Keto-Adapted

by Maria Emmerich

A ketogenic diet isn't something new that has been recently formulated; people have been on a ketogenic diet for virtually three million years in which our brains were nurtured and evolved. Now the human brain is not only shrinking, but brain atrophy is the norm as we age and get plagued with diseases such as dementia, Alzheimer's disease and Parkinson's disease. People mistakenly think that they need to eat less and exercise more to create a calorie deficit in order to lose weight. This is not how diet and exercise helps with weight loss. A well-formulated keto-adapted diet along with proper exercise builds muscle and muscle builds mitochondria. It is in the mitochondria where fat is oxidized so you can keep your cells and liver insulin sensitized. Weight loss and health is about healthy mitochondria and about controlling hormones and specifically insulin. This is not a diet, it is a lifestyle. By eating this way, you will begin to heal your cells and will keep evolving your body into the happy and healthy person you want to be. This book is filled with the most impeccable nutrition information to fuel your cells. Maria's passion goes beyond explaining the 'why', she is a master in the kitchen and loves food. Her keto-adapted recipes at the end of the book tie all the nutrition together so you can become keto-adapted faster than ever.

Genres: Health, Nutrition, Nonfiction, Food, Diets, Cookbooks, Cooking

287 pages, Kindle Edition

First published November 17, 2013

About the author

Maria 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.

Reviews

[Susan · Rating 4 out of 5]

If you look at this title on Amazon you will see that by far the bulk of reviewers give this book 5 stars. I love Maria and follow her online but I feel that even four stars is perhaps a just bit much for this book. The descriptive blurbs will tell you what this book and keto adapted living is all about so I'm going to pass on duplicating that information and just get on with what I think.

I have been following both Maria and a low carb/keto adapted eating style for about six months now and have lost almost 50 lbs. My blood work has also improved tremendously, everything is back in the normal range where it belongs. My doctor is very happy, as am I. Giving up sugar and grains has made a huge difference for me though I have struggled a little with adding more fat per keto suggestions. Not that I disagree at all with the premise of keto adapted eating but I just find it hard, I guess after a lifetime of being brainwashed that fat is an evil demon, to simply add enough of it. In any event, this "diet" - as in lifestyle change for eating, not a temporary adjustment to drop 15 lbs - works for me. So why the hesitation with the star factor?

If I could I would probably go 3.5 or even, now this is really dithering, 3.75 stars. First, I'll share what I liked - Maria knows her stuff and does her research and I love the science she does include and the testimonials. I wouldn't embrace something based only on testimonials but I do find they can be inspiring and encouraging. It's very readable and she cites her sources at the end of the book. I have tried many of her recipes from her online postings and they are good eating. Seriously. And this is a great place to start if you are interested in ketogenic eating.

The downsides for me were a couple of things, some of which may appear nit picky. If you have been reading about and researching low carb/sugar free/gluten free/keto and/or paleo eating then there will probably not be a whole lot added info for you. The information is good but nothing new here. I knew this going in but wanted to buy a paper copy of the book to have it all to hand, where I could write in it, underline things etc. and hoped that there would be more specifics as to supplements and meals. Not so much. The recipes did not actually include any meal plans - you have to pay for that and it's not inexpensive. That's okay, this is how she makes a living and to some extent I kind of wish I had found her first and spent the money for a consultation rather than at my doctor's office but that ship has sailed. The advertising clearly mentions meal plans and they are simply not there, just a few recipes (good ones) that I have already seen on her blog. A consult is just not in our budget and I was really hoping to have things spelled out just a little more concretely - lists of supplements with suggested beginning amounts, a few meals plans - not 30 days worth, just a couple days worth would give me an idea of how to fold that extra fat into the day without just adding more protein. And there is no index! Something that is really not that hard to do with pretty basic word processing these days. I cannot understand it and found myself really annoyed that there was no index. I like being able to, for example, just look up magnesium supplements and see if it was listed in more than one chapter or go straight to a simple chart. I realize and appreciate that she is not a doctor and is not trying to replace your doctor, she is an excellent nutritionist, but really, I would have liked some charts and lists about supplements. I also believe a list of basic ingredients you will need to stock your pantry with to pursue this type of cooking would be very helpful to many people and at least a few meals plans to help folks get started. And an index.

PS as I signed off it occurred to me to mention that if you are interested in pursuing this lifestyle then yes, I recommend this book, and also to issue a warning of the "incoming" type. You will initially find this type of cooking time consuming and expensive as you stock your pantry with the specialized ingredients. Many of them are expensive and some are hard to find, especially if you life in a small town as I do. I buy as much as I can locally, stock up on some ingredients when we make the trip to the big city, and order many online. (I think my UPS man politely hates me, we have a lot of stairs up to our front porch)

However, I also want to reassure you and encourage you because it gets easier and eventually cheaper. You will be cooking from scratch, really from scratch, no mixes, no prepared foods at all, but I have learned to make extra of things we like and am working my freezer like a boss. I also plan for leftovers - planned overs, if you please. By this I mean I try to prepare extra of all meat, chicken, fish etc, with fairly simple seasonings and then use the leftovers later in the week for a quick, second dish on a busy day. Which might be, for example, a simple grilled London broil, now sliced and seasoned with fresh ginger and cilantro, served over shredded cabbage.

As to the cost, this is a decision you have to make based on your own budget. For ME, I'd rather spend the money on real food than on medications and tons of trips to the doctor and it works. We are blessed to be able to afford to make that choice. I manage it by tracking prices carefully, watching for sales and free shipping and stocking up when I can. You should also keep in mind that once you start this type of eating (and move past the sugar detox and carb cravings) you really will be more satisfied and naturally eat less. One or two cookies made with almond or coconut flour are way more filling than a dozen nasty packaged, processed, store bought cookies.

Sorry if that came across more preachy and less bookly but I hope it helps.

[KayeC Jones · Rating 5 out of 5]

Absolutely fantastic resource! As soon as I picked this up I couldn't put it down. I love that she keeps saying throughout the book to "rip the band-aid off". I love that. When I decide to do something, that's what I want. I don't want advice to trickle in slowly, I want the train to run me over.

I'm already Paleo, but I'm ready to "rip the band-aid off" and go full-gallop Keto, as everyone should for the sake of our health.

[Mai Moanes · Rating 3 out of 5]

Fine..full of information, yet full of boasting and tedious repetition...

[Alli Lubin · Rating 5 out of 5]

Outstanding explanation of the Ketogenic Diet and tips for adapting it into a lifestyle that really works to eat fat to burn fat and cut cravings for sugar and carbs.

[Sherrilee · Rating 5 out of 5]

I really enjoyed this book by Maria Emmerich.
This one of Maria's early books and is full of lots of great information. A must read!

[Russell B. · Rating 5 out of 5]

The best keto book ever

This book is loaded with really good advice that is based on solid scientific data. I can not recommend highly enough

[Curly's Ramblings · Rating 5 out of 5]

Keto-Adapted has a lot of great sound advice throughout the book. The narrator did a fantastic job!

[Cloupakis · Rating 3 out of 5]

It was a good book. Especially if you don't know much about keto. She does repeat a lot of things and also praises herself through the entire book through all the letter her clients have written. Which is something other readers have noticed too.

[Lennie Wynker · Rating 5 out of 5]

It'll be really hard but I really want to start a keto diet and be keto adapted.

[Tasha · Rating 3 out of 5]

A good resource, especially if just starting out on the keto journey. I got some good info from it but I have also found other resources just as helpful.

[Jill Italiano · Rating 5 out of 5]

love Maria & her recipes.

[Evalina Zamana · Rating 2 out of 5]

It was okay.

[Melissa Rozeski · Rating 4 out of 5]

I love nutrition books and this one was good. Nothing new or earth-shattering, but reading helps me stay focused on health.

[Emilian · Rating 2 out of 5]

good as principle and direction, but, unfortunately full of self marketing and teleshopping

[Luis · Rating 4 out of 5]

The book contains very valuable information which could impact greatly on anyone's life, that could result in a change to a healthy lifestyle, all backed up by a great research of many sources.

[Olivia · Rating 5 out of 5]

Life changing information and guidance.

[Davida · Rating 3 out of 5]

It's ok...I was hoping to use this more as a reference point to go and look at things that I've already learned. I've been eating this way off and on (after my pregnancies, not while pregnant) and I've lost almost 80 lbs to date.

I bought this book when I had gotten stuck at my last 15-20lbs. I was hoping to have a few sample meal plans and was pretty bummed that they were not included. Another reviewer mentioned that it would be nice to have average numbers for supplements etc and an index so you can jump right to the page about certain things. Unfortunately, this book does not have that :(

I do love the testimonials, but at times they just seem like filler. I bought this with the intention of learning more than I had from her cook books or blogs. I can't say that I have. I lent this out to a friend who is not familiar with Maria's blog, so I can update my review from the perspective of a newbie if anyone is interested in that.

My opinion, get her cook books. She goes over a lot of the same information there. I've gone a year without meal plans, so I guess I can live without them. I've tried several of her recipes and they've all been great. (I have her Kids, Slow Cooker, and Sweets cookbooks)

[Void lon iXaarii · Rating 4 out of 5]

To my surprise i found the book quite interesting. Some parts a bit annoying, but overall great info:
+, + great science sections with a lot of great explanations of stuff i didn't know and reminders of things i had forgotten
- , - i was personally rather annoyed by the too many testimonials and flattery of the author. This might be encouraging to others though, so i understand, still, i had wished more science stuff instead
+, +, + one of the most in-depth sections on supplements of any book i've encountered so far
+ it was nice that it had recipe sections for healthification of more common foods or ideas of how to mix them.
+ a bunch of nice tips around foods and habits such as alternating fasting (actually doable under the highfat diet)

[jenifer koenig · Rating 5 out of 5]

I chose this rating because Maria explains everything in language that is easy to understand.I learned more from her book than school or my doctor ever taught me.It's important to keep up with new nutritional information rather than blindly follow the same thing that we have been told which doesn't work.You cannot expect one diet to work for every single body,it needs to be individualized and she makes it all understandable.I wish I had this knowledge years ago,it's never too late to heal your body.

Maria takes you in her living room and sits you down and has that talk that you wish your doctor could do,all in one easy to read book.

[Katherine Owen · Rating 4 out of 5]

One of the best books on the ketogenic way of life up to a point. After a thorough review of why being in ketosis works and adapting to a low carbohydrate diet; this book needed to bring it home by providing at least a two-week eating plan. Instead, the reader is directed to the author's website for information about specific eating plan offerings in which the reader must fork over more dollars. Huh. There's enough information on the web to bypass having to spend a few hundred dollars for the author's take on a Keto-adapted lifestyle. To think how much better the book would resonate if the author had just provided the information instead of leaving the reader hanging.

[Heidi Garrett · Rating 4 out of 5]

This is a good introduction to keto adaptation. It's the first of three books I've read on the subject. It has some nice tips. Other reviewers mention if you've bought the author's other books, you might find this one repetitive, but I haven't read any other books by Maria Emmerich, so the information was all fresh to me. Since the process of keto adaptation isn't necessarily a straight forward, I found the book helpful. I'd definitely consider reading it if the ketogenic diet appeals to you.

[Gary Castaldo · Rating 1 out of 5]

I would love to give this book a 5 star rating. The information in the book was great, I even love her blog. I did the Audible version of the book at loved the narrator too. Yet what gives it 1 star? The accompanying PDF. All the other health books I’ve done on audible that have recipes in the book put the recipes in the PDF. This one the narrator read the recipes and the PDF was mostly just testimonials and before and after photos.

[Cante Tenza Win Goodface · Rating 3 out of 5]

I enjoyed it quite a bit and took some of her advice into my new keto lifestyle, some of her "way" is a bit extreme for me. Like eliminating nearly all vegetables and fruit! I think I'll keep my small handful of berries a day, thanks. She also recommends a TON of supplements. Hope you're a millionaire if you want to follow The Maria Way.

[vyoletkyss · Rating 5 out of 5]

Amazing. Maria makes the science of a ketogenic diet easy to understand. My Dad, who's first language isn't English loved this book because it made the science understandable. I recommend this to anyone who wants to get healthy, feel good, have great skin, and a ton of energy.

[Saundra · Rating 3 out of 5]

3.5

[Karlie · Rating 4 out of 5]

enjoyable and informative read...definitely got me thinking of the kinds of foods I want to be feeding my children. a bit repetitive..

[John Bobo · Rating 5 out of 5]

Smart book with good recipes and lot of practical things to do if you decide to go Ketogenic.

[Robin Bolton · Rating 5 out of 5]

Finally a true keto book!

This is excellent not only is it valuable in information but it is backed up with outstanding references. Worth the money paid.
~Robin

[Gabriela · Rating 5 out of 5]

Wonderful!

Wow! So much information; but very well detailed. I have adapted some of her ways already but will fully immerse into this way of life asap.

[D Mohr · Rating 4 out of 5]

If you have any interest in lo carbing this book is an excellent resource!