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End Your Carb Confusion: A Simple Guide to Customize Your Carb Intake for Optimal Health
Move from carb confusion to carb confidence!
Overwhelmed by the avalanche of information out there about diets and health? Tired of spending time and money following complicated and expensive plans and protocols that don’t deliver the results you want? Would a strict ketogenic diet be best for you? But what if you can’t imagine life without fruit or bread? Why won’t someone just make all this diet stuff simple?
They have! Eric Westman, MD, has over twenty years of experience as an internal medicine doctor and obesity medicine specialist. He’s helped patients at his Keto Medicine Clinic at Duke University lose over 26,000 pounds and reverse conditions like type 2 diabetes, PCOS, high blood pressure, and more. In End Your Carb Confusion, he shares his time-tested and science-backed strategy with YOU!
If you’ve spent years doing “all the right things” but you’re still dealing with excess weight, diabetes, heartburn, joint pain, fatigue, skin problems, or other issues, End Your Carb Confusion is the GPS you need to help you navigate your way from frustrated and disappointed to empowered and successful. Find the level of carbohydrate intake that’s right for you now, and then learn how to switch gears to a higher- or lower-carb diet when the time is right. Dr. Westman gives you the information you need to start reclaiming your health today—no complicated and confusing scientific gobbledygook, only exactly what you need to understand how you got to where you are (hint—it’s not your fault!) and, more important, how to get to where you want to be.
You shouldn’t need a PhD, a private chef, and a million dollars to lose weight and get healthy. The simple, straightforward plan laid out in End Your Carb Confusion fits into any lifestyle, whether you shop at an organic co-op or a discount chain and will help you reach your goals whether you prefer gourmet meals or fast food. No matter where you’re starting from, End Your Carb Confusion can lead you to your destination—a renewed body, mind, and spirit.
Overwhelmed by the avalanche of information out there about diets and health? Tired of spending time and money following complicated and expensive plans and protocols that don’t deliver the results you want? Would a strict ketogenic diet be best for you? But what if you can’t imagine life without fruit or bread? Why won’t someone just make all this diet stuff simple?
They have! Eric Westman, MD, has over twenty years of experience as an internal medicine doctor and obesity medicine specialist. He’s helped patients at his Keto Medicine Clinic at Duke University lose over 26,000 pounds and reverse conditions like type 2 diabetes, PCOS, high blood pressure, and more. In End Your Carb Confusion, he shares his time-tested and science-backed strategy with YOU!
If you’ve spent years doing “all the right things” but you’re still dealing with excess weight, diabetes, heartburn, joint pain, fatigue, skin problems, or other issues, End Your Carb Confusion is the GPS you need to help you navigate your way from frustrated and disappointed to empowered and successful. Find the level of carbohydrate intake that’s right for you now, and then learn how to switch gears to a higher- or lower-carb diet when the time is right. Dr. Westman gives you the information you need to start reclaiming your health today—no complicated and confusing scientific gobbledygook, only exactly what you need to understand how you got to where you are (hint—it’s not your fault!) and, more important, how to get to where you want to be.
You shouldn’t need a PhD, a private chef, and a million dollars to lose weight and get healthy. The simple, straightforward plan laid out in End Your Carb Confusion fits into any lifestyle, whether you shop at an organic co-op or a discount chain and will help you reach your goals whether you prefer gourmet meals or fast food. No matter where you’re starting from, End Your Carb Confusion can lead you to your destination—a renewed body, mind, and spirit.
Kindle Edition
Published December 13, 2020
862 people are currently reading
407 people want to read
About the author
Eric C. Westman
31 books23 followersDr. Eric C. Westman is an associate professor of medicine at Duke University Health System and director of the Duke Lifestyle Medicine Clinic. He combines clinical research and clinical care to deliver lifestyle treatments for obesity, diabetes and tobacco dependence. He is an internationally-known researcher specializing in low-carbohydrate nutrition. Dr. Westman is currently the vice president of the American Society of Bariatric Physicians and a fellow of the Obesity Society and the Society of General Internal Medicine.
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Displaying 1 - 30 of 62 reviews
February 5, 2021
I've been eating low carb for over three years now and I have read most of the low carb/keto books that are available, so it's a bit difficult for me to judge the effectiveness of a book aimed primarily at people new to this way of eating. But here goes..
Dr. Westman takes a very basic and simple approach to low carb eating. The book doesn't give specific meal plans or recipes, but rather focuses on defining and listing the types of foods that can be included in a low carb diet. How you prepare and combine foods is up to you. If you have heard of Dr. Westman's "page 4" diet, this book is a an expanded version of the handout he has given to his patients for many years.
With rising popularity of the keto diet over the past few years, there has been a proliferation of Facebook and Redit groups, books, ect. focused on low carb. On the one hand, it's great to have additional resources. On the other hand there is more misinformation and confusion. Dr. Westman and Ms. Berger to a great job of keeping it simple.
If you want to give low carb a try, this book and the dietdoctor.com website (reliable info and recipes) would really be the only resources you need. No special foods, bars, or special supplements, just change the type of foods you are eating. Amy Berger also has a great blog and youtube channel (search for "tuit nutrition") Ignore the keto gurus and keto police on Facebook and the increasing number products labeled "keto" in your local supermarket.
Dr. Westman takes a very basic and simple approach to low carb eating. The book doesn't give specific meal plans or recipes, but rather focuses on defining and listing the types of foods that can be included in a low carb diet. How you prepare and combine foods is up to you. If you have heard of Dr. Westman's "page 4" diet, this book is a an expanded version of the handout he has given to his patients for many years.
With rising popularity of the keto diet over the past few years, there has been a proliferation of Facebook and Redit groups, books, ect. focused on low carb. On the one hand, it's great to have additional resources. On the other hand there is more misinformation and confusion. Dr. Westman and Ms. Berger to a great job of keeping it simple.
If you want to give low carb a try, this book and the dietdoctor.com website (reliable info and recipes) would really be the only resources you need. No special foods, bars, or special supplements, just change the type of foods you are eating. Amy Berger also has a great blog and youtube channel (search for "tuit nutrition") Ignore the keto gurus and keto police on Facebook and the increasing number products labeled "keto" in your local supermarket.
January 29, 2021
Finally! I get it now
I just finished reading this book. It's a fast read and easy to understand. I was getting overwhelmed with low carb eating and all the dos and donts. And then frustrated because it wasn't working for me....and getting all kinds of advice to help me. All different advice. This book is a game changer for me and I'm excited to get started!!
I just finished reading this book. It's a fast read and easy to understand. I was getting overwhelmed with low carb eating and all the dos and donts. And then frustrated because it wasn't working for me....and getting all kinds of advice to help me. All different advice. This book is a game changer for me and I'm excited to get started!!
January 20, 2021
3.5 stars rounded up to four stars.
Easy, approachable book- geared more toward beginners but with good reminders for all who want to practice a low carb approach. Calmer and more balanced than most. A bit redundant at times in an effort to be reassuring or reinforce points.
Easy, approachable book- geared more toward beginners but with good reminders for all who want to practice a low carb approach. Calmer and more balanced than most. A bit redundant at times in an effort to be reassuring or reinforce points.
March 25, 2024
After my mom was referred to Dr. Westman's practice for weight loss, she entered the world of Keto. I've had success with the diet in the past but as a vegetarian, I've found my food choices limiting. Mom came home with a packet of information that was vastly different from any other keto diet I had ever done before. We subscribed to his YouTube channel and bought this book in the audio version. Then on a day off, we listened to the book. The first half is common keto knowledge. In the second part, you have Dr. Westman's personal opinion on how the diet should be done. For mom, who eats meat, his version of the diet is easy. Eat all of the meat you want, and limit nearly everything else. He does not use NetCarbs so you have to stay within the 20g carb limit a day. Mom has had no issue with this, filling up the fridge and freezer with meat. I, however, get most of my non-carb protein from the severely limited category of his version of the diet. I have gone back to the version that has worked for me, keeping in mind a lot of the suggestions in this book. The third and final part of this book is recipes. If I had a suggestion for a few revisions to this book, I would add a section dedicated to people who can't eat the standard keto diet. I would also change the recipes so that all of the category 1 foods are together, then 2 then 3. We kept finding what looked like delicious meals, only to realize they were in a different category than what we are in, all because the recipes were all mixed together.
This is a good book, especially if you don't already have a restricted diet. I would recommend it!
This is a good book, especially if you don't already have a restricted diet. I would recommend it!
April 14, 2021
Two stars, DNF once I got to the keto plans.
I bought this hoping for an informative book about carbs, complex vs. simple carbs, how they influence your blood sugar, etc. and to some extent, it was. But for the most part, it’s just pushing keto even though there have not been enough studies to confirm the long term health implications of a ketogenic diet. (Sorry, keto fans, it’s just the truth.) Will it work short-term? Yes. Is it viable long term? Absolutely not. This book was a waste of money and I should’ve done more research into the authors and the subject matter. I bought it on a whim along with some other pre-diabetes and insulin resistance books, since I have PCOS, and this was surprisingly very highly rated. However, it only came out this year, so I imagine in the years to come that rating will decline. I’m just staunchly against keto, and the moment this book started documenting “success stories” on keto, I wanted to throw it in the trash.
There are no long term studies on the effect of a ketogenic diet on diabetes, probably because people can’t and don’t stay on it long term, and resort to old eating habits once they quit and therefore gain weight back and see their health problems resurface. That’s not because it’s “working”, it’s because it’s a “quick fix” with unknown long term consequences. If you want to do keto, power to ya. But I encourage you to do some research outside of this book (from reliable sources in medical research, not “ketodiettruth.com” or “dietmommy.blogspot.com” or something.)
I bought this hoping for an informative book about carbs, complex vs. simple carbs, how they influence your blood sugar, etc. and to some extent, it was. But for the most part, it’s just pushing keto even though there have not been enough studies to confirm the long term health implications of a ketogenic diet. (Sorry, keto fans, it’s just the truth.) Will it work short-term? Yes. Is it viable long term? Absolutely not. This book was a waste of money and I should’ve done more research into the authors and the subject matter. I bought it on a whim along with some other pre-diabetes and insulin resistance books, since I have PCOS, and this was surprisingly very highly rated. However, it only came out this year, so I imagine in the years to come that rating will decline. I’m just staunchly against keto, and the moment this book started documenting “success stories” on keto, I wanted to throw it in the trash.
There are no long term studies on the effect of a ketogenic diet on diabetes, probably because people can’t and don’t stay on it long term, and resort to old eating habits once they quit and therefore gain weight back and see their health problems resurface. That’s not because it’s “working”, it’s because it’s a “quick fix” with unknown long term consequences. If you want to do keto, power to ya. But I encourage you to do some research outside of this book (from reliable sources in medical research, not “ketodiettruth.com” or “dietmommy.blogspot.com” or something.)
March 27, 2022
A direct quote from this book (p102), and where it totally lost me. “Since Phase 1 has an upper limit of 20 total grams of carbohydrate per day and a limitation on the amount of vegetables you eat, you might be wondering where you’ll get your fiber. There’s no solid scientific evidence that you must consume a certain amount of fiber every day for optimal health or optimal digestive or gastrointestinal function.” Oh ok great let me cut out fiber thanks doc seems super sustainable.
Also keto is a cult, so I half expect unsolicited comments from adherents about this quote not capturing the beautiful nuance and health benefits of their chosen lifestyle. Don’t bother! I’m one of those unreachable lost souls you pity.
Also keto is a cult, so I half expect unsolicited comments from adherents about this quote not capturing the beautiful nuance and health benefits of their chosen lifestyle. Don’t bother! I’m one of those unreachable lost souls you pity.
January 11, 2024
There is some really helpful scientific information in here about insulin and carbs, which could have been a blog post. The rest is selling you a program/product from a clinic the author owns.
February 11, 2021
Good book for beginners and as a refresher for people who eat this way.
Very clear.
Very clear.
May 27, 2025
This is a rip off of Atkins and I learned absolutely nothing new from it.
December 25, 2024
Dr Eric Westman is a practicing doctor, Duke U. professor, and published author having over 20 years experience with low carb diets. Amy Berger is a nurse and Air Force veteran. This book advocates a sudden carb reduction for many folks (20g total carb per day) with gradual relaxation as health improves. I on the other hand, not having faced the severe health conditions of many of Dr W's patients, lost 30 lbs a few years ago, over 6 months, by cutting carbs quickly (a week or two) to 150 g/day, eating everything I enjoy in small (tiny?) portions. Dr W's checklist scored me in Group II: 50 g/day. No complaints.
This book ie easy to recommend and easy to follow. However, I found the first half of the book rather chatty, and medical foundations more "told" than "explained". Moreover, being close to vegetarian by preference, my eyebrows raised at some of the food items Dr W recommends to eat as much as one wants. Bacon and more. It is very hard to shed all our ingrained preconceptions about healthy and unhealthy foods.
I'll also note a few things I did particularly appreciate. First the first-person patient accounts are terrifically inspiring. Also perked up on the admonition to stop thinking "fruits and vegatables" - fruits tend to be sugary carbs, [non-starchy] vegetables are where healthy diets are at. And I loved the illustrations by Jenny Gough Short and Crizalie Olimpo, drawn with a single continuous pen line.
Some links:
https://medicine.duke.edu/profile/eri...
https://www.tuitnutrition.com/p/page-...
https://www.youtube.com/adaptyourlife
This book ie easy to recommend and easy to follow. However, I found the first half of the book rather chatty, and medical foundations more "told" than "explained". Moreover, being close to vegetarian by preference, my eyebrows raised at some of the food items Dr W recommends to eat as much as one wants. Bacon and more. It is very hard to shed all our ingrained preconceptions about healthy and unhealthy foods.
I'll also note a few things I did particularly appreciate. First the first-person patient accounts are terrifically inspiring. Also perked up on the admonition to stop thinking "fruits and vegatables" - fruits tend to be sugary carbs, [non-starchy] vegetables are where healthy diets are at. And I loved the illustrations by Jenny Gough Short and Crizalie Olimpo, drawn with a single continuous pen line.
Some links:
https://medicine.duke.edu/profile/eri...
https://www.tuitnutrition.com/p/page-...
https://www.youtube.com/adaptyourlife
March 24, 2021
I got this book after listening to a podcast interview with the two authors. This book was just like they described- a simple, straightforward presentation of a low carb diet, so you can be informed and get started.
The language of the book is very easy to follow. Not filled with medical jargon. Loved the analogies! "Insulin is like a security guard that stands outside your fat cells and makes sure the fat doesn't escape." Or " Think of a hybrid car: the more electricity the car uses, the less gasoline it needs. The more ketones your brain uses, the less glucose it needs." Or "If you live and die by the scale, these day-to-day blips will drive you bonkers. If you hit a red light on your trip, you don't just give up and go home. You wait for the light to turn green, and you continue."
If you're curious about trying a low carb diet, this book is a great starting point. They give you the how it works, why it works, and great testimonials. It's uncomplicated.
My favorite quote from the book: "Let's get one thing out of the way right here: Nobody's health ever got worse when they stopped eating sugar. Serious diseases result from deficiencies in individual vitamins, minerals, and essential fats or from inadequate protein intake, but there are no diseases caused by a sugar deficiency. None."
The language of the book is very easy to follow. Not filled with medical jargon. Loved the analogies! "Insulin is like a security guard that stands outside your fat cells and makes sure the fat doesn't escape." Or " Think of a hybrid car: the more electricity the car uses, the less gasoline it needs. The more ketones your brain uses, the less glucose it needs." Or "If you live and die by the scale, these day-to-day blips will drive you bonkers. If you hit a red light on your trip, you don't just give up and go home. You wait for the light to turn green, and you continue."
If you're curious about trying a low carb diet, this book is a great starting point. They give you the how it works, why it works, and great testimonials. It's uncomplicated.
My favorite quote from the book: "Let's get one thing out of the way right here: Nobody's health ever got worse when they stopped eating sugar. Serious diseases result from deficiencies in individual vitamins, minerals, and essential fats or from inadequate protein intake, but there are no diseases caused by a sugar deficiency. None."
September 4, 2021
This is a book by the low carb or keto Dr. ( the white coat lecture on YouTube), Dr. Eric Westman. I've seen him speak and he's got a very calm and convincing manner. The book is written very much like he speaks. The book is described as straight forward and uncomplicated and I agree.
Its easy to understand, he goes into detail about carbs and how your body reacts or processes them as well as the diet he originated at Duke University. He debunks a lot of the misconceptions about the diet and includes the famous pg.4 food list. I would recommend if you are interested in this type of eating plan. Not sure if I am but this is an excellent place to start if you are.
Its easy to understand, he goes into detail about carbs and how your body reacts or processes them as well as the diet he originated at Duke University. He debunks a lot of the misconceptions about the diet and includes the famous pg.4 food list. I would recommend if you are interested in this type of eating plan. Not sure if I am but this is an excellent place to start if you are.
December 25, 2020
Carbs demystified
Basically an up to date version of Atkins 50 years later and 150 years after the Banting diet was first published, it is well written and easy for the layperson to understand. I would recommend it to all who are metabolically challenged and/or where the classic medical model regarding chronic disease (that was taught to me 45 years ago) has failed them. More information on carb addiction and related issues such as seasonal affective disorder would have made it a 5 stars rating.
Basically an up to date version of Atkins 50 years later and 150 years after the Banting diet was first published, it is well written and easy for the layperson to understand. I would recommend it to all who are metabolically challenged and/or where the classic medical model regarding chronic disease (that was taught to me 45 years ago) has failed them. More information on carb addiction and related issues such as seasonal affective disorder would have made it a 5 stars rating.
January 25, 2023
Most common sense approach to Keto I’ve found
This book is a winner. I’ve read many keto books and listened to many podcasts on keto and this book is by far the most sensible and balanced I’ve come across. It’s totally doable. None of the expensive grass fed meats or food products required to get your body healthy and get the positive results. It just makes sense. None of the extremes are required. Just omit the carbs and follow Dr Westmans recommended fat amounts and it just works. Thanks for omitting the extremes.
This book is a winner. I’ve read many keto books and listened to many podcasts on keto and this book is by far the most sensible and balanced I’ve come across. It’s totally doable. None of the expensive grass fed meats or food products required to get your body healthy and get the positive results. It just makes sense. None of the extremes are required. Just omit the carbs and follow Dr Westmans recommended fat amounts and it just works. Thanks for omitting the extremes.
March 15, 2021
Compendium of metabolic health
I have been practicing the principles outlined in this book for the past eight years. The book methodically explains how to control carbohydrate consumption in order to achieve metabolic health. It is extremely thorough and a well-balanced presentation. It is a great gift to patients and medical professionals alike.
Worth reading to the last paragraph in the last appendix!
I have been practicing the principles outlined in this book for the past eight years. The book methodically explains how to control carbohydrate consumption in order to achieve metabolic health. It is extremely thorough and a well-balanced presentation. It is a great gift to patients and medical professionals alike.
Worth reading to the last paragraph in the last appendix!
May 24, 2021
4.5 stars. End the confusion is RIGHT. This book was plain and simple and the program (not really a program) is easy. Eat less than 20 carbs a day in Phase One until your reach your goal weight or your health is significantly improved. Then move on gradually, to Phase Two, then Phase Three. That being said, I really enjoyed reading the book. It had just enough understandable science to make it interesting and worthwhile. I enjoy the personal stories too because they are real and motivating.
May 12, 2025
This was a pretty straightforward book that explains how it’s carbs that is keeping us fat and unhealthy. This doctor’s program is basically keto, in a simpler to follow format sometimes known as lazy or dirty keto. If you follow the foods on his lists for the three phases, you shouldn’t have to track or measure what you eat. He advocates keeping your carb count to 20 or less for the first phase. This is total carbs, not net carbs.
May 27, 2025
This book is straightforward, medically authoritative, and easy to read. I appreciate Dr. Westman's approach to low carb / keto eating and his Adapt Your Life Plan is clear and easy to follow. I've been following his eating plan and recommendations for the last two weeks and have lost 4.5 lbs. and have not experienced any of the negative side effects people talk about like the "keto flu". I feel great!
January 23, 2021
Great basics
Tired of being sick, overweight, and tired - and thinking keto the way to get healthy? This book does a great job of laying out a phased approach to keto for the length of time and goals or your choosing. If you are already familiar and success with keto - this is a great refresher but may not offer much new information.
Tired of being sick, overweight, and tired - and thinking keto the way to get healthy? This book does a great job of laying out a phased approach to keto for the length of time and goals or your choosing. If you are already familiar and success with keto - this is a great refresher but may not offer much new information.
March 2, 2021
A lifestyle not just a diet.
Great commonsense lifestyle guidelines to navigate through the keto maze. The authors have rolled out an easy to understand guide to health. It is based on sience, but still understandable to the average person. I gave it a 5 because it is written plainly by authors who have been involved with keto from the ground floor so to speak.
Great commonsense lifestyle guidelines to navigate through the keto maze. The authors have rolled out an easy to understand guide to health. It is based on sience, but still understandable to the average person. I gave it a 5 because it is written plainly by authors who have been involved with keto from the ground floor so to speak.
December 25, 2020
Phase 2 and 3 are interesting
Phase 1=20 grams of total carbs/day. This book adds phase 2 (<50 grams/day) and phase 3 (<150 grams/day), with details about what foods to add, in what quantities, etc. I’m wondering how similar this is to Atkins and the various phases of his method.
Phase 1=20 grams of total carbs/day. This book adds phase 2 (<50 grams/day) and phase 3 (<150 grams/day), with details about what foods to add, in what quantities, etc. I’m wondering how similar this is to Atkins and the various phases of his method.
December 27, 2020
This book pulls it all together!
Having recently read a lot of books on low-carb/keto, this book does an excellent job of wrapping an understandable framework around how to reclaim your health and lose weight.
Having recently read a lot of books on low-carb/keto, this book does an excellent job of wrapping an understandable framework around how to reclaim your health and lose weight.
December 29, 2020
Excellent book for anyone considering low carb/Keto lifestyle. Takes the mystery out of the process. Clearly explains the benefits and how to implement this lifestyle without confusion. Highly recommended it if you are planning to start a ketogenic lifestyle or just want to learn how it works and what the benefits are. It has worked well for me.
January 27, 2021
Though I have already started on Keto , with intermittent fasting, the info in this book is enlightening and interesting.
I am trying to find as much info and opinions as I can. I would recommend this book to anyone with dietary issues.
I am trying to find as much info and opinions as I can. I would recommend this book to anyone with dietary issues.
February 14, 2021
Excellent!
Great writing. Simple and straightforward. After 45 days on keto, this book offered clear and basic information which I desperately needed after viewing so many keto youtube videos! Thank you for writing this book!
Great writing. Simple and straightforward. After 45 days on keto, this book offered clear and basic information which I desperately needed after viewing so many keto youtube videos! Thank you for writing this book!
May 4, 2021
This is a fantastic book for back to basics keto and low-carb living. Ends carb confusion concerning everything out there in social media with evidence-based facts. Follow Dr. Westman's Page 4. It works.
May 17, 2021
This is a really good book, simple and to the point. Explains how easy it is to really get healthy limiting the sugar and carbs in your diet. Dr Westman has a really interesting and easy to do plan.
January 22, 2021
No confusion!
Easy to read and a great guide for any one interested in living a low fat life. I highly recommend it.
Easy to read and a great guide for any one interested in living a low fat life. I highly recommend it.
February 1, 2021
Great info, slow and a little boring
Displaying 1 - 30 of 62 reviews