Chapter 1

Escape the Diet Dogma:
The Science Behind the Ketogenic Lifestyle

We Westerners have been harming our health for decades. How? By following dietary recommendations based on bad science. We’ve been avoiding saturated fat and cholesterol for fear of increasing our risk of heart disease. We’ve been told that eating five small meals a day is better for you than eating three regular meals. We replaced saturated fats with carbohydrates, and we’ve started eating breakfast cereals instead of eggs in the mornings. And you know the rest of the story: we ended up with an obesity epidemic, plus an increase in diagnoses of type 2 diabetes, cardiovascular disease, lipid problems, inflammation, and hypertension—all of which are symptoms of what is known as the metabolic syndrome.

But the good news is that times are changing. Up-to-date research, including a review of studies from 2015 published by the British Medical Journal, shows that saturated fat and dietary cholesterol are not our enemies. In fact, they actually help maintain healthy cholesterol levels and balanced hormones. Instead, sugar and processed foods that are high in carbohydrates and inflammatory oils are our true adversaries. And I’m not just talking about obviously unhealthy foods, such as white sugar, pizza, and fries. The culprits include all those “good-for-you” cereals, whole-grain granola bars, low-fat yogurts, and even tropical fruits, which are often marketed as “health foods” that will keep your heart fit and your body trim.

The truth is that eating high-sugar foods such as these creates a vicious cycle: if you eat high-sugar foods like these regularly, it’s likely that you’ll need to eat five times each day because you’re always hungry. The more sugar you eat, the higher your blood sugar and insulin become, and the result is inevitably a sugar crash—which makes you crave sugary snacks even more. This can cause chronically high blood sugar levels, which eventually leads to insulin resistance and other health issues.

But what if there were a simple solution to the sugar spiral? Well, there is. By limiting the amount of carbohydrates we consume and replacing them with healthy sources of fat, we can stabilize our blood sugar and manage our cravings. It’s time to take control of our diets and start eating real food again!

That’s when I decided to quit sugar, grains, and processed foods, and I started following a whole foods–based ketogenic approach to food. After we witnessed the incredible benefits of low-carb eating firsthand, my partner and I created KetoDiet, a tracking and planning application with hundreds of low-carb recipes. It is now one of the best-selling apps on the App Store and Google Play. Then, in 2012, I launched my KetoDiet blog, which helps more than two million monthly visitors follow a whole foods–based, low-carb, ketogenic lifestyle.

Switching to a keto lifestyle wasn’t easy at first. It took some time for me to get used to eating fat and to give up carbs: after all those years of dieting, it was only natural that I was having trouble eating more fat without worrying about consuming all those calories. And to make things even more complicated, there was too much conflicting information available, and I didn’t know if I was doing the right thing. But I figured it out for myself.

When I started to eat keto, my cravings went away after just a few weeks. I didn’t feel hungry, and I had loads of energy to devote to my busy lifestyle. Best of all, for the first time in years, I didn’t even think about food. It was so liberating! So these days, when people ask me which “diet” I follow, I simply reply, “It’s just the way I eat every day.” That’s because—for me, at least—keto isn’t a diet: it’s a lifestyle. The word “diet” suggests a pattern of eating that’s both temporary and difficult to stick with, and that’s definitely not the case for my approach to eating keto.

I hope this book will give you some clarity about what a truly healthy diet is, and that you’ll be motivated to keep learning, do your own research, and listen to your body. I truly believe that a whole foods–based keto diet that reflects your individual needs has the potential to help you achieve your goals—whether that’s long-term weight loss, dealing with certain health conditions, or simply improving your overall well-being.

Wait a minute, though. Don’t our bodies need carbs? Not really. It’s a common myth that we need carbs in order to produce glycogen. While it’s true that a small amount of glucose is still needed for some basic metabolic functions, our bodies prefer using ketones as an energy source, according to Jeff Volek, Ph.D., R.D., and Stephen Phinney, M.D., Ph.D., best-selling authors of The Art and Science of Low Carbohydrate Living. Compared to our “glycogen tank,” which is limited to about 2,000 calories, the capacity of our “fat tank” is more than 40,000 calories. Once you become keto-adapted, your body will shift from glucose metabolism to fat metabolism, and you will experience improved energy levels, enhanced satiety, and reduced cravings. Besides, our bodies can produce glucose on demand for the basic metabolic functions that require it through a process called gluconeogenesis, and this process is fueled by non-carbohydrate sources, especially protein.

And let’s not forget about insulin and its role in fat loss. Here’s how it works: when you eat a high-carb meal, your body has to produce more insulin in order to keep up with the increased levels of glucose in your bloodstream. Raised insulin levels “lock” fat in the cells and block fat burning—until your insulin drops again and you use fat for fuel. When you are insulin-sensitive, this process works perfectly well, and allows you to maintain balanced blood sugar levels. But with a consistently high carbohydrate intake, it can eventually lead to insulin resistance, high LDL cholesterol, low HDL cholesterol, higher triglyceride levels, increased inflammation—and, in some cases, type 2 diabetes. One 1989 study named insulin resistance as one of four cardiovascular risk factors: a “deadly quartet” including hypertension, hypertriglyceridemia, and low HDL cholesterol.

All of this means that any carbs you consume raise your insulin level, which normally leads to increased energy levels or to storing fat. But when you eat fewer carbs, your body requires less insulin to regulate your blood sugar levels: as a result, it uses more fat for energy and stores less of it.

1. Keep it simple. It’s normal to feel overwhelmed when you start following a keto diet. To minimize failures, you’ll want to keep your diet simple. Stick with foods that are naturally low in carbs. Prepare recipes with just a few common ingredients, and avoid getting bogged down in making complicated meals. Once you get used to low-carb eating, you can start experimenting—and having fun!—with more challenging recipes.

2. Be sure to get enough protein and fat. If you don’t eat enough protein and fat, you’ll end up hungry, and that’ll stall your progress. For more on protein intake, see Protein on a Keto Diet; for more on fat intake, see The Filler Concept.

3. Avoid foods that may trigger cravings and/or overeating. Before you introduce low-carb sweeteners, your aim is to get your palate used to low-carb eating. You should avoid potential triggers such as low-carb treats (see Eating Too Much Of…). Other foods that may trigger cravings are keto substitutes for breads (Garlic and Herb Focaccia), crackers (Multiseed Keto Crackers), and nuts and cheese, especially if you’re using them as snacks. High-fat treats such as fat bombs are usually well tolerated, provided you can stop at one piece. Some people may need to avoid nuts and dairy altogether, while others can use them as an ingredient in a main dish. You’ll need to experiment to see what works best for you. I’ve marked the recipes throughout this book that are most suitable for the induction phase of the ketogenic diet.

4. Minimize or avoid snacking. Instead, keep hunger at bay by sticking to three main meals with adequate protein and fat. Needing to snack may be a sign that your last meal wasn’t nutritious enough. Also, people with hypoglycemia issues may need to introduce small, high-fat, moderate-protein snacks between meals.

Or, if you’re new to the ketogenic diet, tracking your ketone levels may help you understand how the foods you eat affect you. Because I’ve been following a low-carb diet since 2011 and I know what to eat and avoid, I rarely measure my ketone levels. Besides, there are other ways to determine whether you’re becoming a fat burner. As you get keto-adapted, the symptoms of keto flu—that is, the result of carbohydrate withdrawal, symptoms of which include headaches, muscle cramps, and fatigue—will dissipate. You won’t need to snack; you’ll stop craving carbs; and eventually you’ll find it easy to skip meals (see Intermittent Fasting). If you exercise, you’ll notice an improvement in your performance—even without carb-loading.

If you do decide to measure your ketone levels, keep in mind that they fluctuate throughout the day. (They are typically higher in the evening and lower in the morning.) To ensure comparable results, be sure to measure your ketones consistently at the same time and under the same circumstances (e.g. 2 hours after a meal) each day. Apart from what you last ate, ketone levels can also be affected by the type of physical activity that you do prior to measuring. For women, fluctuations in hormone levels throughout the month will affect ketone readings, too.

* PHASE 2: KETO ADAPTATION (DURATION DEPENDS ON YOUR INDIVIDUAL GOALS) *

KETOSIS VS. KETO ADAPTATION

While it takes about 1 to 3 days to enter ketosis, it can take up to 4 weeks for your body to become keto-adapted, because it’s a complex process and involves most of the body’s systems. The major adaptations occur in the body’s tissues, especially the brain, liver, kidneys, and muscles. That’s why you may feel tired or have symptoms of “keto flu” (see Keto Flu and Electrolytes) during the first few weeks of following a ketogenic diet. This is because your body is becoming accustomed to using fatty acids and ketones as its main sources of energy. This switch from glucose to fatty acids and ketones will take at least 3 to 4 weeks—or it may even be months before your body learns how to use ketones effectively. It’s worth it, though: once you become keto-adapted, your primary source of energy will shift from glucose toward fat and ketones, and your energy levels will be restored.

1. Keto flu. During the induction phase, your body will need more electrolytes (that is, foods high in sodium, potassium, and magnesium), or you may experience flu-like symptoms. To ease these symptoms, eat foods high in electrolytes (see Keto Flu and Electrolytes), make some Electrolyte Agua Fresca, and take magnesium supplements (see here).

2. Digestive issues. When switching to low-carb eating, some people experience digestive issues. Although they are temporary, they can be quite unpleasant. In case of diarrhea or constipation, stay hydrated by drinking plenty of water or herbal tea and increase your electrolyte intake. Supplementing your diet with probiotics (see Recommended Supplements), and eating probiotic-rich foods such as sauerkraut and kimchi may also help.

3. Cravings. First of all, make sure you’re getting enough protein (see here) and electrolytes (see above): a lack of protein in your diet will make you hungrier. If you’re still hungry, a good way to beat cravings is to have a high-fat snack, such as half an avocado, or one fat bomb (try the Halva Stacks).

4. Hypoglycemia. Follow the same tips for beating cravings, above. Also, try splitting your three daily meals into five smaller meals to keep your blood sugar stable.

5. “Keto breath.” Fruity “ketogenic breath” doesn’t affect everyone who follows a ketogenic diet, but if it does, drink lots of water and mint tea and make sure you eat plenty of foods rich in electrolytes. Avoid chewing gum and mints, though: they may kick you out of ketosis due to hidden carbs. And remember that keto breath isn’t forever: once you get keto-adapted, it’ll go away.

6. Insomnia. This side effect is pretty rare, but you may have difficulty falling asleep once you switch to keto. If so, follow the tips for stress and lack of sleep shown here.

* PHASE 3: MAINTENANCE (A LIFELONG WAY OF EATING) *

Whether your goal is weight loss, addressing health issues, or improving your overall well-being, once you reach your target, you should transition to a maintenance mode. For most people, this is a natural process of eating to satiety. For others, weight maintenance may require more attention, and it’s good to know how much you should be eating in order to maintain a healthy weight: when you’re in weight maintenance, more of your daily calories will come from fat than during the keto adaptation phase.

Remember that keto isn’t about losing weight at any cost; it’s about adopting a healthier lifestyle. And that includes not being stressed out about your diet. So, don’t let your diet rule your life! The aim is to follow an approach that works for you in the long term. This is the time to have an occasional treat or an alcoholic drink. Just don’t make it an everyday habit. I do this myself: there are a few occasions during which I let myself eat almost anything—even more carbs than usual! This makes the keto approach much easier to stick with in the long term.

But you’ll need to watch out for low-carb products with hidden carbs from blood sugar–spiking ingredients such as sorbitol or maltitol, and other ingredients such as dextrose and/or maltodextrin. Although their listed net carbs are low, they may kick you out of ketosis. Steer clear of these ingredients, and try to get most of your carbs from whole foods such as non-starchy vegetables, nuts, seeds, avocados, and berries. This way, you won’t need to worry about hidden carbs.

While counting net carbs works well for most people who want to lose weight and improve their overall health, counting total carbs may be a better option for managing a disease, such as cancer, epilepsy, or Alzheimer’s, in which carbohydrate restriction is more severe in order to maximize results.

Avoid farmed fish, too, and opt for wild-caught, locally sourced, sustainable fish that’s low in mercury. According to the Seafood Watch Best Choices list, some of the best options are Pacific sardines, Atlantic mackerel, freshwater Coho salmon, Alaskan salmon, canned salmon, Albacore tuna, and sablefish/black cod. To learn more about healthy, sustainable fish, visit seafoodwatch.org and download the free Seafood Watch app.

You can use canned fish, but when you’re using canned products of any kind, such as tuna or coconut milk, avoid BPA-lined cans. BPA has been linked to many negative health effects, such as impaired thyroid function and cancer.

That said, don’t obsess over your protein intake. Eating slightly more protein won’t kick you out of ketosis or impair your progress. Studies in the Journal of the American Physiological Society and The Journal of Clinical Endocrinology & Metabolism have shown that you’d have to eat huge amounts of protein to cause your body to go into gluconeogenesis (that is, to cause it to convert protein to glucose), so it’s not a major concern. That’s why it’s imperative to eat an adequate amount of protein if your aim is to lose body fat.

Still, this doesn’t mean that you should actively overeat protein. It’s not a particularly efficient fuel source and too much of it may raise your insulin levels. If you are insulin-resistant or diabetic, be aware that not all protein sources are equal, and some, such as whey protein, will cause greater insulin responses than others. Also, people who suffer from diabetic nephropathy, a type of kidney disease caused by diabetes, will need to eat less protein.

• If you are not sensitive to dairy, include organic eggs and raw, full-fat dairy (yogurt, cheese, cream, butter, and ghee).

• Monounsaturated fats (MUFA), including heart-healthy avocado, macadamia, and extra-virgin olive oils, are ideal for light cooking and cold use. Other sources of MUFA are almond oil and hazelnut oil.

• Choose animal sources of omega-3 fatty acids, especially EPA and DHA (fatty fish and seafood, grass-fed beef).

• Nut and seed oils are for cold use only, and they should be used sparingly (most are high in omega-6 fatty acids).

• Other sources of healthy fats include nuts and seeds (macadamia nuts, pecans, almonds, walnuts, hazelnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds), nut and seed butters, coconut, avocado, and cacao butter. Beware of cashew nuts and pistachios: they’re relatively high in carbs.

It’s also important to include other low-carb vegetables such as cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.

• Other staples include: unsweetened nut or seed milk (such as almond or cashew); coconut milk and coconut cream; quality protein powder (without additives), gelatin, and collagen.

• A complete pantry may also include: vinegars (apple cider, coconut vinegar, and wine); coconut aminos; fish sauce; sugar-free tomato products (paste, canned tomatoes, tomato sauce); gluten-free baking powder, baking soda, cream of tartar, etc.

• If you prefer additional sweetness, choose healthy, low-carb sweeteners, such as stevia, erythritol, Swerve, monk fruit extract, and yacon syrup (see Sweeteners).

• To help you stay hydrated, reach for tea and coffee, still and sparkling water, and Electrolyte Agua Fresca.

• To add flavor and spice, use dark chocolate (minimum 85% cocoa, ideally sugar-free) and raw cacao powder or unsweetened cocoa powder (Dutch process), unsweetened coconut chips, nori seaweed (including nori chips), lemon zest, lime zest, and orange zest, all herbs and spices, and aromatics such as ginger, turmeric, onion, and garlic.

• In addition to store-bought kelp noodles and shirataki noodles, you can also make some of your own keto staples, such as bone broth and chicken stock, pesto, marinara sauce, and mayonnaise (see here, The Basics: Keto Staples Plus Two Recipes).

• Other common condiments and snacks are Dijon mustard, sugar-free ketchup, barbecue sauce, harissa paste, curry paste, vanilla extract, Sriracha sauce, pickles, kale chips, beef jerky, and pork rinds, ideally homemade (You can find these and lots more recipes on my blog: https://ketodietapp.com/Blog/category/Recipes.)

• Drink alcohol in moderation (only dry wine and spirits can be consumed in small amounts, but should be avoided for weight loss). Alcohol used for cooking and vanilla extract are acceptable.

• Avoid all foods high in carbs and sugar (cakes, cookies, ice cream, agave syrup, honey, tropical fruit and most high-sugar fruit, dried fruit, etc.).

• Avoid all processed, inflammatory fats (margarine, vegetable oil, canola oil, sunflower oil, safflower oil, soy oil, etc.) and processed products containing soy.

• Avoid products labeled “low-fat” and processed products labeled “low-carb” (which often contain hidden carbs in the form of insulin-spiking sugar, sorbitol, maltitol, dextrose, or maltodextrin, and may also contain other undesirable ingredients, like gluten).

• Avoid condiments and foods that include carrageenan, MSG, sulphites, or artificial sweeteners.

• Avoid factory-farmed pork, farmed fish, fish high in mercury, and unsustainable fish (see here to learn which are sustainable).

• Avoid high-carb alcoholic drinks, including beer, sweet wine, and cocktails.

• Avoid dairy milk (high in carbohydrate), soy (hormone-disrupting effects), and gluten.

So, it goes without saying that you will need to avoid insulin-spiking sugar, high-fructose corn syrup, honey, maple syrup, coconut palm sugar, agave syrup, and rice malt syrup. Certain sugar alcohols, including maltitol, sorbitol, dextrose, and maltodextrin, should be avoided, too, because they are known to raise blood sugar. (Don’t trust brands that exclude these sweeteners from the “net” carb count.)

Artificial sweeteners, such as aspartame and sucralose, may sound like the obvious solution here, but they’re not what they seem to be. Studies show that artificial sweeteners are linked to a number of negative health effects, including migraines and increased appetite, resulting in weight gain. Use the following natural low-carb sweeteners.

1 TABLESPOON (10 G/0.4 OZ) SUGAR = 6 to 9 drops of liquid or 1/4 teaspoon powdered stevia or monk fruit

1 TEASPOON SUGAR = 2 to 4 drops of liquid or a pinch of powdered stevia or monk fruit

1 CUP (200 G/7.1 OZ) GRANULATED SWERVE = 1 cup (200 g/7.1 oz) table sugar

1 CUP (120 G/4.2 OZ) CONFECTIONERS’ SWERVE = 1 cup (120 g/4.2 oz) confectioners’ sugar

11/3 CUPS (267 G/9.4 OZ) GRANULATED ERYTHRITOL = 1 cup (267 g/9.4 oz) table sugar

2 TABLESPOONS (40 G/1.4 OZ) YACON SYRUP = 1 tablespoon (20 g/0.7 oz) blackstrap molasses or honey

Nuts and seeds are high in vitamin E, B vitamins, zinc, copper, and selenium. They are also high in healthy fats, especially macadamia nuts (which are rich in heart-healthy monounsaturated fats) and flaxseeds (which area high in omega-3 fatty acids). Beware of nuts and seeds high in omega-6 fatty acids: consume these in moderation.

Nuts and seeds are high in fiber, about 70 to 75 percent of which is insoluble. (To find out why fiber doesn’t conflict with ketosis, see Total Carbs or Net Carbs.) There is a catch, though: if weight loss is your goal, you should minimize your consumption of nuts and seeds. (See Eating Too Much Of… for details.)

1. Dairy causes inflammation. Multiple studies, including a 2015 review of fifty-two clinical trials published in the Critical Reviews in Food Science and Nutrition Journal, demonstrate that the opposite is true: Dairy was found to have anti-inflammatory effects in these studies.

2. Dairy is linked to cancer. There is conflicting evidence on this from observational studies. A 2016 review of studies published in the Food & Nutrition Research Journal found that evidence linking dairy to prostate cancer is inconsistent. Some studies have linked dairy to cancer, while other studies have shown that dairy contains properties that prevent cancer.

3. Dairy leads to weight gain: its sole purpose is to provide nutrients to allow baby mammals to grow. Although dairy is nutrient-dense and it’s high in protein and fat, there’s no evidence that consuming full-fat dairy leads to weight gain, unless you’re eating more calories than you need. In fact, in 2007 the American Journal of Clinical Nutrition published a meta-analysis of human studies that suggests dairy can help you lose fat and maintain a healthy weight due to its high concentration of conjugated linoleic acid (CLA). CLA aids weight loss, especially of visceral fat in the abdominal area.

4. Dairy raises insulin levels. Raised insulin levels will make your body store more fat. But the truth is that while dairy can raise insulin levels, it isn’t much different from other sources of protein, at least when it comes to studies conducted on adults. A study from 1997 published in the American Journal of Clinical Nutrition shows that, for instance, cheese may be more insulinogenic (insulin-producing) than eggs, but it is less insulinogenic than beef or fish. If dairy spikes your insulin, just cut back on high-protein dairy products such as cheese and yogurt.

Try in Induction Carbonara or Salmon Ramen.

Rice > cauliflower rice or shirataki rice (shown here)

Try in them with Butter Chicken.

Potatoes > chopped rutabaga, turnips, radishes, or cauliflower

Try them in Nordic Salad.

Potato mash > cauliflower mash

Try it in Salisbury Steak with Quick Mash.

Crackers > Multiseed Keto Crackers; celery sticks, cucumber slices, radishes, or sliced bell peppers; dehydrated vegetables; and beef jerky.

Bread > Garlic & Herb Focaccia; lettuce leaves

Try the Induction Unwich Two Ways.

Tortillas > lettuce leaves or keto tortilla dough

Try the Carne Asada Salad or Mexican Pockets.

Pizza > Pizza Dutch Baby

You’ll also find several other keto-friendly pizza recipes on my blog at ketodietapp.com/blog.

Bulgur and quinoa > cauliflower rice or hulled hemp seeds

Try in Chicken Satay with Superfood Tabbouleh.

Oats and cereals > chia seeds, unsweetened almond and coconut flakes, hulled hemp seeds

Try chia seeds in PB & Jelly Chia Parfaits.

Treats made with wheat flour > keto treats made with almond flour and coconut flour

Try the Czech Butter Cake or the Chocolate Cupcakes with German Buttercream.

Don’t let keto flu break your stride! You can easily minimize its symptoms by using the following remedies:

Replenish electrolytes, especially sodium, magnesium, and potassium. Include foods rich in electrolytes in your everyday diet and take food supplements, if needed. Be aware of nutritional guidelines for these minerals. The Recommended Daily Allowance (RDA) of magnesium for healthy adults is 400 mg per day. Although there is no RDA for potassium, the Estimated Minimum Requirement (EMR) is around 2,000 mg per day, and Adequate Intake (AI) is 4,700 mg per day.

Don’t be afraid to use salt every day. When your insulin drops, it will cause your sodium levels to drop significantly, too. To compensate for the extra sodium loss, you should eat 3,000 to 5,000 mg of additional sodium. I recommend pink Himalayan salt and sea salt.

Stay hydrated. To help with this, drink plenty of Electrolyte Agua Fresca and bone broth.

Take supplements, especially magnesium (see here for suggestions).

Take it easy when it comes to exercise. If you don’t feel well, don’t push yourself. Instead, limit your daily exercise to brisk walks and light cardio.

Consult your doctor before taking magnesium supplements if you have kidney disease or take medications for high blood pressure

Too much potassium can be toxic: always consult your doctor before taking supplements.

I use protein powders in smoothies (Superfood Smoothies) and hot drinks (“Butter” Coffee). If you exercise, add them to post-workout snacks, fat bombs, and travel-friendly bars (such as the Keto Power Bars, or the Halva Stacks). They work wonderfully in baked goods as a replacement for gluten; the Czech Butter Cake is a good example. Finally, I use it to make a quick frozen treat when I’m craving something cold and creamy: blend 1/4 cup (25 g/0.9 oz) quality protein powder with 1/2 cup (75 g/2.7 oz) frozen berries and 1/4 cup (60 ml) coconut milk or almond milk to make a quick keto “ice cream” in less than five minutes!

Fasting has a number of benefits:

• It may help slow the aging process.

• It may increase longevity by altering the body’s levels of insulin growth factor-1 (IGF-1), glucose, insulin, and human growth factor.

• It may promote fat loss.

• It may reduce your risk of developing type 2 diabetes.

• It may offer a promising therapeutic potential for multiple sclerosis.

• It may switch on specific repair genes within the body (known as autophagy).

• It may offer protection from certain cancers and help mitigate the side effects of standard cancer treatment.

1. Skip meals (fast for 16 hours, eat for 8 hours). This is my favorite way to do IF, and I practice this four or five times a week, usually by skipping breakfast.

2. Break a 24-hour period into two segments (e.g., 18/6 or 20/4), then fast (drinking only water or tea) for 18 hours, followed by a 6-hour period of calorie intake.

3. Alternate days of calorie restriction with days of unrestricted eating. Reduce your calorie intake by 20 to 30 percent on day one, followed by unrestricted eating on day two.

4. Alternate days of fasting with days of unrestricted eating. This approach may be too extreme for most people. I wouldn’t recommend following it unless you’ve tried one of the above methods first. You can do this by including one or two fasting days a week.

(I’ve tagged higher-calorie, nutrient-dense recipes that are suitable for intermittent fasting throughout this book.)

Start slow. Avoid IF during the induction phase of the ketogenic diet (see here). This is very important, as your body should be fully utilizing ketones instead of glucose for energy: if you are glucose-dependent, you will find it hard to fast.

Don’t force yourself. There’s no need to deprive yourself unnecessarily. Once you become fat-adapted, you will naturally feel less hungry, and fasting will be easier. Start by avoiding snacking between meals. Then, try skipping “regular” meals—but only do so if you don’t feel hungry. IF is not about starving!

Who should avoid fasting? People suffering from anorexia nervosa, bulimia nervosa, and type 1 diabetes should avoid fasting completely. If you have type 2 diabetes, or are pregnant or breastfeeding, you should consult your doctor before implementing IF. And if you have thyroid or adrenal issues, you should avoid fasting or limit it to skipping meals only.

Why should you worry about “macros”? Well, when you’re new to the ketogenic diet, what you eat and how much you eat will change dramatically, so relying purely on your body’s signals may not be enough. I’ve met so many people who either aren’t eating enough because they are afraid of fat, or are overeating because they can’t control their cravings. And weight loss always gets more difficult as you approach your goal weight.

So, when you reach a weight-loss plateau, it’s easier to eliminate the obvious potential factor: your macros. Maybe you’re not getting enough protein, which would make you hungrier. Or maybe you’re not estimating your daily carbs correctly, and are exceeding the limit that allows you to use fat for fuel. For these reasons, tracking your diet—especially if you are new to the keto diet—is an absolute necessity.

On a ketogenic diet, fat is the filler. This means that it supplies the extra calories your body needs (in place of carbohydrates). So, if you want to lose body fat, you need to stay in a calorie deficit. That may happen naturally, through the appetite-suppressing effects of the ketogenic diet, or from intentionally limiting your calorie intake. Some people will need to get 40 to 60 percent of their calories from fat (typically during weight loss), while others will need to get as much as 80 percent of their calories from fat (typically during weight maintenance). To calculate your ideal calorie intake, visit my blog at ketodietapp.com/Blog/page/KetoDiet-Buddy.

Nutritional ketosis is achieved when your blood ketones are between 0.5 and 3.0 mM, and there is no scientific evidence that higher values will lead to enhanced fat loss. Besides, weight loss isn’t even a goal for many people who follow a keto approach. People who follow the ketogenic diet for therapeutic purposes, such as managing epilepsy or cancer, may want to maintain—or even gain—weight. Same goes for athletes who stick to a keto diet to promote top-level performance. Severe carbohydrate restriction (below 20 grams of total carbs daily) is not sustainable in the long term, and will not enhance weight loss. On the contrary, vegetables and other high-fiber foods can help you stabilize your blood sugar and help you lose weight.

Lack of sleep or a circadian rhythm disorder may be one of the factors that is causing you to plateau. With less energy, it will be more difficult to lose weight: sleep-deprived individuals produce less growth hormone, have impaired glucose metabolism, and show a decreased level of leptin—the hormone that signals satiety. Lack of sleep also leads to an increased level of ghrelin, which is the hormone that tells your brain when you are hungry.

Here’s how to minimize stress and promote healthy sleep patterns:

1. Meditate, take a walk, or make time for an activity that helps you relax. Avoid activities that stress you out.

2. Take it easy at the gym. Too much exercise, especially heavy cardio workouts, increases cortisol, which is linked to increased fat storage (especially the unhealthy visceral fat around your belly). Replace some of your cardio sessions with strength training and yoga. And don’t exercise 3 to 4 hours before bed.

3. Try supplements such as melatonin, magnesium (ideally magnesium glycinate), and B-complex. These will help reduce your stress levels and improve your circadian rhythms (see Recommended Supplements).

4. Don’t eat heavy meals before bed. Your body needs to rest, so it shouldn’t have to spend the whole night digesting your dinner.

5. Don’t use your computer before bed, and try blue light blockers. Don’t keep your laptop, tablet, or phone in the bedroom. Sleep in complete darkness, and try to get 7 to 9 hours of sleep each night.

Low-carb treats Traditional sweeteners are off-limits on the ketogenic diet, and even low-carb sweeteners should be used with caution, especially if you just started eating keto and need to conquer your sugar addiction. That’s because keto treats and low-carb sweeteners can increase cravings, stimulate appetite, and stall your progress. You should minimize or even avoid them completely when you’re trying to lose weight. If you have a sweet tooth and high-fat foods don’t curb your cravings, have a piece of dark chocolate or a fat bomb (Halva Stacks and Paradise Squares).

Eating products labeled “low-carb” Simply put: eat real food. Avoid prepared meals, which are full of additives and may feature deceptive labeling. A common practice is to exclude all sugar alcohols and other insulin-spiking sweeteners from the carb count on the package. That said, there are a few decent products you can use even on a keto diet—just be sure to read the labels!

Drinking your calories As a rule, you should get your calories from real, nutritious foods that also supply protein, vitamins, and minerals.

“Butter” coffee In case you’re not familiar with it, butter coffee is a blend of coffee, MCT oil, and butter or coconut oil. It seems to suppress hunger in some people, and it may be a good addition to your diet. However, others who have experienced weight stalling have started losing weight again once they ditch their morning dose of butter coffee. I make my own “keto coffee,” into which I put 2 to 3 raw egg yolks and a tablespoon each of (15 ml) coconut milk and (7 g) collagen. You can add a pinch of cinnamon, vanilla powder, and/or stevia, if you like. Unlike traditional butter coffee, it provides enough energy and nutrients to be used as a meal replacement.

Alcohol Avoid alcohol if you want to lose weight. Even if your alcoholic drink is sugar-free, your body can’t store alcohol as fat: it has to metabolize it. This means that your body will utilize alcohol instead of body fat, which will slow down weight loss. (Also, keep in mind that your alcohol tolerance will decrease when you switch to keto.) Plus, alcohol increases appetite and dehydration and suppresses self-control—none of which are good for weight loss. However, dry wine used for cooking and alcohol in food extracts are acceptable: most of the alcohol will evaporate during cooking, leaving the amazing flavor intact.

Snacking If you follow a nutritious low-carb or ketogenic diet, you shouldn’t need to snack. Unless you have hypoglycemia issues, three main meals a day (or even fewer) should be enough to keep you sated. Here are a few simple rules on snacking:

• Don’t eat unless you are hungry, even if it means skipping a meal. In fact, once you get keto-adapted, you will find intermittent fasting easy.

• If you feel hungry and need to snack, it’s likely that your meals weren’t nutritious enough, and you should increase your portion size. A lack of protein will keep you hungry, so make sure you eat enough of it.

• Eat real food in order to stay fuller for longer: eggs, meat, fatty fish, non-starchy vegetables, fermented foods, and some raw dairy.

Not exercising effectively Not exercising at all or exercising too much are both counterproductive for weight loss on a keto diet. Here’s how to find the right balance:

• Don’t exercise just to burn calories. This approach simply doesn’t work in the long run. Studies show that excessive exercise leads to increased appetite, and you will end up eating more.

• Choose the type of exercise that’s right for you, depending on your goal. Light cardio has great health benefits, especially for the heart and brain. Weight training and high-intensity intermittent training (HIIT) promote muscle growth and long-term weight loss. (Post-workout carb-ups in the form of paleo-friendly carbs—such as potatoes, sweet potatoes, parsnips, and banana—can be added to your diet if you engage in HIIT.)

• Know that your protein requirements will increase when you exercise. (Use our macronutrient calculator at ketodietapp.com/blog.)

Cheat meals There is a difference between carb-ups and cheat meals. You can have a meal higher in carbs after HIIT (see above)—but a cheat meal is completely different, as it usually refers to eating anything from the “banned” foods list. Having regular cheat meals is counterproductive for your diet (and your goals).

• Hypothyroidism or adrenal dysfunction. It only takes a blood test or a saliva test to find out whether you have a thyroid or an adrenal issue. Increasing your carbs may help: I have Hashimoto’s syndrome, and I generally don’t go below 25–30 grams of net carbs daily. Also, cruciferous vegetables, such as cauliflower, cabbage, broccoli, arugula, Brussels sprouts, watercress, collards, horseradish, radishes, rutabaga, turnips, bok choy, and kohlrabi, are known as goitrogens. If eaten on a regular basis, goitrogens may disrupt the production of thyroid hormones by interfering with iodine uptake in the thyroid gland. Luckily, these veggies are only goitrogenic in their raw state. Cooking, light steaming, or even fermenting deactivates and diminishes their goitrogenic activity.

• Sex hormones can affect your weight. Polycystic ovarian syndrome (PCOS) can be the culprit for women; men experience a decreased level of testosterone as they age.

• Certain medications, such as insulin injections, other diabetes medications, and cortisone, are known to cause weight gain. Consult your doctor for possible alternatives.

• If you suffer from chronic pain, your cortisol levels are likely to be high. This will impair your weight loss. Consult your doctor on ways to mitigate this effect and try to find ways to reduce stress (see Suffering from Stress and Lack of Sleep).

Need even more motivation? Join my KetoDiet Challenge (www.ketodietapp.com/Challenges) to share your experiences, ask questions, and get inspired by reading success stories and learning from others. Follow me on Instagram and use the #KetoDietChallenge or #KetoDietApp when sharing your progress!

Nutrition facts are calculated from edible parts. For example, if one large avocado is listed as 200 g/7.1 oz, this value represents its edible parts (pit and peel removed) unless otherwise specified. Optional ingredients and suggested sides and toppings are not included in the nutrition information. You can use raw cacao powder and unsweetened cocoa powder (Dutch process) interchangeably. Ingredients such as cream cheese, ricotta, or Halloumi cheese are all full-fat unless otherwise specified.

All ingredients should be sugar-free, unless you use dark 85% to 90% chocolate, which contains a small and acceptable amount of sugar.

All recipes are tagged with the following icons, as needed.

dairy-free

nut-free

egg free

nightshade-free

vegetarian

ideal for intermittent fasting

high in electrolytes

induction-friendly

The induction-friendly icon indicates which recipes are most suitable for the initial phase of the ketogenic diet.

If options are included, such recipes are tagged , , etc. For example, Green Skillet Eggs call for ghee or duck fat, and are therefore optionally dairy-free and carry the gray dairy-free icon,.

1 CUP (240 G/8.5 OZ) MASCARPONE CHEESE = 1 cup (240 g/8.5 oz) coconut cream (see here)

1 CUP (100 G/3.5 OZ) ALMOND FLOUR = 1/3 cup (40 g/1.4 oz) coconut flour, plus increased liquids (1 to 2 extra eggs, or 1/4 to 1/2 cup [60 to 120 ml] more nut milk, cream, etc.)

1 LARGE EGG = 1 tablespoon (7 g/0.2 oz) ground flaxseed or 1 tablespoon (8 g/0.3 oz) ground chia seeds or 1 tablespoon (7 g/0.2 oz) gelatin powder, mixed with 3 tablespoons (45 ml) water (although this swap has limited use, as it won’t work for mayonnaise, hollandaise, or Garlic & Herb Focaccia

1 CUP (250 G/8.8 OZ) ALMOND BUTTER = 1 cup (250 g/8.8 oz) coconut butter or any seed butter

1 TABLESPOON (15 G/0.5 OZ) GHEE OR BUTTER = 1 tablespoon (15 g/0.5 oz) lard, tallow, duck fat, goose fat, or virgin coconut oil

The Basics: Keto Staples Plus Two Recipes

At least a quarter of my fridge space is reserved for homemade basics. (And I have a big fridge!) There are good reasons for making most condiments and basic ingredients instead of buying them. They are easy to prepare, budget-friendly, and taste so much better than store-bought versions. Most importantly, this way you’ll have complete control over what you eat, and you won’t have to worry about added gluten, sugar, and other unwanted ingredients.

This chapter lists plenty of recipes for keto-friendly condiments and basic ingredients that’ll help you keep your diet squeaky clean. Can’t find mayo made with healthy oils? Make your own in just a few minutes! Not sure what to serve with your curry? Swap starchy sides for low-carb vegetables by serving your mains with quick-prep zucchini noodles, cauliflower rice, or shirataki noodles.

For even more homemade basics, such as ketchup, barbecue sauce, salsa verde, harissa paste, Thai curry paste, sauerkraut, pickles, and keto cheese sauce, visit my website at ketodietapp.com/blog and use the filtering tool to see all “homemade basics.”

RECOMMENDED SERVING SIZE: 1 small (150 g/5.3 oz) to medium (200 g/7.1 oz) zucchini

CARBS PER 1 SMALL ZUCCHINI: 3.2 g net carbs, 4.7 g total carbs

CARBS PER 1 MEDIUM ZUCCHINI: 4.2 g net carbs, 6.2 g total carbs

STEAMING: Place in a steamer and cook for 5 to 7 minutes.

MICROWAVING: Place the cauli-rice in a microwave-safe bowl and cook on medium-high for 5 to 7 minutes (no water necessary).

PAN ROASTING: You can briefly cook the cauli-rice in a pan greased with butter or ghee, or add it directly to the pot with the meat or sauce you plan to serve it with. This method adds lots of extra flavor to your cauli-rice!

BAKING: Preheat the oven to 400°F (200°C, or gas mark 6). Spread the grated cauli-rice over a baking sheet lined with parchment paper. Cook for 12 to 15 minutes, flipping with a spatula two to three times during cooking. This method is great when you want the rice to be as dry as possible.

RECOMMENDED SERVING SIZE: 1 to 11/2 cups (120 to 180 g/4.2 to 6.4 oz)

CARBS PER 1 CUP (120 G): 3.6 g net carbs, 6 g total carbs

CARBS PER 11/2 CUPS (180 G): 5.4 g net carbs, 9 g total carbs

RECOMMENDED SERVING SIZE: 3.5 to 5.3 oz (100 to 150 g)

CARBS PER 3.5 OZ (100 G): 1.5 g net carbs, 2.9 g total carbs

CARBS PER 5.3 OZ (150 G): 2.3 g net carbs, 4.4 g total carbs

RECOMMENDED SERVING SIZE: 3.5 to 5.3 oz (100 to 150 g)

CARBS PER 3.5 OZ (100 G): 0 g net carbs, 0.9 g total carbs

CARBS PER 5.3 OZ (150 G): 0 g net carbs, 1.3 g total carbs

Pan roasting (best for smaller quantities): Place the bacon strips in a large pan and add 1/2 cup (120 ml) water. Cook over medium-high heat until the water starts to boil. Reduce the heat to medium, and cook until the water evaporates and the bacon fat is rendered. Reduce the heat to low, and cook until the bacon is lightly browned and crispy. Let it cool slightly and cut it into pieces.

Poached eggs: Fill a medium saucepan with water and a dash of vinegar. Bring to a boil over high heat. Crack each egg individually into a ramekin or a cup. Using a spoon, create a gentle whirlpool in the water; this will help the egg white wrap around the egg yolk. Slowly lower the egg into the water in the center of the whirlpool. Turn off the heat and cook for 3 to 4 minutes. Use a slotted spoon to remove the egg from the water and place it on a plate. Repeat for all remaining eggs. Once cool, place all the eggs in an airtight container filled with cold water and keep refrigerated for up to 5 days. To reheat the eggs, place them in a mug filled with hot tap water for a couple of minutes. This will be enough to warm them up without overcooking.

Note: When using raw eggs, prevent any health risks by using eggs with pasteurized shells. To pasteurize eggs at home, simply pour enough water into a saucepan to cover the eggs. Heat to about 140°F (60°C). Using a spoon, slowly place the eggs in the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let cool, then store in the fridge for 6 to 8 weeks.

Convert your mayo into basic aioli or pesto aioli dip! Here’s how:

To make aioli, mix 1/2 cup (110 g/3.9 oz) mayonnaise with 1 clove crushed garlic. Optionally, add freshly chopped herbs of your choice.

To make pesto aioli, mix 1/2 cup (110 g/3.9 oz) mayonnaise with 1 tablespoon (15 ml) lemon juice and 3 tablespoons (45 g/1.4 oz) pesto (below). Refrigerate for up to 5 days.

You can keep your pesto in the fridge for up to 1 to 2 weeks. Whenever you use the pesto, always remember to add a thin layer of olive oil on top before you place it back in the fridge. To preserve pesto for longer, spoon it into an ice cube tray and place in the freezer. Once frozen, empty the ice cube tray into a resealable plastic bag. Keep your frozen pesto cubes for up to 6 months.

◁ Flavored Butter Twelve Ways

I reach for flavored butter when I don’t have time to get creative in the kitchen, but I don’t want to compromise on taste, either. And it’s a great way to add healthy fats to just about any meal. If you can’t eat butter, swap it for ghee, lard, duck fat, or even virgin coconut oil.

1/4 to 1/2 teaspoon sea salt (or less, if other salty ingredients are added)

1/4 teaspoon black pepper

4 cloves garlic, crushed

2 tablespoons (8 g/0.3 oz) chopped parsley or 2 teaspoons dried parsley

1/2 cup (28 g/1 oz) grated Cheddar cheese

1 to 2 tablespoons (4 to 8 g/0.2 to 0.3 oz) chopped chives or spring onion

1 tablespoon (15 ml) fresh lime juice

1 to 2 tablespoons (4 to 8 g/0.2 to 0.3 oz) chopped cilantro

2 teaspoons (4 g/0.1 oz) fresh lemon zest

2 cloves garlic, crushed

1 to 2 tablespoons (4 to 8 g/ 0.2 to 0.3 oz) chopped herbs, such as basil, dill, or thyme, or 1 to 2 teaspoons (2 g/0.1 oz) dried herbs

1/4 cup (25 g/0.9 oz) chopped walnuts or pecans

1 teaspoon onion powder

1 to 2 tablespoons (4 to 8 g/0.2 to 0.3 oz) chopped parsley

2 cloves garlic, crushed

1/4 teaspoon chili powder

1 teaspoon pumpkin pie spice

1 tablespoon (10 g/0.4 oz) powdered erythritol or Swerve

1/2 teaspoon ground cinnamon

2 tablespoons (20 g/0.7 oz) powdered erythritol or Swerve

1/4 teaspoon sugar-free maple extract

1 teaspoon fresh orange zest

2 tablespoons (20 g/0.7 oz) powdered erythritol or Swerve

1/8 teaspoon sea salt

1/2 teaspoon ground cinnamon

1 tablespoon (10 g/0.4 oz) powdered Erythritol or Swerve

In a medium bowl, mix the softened butter and your preferred spices, herbs, and other ingredients. Spoon the butter onto a piece of parchment paper. Wrap the butter tightly and roll it to create a log shape. Twist the ends of the paper in opposite directions to seal. Store the butter in the fridge for up to a week or freeze for up to 6 months. To freeze it, it helps if you slice it into as many servings as needed. Instead of butter, you can also use ghee or virgin coconut oil (both for sweet and savory butter), and lard or duck fat (for savory butter). If you use butter alternatives, pour the mixture into a silicone ice cube tray and refrigerate: it’s perfect for portion control!

NUTRITION FACTS PER SERVING (AVERAGE PER 14 G/1/2 OZ):

Total carbs: 0.5 g / Fiber: 0.1 g / Net carbs: 0.4 g / Protein: 0.2 g / Fat: 9.9 g / Calories: 90 kcal

Macronutrient ratio: Calories from carbs (2%), protein (1%), fat (97%)

◁ Garlic & Herb Focaccia

This flavorful grain-free, nut-free focaccia is based on one of the most popular recipes on my blog. It’s ultra-low in net carbs, and makes an ideal addition to your lunchbox!

1/2 cup (75 g/2.6 oz) flax meal

1/3 cup (40 g/1.4 oz) coconut flour

2/3 cup (80 g/2.8 oz) psyllium husk powder

1 teaspoon sea salt

1/2 teaspoon black pepper

1 teaspoon baking soda

1 tablespoon (4 g/0.2 oz) chopped thyme, or 1 teaspoon dried thyme

1 tablespoon (4 g/0.2 oz) chopped rosemary, or 1 teaspoon dried rosemary

2 cloves garlic, crushed

1/2 cup (120 ml) extra-virgin olive oil

8 large egg whites

2 teaspoons (10 ml) cream of tartar or apple cider vinegar

1 cup (240 ml) lukewarm water

Preheat the oven to 350°F (175°C, or gas mark 4). Line a baking tray with heavy-duty parchment paper. In a bowl, combine the flax meal, coconut flour, psyllium powder, salt, pepper, and baking soda. In another bowl, combine the thyme, rosemary, garlic, and olive oil.

In a third bowl, beat the egg whites until they create soft—but not stiff—peaks. Add the cream of tartar while beating (this will help them stay fluffy).

Using an electric mixer, add the lukewarm water and half of the herb-oil mixture to the bowl with the dry ingredients and process well (reserve the remaining herb-oil mixture for topping). Immediately after you pour in the water and herb-oil mixture, add a quarter of the whipped egg whites to make the dough fluffy, mixing well. Then gently mix in the remaining egg whites.

Transfer the dough to the tray lined with parchment paper. Use your hands to flatten it until you create a rectangle, slightly over 1/2 inch (1 cm) thick. Using your fingers, create small dimples in the dough, then pour over the remaining herb-oil mixture. Bake for 25 to 30 minutes. When done, place on a cooling rack for 5 minutes, then cut into 16 pieces (4 rows by 4 columns). Store at room temperature covered with a kitchen towel for up to 3 days, or freeze for up to 6 months.

NUTRITION FACTS PER SERVING (1 SLICE):

Total carbs: 7 g / Fiber: 5.8 g / Net carbs: 1.2 g / Protein: 3.5 g / Fat: 9.8 g / Calories: 113 kcal

Macronutrient ratio: Calories from carbs (4%), protein (13%), fat (83%)