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Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans - Paperback | Diverse Reads

Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans

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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!

ISBN-13: 9781628602821

Media Type: Paperback

Publisher: Victory Belt Publishing

Publication Date: 01-09-2018

Pages: 320

Product Dimensions: 7.50(w) x 8.60(h) x 1.10(d)

Maria Emmerich is a wellness expert in nutrition and exercise physiology and the founder of keto-adapted.com. Maria's success stems from her passion for helping others reach and sustain optimal health through programs and education that works on a personalized level. Maria has been asked to speak around the World about the ketogenic lifestyle and works with celebrities such as Halle Berry. After struggling with her weight throughout her childhood, she decided to study health and wellness so she could help others who are discouraged by their appearance and do not feel 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 is the author over 16 cookbooks and three nutritional guidebooks, including: Global Bestseller Keto Comfort Foods. Other books include: Keto Adapted, The Art of Fat Loss. Maria’s blog, mariamindbodyhealth.com, includes a unique combination of innovative recipes using alternative ingredients to less-healthy options and easy-to-understand explanations of why these options are better for our health.

Table of Contents

Chapter 1 The Failures of Modern Nutritional Guidance 6

Healthcare and Prescriptions 10

Flawed Dietary Guidelines 11

Overconsumption of Carbohydrates 17

Sugar Accelerates Aging 22

Chapter 2 The Disease Tree 26

Inflamed Adipose Tissue Causes Insulin Resistance 29

What About Cholesterol? 31

What Markers Should You Use to Determine Your Health? 35

Triglyceride-to-HDL Ratio 40

Vitamin D Levels 40

Reversing the Root Causes 40

Eat the Right Foods 47

Chapter 3 How Our Bodies Work 48

Metabolic Fuels 51

Thermic Effect of Food 54

Oxidative Priority 55

Lipolysis 58

Fat Flux 61

Do Calories Matter? 64

More About Alcohol 66

How to Get into a Negative Fat Flux (Lose Fat) 68

Chapter 4 What Is a Well-Formulated Ketogenic Diet? 70

Macronutrient Targets 71

Formulating a Ketogenic Diet for Weight Loss and Healing 73

A Well-Formulated Ketogenic Diet 77

Fat in a Keto Diet 79

The Benefits of Being Keto-Adapted 86

Protein-Sparing Modified Fasting 88

Keto Families 89

An Ideal Keto Day for Healing and Weight Loss 93

Chapter 5 Hormones 96

Hormones Run Our Metabolisms 97

The Thyroid Gland 98

The Glucagon-Insulin Connection 101

Human Growth Hormone (HGH) 102

Leptin 105

Ghrelin 108

Estrogen and Progesterone 111

Effects of Estrogen Dominance 113

Testosterone 113

DHEA 116

Cortisol 118

Chapter 6 Modifications for Disease 120

Crohn's Disease and Colitis 121

High Blood Pressure 124

Thyroid 126

Gout 130

Acid Reflux and Indigestion 132

Gallbladder Removals 136

Gastric Bypass 137

Acne, Eczema, and Other Skin Issues 137

Asthma 140

Depression, Anxiety, and Other Mood Issues 142

Fertility and Pregnancy 152

Menopause: Weight Gain and Osteopenia 157

Alzheimer's Disease and Dementia 159

Bone Health (Osteopenia and Osteoporosis) 162

Autoimmune Disease 167

Chronic Pain and Inflammation (Arthritis, Fibromyalgia) 171

Cancer 176

Metabolic Syndrome and Type 2 Diabetes 183

Type 1 Diabetes 185

Chapter 7 Common Mistakes 188

Dispelling Keto Myths 191

Troubleshooting: Why It Might Not Be Working 198

Common Keto Mistakes 199

Willpower to Fast 200

Adrenal Fatigue 208

Tips for Reducing Stress 211

Chapter 8 Nutrients in a Keto Lifestyle 212

Meat, the Real Superfood 215

Vegetables and Our Digestive Tracts 221

Vegetables and Antinutrients 223

Paleo Vegetables 225

The Fiber Myth 225

What About Meat and Cancer? 227

Final Thoughts 229

Chapter 9 Fasting 230

Intermittent Fasting 232

Longer Fasts Allow Apoptosis to Occur 238

Chapter 10 Exercise and Keto Athletes 242

Common Myths 244

Using Exercise Effectively in a Ketogenic Lifestyle 248

Exercise Tips for Burning More Fat 258

The Exercise of Daily Activities 260

The Dangers of Too Much Exercise 260

Exercising in Ketosis 262

Chapter 11 Meal Plans and Pantry List 266

Stocking Your Refrigerator, Freezer, and Pantry 267

No-Cook 7-Day Meal Plan 283

No-Cook 7-Day Dairy- and Nut-Free Meal Plan 285

Chapter 12 A Checklist for Accelerated Healing 288

Cold Therapy and Activating Brown Fat 289

More Ways to Help Your Mitochondria 292

Checklist for Accelerating Healing and Weight Loss 294

Why Weight Loss Gets Harder 301

What to Do After a Cheat 303

In Closing 304

End Notes 306

Index 312