Ramos Amy - The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle

THE COMPLETE KETOGENIC DIET FOR BEGINNERS The Complete Ketogenic Diet for beginNers Your Essential Guide to Livingthe Keto LifestyleAMY RAMOS Copyright 2016 by Rockridge Press, Berkeley, California No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or other-wise, except as permitted under Section 107 or 108 of the 1976 US Copyright Act, without the prior written permission of the publisher. Requests to the publisher for permission should be addressed to the Permissions Department, Rockridge Press, 918 Parker St., Suite A-12, Berkeley, CA 94710. Limit of Liability/Disclaimer of Warranty: The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering medical, legal or other professional advice or services.

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ISBN: Print 978-1-62315-808-8 | eBook 978-1-62315-809-5 Contents Foreword 6 Introduction 8

Ive spoken with patients who are using the ketogenic diet as recommended by the nutritionist at their cancer centers, and Ive even met people who have used the diet to combat anxiety and depression. In addition to weight loss, going keto helped me fight chronic vertigo, which prevented me from driving for three years. Glucose imbalance, the result of eating a diet heavy in breads, sugars, starches, and pasta, is said to be harmful to the brain, so its no wonder when glucose is replaced with ketones. A ketogenic diet can help to restore brain function for people who suffer with dementia and Alzheimers disease (also sometimes referred to as type 3 diabetes). A brain that isnt hopped up on sugar is a happy brain! This book youre about to read is an excellent guide to following a ketogenic diet, no matter how much weight you want to lose, or how much of your life you want to regain. https://www.ncbi.nlm.nih.gov/pubmed/19049574 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/ Whenever you approach a diet, you should go into it thinking that youre adapting to a healthier lifestyle.

However, in the ketogenic community, youll often find forums and Facebook groups riddled with ketogenic junkfood (Take your McDonalds burger, throw away the bun, and flip it inside out! Yeah! Keto-friendly!). What I love about this book is that it brings healthy ingredients to the forefront, without being snobby. This diet is heavy on fat, so why not choose healthy ones that provide additional health benefits, like coconut oil, ghee, and avocado? Hang those highly processed oils, like vegetable oils and soybean oils, out to dry. In addition, youll find specific examples throughout this book; for example, berries are a-ok, but you shouldnt eat bananas because they contain more than your daily intake of carbohydrates. And chapter 2, on setting up your kitchen, includes a crucial set of equipment for making delicious ketogenic meals (a cast-iron pan, especially!). The section on keto-friendly alternatives is particularly useful, because you may not know that a cup of milk has 13 net carbs, while unsweetened almond milk contains zero carbs (and is just as tasty!).

Ive known numerous people who assumed they can eat rice on this diet (its like Paleo, right?) and I need to explain that rice has 44 net carbs per (cooked) cup. When you tell them youre shooting for less than 20 net carbs per day, it just about blows their mind. And probably my favorite part of the book? Every recipe is 6 carbs! Thats some no-brainer type of keto stuff I can get behind. Enjoy this book and your path to ketogenic wellness!