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Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans
The ketogenic diet has gained in popularity, but that has led to some bad information being shared. You can do keto right, and you can do keto wrong. This book is all about how to do keto the right way!
Despite what health science has beaten into us over the last fifty or so years, humans thrive on high-fat, low-carb diets. Millions of people around the world have discovered that a ketogenic lifestyle is the key to weight loss, disease prevention and intervention, and a more vibrant life. Gone are the days of constant hunger and low energy. This book leads you on a path to better health, a slimmer waistline, elimination of cravings, and endless energy.
Craig and Maria Emmerich have partnered to write a book that digs deep into the science of ketogenic dieting, explaining how dozens of diseases can be cured or controlled through keto and how ketogenic diets are fueling a new breed of athlete—all in an easy-to-understand way that breaks down the complicated science for you.
Keto is the definitive resource to the ketogenic lifestyle. Inside, you’ll learn
How you can beat cancer, obesity, metabolic syndrome, coronary artery disease, high cholesterol, Alzheimer’s, dementia, ADHD, anxiety, and depression into submission by making some simple yet impactful changes to your diet. How cholesterol and diabetes medications could very well be making you sicker rather than better. How generations of bad advice—designed to sell sugar, not health—has killed millions who blindly trusted the medical community and, worse still, the government to tell them the truth. How overconsumption of carbohydrates is bad for your health and could be at the root of what ails you. How changing your inputs—the foods you eat—can change your outputs, meaning your quality of life. How our bodies work, including oxidative priority, fat flux, and lipolysis, explained in such a way that everyone can understand how our bodies really process what we put into them. How inflammation is at the root of many diseases and how modern diets that are rife with sugar, carbs, and omega-6 oils are sending us to early graves. How hormones control mood swings, sex drive, blood sugar levels, muscle tone, fat-burning ability, metabolism, the immune system, and much more—and how adopting a ketogenic lifestyle can change your waistline and your life! How to stock your pantry with the right foods and make meal plans that are delicious and easy to follow and, most importantly, are the pathway to a longer, healthier life. How you can build muscle and perform at your best on a low-carb, high-fat diet. No, we’re not making that up! Which foods are the most nutrient dense to feed our cells the vitamins and minerals they need. How to sort through the confusion and conflicting information about what a ketogenic diet is. This book clears it all up, dispelling the myths of ketogenic diets.
So, enjoy those healthy animal proteins. Gnaw on that rib bone. And say no to that plate of “heart-healthy” pasta. New York Times bestselling author Maria Emmerich and her husband, Craig, are going to take you on a journey to a new life—one that helps you lose weight, build muscle, and live the life nature intended you to live!
Despite what health science has beaten into us over the last fifty or so years, humans thrive on high-fat, low-carb diets. Millions of people around the world have discovered that a ketogenic lifestyle is the key to weight loss, disease prevention and intervention, and a more vibrant life. Gone are the days of constant hunger and low energy. This book leads you on a path to better health, a slimmer waistline, elimination of cravings, and endless energy.
Craig and Maria Emmerich have partnered to write a book that digs deep into the science of ketogenic dieting, explaining how dozens of diseases can be cured or controlled through keto and how ketogenic diets are fueling a new breed of athlete—all in an easy-to-understand way that breaks down the complicated science for you.
Keto is the definitive resource to the ketogenic lifestyle. Inside, you’ll learn
How you can beat cancer, obesity, metabolic syndrome, coronary artery disease, high cholesterol, Alzheimer’s, dementia, ADHD, anxiety, and depression into submission by making some simple yet impactful changes to your diet. How cholesterol and diabetes medications could very well be making you sicker rather than better. How generations of bad advice—designed to sell sugar, not health—has killed millions who blindly trusted the medical community and, worse still, the government to tell them the truth. How overconsumption of carbohydrates is bad for your health and could be at the root of what ails you. How changing your inputs—the foods you eat—can change your outputs, meaning your quality of life. How our bodies work, including oxidative priority, fat flux, and lipolysis, explained in such a way that everyone can understand how our bodies really process what we put into them. How inflammation is at the root of many diseases and how modern diets that are rife with sugar, carbs, and omega-6 oils are sending us to early graves. How hormones control mood swings, sex drive, blood sugar levels, muscle tone, fat-burning ability, metabolism, the immune system, and much more—and how adopting a ketogenic lifestyle can change your waistline and your life! How to stock your pantry with the right foods and make meal plans that are delicious and easy to follow and, most importantly, are the pathway to a longer, healthier life. How you can build muscle and perform at your best on a low-carb, high-fat diet. No, we’re not making that up! Which foods are the most nutrient dense to feed our cells the vitamins and minerals they need. How to sort through the confusion and conflicting information about what a ketogenic diet is. This book clears it all up, dispelling the myths of ketogenic diets.
So, enjoy those healthy animal proteins. Gnaw on that rib bone. And say no to that plate of “heart-healthy” pasta. New York Times bestselling author Maria Emmerich and her husband, Craig, are going to take you on a journey to a new life—one that helps you lose weight, build muscle, and live the life nature intended you to live!
320 pages, Paperback
First published January 9, 2018
866 people are currently reading
401 people want to read
About the author
Maria Emmerich
65 books159 followersMaria Emmerich is a wellness expert in nutrition and exercise physiology. She shares a passion for helping others reach their goals of optimal health. She struggled with her weight throughout childhood and decided enough was enough. She decided to study health and wellness so she could help others stop wasting their time being discouraged with their outward appearance and not feeling their best mentally. Maria understands the connection between food and how it makes us all feel on the inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat. She has authored 8 books and co-authored one book with Dr. Briffa, Dr. Steve Parker, Dr. Eenfeldt and Dr. Robert Su. She has authored several cookbooks and 3 nutritional guide books including “Secrets to a Healthy Metabolism” which includes a forward by New York Time #1 bestselling author of “Wheat Belly” Dr. William Davis. Her latest book “Keto-Adapted” includes a forward by Dr. William Davis and excerpts from Dr. David Perlmutter author of the New York Times best seller “Grain Brain”.
Her blog includes a unique combination of innovative recipes using alternative ingredients (and bacon) to less healthy options and easy to understand explanations of why these options are better for our health. She includes with each recipe a snip-it of information about different ailments and problems with our health that can be healed with proper nutrition. She has a passion for helping people start a healthier lifestyle. Weight loss is often a side effect of helping treat any number of problems including diabetes, cholesterol issues, alopecia, hashimoto’s, autoimmune diseases and much more.
Her blog includes a unique combination of innovative recipes using alternative ingredients (and bacon) to less healthy options and easy to understand explanations of why these options are better for our health. She includes with each recipe a snip-it of information about different ailments and problems with our health that can be healed with proper nutrition. She has a passion for helping people start a healthier lifestyle. Weight loss is often a side effect of helping treat any number of problems including diabetes, cholesterol issues, alopecia, hashimoto’s, autoimmune diseases and much more.
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Displaying 1 - 30 of 79 reviews
March 6, 2018
A really well written, understandable book that has a lot of good information. I'd bet there hasn't been more than a handful of days in the last year that I haven't listened to or read some excellent, cutting edge information about the ketogenic diet... And yet there was still plenty to learn in this book. Everything was explained so well. I wish I could get everyone I care about to read this!
February 3, 2018
I've followed a ketogenic diet for about four years, and with all the noise and misinformation out there, one of the things I truly appreciate about the Emmerichs is that they continue to educate themselves on current studies, and have the context of the experience of thousands of Maria's clients over the years. I trust what they have to say over many others. I knew some of this info already, but still really learned a lot, thanks to the detailed, (but still easy to understand) scientific explanations about how food affects our bodies, our moods, and our brain health.
February 12, 2018
This book is an excellent guide to really understanding how the keto diet heals your body and helps you achieve your health goals. Some parts are repetitive, but it is packed with information. It really motivated me to get off my lazy-keto train (that wasn't working and resulting in ill-advised carb-ups and subsequent binges), and back on track to optimal health. Thank you so much Maria and Craig!
I rarely buy hard-copy books anymore, but knew I needed to make an exception for this. I'm re-reading it to add notes!
I rarely buy hard-copy books anymore, but knew I needed to make an exception for this. I'm re-reading it to add notes!
June 12, 2018
I was SUPER skeptical about this diet because I thought it was high protein--all that MEAT! Ugh -especially coming off a mostly plant-based diet. But because I lost weight doing a low-carb diet in the past, I thought I would read about it. All the detailed science in this book convinced me to give it a try--it just made sense. I like the emphasis on whole food, rather than processed food; grass-fed or organic meat and dairy. Three weeks later and ten pounds down, I'm a believer. The absolute best part? NO HUNGER! I feel like I could do this forever and I'm optimistic about finally losing the weight I need to in order to feel well and have some energy. I'm still learning, still feeling my way, but so far, so very good! And even though the diet does include animal and dairy protein, it also leaves room for LOTS of low-carb veggies--just not for grains or legumes or sweets, which I've missed less than I thought I would. Like I said, the cravings are outtahere! If you can suck it up for three days, the carb addiction is gone.
As I said, the science part of the book was very good and was just what I needed. She does go off on a lot of tangents that I wasn't interested in, which is the only reason I gave it four rather than five stars. Others might be very interested in those tangents :-)
As I said, the science part of the book was very good and was just what I needed. She does go off on a lot of tangents that I wasn't interested in, which is the only reason I gave it four rather than five stars. Others might be very interested in those tangents :-)
October 25, 2019
It took awhile to read this because I kept putting it down.
Why? It was a bit boring.
I like the ketogenic diet. I’m in favour of cutting almost all refined foods and most of the carbs from the diet, since for most people, they are at best useless baggage in the metabolism, and at worst seriously detrimental. I believe there is nothing that works faster or is a healthier path to weight loss and resolving a host of auto-immune disorders and other inflammation issues than a well-thought out ketogenic diet based on unprocessed, real foods: meats, eggs, fish and non starchy vegetables. It is therapeutic for epileptics and those with dementia, and it makes sedentary people in particular drop weight and feel more energetic.
Meanwhile the average carb-loaded, non-food based diet has a lot of grief to answer for, but it would take volumes to unpack everything that’s wrong with the way people eat today and how it’s all driven by economics and politics. I won’t even get started on the vegan-soybean-plantburger conspiracy.
So why didn’t I rate this book higher?
1) Very weak copy editing. The book is repetitive; it’s at least 25% more pages than content. Portions of it seem to be just cut and paste. Sometimes a whole or partial sentence is actually repeated within one paragraph.
2) It seemed to contradict itself often.
3) Flimsy explanations for some of the statements.
4) Annoying cover art showing a lot of herbs and spices while inside it tells you the actual truth; you need to eat meat to be keto. Full stop.
In principle I agree with the basic premise presented in this book and most of what it says, and it’s mainly because I’m very familiar with the subject and can use my own experience and knowledge to bridge the gaps in it. But I think I would struggle to fully convince a skeptical person of the merits of the keto diet on the strength of just this book.
So this book is OK, but isn’t really the first choice that I’d recommend for either a keto beginner or an experienced individual. Fortunately there are a lot of better sources out there.
Why? It was a bit boring.
I like the ketogenic diet. I’m in favour of cutting almost all refined foods and most of the carbs from the diet, since for most people, they are at best useless baggage in the metabolism, and at worst seriously detrimental. I believe there is nothing that works faster or is a healthier path to weight loss and resolving a host of auto-immune disorders and other inflammation issues than a well-thought out ketogenic diet based on unprocessed, real foods: meats, eggs, fish and non starchy vegetables. It is therapeutic for epileptics and those with dementia, and it makes sedentary people in particular drop weight and feel more energetic.
Meanwhile the average carb-loaded, non-food based diet has a lot of grief to answer for, but it would take volumes to unpack everything that’s wrong with the way people eat today and how it’s all driven by economics and politics. I won’t even get started on the vegan-soybean-plantburger conspiracy.
So why didn’t I rate this book higher?
1) Very weak copy editing. The book is repetitive; it’s at least 25% more pages than content. Portions of it seem to be just cut and paste. Sometimes a whole or partial sentence is actually repeated within one paragraph.
2) It seemed to contradict itself often.
3) Flimsy explanations for some of the statements.
4) Annoying cover art showing a lot of herbs and spices while inside it tells you the actual truth; you need to eat meat to be keto. Full stop.
In principle I agree with the basic premise presented in this book and most of what it says, and it’s mainly because I’m very familiar with the subject and can use my own experience and knowledge to bridge the gaps in it. But I think I would struggle to fully convince a skeptical person of the merits of the keto diet on the strength of just this book.
So this book is OK, but isn’t really the first choice that I’d recommend for either a keto beginner or an experienced individual. Fortunately there are a lot of better sources out there.
March 11, 2018
I love this book so much. It’s almost the best book on Keto, i read many but this so far is the best.
If you need science, logic and practical plan then this is for you; although however it doesn’t contain any recipes but there is eating plan. If you need recipes check Mariah’s other books.
If you want to follow the ketogenic diet, don’t start without reading this book first ;)
If you need science, logic and practical plan then this is for you; although however it doesn’t contain any recipes but there is eating plan. If you need recipes check Mariah’s other books.
If you want to follow the ketogenic diet, don’t start without reading this book first ;)
October 31, 2018
I've finished this book, but Yet Im not done. I find myself double checking Her theories/statements & recommendations against others in this similar field. The book is dialed in more than some Ive read recently about the Keto diet. Its also cleaner, simplfied & directly to the point! Im very interested to read her cookbooks.
September 12, 2020
This book changed the way I thought about nutrition. Very informative and helpful, the book also including simple meal plans to help you get started.
February 26, 2024
Good overview of Keto diet. There's nothing in there I didn't already know, but it's good to reacquaint myself with the information from time to time. I don't use the meal plans so I can speak to whether they are worth it or not. I
November 7, 2023
‘Keto’ provides an in-depth understanding of the ketogenic lifestyle with practical insights for long-term health improvements.
The ketogenic diet, popularly known as ‘keto,’ has taken the health and wellness world by storm. Its unique approach to nutrition, emphasising high-fat and low-carb intake, has garnered significant attention for its potential benefits in weight loss, managing chronic diseases, and promoting overall well-being.
In response to this demand, a book titled ‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans,’ has emerged as a comprehensive guide that promises to unlock the secrets of the ketogenic diet and its transformative impact on health. In this review, we will delve into the pages of ‘Keto’ to explore how it addresses the intricacies of the ketogenic lifestyle.
About the authors
Maria Emmerich is a renowned nutritionist specialising in the ketogenic diet and exercise physiology.
Her expertise has taken her worldwide as a speaker on ketogenic diets, and she has collaborated with Halle Berry, cooking and writing for her website. Maria’s coaching via Skype has brought amazing results for clients dealing with various health issues, from autoimmune disorders to depression and anxiety. As an International Best Selling author, her books, including ‘Quick and Easy Ketogenic Cooking’ and ‘The 30 Day Ketogenic Cleanse,’ have helped millions lose weight and regain their health.
Craig Emmerich has dedicated over 15 years to researching nutrition and working with numerous clients, alongside his wife Maria Emmerich. Leveraging his understanding of human biology, Craig assists clients in healing and achieving weight loss by tapping into the natural mechanisms of their bodies.
What is the book about?
‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans’ is a book that explains the ketogenic lifestyle and shows how to do keto correctly while clearing up common misunderstandings about this popular diet.
The book explores the science behind the ketogenic diet and how it has helped millions of people worldwide lose weight, manage diseases, and feel better by following a high-fat, low-carb approach.
In the book, you will find information on:
• Using the ketogenic diet to combat chronic diseases effectively.
• How consuming too many carbohydrates can harm your health and contribute to various health issues.
• How making better food choices can improve your overall quality of life.
• An easy-to-understand explanation of how our bodies process nutrients.
• The significant impact of inflammation on health and how modern diets can be detrimental.
• Practical advice on stocking your kitchen with keto-friendly foods and creating delicious meal plans for a healthier life.
• Debunking common myths and misunderstandings about the ketogenic diet to help you understand what it really entails.
Key takeaways from ‘Keto’
1. What a balanced keto diet should look like?
The key to a successful ketogenic diet lies in its proper formulation, considering the body’s unique needs and goals. To ensure effectiveness, the diet must meet several essential criteria:
• Nutrient-dense: A well-formulated ketogenic diet should prioritise nutrient-dense foods that provide essential vitamins and minerals. This ensures that the body receives all the necessary nutrients despite reducing carbohydrate intake.
• Adequate protein: Sufficient protein intake is crucial to preserve lean muscle mass and support overall health.
• Carb restriction: To induce and maintain ketosis, carbohydrate intake should be limited to around 20 grams per day.
• Balanced fat consumption: To promote ketosis, it’s essential to consume around 83-125 grams of fat, but more importantly, the body must burn more fat for energy than it takes in through the diet. This creates a deficit, prompting the body to tap into stored fat for energy, leading to gradual fat loss and successful weight management on a ketogenic diet.
2. Keto offers a multitude of health improvements
The concept of being keto-adapted offers a mass of remarkable benefits for overall health and well-being. Adopting a well-formulated ketogenic diet improves insulin sensitivity, leading to better blood sugar control and faster recovery between workouts. Additionally, keto-adaptation preserves lean muscle mass by utilising ketones as an alternative energy source, making it an attractive option for athletes and those aiming to lose fat while maintaining muscle.
Moreover, being keto-adapted helps control pH levels and respiratory function, while supporting memory and cognitive function through ketones’ role in repairing damaged neurons and membranes. This lifestyle choice also enhances the immune system and reduces free radical damage in cells, contributing to a healthier body. The book introduces Protein-Sparing Modified Fasting (PSMF) as a powerful tool to accelerate fat loss while preserving lean mass in fully keto-adapted individuals. By embracing a well-formulated ketogenic diet and occasionally incorporating PSMF, individuals can optimise their ketogenic journey and reap the diverse benefits of this lifestyle for improved physical performance, mental clarity, immune function, and overall health.
3. The keto diet can be used to treat various chronic diseases by reducing inflammation, a common root cause of many illnesses
Inflammation is a significant factor in various health conditions, including Alzheimer’s disease, memory loss, and cancer. A well-formulated ketogenic diet can have a positive impact on these conditions, leading to significant health improvements.
Alzheimer’s disease, often referred to as type 3 diabetes, is linked to insulin resistance. Being keto-adapted allows the brain to use ketones as an alternative energy source when glucose utilisation is impaired. Ketones not only serve as body fuel but also support brain health by repairing damaged neurons and membranes, making a high-fat, low-carb diet beneficial for individuals with Alzheimer’s disease and seizures.
High sugar consumption fuels cancer growth, and a ketogenic diet that eliminates most carbohydrates and sugar can help starve cancer cells, as they solely rely on glucose for energy. Cancer cells lack the metabolic adaptability to use ketones or free fatty acids as fuel, making them vulnerable to the effects of a ketogenic diet.
Overall, adopting a well-formulated ketogenic diet and making necessary dietary modifications can have profound effects on inflammation and chronic disease prevention.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides a comprehensive understanding of the science behind the keto diet, presenting facts and evidence rather than relying on fads or theories.
• Presents the keto lifestyle as a sustainable way of life, not just a temporary diet, making it appealing to individuals looking for long-term health improvements.
• Reader-friendly format with short, easily digestible sections, allowing readers to absorb information at their own pace and convenience.
• Includes a no-cook 7-day meal plan with a grocery list, making it convenient for busy individuals to follow the keto diet without extensive preparation.
Weaknesses:
• Lots of technical information may be overwhelming for some readers, making it difficult to grasp the concepts.
• The book’s formula for calculations uses imperial measurements, excluding a metric option for international readers.
Best quotes from ‘Keto’
“My 90-year-old mother has had dementia for ten years, and her cognition is improving now that she is in ketosis most of the time…I also eliminated the last few sources of sugar (bananas, applesauce, rice) and replaced [them] with more fat that she can tolerate. This week she is more mobile, conversational, and alert!”
“When you are keto-adapted, your immune system isn’t damaged, and there is less free radical damage in your cells.”
“Ketones aren’t just fuel for your body; they are also great for your brain. Ketones provide substrates (cholesterol) to help repair damaged neurons and membranes, which is why we push a high-fat, low-carb diet for clients who suffer from Alzheimer’s disease (which researchers generally refer to as type 3 diabetes) and seizures. When the brain has become resistant to insulin, it has a hard time using glucose for fuel, but it can use ketones.”
Final takeaway
‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans’ is a comprehensive and reader-friendly book that delves into the science behind the ketogenic diet. It offers valuable insights into the benefits of adopting a well-formulated ketogenic lifestyle.
This book is a valuable resource for anyone seeking to understand the science behind the ketogenic diet and embark on a transformative journey towards better health and wellness.
The ketogenic diet, popularly known as ‘keto,’ has taken the health and wellness world by storm. Its unique approach to nutrition, emphasising high-fat and low-carb intake, has garnered significant attention for its potential benefits in weight loss, managing chronic diseases, and promoting overall well-being.
In response to this demand, a book titled ‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans,’ has emerged as a comprehensive guide that promises to unlock the secrets of the ketogenic diet and its transformative impact on health. In this review, we will delve into the pages of ‘Keto’ to explore how it addresses the intricacies of the ketogenic lifestyle.
About the authors
Maria Emmerich is a renowned nutritionist specialising in the ketogenic diet and exercise physiology.
Her expertise has taken her worldwide as a speaker on ketogenic diets, and she has collaborated with Halle Berry, cooking and writing for her website. Maria’s coaching via Skype has brought amazing results for clients dealing with various health issues, from autoimmune disorders to depression and anxiety. As an International Best Selling author, her books, including ‘Quick and Easy Ketogenic Cooking’ and ‘The 30 Day Ketogenic Cleanse,’ have helped millions lose weight and regain their health.
Craig Emmerich has dedicated over 15 years to researching nutrition and working with numerous clients, alongside his wife Maria Emmerich. Leveraging his understanding of human biology, Craig assists clients in healing and achieving weight loss by tapping into the natural mechanisms of their bodies.
What is the book about?
‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans’ is a book that explains the ketogenic lifestyle and shows how to do keto correctly while clearing up common misunderstandings about this popular diet.
The book explores the science behind the ketogenic diet and how it has helped millions of people worldwide lose weight, manage diseases, and feel better by following a high-fat, low-carb approach.
In the book, you will find information on:
• Using the ketogenic diet to combat chronic diseases effectively.
• How consuming too many carbohydrates can harm your health and contribute to various health issues.
• How making better food choices can improve your overall quality of life.
• An easy-to-understand explanation of how our bodies process nutrients.
• The significant impact of inflammation on health and how modern diets can be detrimental.
• Practical advice on stocking your kitchen with keto-friendly foods and creating delicious meal plans for a healthier life.
• Debunking common myths and misunderstandings about the ketogenic diet to help you understand what it really entails.
Key takeaways from ‘Keto’
1. What a balanced keto diet should look like?
The key to a successful ketogenic diet lies in its proper formulation, considering the body’s unique needs and goals. To ensure effectiveness, the diet must meet several essential criteria:
• Nutrient-dense: A well-formulated ketogenic diet should prioritise nutrient-dense foods that provide essential vitamins and minerals. This ensures that the body receives all the necessary nutrients despite reducing carbohydrate intake.
• Adequate protein: Sufficient protein intake is crucial to preserve lean muscle mass and support overall health.
• Carb restriction: To induce and maintain ketosis, carbohydrate intake should be limited to around 20 grams per day.
• Balanced fat consumption: To promote ketosis, it’s essential to consume around 83-125 grams of fat, but more importantly, the body must burn more fat for energy than it takes in through the diet. This creates a deficit, prompting the body to tap into stored fat for energy, leading to gradual fat loss and successful weight management on a ketogenic diet.
2. Keto offers a multitude of health improvements
The concept of being keto-adapted offers a mass of remarkable benefits for overall health and well-being. Adopting a well-formulated ketogenic diet improves insulin sensitivity, leading to better blood sugar control and faster recovery between workouts. Additionally, keto-adaptation preserves lean muscle mass by utilising ketones as an alternative energy source, making it an attractive option for athletes and those aiming to lose fat while maintaining muscle.
Moreover, being keto-adapted helps control pH levels and respiratory function, while supporting memory and cognitive function through ketones’ role in repairing damaged neurons and membranes. This lifestyle choice also enhances the immune system and reduces free radical damage in cells, contributing to a healthier body. The book introduces Protein-Sparing Modified Fasting (PSMF) as a powerful tool to accelerate fat loss while preserving lean mass in fully keto-adapted individuals. By embracing a well-formulated ketogenic diet and occasionally incorporating PSMF, individuals can optimise their ketogenic journey and reap the diverse benefits of this lifestyle for improved physical performance, mental clarity, immune function, and overall health.
3. The keto diet can be used to treat various chronic diseases by reducing inflammation, a common root cause of many illnesses
Inflammation is a significant factor in various health conditions, including Alzheimer’s disease, memory loss, and cancer. A well-formulated ketogenic diet can have a positive impact on these conditions, leading to significant health improvements.
Alzheimer’s disease, often referred to as type 3 diabetes, is linked to insulin resistance. Being keto-adapted allows the brain to use ketones as an alternative energy source when glucose utilisation is impaired. Ketones not only serve as body fuel but also support brain health by repairing damaged neurons and membranes, making a high-fat, low-carb diet beneficial for individuals with Alzheimer’s disease and seizures.
High sugar consumption fuels cancer growth, and a ketogenic diet that eliminates most carbohydrates and sugar can help starve cancer cells, as they solely rely on glucose for energy. Cancer cells lack the metabolic adaptability to use ketones or free fatty acids as fuel, making them vulnerable to the effects of a ketogenic diet.
Overall, adopting a well-formulated ketogenic diet and making necessary dietary modifications can have profound effects on inflammation and chronic disease prevention.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides a comprehensive understanding of the science behind the keto diet, presenting facts and evidence rather than relying on fads or theories.
• Presents the keto lifestyle as a sustainable way of life, not just a temporary diet, making it appealing to individuals looking for long-term health improvements.
• Reader-friendly format with short, easily digestible sections, allowing readers to absorb information at their own pace and convenience.
• Includes a no-cook 7-day meal plan with a grocery list, making it convenient for busy individuals to follow the keto diet without extensive preparation.
Weaknesses:
• Lots of technical information may be overwhelming for some readers, making it difficult to grasp the concepts.
• The book’s formula for calculations uses imperial measurements, excluding a metric option for international readers.
Best quotes from ‘Keto’
“My 90-year-old mother has had dementia for ten years, and her cognition is improving now that she is in ketosis most of the time…I also eliminated the last few sources of sugar (bananas, applesauce, rice) and replaced [them] with more fat that she can tolerate. This week she is more mobile, conversational, and alert!”
“When you are keto-adapted, your immune system isn’t damaged, and there is less free radical damage in your cells.”
“Ketones aren’t just fuel for your body; they are also great for your brain. Ketones provide substrates (cholesterol) to help repair damaged neurons and membranes, which is why we push a high-fat, low-carb diet for clients who suffer from Alzheimer’s disease (which researchers generally refer to as type 3 diabetes) and seizures. When the brain has become resistant to insulin, it has a hard time using glucose for fuel, but it can use ketones.”
Final takeaway
‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans’ is a comprehensive and reader-friendly book that delves into the science behind the ketogenic diet. It offers valuable insights into the benefits of adopting a well-formulated ketogenic lifestyle.
This book is a valuable resource for anyone seeking to understand the science behind the ketogenic diet and embark on a transformative journey towards better health and wellness.
January 24, 2020
Keto. It’s an either incredibly positive or an incredibly negative word in most people’s minds. I wanted to lose weight. I wanted to find the safest and most sensible way to do it for me. My father and his wife had great success on this “newest” diet trend so I took a hard look at it.
I research everything and this was no exception. I quickly learned the science behind ketosis. I also discovered that many supposed keto advisors out there don’t even recommend diets that will put the body into ketosis, not to mention their uses of unhealthy chemical concoction substitutes for things not recommended while on the diet (using Splenda in place of sugar, for example). I began to look for a proponent who had years of experience and the physique to prove it works. I also wanted to find someone who displayed a clear understanding of the science behind keto as well as which ingredients are good for the body. I discovered Maria and Craig Emmerich. They’ve not only been following their own keto diet for over twenty years but also include their children in this lifestyle! AND they explain why with easily understandable, hard science! There are no unhealthy ingredients in their recipes and yet the foods have a wonderful taste that even non-keto eaters can enjoy! My young adult children are very selective eaters and definitely don’t subscribe to any particular way of eating (think: typical college kid). For Thanksgiving I made a completely Emmerich keto meal including stuffing and desserts! My picky children loved it! This was not a rare occurrence either! I enjoy asking them to sample the finished product after creating many of Maria’s recipes and I am often met with, “Wow! This is keto?”
If you are looking to have a successful and healthy keto journey, I highly recommend taking a good, hard look at Maria and Craig Emmerich’s tutelage! I’ve now lost a sixth of my original body weight since June of 2019 and I’ve never felt better! My mind is much clearer and my energy levels have rocketed! They do it well and for that I am truly grateful!
I research everything and this was no exception. I quickly learned the science behind ketosis. I also discovered that many supposed keto advisors out there don’t even recommend diets that will put the body into ketosis, not to mention their uses of unhealthy chemical concoction substitutes for things not recommended while on the diet (using Splenda in place of sugar, for example). I began to look for a proponent who had years of experience and the physique to prove it works. I also wanted to find someone who displayed a clear understanding of the science behind keto as well as which ingredients are good for the body. I discovered Maria and Craig Emmerich. They’ve not only been following their own keto diet for over twenty years but also include their children in this lifestyle! AND they explain why with easily understandable, hard science! There are no unhealthy ingredients in their recipes and yet the foods have a wonderful taste that even non-keto eaters can enjoy! My young adult children are very selective eaters and definitely don’t subscribe to any particular way of eating (think: typical college kid). For Thanksgiving I made a completely Emmerich keto meal including stuffing and desserts! My picky children loved it! This was not a rare occurrence either! I enjoy asking them to sample the finished product after creating many of Maria’s recipes and I am often met with, “Wow! This is keto?”
If you are looking to have a successful and healthy keto journey, I highly recommend taking a good, hard look at Maria and Craig Emmerich’s tutelage! I’ve now lost a sixth of my original body weight since June of 2019 and I’ve never felt better! My mind is much clearer and my energy levels have rocketed! They do it well and for that I am truly grateful!
November 26, 2022
I really enjoyed the book: read it cover to cover and took a lot of notes along the way. This is my second time trying to convert to a ketogenic lifestyle, but I still have questions that weren’t addressed in the book.
Although I did learn how to calculate my daily protein requirement, I’m still not sure how to use that to figure out how much fats/oils I need, so I’m still not really sure how to count my macros.
I did order some of Maria’s cookbooks, and I appreciated the seven-day plans included here. I’ll keep using the premade eating plans until I figure out how to do the calculations on my own!
Although I did learn how to calculate my daily protein requirement, I’m still not sure how to use that to figure out how much fats/oils I need, so I’m still not really sure how to count my macros.
I did order some of Maria’s cookbooks, and I appreciated the seven-day plans included here. I’ll keep using the premade eating plans until I figure out how to do the calculations on my own!
October 13, 2022
This is an interesting book on the science and theory behind the keto diet, why it works, and how to best implement it in your life. I found much of the information in the book to be basic, with only a few places where deep dives into the science behind it were given. Overall, and very good book to read if you are interested in the keto diet, how it works, or why it works. However, some the author's biases were evident in the book, which I didn't appreciate.
March 15, 2018
THE book to read if you're serious about ketogenic living. I was doing all wrong until I read this book.
March 21, 2022
Public library copy.
Of the 4 Keto books I borrowed this book focuses on the science and doesn't contain any recipes.
Of the 4 Keto books I borrowed this book focuses on the science and doesn't contain any recipes.
December 31, 2018
After hearing so much about the Keto Diet, I decided to find out what it is about. It seems to be very similar to the Paleo Diet. The book is fairly easy to follow, except when giving a calculation to find your protein goals by using your % body fat, but not saying how to come up with that figure. The authors start out by telling how the Sugar Industry, using bad science, and buying political and media influence, to convince the USDA to structure the food pyramid so that fat got the bad rep for the fattening of Americans. Anything in excess is bad for you, and today most people know that sugar is bad for you, but most of us are addicted to it. This is the same cherry picking "studies" method used by the tobacco industry, man made climate change activists, the auto industry, pharmaceuticals and even the beef industry, might have paid for the studies quoted in the book. While the book has quotes from many patients who have followed the diet, I am wary of someone who would tell people in general, if your doctor prescribes statins- find another doctor. This diet might work for someone who is working with a nutritionist or have a personal chef, like the celebrities who have been hyping it, but would be very difficult for most people to follow. And the 7 day diet suggested at the end of the book, has so many non-kosher items, that G-d would not approve.
April 23, 2019
I am on a low carb diet and will be starting Keto soon, so I picked this up to learn a bit more. I had a few problems with this book. I wish I would have taken notes when reading this, but three things that come to mind are:
1. Going in the sun without sunscreen. According to the authors this is to get vitamin D. They also posit that inflammation from carbohydrates lead to sunburns. Maybe it is a contributor to burns, but I do think wearing sunscreen is a smart thing to do. They themselves recommend Vitamin D supplements, I would rather use supplements than risk a sunburn.
2. Getting off meds. I have been taking synthroid for years and years, if this diet leads to me being able to get off of it that would be a bonus, but I would never go on a diet to try to do something without medical supervison.
3. Discouraging the reader from eating fruit. I have cut out a lot of fruit from my diet, but I do eat berries a few times per week. Several times while reading this I had wished that instead of writing that fruits are bad, that they would list a few fruits that are acceptable, (Raspberries, Blackberries etc.)
A few things I did like were that they explained how to set your protein goal. And they explained intermittent fasting, which I am definitely going to incorporate into my diet on my days off from work.
1. Going in the sun without sunscreen. According to the authors this is to get vitamin D. They also posit that inflammation from carbohydrates lead to sunburns. Maybe it is a contributor to burns, but I do think wearing sunscreen is a smart thing to do. They themselves recommend Vitamin D supplements, I would rather use supplements than risk a sunburn.
2. Getting off meds. I have been taking synthroid for years and years, if this diet leads to me being able to get off of it that would be a bonus, but I would never go on a diet to try to do something without medical supervison.
3. Discouraging the reader from eating fruit. I have cut out a lot of fruit from my diet, but I do eat berries a few times per week. Several times while reading this I had wished that instead of writing that fruits are bad, that they would list a few fruits that are acceptable, (Raspberries, Blackberries etc.)
A few things I did like were that they explained how to set your protein goal. And they explained intermittent fasting, which I am definitely going to incorporate into my diet on my days off from work.
June 13, 2021
I started this while I was deep in an attempt to heal whatever was happening in my body. I cut out gluten, most carbs, all sugar mid March and I stuck with it with the occasional weekend cheat meal for 2.5 months. I picked up this book because I wanted to understand how the food we eat is really impacting our lives. I finish this book having given up on my diet changes, I wasn’t noticing any differences/benefits and it’s really difficult to eat this way when the rest of the world is carb filled. Also I’m not prone to join a cult.
Am I convinced keto is the way to go? Eh maybe not. Do I think there are plenty of good points and reasons to consider changing our lifestyles? Yes I do. Is sugar the ultimate enemy? Yes it is. Am I ever going to consider eating organ meats even though they are the real superfoods? Hell no. So bottom line, I found this very educational, I will take the knowledge on how our body uses the fuel we provide and try to move forward with making better decisions. But when that bowl of oatmeal I eat for breakfast holds me over for hours without being hungry, it’s hard to say it’s not working well for me.
Am I convinced keto is the way to go? Eh maybe not. Do I think there are plenty of good points and reasons to consider changing our lifestyles? Yes I do. Is sugar the ultimate enemy? Yes it is. Am I ever going to consider eating organ meats even though they are the real superfoods? Hell no. So bottom line, I found this very educational, I will take the knowledge on how our body uses the fuel we provide and try to move forward with making better decisions. But when that bowl of oatmeal I eat for breakfast holds me over for hours without being hungry, it’s hard to say it’s not working well for me.
March 7, 2022
A great intro to the keto diet. It’s in-depth, but as promised on the cover it’s generally an easy read. The section on the order in which we burn fuel was fantastic, and not something I’d seen elsewhere. That alone was worth the read, but there were many smaller important bits of information throughout. I think rereading it would be beneficial. I did have a couple of critiques. I think there should have been more references to various studies at certain parts of the text (for example, when her advice goes directly counter to mainstream medical advice). If you’re brand new to keto you’ll probably want to check out a couple of other sources to wrap your head around the new way of thinking. And she needed to have a more clear formula for calculating protein and fat needs - I had to Google the protein one. Since those are the foundation of the diet they should have been more clear. Overall it was a great book and well worth the read.
July 19, 2018
The science was enough to get me to take the plunge and begin Keto this week, but it was not SIMPLIFIED science. Also, the No-Cook Meal plans? 2 plans, exactly the same-but one doesn’t include pili nuts as a snack, so it’s “the nut free plan”. My health food store manager had never HEARD of pili nuts either! The plans also have you eating a can of sardines or an entire cup of olives (which for me, is beyond unpalatable into vomitous territory ).
They also use many many anecdotal “proofs” backing up whatever they’re claiming in their work.
The restaurant cookbook by the same author seems like it’s going to be a winner, but unless you REALLY love lots and lots of dry science, just read a Keto website or cookbook.
They also use many many anecdotal “proofs” backing up whatever they’re claiming in their work.
The restaurant cookbook by the same author seems like it’s going to be a winner, but unless you REALLY love lots and lots of dry science, just read a Keto website or cookbook.
December 18, 2018
We need to start to eat healthier. This book has done wonders for close friends, so I thought I would give it a try.
We have not begun the diet yet. The information is all very interesting; some of it I was aware of but not in as much detail as given here. Some was eye-opening.
My big problem is the idea that milk is so bad for health! If protein is so good, and carbs are so bad, I understand that dairy has carbs in it, but wouldn't the protein in milk offset the carbs?
I have more books on my "To Read" list that are all about Keto diets and recipes. I may try to do an adaptation of Keto before I give up my natural calcium. Why would I want to take a supplement if God provides it in the available food?
We have not begun the diet yet. The information is all very interesting; some of it I was aware of but not in as much detail as given here. Some was eye-opening.
My big problem is the idea that milk is so bad for health! If protein is so good, and carbs are so bad, I understand that dairy has carbs in it, but wouldn't the protein in milk offset the carbs?
I have more books on my "To Read" list that are all about Keto diets and recipes. I may try to do an adaptation of Keto before I give up my natural calcium. Why would I want to take a supplement if God provides it in the available food?
February 26, 2025
This is my most honest opinion! After years of following Maria's advice on the importance of eating enough fat and protein, I now find much of the information contradictory. In the end, the message seems to be about extreme restriction—essentially starving yourself and avoiding any enjoyment in life. Consuming just over 400 calories a day with ketones will lead to weight loss, but let’s be real—that would happen on any diet. Alternatively, the advice suggests doing excessive exercise so you can eat whatever you want. This is a clear example of a non-medical author learning as they go, writing over six confusing books in the process, and profiting from misleading readers for years.
December 9, 2019
Audiobook review: Love, love, love this book! I even bought it in paperback after listening to it. There is a ton of interesting information in this book. The science, the blatant profits over people by different food industries, and the food pyramid beginnings is remarkable. I’ve listened to this book 3 times over the past week. Have a notepad near by or do what I did and also purchase the book. I felt kind of lost in the Keto world not knowing what to believe. This book really helped me find my path. I’m not saying that I fully believe everything but I finally get it!
March 2, 2020
There may be a reason this was one of the few Keto books that hadn't been checked out from the local library. At the front there's a disclaimer that the authors aren't professionals and are not responsible for anything that happens if you follow their advice. Added to that is the recommendation for grounding pads and other sketchy products and a sample no-cook diet plan relies mostly on processed meats, I feel that I can't trust any advice it contains without crosschecking it with other material.
You can safely give this one a pass.
You can safely give this one a pass.
February 1, 2019
I've joined the Keto craze. It really does work. This book was especially interesting from a health perspective. It talks about all of the benefits (besides weight loss) for following a ketogenic diet. If you are looking for a book with recipes and instructions on how to follow the diet, this book is not for you. This book is all science and anatomy, and I really appreciated someone looking at the diet through a health perspective.
January 17, 2020
Step by step break down of how our bodies work, how everything from nutrition, exercise, environment, and sleep affect our bodies. Easy to understand explanations on each step of going keto, even if you have illnesses that need to be taken into consideration. Many myths expelled, including information on how the myths got started, and why they aren't true. I have been off and on keto for a couple of years, but this book was informative at any level.
January 17, 2021
I found this book incredibly helpful. They break down the history of keto, the advantages, and the lies the food industry has been feeding us for years. There are helpful tips, recipes, and plans to keep you successful on your keto journey. I won't lie and say that I read every single page. I scanned some of it because the information wasn't pertinent to me. However, the information I got out of it was helpful and informative. I highly recommend it for those considering going on the diet.
September 27, 2018
THE bible when it comes to fully understand the Keto way to eat... and WHY I should bother! So easy to understand. A must read for anyone truly interested in this way of eating and getting healthy from the inside out. For me, this has been the easiest “diet” I have ever attempted.... reassuring me that this isn’t just a “diet”, it’s a lifestyle.
September 28, 2018
Lots of informatuon
Really interesting physiological information about the body and the keto diet! However, I was a little chagrined at the amount of supplements recommended! Either the diet is not that health sustaining on its own or marketing supplements is one of the author's goals! Will have to continue my research on keto!
Really interesting physiological information about the body and the keto diet! However, I was a little chagrined at the amount of supplements recommended! Either the diet is not that health sustaining on its own or marketing supplements is one of the author's goals! Will have to continue my research on keto!
July 10, 2019
So informative!
This book really is helpful for anyone interested in learning more about the ketogenic lifestyle. It’s a fairly quick read, well-researched and a great book to read if you are new or are just starting out on keto. It isn’t judgy or filled with jargon and gives links to find out more if you wish.
This book really is helpful for anyone interested in learning more about the ketogenic lifestyle. It’s a fairly quick read, well-researched and a great book to read if you are new or are just starting out on keto. It isn’t judgy or filled with jargon and gives links to find out more if you wish.
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