolically efficient such that you can survive, and thrive, or fewer calories over the course of your lifetime (27). Across all species, the individual who produce the least amount of insulin generally live the longest (32). chronically high glucose and Insulin promoted condition known as systemic inflammation, which health experts are increasingly realizing represents the root cause of virtually all forms of disease and dysfunction in the body, particularly autoimmune conditions, heart disease, and cancer (33).
gluconeogenesis is a metabolic process, occurring mostly in the liver, that results in the generation of glucose who ingested or stored amino acids. Is it fundamental component of the fight or flight response that kicks in when we have to run for our lives— or any modern-day Peak Performance equivalent such as a presentation in front of the boss, arguing with a loved one, where the baby crying before bedtime. Besides the trigger of gluconeogenesis as a response to stressful life events, we also make sugar too frequently because we are terrible at burning fat. The fight-or-flight response is designed for use in emergencies only; and glucose, as a scarce and dirty burning fuel, was never meant to be a prominent human fuel source day after day. Abusing the delicate fight or flight survival mechanisms And suffering blood sugars swings throughout the day are stressful and destructive to help him anyways, and result in the familiar condition known as burnout (35). It is a scientific fact that carbohydrates are not required for human survival, and that humans can and have survived for long periods eating little to no carbohydrates (36). Fat and Ketone burning went out of style in conjunction with the gradual Advent of grain-based civilization, which started in modern-day Egypt around 7000 years ago and occurred independently around the globe (37).
The ingestion of carbohydrates, especially refined grains and sugars that are so prominent in the modern diet, causes a spike in blood sugar in a temporary energy boost. Then, because of glucose overdose is toxic in the bloodstream, insulin fills the bloodstream to remove any glucose so you don't burn immediately and stores it is either glycogen ( in the liver and muscle tissues) or in the fat cells is triglyceride ( the storage form of fat). when instantly removes glucose from your bloodstream and it transports it into storage, you experience The Familiar sugar crash and a craving for quick energy carbohydrates. You have plenty of fat energy locked away in storage, but a high insulin producing diet prevents you from being able to access it; You exist in the state of carbohydrate dependency. A high-carbohydrate, high insulin producing diet leads to the Daily fluctuation in energy, appetite, and move; lifelong Insidious accumulation of excess body fat ( because you are bad at burning fat and I really good at storing fat, due to Chronic excessive insulin production); a state of chronic inflammation in the body; and why spread cellular damage from glycation. Chronic inflammation, glycation, and oxidative damage are the essence of epidemic disease and accelerated aging in Modern Life (37).
the liver is overwhelmed each day with an excess glucose ingestion, prompting excess insulin production.
Carb Dependency Pattern (39)
Liver glycogen stores ( around 100 grams) Are usually full. Muscle glycogen stores ( around 500 grams) Are usually full, too; If they're not full after a tough workout, they give refill quickly from a carb addicts recovery feasts and snack binges over the course of the day.
Some of the cars you eat are burned immediately by the brain and muscles, while the rest are quickly removed from the bloodstream, converted into triglycerides in the liver, and transported into fat cells for storage.
Excess protein is either converted into glucose or excreted, stressing the liver and kidneys and over stimulating growth factors low blood glucose levels ( and someone took all the carbs out of your bloodstream, remember?) Trigger intense cravings for food, particularly sugar. Meanwhile, elevated insulin levels prevent triglycerides from being mobilized into free fatty acid energy.
Cycle repeats with a pit stop for quick burning, low octane glucose, with the excess being locked away in fast cells and unavailable for use.
Diabetes alone afflicts 30 million Americans, with 86 million more diagnosed as pre-diabetic, together cause the United States 322 billion annually (43).
Keto may be the latest hot dietary topic, the ketogenic diet has been around for nearly 100 years. It was developed in 1924 by dr. Russell Wilder at the Mayo Clinic
Chapter 3: The health, performance, and disease protection benefits of Keto
The ketogenic eating stabilizes appetite hormones, upregulates the metabolic processes that prioritize fat burning, and delivers a high satiety factor owing to the hi fat composition of keto friendly meals and snacks. ketogenic eating can make you an efficient fat burning machine. When you are in full-blown keto, you enjoyed complete dietary satisfaction, rarely feel hungry, and never have to struggle, suffer, restrict calories, or for strenuous workouts in order to burn extra calories. You will be able to properly utilize tools like intermittent fasting, nutritional ketosis, and Ketone supplements to drop excess body fat whenever you want, without a struggle or a second thought. While at it literal truth— the law of thermodynamics— that you must burn more calories than you store to lose excess body fat, the secret is not burning extra calories through exercise while painstakingly restricting dietary calories. It's been scientifically validated that calories burned during exercise lead to a corresponding increase in appetite in a decrease in general physical activity. The secret to reducing excess body fat is in hormone optimization— being a fat and Ketone burner instead of a carbohydrate or sugar burner (45-46).
Ketones deliver an anti-inflammatory effect more potent than prescription drugs. This anti-inflammatory effect can particularly benefit age-related chronic diseases, autoimmune conditions, and colon cancer (47). conditions of cognitive decline such as Alzheimer's, dementia, ADHD, and autism are all characterized by inflammation and poor oxygen delivery to the brain (48).
Ketone burning upregulates the production of internal antioxidant enzymes like catalase, glutathione, and superoxide dismutase (SOD). These enzymes are extremely potent and wide-ranging effects in the body. They help protect against inflammation and oxidative stress caused by intense exercise, eating bad foods, and simply breathing air and burning calories. Having a powerful internal antioxidant system will boost immunity, delay aging, and protect you from cancer, neurological Decline, and other degenerative diseases. SOD is particularly effective and keeping your skin looking healthy and useful; lines directly to college, preserving its elasticity and protecting it from the free radical damage that causes skin to wrinkle at sag.
There is improved mental Clarity and less brain fatigue when that hearing to a long-term nutritional ketosis eating plan ( 49). remember that your brain, since I cannot burn fat, is entirely relying upon dirty burning glucose— unless you make the sincere effort to serve up ketones as a cleaner, healthier option. In fact, impaired glucose metabolism is a Hallmark of impaired brain function.
Cancer cells thrive in proliferate by consuming glucose at a greater rate than regular cells (50).
Carb loading and high protein smoothie seems to be the default strategy for building huge guns in the gym; but they are not so gray when you want to live a long, healthy life, fight cancer, or not get cancer in the first place. Furthermore, Quito maybe even more effective for muscle building and power games than the traditional “ overfeeding” approach to bodybuilding (51).
in a state of complete starvation, your brain will drive around one-third of its energy from glucose into thirds from ketones (53). accelerated metabolic function promotes dysfunction and disease via increased free radical production from your beloved Fast Metabolism. The bodybuilders who trained like crazy and choke down massive quantities of protein in their 6 daily meals will indeed increase muscle mass, but their pursuit of big guns compromises to longevity. Overtraining, overfeeding and overstressing (pumping out stress hormones, prompting gluconeogenesis to fuel your hectic, high-stress daily lifestyle patterns) promote metabolic inefficiency (53).
When you suck at burning fat and are dependent upon regular high carb meals and snacks for energy, you express an addiction to the powerful drug that is carbohydrate (54). ketogenic eating has been shown to reduce anxiety symptoms by 30%.
Mitochondria are the energy generators a located inside each cell (55). The more mitochondria you have in the better they function, essentially the longer and healthier you live. Mitochondrial biogenesis literally means the making of new mitochondria. Cells respond to stresses, or demands, by becoming stronger and more energy efficient— whether making new mitochondria or improving the function of existing mitochondria. Some of the most effective mitochondria generating sales stressors are endurance workouts, high-intensity strength or Sprint workouts ( which stimulate mitochondria on a different energy pathway than endurance, which is why it's good to do both types of workouts), fasting ( starving cells forces them to become more efficient), or ketogenic eating ( you minimize dirty more mitochondria to burn fat and ketones). When you combine frequent fasting, keto aligned eating, and a sensible exercise program, you get your mitochondria in top shape and is your maximum protective benefits against the oxidative damage caused by exercise and other forms of stress in Modern Life.
The central Governor theory asserts that the brain, not the muscles, is the ultimate limiter of Peak Physical performance (56). The theory suggests that your muscles are not really exhausted on that final rep or final mile before the finish line; it's your brain concluding that your muscles are cooked in order to protect yourself from injury and perhaps the unpleasant sensation of extreme energy depletion. This directly opposes us the more superficial, simplify, and quite likely inaccurate “ peripheral Theory”-- that the muscles themselves let me your performance— which has prevailed in exercise physiology forever. Physiology lab data confirms that when you Bonk (the sudden severe decline a performance caused by glycogen depletion)During a long workout, there's actually still sufficient residual glycogen stored in the muscles to allow you to keep going. The bunk is your brain decided to shut down operations in order to protect you from literally running out of energy— which is virtually impossible because when clock widget is gone you will tap into your abundant fat stores and Ketone production to keep going.While the muscle soreness, stiffness, and pain of strenuous, depleting workouts are real, as is the goofy feeling that happens when you run low on blood sugar, your brain can choose to override the signals it's supremely motivated, shocked, or frightened. You can confirm the validity of the central Governor theory if you imagine Someone putting a gun to your head on what you think is your last rep and demanding that you complete 5 more reps, or requiring you to run 5 more miles Beyond a Marathon finish line that your brain perceives to be your absolute limit of performance on that day. But, just because you're Central Governor can dig deep to summon a superhuman performance doesn't mean it's a good idea to do so (57). If you go to the well too often or too severely, the repercussions will be severe. The brain perceives lack of oxygen has a life or death threat ( remember, seizures occur when the brain reaches its oxygen threshold), prompting you to breathe harder and harder until ultimately you have to slow down. Better oxygen. Delivery that leads to better performance, all other variables being equal. When you go keto, it's easier for your highly oxygenated brain to activate more motor units to perform explosive efforts.
For your daily carb intake, you’ll want to remain under 150 grams of carbs per day during the Reset, and drop down to 50 or less when you go keto (79).
40 percent of all restaurant calories— whether in fast food or from fine restaurants— come from vegetable oils. Ask your waiter to use butter instead (81).
Sweetened beverages are the worst offenders because they give you a concentrated dose of carbs without filling you up (83).
Get Kombucha with sugar content between 5-20 grams WITH 80 Calories ideally. 40 to 160 calories is like a soda (84).
85-90% cocoa dark chocolate bar is more favorable than any energy bar (89).
Consuming sweets generates a glucose spike and insulin flood with zero nutritional benefits (89).
‘If you minimize insulin production, it’s nearly impossible to add excess body fat (97).
Lift Heavy Things
Whatever type of resistance workout you choose, it should be performed at high intensity, be brief in duration, and be balanced with sufficient rest between challenging sessions. What you want to avoid are workouts that are too long in duration), and/or are conducted too frequently without sufficient rest. You want to finish even your most intense workouts feeling mildly and pleasantly fatigued rather than exhausted (121).
Napping
At times when you fall short on optimal evening sleep, napping can be an extremely effective strategy to help you calibrate quickly. Feeling foggy, fried, or sleepy during the day is a sign of “sleep pressure,” indicating you fell short of optimal restoration the previous evening. A high-quality nap as short as 20 minutes can literally refresh a fried brain by rebalancing important chemicals responsible for efficient neuron firing (129).
When you wake up and consume carbs, you spike insulin, shut off ketone production, lock fat into storage, and send a message to your genes that carbs are going to be your go-to fuel
My personal philosophy is that health and eating should not require math or measure so, after reading this, I've decided to not bother with ketosis. It sounds amazing, but it would be too much of a hassle for me (measuring ketones and daily carb intake with journaling is something I refuse to do after counting calories for years) and I'm seeing results carb cycling with sweet potatoes and fruit. However, I passed the Keto midterm exam in the book with 89% so I am definitely able to do it. I eat a low-carb primal type of diet already and fast intermittently so I might even be in Ketosis every now and then!
Mark does a great job of breaking down the science of keto eating and also how to burn fat. Even though I've decided Ketosis isn't for me, I've gained a lot more insight on how to become a "fat-burning beast!"
Great recipes in here I'm excited to try, too.
Notes:
Chapter 1: The Keto Diet 101
Keto is a state of metabolic efficiency or you're able to burn stored energy in the form of body fat and ketones, and not be dependent upon regular High carbohydrate meals to sustain your energy, mood, or cognitive focus (1). The secret to lifelong Health at Peak Performance is in the modeling the lifestyle behaviors of our hunter-gatherer ancestors (2).. regulating appetite and developing the ability to survive— and thrive— on fewer calories is key to Optimal Health and maximum longevity (11). “Keto” is a catch-all Nickname for anything pertaining to the metabolic state of ketosis, burning of ketones (12). ketones are a source of caloric energy in the body that are used by the brain, heart, and muscles in the same manner as is glucose ( sugar). they are produced in the liver as a byproduct of fat metabolism when— owing to extreme restriction of dietary carbohydrate— insulin, blood sugar, and liver glycogen levels are very low. Most people go through life never getting anywhere near this state, and never experiencing almost magical effects of this super fuel.
There is a distinction between ketosis (a metabolic State quantify by blood or breath meter values) and ketoacidosis. The latter is a potentially life-threatening condition that almost always occurs only in type 1 diabetics who can't produce insulin or an alcoholic's with poorly functioning livers (13).
When you are fully adapted, your muscles burn mostly fat for fuel, while the ketones produced by the liver are prioritized for use by the brain. The brain is a huge energy demand organ ( it's around 2% of your total body weight for the brain Burns 20 to 25% of your daily calories!) that cannot burn fat and muscle either burn glucose or ketones. Experts suggest that maintaining a state of nutritional ketosis requires a dietary macronutrient composition of approximately 65 to 75% fat, 15 to 25% protein, and 5 to 10% carbs. With carb intake, experts recommend a hard limit of 50 g per day for active folks and 20 grams per day for the inactive. To adhere to the stringent ketogenic carbohydrate intake limit in obtain maximum benefits, you must completely eliminate all forms of sugar, sweetened Beverages, and Grains from your diet, even passed on start YouTubers like sweet potatoes. Eating an energy bar or enjoying a fresh squeezed juice (even a modest 8-oz glass) can bump you out of ketosis for 24 hours and possibly much longer (14). practically speaking, 50 grams of daily carbs for substantial consumption of vegetables, along with the small amounts of incidental carbohydrates from nuts, seeds, and they're Butters, High cacao percentage dark chocolate and perhaps occasional servings of fresh seasonal berries (15).
When you are starving, engaging in a purposeful fast, or adhering to a nutritional ketosis eating pattern, your cells prefer to burn fat and ketones. Fat and ketones burn efficiently and quickly in the body. On the other hand, the high carb, High insulin producing standard American diet causes you to burn glucose, AKA sugar. Overfeeding drives accelerated aging and increases disease risk (16). In contrast to being overfed and inflamed, becoming metabolically efficient ( through low-carbohydrate eating in general, and especially through intermittent fasting and nutritional ketosis) optimizes autophagy, The Natural Cellular detoxification process whereby cellular material is recycled, repair, or destroyed (autophagy means “self-eating”)(17).
Cortisol— the most prominent fight or flight hormone—- is secreted by the adrenal glands in response to stress perceived by the brain. One of these stressors is low blood sugar. when you sugar crash, the brain frantically tells you dream nose to secrete cortisol, which prompts the conversion of lean muscle tissue into glucose to keep you humming along until you find some carbs to slam down. When you chronically over produce cortisol due to incest and high levels of stress, including sugar crash urgencies, chronic training patterns, insufficient sleep, hectic day schedules, Your adrenal glands are no longer able to keep up with your bare minimum energy in metabolic requirements (20).
Before you mess around with keto or any other dietary transformation, you have to ditch all foods containing grains, sugar, and refined vegetable oils (22).
Chapter 2: Metabolic Efficiency
Going keto will virtually eliminate hunger and the fluctuations in energy, move, and concentration levels that you struggle with in your busy day. Going keto will make you metabolically efficient such that you can survive, and thrive, or fewer calories over the course of your lifetime (27). Across all species, the individual who produce the least amount of insulin generally live the longest (32). chronically high glucose and Insulin promoted condition known as systemic inflammation, which health experts are increasingly realizing represents the root cause of virtually all forms of disease and dysfunction in the body, particularly autoimmune conditions, heart disease, and cancer (33).
gluconeogenesis is a metabolic process, occurring mostly in the liver, that results in the generation of glucose who ingested or stored amino acids. Is it fundamental component of the fight or flight response that kicks in when we have to run for our lives— or any modern-day Peak Performance equivalent such as a presentation in front of the boss, arguing with a loved one, where the baby crying before bedtime. Besides the trigger of gluconeogenesis as a response to stressful life events, we also make sugar too frequently because we are terrible at burning fat. The fight-or-flight response is designed for use in emergencies only; and glucose, as a scarce and dirty burning fuel, was never meant to be a prominent human fuel source day after day. Abusing the delicate fight or flight survival mechanisms And suffering blood sugars swings throughout the day are stressful and destructive to help him anyways, and result in the familiar condition known as burnout (35). It is a scientific fact that carbohydrates are not required for human survival, and that humans can and have survived for long periods eating little to no carbohydrates (36). Fat and Ketone burning went out of style in conjunction with the gradual Advent of grain-based civilization, which started in modern-day Egypt around 7000 years ago and occurred independently around the globe (37).
The ingestion of carbohydrates, especially refined grains and sugars that are so prominent in the modern diet, causes a spike in blood sugar in a temporary energy boost. Then, because of glucose overdose is toxic in the bloodstream, insulin fills the bloodstream to remove any glucose so you don't burn immediately and stores it is either glycogen ( in the liver and muscle tissues) or in the fat cells is triglyceride ( the storage form of fat). when instantly removes glucose from your bloodstream and it transports it into storage, you experience The Familiar sugar crash and a craving for quick energy carbohydrates. You have plenty of fat energy locked away in storage, but a high insulin producing diet prevents you from being able to access it; You exist in the state of carbohydrate dependency. A high-carbohydrate, high insulin producing diet leads to the Daily fluctuation in energy, appetite, and move; lifelong Insidious accumulation of excess body fat ( because you are bad at burning fat and I really good at storing fat, due to Chronic excessive insulin production); a state of chronic inflammation in the body; and why spread cellular damage from glycation. Chronic inflammation, glycation, and oxidative damage are the essence of epidemic disease and accelerated aging in Modern Life (37).
the liver is overwhelmed each day with an excess glucose ingestion, prompting excess insulin production.
Carb Dependency Pattern (39)
Liver glycogen stores ( around 100 grams) Are usually full. Muscle glycogen stores ( around 500 grams) Are usually full, too; If they're not full after a tough workout, they give refill quickly from a carb addicts recovery feasts and snack binges over the course of the day.
Some of the cars you eat are burned immediately by the brain and muscles, while the rest are quickly removed from the bloodstream, converted into triglycerides in the liver, and transported into fat cells for storage.
Excess protein is either converted into glucose or excreted, stressing the liver and kidneys and over stimulating growth factors low blood glucose levels ( and someone took all the carbs out of your bloodstream, remember?) Trigger intense cravings for food, particularly sugar. Meanwhile, elevated insulin levels prevent triglycerides from being mobilized into free fatty acid energy.
Cycle repeats with a pit stop for quick burning, low octane glucose, with the excess being locked away in fast cells and unavailable for use.
Diabetes alone afflicts 30 million Americans, with 86 million more diagnosed as pre-diabetic, together cause the United States 322 billion annually (43).
Keto may be the latest hot dietary topic, the ketogenic diet has been around for nearly 100 years. It was developed in 1924 by dr. Russell Wilder at the Mayo Clinic
Chapter 3: The health, performance, and disease protection benefits of Keto
The ketogenic eating stabilizes appetite hormones, upregulates the metabolic processes that prioritize fat burning, and delivers a high satiety factor owing to the hi fat composition of keto friendly meals and snacks. ketogenic eating can make you an efficient fat burning machine. When you are in full-blown keto, you enjoyed complete dietary satisfaction, rarely feel hungry, and never have to struggle, suffer, restrict calories, or for strenuous workouts in order to burn extra calories. You will be able to properly utilize tools like intermittent fasting, nutritional ketosis, and Ketone supplements to drop excess body fat whenever you want, without a struggle or a second thought. While at it literal truth— the law of thermodynamics— that you must burn more calories than you store to lose excess body fat, the secret is not burning extra calories through exercise while painstakingly restricting dietary calories. It's been scientifically validated that calories burned during exercise lead to a corresponding increase in appetite in a decrease in general physical activity. The secret to reducing excess body fat is in hormone optimization— being a fat and Ketone burner instead of a carbohydrate or sugar burner (45-46).
Ketones deliver an anti-inflammatory effect more potent than prescription drugs. This anti-inflammatory effect can particularly benefit age-related chronic diseases, autoimmune conditions, and colon cancer (47). conditions of cognitive decline such as Alzheimer's, dementia, ADHD, and autism are all characterized by inflammation and poor oxygen delivery to the brain (48).
Ketone burning upregulates the production of internal antioxidant enzymes like catalase, glutathione, and superoxide dismutase (SOD). These enzymes are extremely potent and wide-ranging effects in the body. They help protect against inflammation and oxidative stress caused by intense exercise, eating bad foods, and simply breathing air and burning calories. Having a powerful internal antioxidant system will boost immunity, delay aging, and protect you from cancer, neurological Decline, and other degenerative diseases. SOD is particularly effective and keeping your skin looking healthy and useful; lines directly to college, preserving its elasticity and protecting it from the free radical damage that causes skin to wrinkle at sag.
There is improved mental Clarity and less brain fatigue when that hearing to a long-term nutritional ketosis eating plan ( 49). remember that your brain, since I cannot burn fat, is entirely relying upon dirty burning glucose— unless you make the sincere effort to serve up ketones as a cleaner, healthier option. In fact, impaired glucose metabolism is a Hallmark of impaired brain function.
Cancer cells thrive in proliferate by consuming glucose at a greater rate than regular cells (50).
Carb loading and high protein smoothie seems to be the default strategy for building huge guns in the gym; but they are not so gray when you want to live a long, healthy life, fight cancer, or not get cancer in the first place. Furthermore, Quito maybe even more effective for muscle building and power games than the traditional “ overfeeding” approach to bodybuilding (51).
in a state of complete starvation, your brain will drive around one-third of its energy from glucose into thirds from ketones (53). accelerated metabolic function promotes dysfunction and disease via increased free radical production from your beloved Fast Metabolism. The bodybuilders who trained like crazy and choke down massive quantities of protein in their 6 daily meals will indeed increase muscle mass, but their pursuit of big guns compromises to longevity. Overtraining, overfeeding and overstressing (pumping out stress hormones, prompting gluconeogenesis to fuel your hectic, high-stress daily lifestyle patterns) promote metabolic inefficiency (53).
When you suck at burning fat and are dependent upon regular high carb meals and snacks for energy, you express an addiction to the powerful drug that is carbohydrate (54). ketogenic eating has been shown to reduce anxiety symptoms by 30%.
Mitochondria are the energy generators a located inside each cell (55). The more mitochondria you have in the better they function, essentially the longer and healthier you live. Mitochondrial biogenesis literally means the making of new mitochondria. Cells respond to stresses, or demands, by becoming stronger and more energy efficient— whether making new mitochondria or improving the function of existing mitochondria. Some of the most effective mitochondria generating sales stressors are endurance workouts, high-intensity strength or Sprint workouts ( which stimulate mitochondria on a different energy pathway than endurance, which is why it's good to do both types of workouts), fasting ( starving cells forces them to become more efficient), or ketogenic eating ( you minimize dirty more mitochondria to burn fat and ketones). When you combine frequent fasting, keto aligned eating, and a sensible exercise program, you get your mitochondria in top shape and is your maximum protective benefits against the oxidative damage caused by exercise and other forms of stress in Modern Life.
The central Governor theory asserts that the brain, not the muscles, is the ultimate limiter of Peak Physical performance (56). The theory suggests that your muscles are not really exhausted on that final rep or final mile before the finish line; it's your brain concluding that your muscles are cooked in order to protect yourself from injury and perhaps the unpleasant sensation of extreme energy depletion. This directly opposes us the more superficial, simplify, and quite likely inaccurate “ peripheral Theory”-- that the muscles themselves let me your performance— which has prevailed in exercise physiology forever. Physiology lab data confirms that when you Bonk (the sudden severe decline a performance caused by glycogen depletion)During a long workout, there's actually still sufficient residual glycogen stored in the muscles to allow you to keep going. The bunk is your brain decided to shut down operations in order to protect you from literally running out of energy— which is virtually impossible because when clock widget is gone you will tap into your abundant fat stores and Ketone production to keep going.While the muscle soreness, stiffness, and pain of strenuous, depleting workouts are real, as is the goofy feeling that happens when you run low on blood sugar, your brain can choose to override the signals it's supremely motivated, shocked, or frightened. You can confirm the validity of the central Governor theory if you imagine Someone putting a gun to your head on what you think is your last rep and demanding that you complete 5 more reps, or requiring you to run 5 more miles Beyond a Marathon finish line that your brain perceives to be your absolute limit of performance on that day. But, just because you're Central Governor can dig deep to summon a superhuman performance doesn't mean it's a good idea to do so (57). If you go to the well too often or too severely, the repercussions will be severe. The brain perceives lack of oxygen has a life or death threat ( remember, seizures occur when the brain reaches its oxygen threshold), prompting you to breathe harder and harder until ultimately you have to slow down. Better oxygen. Delivery that leads to better performance, all other variables being equal. When you go keto, it's easier for your highly oxygenated brain to activate more motor units to perform explosive efforts.
For your daily carb intake, you’ll want to remain under 150 grams of carbs per day during the Reset, and drop down to 50 or less when you go keto (79).
40 percent of all restaurant calories— whether in fast food or from fine restaurants— come from vegetable oils. Ask your waiter to use butter instead (81).
Sweetened beverages are the worst offenders because they give you a concentrated dose of carbs without filling you up (83).
Get Kombucha with sugar content between 5-20 grams WITH 80 Calories ideally. 40 to 160 calories is like a soda (84).
85-90% cocoa dark chocolate bar is more favorable than any energy bar (89).
Consuming sweets generates a glucose spike and insulin flood with zero nutritional benefits (89).
‘If you minimize insulin production, it’s nearly impossible to add excess body fat (97).
Lift Heavy Things
Whatever type of resistance workout you choose, it should be performed at high intensity, be brief in duration, and be balanced with sufficient rest between challenging sessions. What you want to avoid are workouts that are too long in duration), and/or are conducted too frequently without sufficient rest. You want to finish even your most intense workouts feeling mildly and pleasantly fatigued rather than exhausted (121).
Napping
At times when you fall short on optimal evening sleep, napping can be an extremely effective strategy to help you calibrate quickly. Feeling foggy, fried, or sleepy during the day is a sign of “sleep pressure,” indicating you fell short of optimal restoration the previous evening. A high-quality nap as short as 20 minutes can literally refresh a fried brain by rebalancing important chemicals responsible for efficient neuron firing (129).
When you wake up and consume carbs, you spike insulin, shut off ketone production, lock fat into storage, and send a message to your genes that carbs are going to be your go-to fuel
June 6, 2020
Mark Sisson (marksdailyapple.com) was one of the first sites that I found that finally helped me figure out that I should try an elimination diet or at least remove gluten to see how I feel. Changed my perspective and removed the helplessness feeling I had growing up.
Anyways I liked his “primal “ approach. Grain free. Do dairy if you tolerate it. Just try stuff out and be flexible. He was all about the body being metabolically flexible to burn either carbs or fats - and I thought that always vibed well w me.
Somehow over the years I missed that he went full on keto. I’ve been hearing mixed reviews about long term keto and issues w it. And mixed reviews about keto for women. Given that he occasionally blogged about intermittent fasting effects on women - I hoped for info in the book.
The book is very basics- oriented. Less studies and findings and more trying to prove to you in general that keto and low carb is the healthy lifestyle. To not fear the fats. I didn’t walk away learning too much new stuff given that I enjoy reading about diets and nutrition studies so the idea is familiar to me.
I did enjoy the discussion he had about jump starting fat burning approach with a long fast and or with a fast and workout. And I liked his mention of ketone supplements- I always ignored them but maybe there is interesting science behind it.
1) long term keto was briefly mentioned. After 21 day reset he suggests trying out what feels good - pure keto forever, or doing carb resets on and off. He seemed cautious about carb cycling w keto saying it could throw you off more than benefit. Then at end of book he mentioned he thinks keto is the way of eating humans are wired to follow so he seemed pro long term keto. Maybe this book has aged a bit bc I’ve been reading more cautionary tales lately. But in terms of advice he admitted everything is n=1 lately for what works for some but not others.
2) he mentioned women and keto in one page. Sigh. I wish there was more discussion of advice for women vs men. Although in some ways Mark S made it sound like the advice he shares in the book equally applies to both. He said he isn’t fully sure on effects of keto for women but proposes that horror stories of women having a hard time w keto could be due to them overdoing it. And maybe transitioning slowly would help then heal first from yoyo dieting or if they have thyroid issues. So less fasting-jump start and more slow decrease of carbs.
Not a bad intro book. Some good looking recipes
Anyways I liked his “primal “ approach. Grain free. Do dairy if you tolerate it. Just try stuff out and be flexible. He was all about the body being metabolically flexible to burn either carbs or fats - and I thought that always vibed well w me.
Somehow over the years I missed that he went full on keto. I’ve been hearing mixed reviews about long term keto and issues w it. And mixed reviews about keto for women. Given that he occasionally blogged about intermittent fasting effects on women - I hoped for info in the book.
The book is very basics- oriented. Less studies and findings and more trying to prove to you in general that keto and low carb is the healthy lifestyle. To not fear the fats. I didn’t walk away learning too much new stuff given that I enjoy reading about diets and nutrition studies so the idea is familiar to me.
I did enjoy the discussion he had about jump starting fat burning approach with a long fast and or with a fast and workout. And I liked his mention of ketone supplements- I always ignored them but maybe there is interesting science behind it.
1) long term keto was briefly mentioned. After 21 day reset he suggests trying out what feels good - pure keto forever, or doing carb resets on and off. He seemed cautious about carb cycling w keto saying it could throw you off more than benefit. Then at end of book he mentioned he thinks keto is the way of eating humans are wired to follow so he seemed pro long term keto. Maybe this book has aged a bit bc I’ve been reading more cautionary tales lately. But in terms of advice he admitted everything is n=1 lately for what works for some but not others.
2) he mentioned women and keto in one page. Sigh. I wish there was more discussion of advice for women vs men. Although in some ways Mark S made it sound like the advice he shares in the book equally applies to both. He said he isn’t fully sure on effects of keto for women but proposes that horror stories of women having a hard time w keto could be due to them overdoing it. And maybe transitioning slowly would help then heal first from yoyo dieting or if they have thyroid issues. So less fasting-jump start and more slow decrease of carbs.
Not a bad intro book. Some good looking recipes
October 22, 2019
I've been on the edges of living a keto lifestyle but never fully made the jump. After reading The Art and Science of Low Carbohydrate Living, I wanted to find a book that was a little less technical and much more practical. This book delivered. Mark Sisson is fantastic at translating the science into a practical plan. The Keto Reset Diet goes through the soft stuff like explaining why modern dietary recommendations are unhealthy and misguided and why a keto lifestyle is optimal, including plenty of anecdotes. He then outlines a plan to go into ketosis and start converting your lifestyle.
The 21 days referred to in the title is actually a kind of soft keto or more paleo style of living. After the 21 days, you take a test to gauge if you're ready for a full keto lifestyle. If you're not, you keep going on the 21 day plan. The book has plenty of recipes and supplemental material. It covers the vital areas I've read about in other more scientificly dense books, but in a much more condensed, approachable manner. It also includes plenty of recipes to get you going.
The one criticism I have is it was a little light on the excercise portion. He could have easily included some of the material from his Paleo Blueprint here and he does refer to it, but for the sake of completness I think he should have included more detail here.
If you're interested in keto but don't want to wade through the science and want a practical approach, this is your book.
The 21 days referred to in the title is actually a kind of soft keto or more paleo style of living. After the 21 days, you take a test to gauge if you're ready for a full keto lifestyle. If you're not, you keep going on the 21 day plan. The book has plenty of recipes and supplemental material. It covers the vital areas I've read about in other more scientificly dense books, but in a much more condensed, approachable manner. It also includes plenty of recipes to get you going.
The one criticism I have is it was a little light on the excercise portion. He could have easily included some of the material from his Paleo Blueprint here and he does refer to it, but for the sake of completness I think he should have included more detail here.
If you're interested in keto but don't want to wade through the science and want a practical approach, this is your book.
March 3, 2019
This book left me conflicted in several ways. Having been on a Ketoish diet for about six months, I have noted a distinct change in mental alertness, so I am convinced it does something beneficial. Yet the whole evolutionary explanation found in this book wouldn’t ring true if I believed in evolution. How can fossils tell you what people did and didn’t eat? Since I believe the Bible, I was also left wondering if grains and other non-Keto foods are really as bad as claimed if God created man to eat them.
That being said, this gives a helpful explanation of the diet and is worth getting as a resource.
That being said, this gives a helpful explanation of the diet and is worth getting as a resource.
March 17, 2023
I didn’t get the one explanation I really wanted: why keto is the new primal diet if primal people, our Paleolithic ancestors, did not have dairy products. Dairy products are just as much a part of the Neolithic Revolution as grains are. How could dairy products be primal approved but grains aren’t? If this book would have kept in the Keto lane and just went with that, it would have been fine. But this book kept calling Keto a primal diet. No, it’s not. Major contradictions between this book and Paleolithic realities.
However, if you only want to learn about keto, this book was decent. Please just don’t call it primal.
However, if you only want to learn about keto, this book was decent. Please just don’t call it primal.
November 6, 2019
生酮饮食入门书。饮食、运动、睡眠、减压。
November 17, 2017
The Keto Reset Diet has the best information on the keto diet and the science behind ketosis that I've read. Mark Sisson really dives into what keto is, how to get your body into ketosis and how to stay in ketosis.
The Keto Reset is a 21-day period where you prepare your body to go into ketosis. Mark walks the reader through ditching toxic, unhealthy foods and replacing them with nourishing, nutrient-dense options. There are great lists of food types with what to eliminate and what to replace them with.
Contents:
The Keto Reset Diet 101
Metabolic Efficiency: the Ultimate Goal for Weight Loss, Health, and Longevity
The Health, Performance, and Disease Protection Benefits of Keto
The 21-Day Metabolism Reset Overview
Ditch Toxic Foods and Replace with Nutrient-Dense Foods
The Keys to High Fat, Low-Carb, Primal-Style Eating
Live a Keno-Friendly Lifestyle
Are You Ready? Final Launch Preparations
Go Keto!
Advanced Strategies to Accelerate Progress
The Finish Line and Beyond
The Keto Reset Diet Recipes
The Nitty-Gritty Details: Science, Supplements, Testing, Troubleshooting
Mark Sisson gives advice on how to live a keto-friendly lifestyle. He encourages readers to exercise, even if that exercise is only walking, yoga, pilates, and/or tai chi. Mark explains that chronic exercise is stressful and depleting. The idea is to move frequently with cardio mixed in to keep your cardiovascular system humming along.
There are lots of recipes for every meal of the day provided in the back of the book. They are recipes that will use the new fresh groceries you will have on hand. The recipes are full of nutritious ideas that will allow you to fill your 21 days with various options daily. Mark also lays out meal plans. He makes switching to keto so easy!
This would be a perfect book to buy and read in December to be ready to make the switch to keto in January after the holidays are over. I'm not a big New Year's resolution person, but I do like to wait until all the holiday indulgences are far behind me to start something new and have a fighting chance of sticking with it.
The Keto Reset is a 21-day period where you prepare your body to go into ketosis. Mark walks the reader through ditching toxic, unhealthy foods and replacing them with nourishing, nutrient-dense options. There are great lists of food types with what to eliminate and what to replace them with.
Contents:
The Keto Reset Diet 101
Metabolic Efficiency: the Ultimate Goal for Weight Loss, Health, and Longevity
The Health, Performance, and Disease Protection Benefits of Keto
The 21-Day Metabolism Reset Overview
Ditch Toxic Foods and Replace with Nutrient-Dense Foods
The Keys to High Fat, Low-Carb, Primal-Style Eating
Live a Keno-Friendly Lifestyle
Are You Ready? Final Launch Preparations
Go Keto!
Advanced Strategies to Accelerate Progress
The Finish Line and Beyond
The Keto Reset Diet Recipes
The Nitty-Gritty Details: Science, Supplements, Testing, Troubleshooting
Mark Sisson gives advice on how to live a keto-friendly lifestyle. He encourages readers to exercise, even if that exercise is only walking, yoga, pilates, and/or tai chi. Mark explains that chronic exercise is stressful and depleting. The idea is to move frequently with cardio mixed in to keep your cardiovascular system humming along.
There are lots of recipes for every meal of the day provided in the back of the book. They are recipes that will use the new fresh groceries you will have on hand. The recipes are full of nutritious ideas that will allow you to fill your 21 days with various options daily. Mark also lays out meal plans. He makes switching to keto so easy!
This would be a perfect book to buy and read in December to be ready to make the switch to keto in January after the holidays are over. I'm not a big New Year's resolution person, but I do like to wait until all the holiday indulgences are far behind me to start something new and have a fighting chance of sticking with it.
October 16, 2017
The content is fantastic and I'm totally going to do it, but I had a few beefs:
Holy rambling and disorganized, Batman. I just want to edit it for him.
I would have loved to see a list of sources. There are plenty of findings that he mentions, lots of name dropping, but an appendix of sources and studies does not exist in this one. It's basically a dude telling me what he "knows". I know he likely knows what he's talking about - in this game for a long time, does his research, etc. Also, I've read other research that backs what he's saying, but come on! Give me some damn sources, please! It just makes you more credible.
This kind of ties to the organization bit, but the "rules" while going keto aren't clearly laid out. You have to dig thru text to find them and even still you might not get them. I'm still confused if I CAN have coffee with coconut milk to help me to my first meal or if I SHOULDN'T because it gets your digestion going. I'm going to and then ditch it if it doesn't seem to be working for me.
Other than that, I'm excited for the message in this book!
Also, I have finally found a book that answers a question about metabolism that has bugged me for years: oxidation. You always hear about how a high metabolism is great because it's how you burn fat, but a high metabolism also means cranking thru calories and more oxidation, which is NOT good for you. (Be more like an alligator's metabolism rather than a mouse's - that's the goal for longevity, friends). He covers what's up with that and finally answered that question for me.
Worth the read if you have any interest in other health options besides medication and "just getting old".
Holy rambling and disorganized, Batman. I just want to edit it for him.
I would have loved to see a list of sources. There are plenty of findings that he mentions, lots of name dropping, but an appendix of sources and studies does not exist in this one. It's basically a dude telling me what he "knows". I know he likely knows what he's talking about - in this game for a long time, does his research, etc. Also, I've read other research that backs what he's saying, but come on! Give me some damn sources, please! It just makes you more credible.
This kind of ties to the organization bit, but the "rules" while going keto aren't clearly laid out. You have to dig thru text to find them and even still you might not get them. I'm still confused if I CAN have coffee with coconut milk to help me to my first meal or if I SHOULDN'T because it gets your digestion going. I'm going to and then ditch it if it doesn't seem to be working for me.
Other than that, I'm excited for the message in this book!
Also, I have finally found a book that answers a question about metabolism that has bugged me for years: oxidation. You always hear about how a high metabolism is great because it's how you burn fat, but a high metabolism also means cranking thru calories and more oxidation, which is NOT good for you. (Be more like an alligator's metabolism rather than a mouse's - that's the goal for longevity, friends). He covers what's up with that and finally answered that question for me.
Worth the read if you have any interest in other health options besides medication and "just getting old".
May 11, 2019
La dieta keto se basa en una alimentación en la que el 70% de los nutrimentos deben ser grasas, 20% proteínas y 10% carbohidratos. El cuerpo entra en un proceso llamado “cetosis” en el que obtiene energía de la grasa del cuerpo en lugar de hacerlo de los carbohidratos como normalmente lo hemos acostumbrado, de tal manera que la pérdida de peso es real y no sólo por deshidratación, por ejemplo. Este libro resultó una excelente guía al explicar el porqué de los beneficios de dicho equilibrio nutrimental de manera acertada y bien justificada, lo que la convierte en un estilo de vida y no sólo en una dieta temporal. Lo difícil en principio es renunciar a casi la totalidad de los azúcares y a los carbohidratos, los cuales sólo se obtienen de algunos vegetales y nueces, dejando de lado prácticamente todas las frutas, panes, pastas y tubérculos. El lenguaje es muy coloquial, sencillo y ameno. Contiene una gran cantidad de recetas para todos los gustos.
November 2, 2017
For health reasons I have to find a new way to eat and I've found so much help with this book. It really does help you to make better food choices. It shows you how to transition into eating better without just jumping in so that you can become better accustom to eating this way and not shock your system. You can find helpful food replacements so you won't go feeling unsatisfied. I've enjoyed the recipes I've tried from the book, though I haven't had the chance to try many of them yet. Overall I found this book very helpful and it has even helped my symptoms of PCOS. It's not a great diet for everyone, but it works well for me. I received a copy of this book from Blogging for Books for an honest review.
February 4, 2019
Super helpful and encouraging book. I've tried Keto twice before, several years apart. I lasted 7 days the first time, back when Atkins was the only game in town. The second time, about a year and a half ago, I did a bunch of Internet research and gave it another go. I lasted 10 days, and hated the food so much I cried through the last several meals, before throwing in the towel.
Both times I dropped weight alarmingly fast, so I know it works, but the experience was so awful, I couldn't continue it. I also didn't see how eliminating all fruits and limiting vegetables (which I adore) could ever be healthy or sustainable.
However, I have undeniable inflammation when I eat a grains, and after seeing/hearing more and more about keto's dramatic anti-inflammatory benefits, I was desperate enough to give it another go. This time, though, I was going to do my homework, rather than relying on the Internet.
This book helped me understand where I went wrong in my previous attempts. The body of a lifelong eater of primarily carbs (I was even vegetarian for several years) has to be retrained to prepare it for a full nutritional Keto regimen. Sisson and Kearns lay out a clear, sensible plan for setting yourself up to succeed. I also really appreciated the variety of approaches given, adapted to a range of lifestyle and goals/needs. Additionally, other than high carb roots like potatoes, vegetables are encouraged. Even fruit, in season and in moderation, is advisable for a long-term Keto-adapted lifestyle, and only needs to be restricted/eliminated when aiming for nutritional ketosis, e.g. for athletes or when actively trying to lose weight.
I highly recommend this book for anyone considering Keto for the first time, or has tried it in the past and struggled.
Both times I dropped weight alarmingly fast, so I know it works, but the experience was so awful, I couldn't continue it. I also didn't see how eliminating all fruits and limiting vegetables (which I adore) could ever be healthy or sustainable.
However, I have undeniable inflammation when I eat a grains, and after seeing/hearing more and more about keto's dramatic anti-inflammatory benefits, I was desperate enough to give it another go. This time, though, I was going to do my homework, rather than relying on the Internet.
This book helped me understand where I went wrong in my previous attempts. The body of a lifelong eater of primarily carbs (I was even vegetarian for several years) has to be retrained to prepare it for a full nutritional Keto regimen. Sisson and Kearns lay out a clear, sensible plan for setting yourself up to succeed. I also really appreciated the variety of approaches given, adapted to a range of lifestyle and goals/needs. Additionally, other than high carb roots like potatoes, vegetables are encouraged. Even fruit, in season and in moderation, is advisable for a long-term Keto-adapted lifestyle, and only needs to be restricted/eliminated when aiming for nutritional ketosis, e.g. for athletes or when actively trying to lose weight.
I highly recommend this book for anyone considering Keto for the first time, or has tried it in the past and struggled.
March 6, 2020
Sisson recommends a radical ketogenic diet, restricting carbohydrates greatly, and getting most calories from fats and high-quality, unrefined oils. He is an athlete – a champion athlete at that, not a professional in dietary science, and much of his advice reads like an athletic pep talk. On the other hand, the chemical and biological terminology can be daunting when he cites experts.
Sisson disparages the Standard American Diet, but sticks with Standard American Complicated Food Preparation in the second half of his took - as with most diet books, a collection of recipes. They are heavy on eggs and cream. I have a chemical intolerance to eggs and dairy. I had to construct a keto diet for myself with different ingredients: protein from fish, chicken and tofu; calories from olive oil and nuts; simple, quick recipes and heavy use of the pressure cooker to cut preparation time for vegetables.
I also have a problem with Sisson’s suggesting that people literally throw away the foods which don't fit his diet rather than donating them, a profligacy which is also very much Standard American.
I prefer Drs. jeff Volek and Stephen Phinney's book The Art and Science of Low Carbohydrate Living, which offers deep historical background on keto diets, a less rigid prescription, and prose that I find a joy to read. The diet logger at https://cronometer.com was key in my success with a keto diet, indicating whether I was getting the needed amounts of dozens of nutrients. I also recommend Phinney's videos online reflecting recent research. Here's a good place to start: https://www.youtube.com/watch?v=k0NE8... -- pay special attention to advice to increase salt intake!
Sisson disparages the Standard American Diet, but sticks with Standard American Complicated Food Preparation in the second half of his took - as with most diet books, a collection of recipes. They are heavy on eggs and cream. I have a chemical intolerance to eggs and dairy. I had to construct a keto diet for myself with different ingredients: protein from fish, chicken and tofu; calories from olive oil and nuts; simple, quick recipes and heavy use of the pressure cooker to cut preparation time for vegetables.
I also have a problem with Sisson’s suggesting that people literally throw away the foods which don't fit his diet rather than donating them, a profligacy which is also very much Standard American.
I prefer Drs. jeff Volek and Stephen Phinney's book The Art and Science of Low Carbohydrate Living, which offers deep historical background on keto diets, a less rigid prescription, and prose that I find a joy to read. The diet logger at https://cronometer.com was key in my success with a keto diet, indicating whether I was getting the needed amounts of dozens of nutrients. I also recommend Phinney's videos online reflecting recent research. Here's a good place to start: https://www.youtube.com/watch?v=k0NE8... -- pay special attention to advice to increase salt intake!
December 3, 2018
The information in this book isn't bad - it just has a very limited horizon, very much focusing on a target audience that is similar to the writer: male athlete looking to increase performance or health and longevity. If you - like me - wanted to learn about keto for weightloss there is much better, more tailored and helpful information out there. Honestly, if you have some serious weight to lose, you might get a little frustrated by the amount of times Sisson writes about "those last 5 pounds to lose." Which, not to judge anyone, feels like a very tiny thing for a commitment as huge as going keto. Very far back in the appendix, he has a small section literally entitled "female issues," where he seems to be basically saying that when women feel like they can't do keto, it's basically because they are doing it wrong. And all the recipes are for families - serving 6 to 8 (and yes, i can do math, but ending up with a third of a cup of something or a 5th is already making me roll my eyes and just make up my own recipes as I have been doing). If you're a single woman with 100+ lbs to lose and a full-time job, you might feel a little like you have to cherry-pick the information you need and just leave the other stuff where it is. That's fine. Not every book has to be written for me as a target group, but the extent to which it wasn't for me ended up hindering my enjoyment it.
I also hated the way it is set up - how you are supposed to read the first three weeks part first, then do an exam, then six weeks and then troubleshoot. Oh an keep hopping to the recipes in-between.
I also hated the way it is set up - how you are supposed to read the first three weeks part first, then do an exam, then six weeks and then troubleshoot. Oh an keep hopping to the recipes in-between.
June 28, 2021
Lots of talk about the science behind Ketones and Ketosis, plenty of talk about marathon runners and ultra athletes. The part that I am finding hard to wrap my head around is their theory that this is what humans ate for centuries until we started farming etc. So I am to believe that the human race was mainly raised on Meat, vegetables, eggs and healthy oils. Firstly I wanted to mention that humans were all over the world and the food accessible would vary greatly, and also how were eggs so handy? I'm not saying this diet won't work, but the theory that we can all lose loads of weight, feel better than ever physically and mentally and live longer on this diet is a bit much. I am not an athlete and don't want to be, I am 53 and just want to give my body a boost. The best diet book I read was the Healthy Gut, made loads of sense and to be honest that theory deserves as much interest as just changing what you eat. Any diet that cuts out processed foods is a good one. less carbs and sugars is the way to go. One last thing, if we are considering our ancestors and the diet that will help us live longer, doesn't that right there leave you scratching your head, as generally we are living much longer now than ever before.
October 4, 2018
I think Mark is a strong writer about something that isn't exactly a page turner. He is able to add scientific fact to common sense scenarios that make sense. I think he creates a valid argument against processed foods and carbohydrate foods that is hard to argue with. My only complaint is that when Mark talks about these life style changes above and beyond eating carb-heavy food, I do not feel he is realistic for a lot of people. Mark is in his 60s and owns his own company and is quite financially well off. Besides the cost of eating healthier I still have three kids in school, going to bed early and rising with the sun doesn't really fit into our current schedule. Yes, I do see where he is probably correct in his thinking and I can see the health benefits of a complete lifestyle makeover, it would really be a an earth shattering change to, not only myself, but the whole family; who have not read the book or struggle with the weight issues I do. Just a personal observation, but I think all of the lifestyle choices Mark suggests do sound solid, just hard to imagine trying to recreate a more efficient lifestyle at this stage in the game.
August 20, 2022
The best book on keto that I've read. Is it easy to do? NO, but it is certainly worth it. Mark gives good guidance without the obsession I found in other books. I believe to do this diet correctly you really do need to weigh and measure as well as count carbs, protein, fat and calories which should be calculated for YOU not generally measured for 'normal'. There is no magic pill... you have to do the work to be successful. After learning about yourself and likely changing your eating habits it's relatively easy to get along without all the measuring, etc. The people I know who've actually done it are healthier and happier... those who wanted an easy way are still fat, unhealthy and 'addicted'... there is no easy way folks, sorry. It got me past being hungry all the time and needing to refeed on a schedule to avoid 'lightheadedness', etc. I love being free of my former 'carb' addiction and my body loves it too. My health has skyrocketed thanks to my own work as well as the work Mark did on this guide. I think it's his best overall as he's written many on keto/primal living.
May 14, 2018
Good information
I went into this book not overly concerned about getting into the Keto lifestyle. I enjoy Mark Sisson’s ability to thoroughly research the subject. The first part of the book, the 21 days reset portion, was something I found to be very useful. What I truly wanted was a well written intro guide to the Primal/Paelo lifestyle, and I think I really found it with this book. The meal guide and recipes were key in getting my wife and I to succeed. I’m feeling better and much of the inflammation and food allergy issues are gone or greatly diminished. I have a lot of hope that continue to eat a clean diet will continue the healing.
I highly recommend this book for my Martial Arts friends. I am absolutely convinced that clean eating should be a big part of our training.
For my Christian friends, the emphasis on Evolution in the books is not overwhelming, and I found that I could substitute “the way we were designed” for “how we evolved” very easily, and it actually makes more sense to me.
I went into this book not overly concerned about getting into the Keto lifestyle. I enjoy Mark Sisson’s ability to thoroughly research the subject. The first part of the book, the 21 days reset portion, was something I found to be very useful. What I truly wanted was a well written intro guide to the Primal/Paelo lifestyle, and I think I really found it with this book. The meal guide and recipes were key in getting my wife and I to succeed. I’m feeling better and much of the inflammation and food allergy issues are gone or greatly diminished. I have a lot of hope that continue to eat a clean diet will continue the healing.
I highly recommend this book for my Martial Arts friends. I am absolutely convinced that clean eating should be a big part of our training.
For my Christian friends, the emphasis on Evolution in the books is not overwhelming, and I found that I could substitute “the way we were designed” for “how we evolved” very easily, and it actually makes more sense to me.
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