Table of Contents
Acknowledgments viii
Preface ix
Introduction x
1 The Norm-and Why We Are Here 1
2 You Can Take Charge of Your Health 7
Part I The Ins and Outs of Keto
3 What Is a Keto Diet? 13
4 The Many Health Benefits of a Keto Diet 19
5 Three Additions to Make a Keto Diet Even Healthier 27
6 Three Subtractions to Make a Keto Diet Even Healthier 39
7 How You Lose Weight on a Keto Diet 51
8 Understanding Fats (Macro 1) 64
9 Understanding Proteins (Macro 2) 74
10 Understanding Carbs (Macro 3) 82
11 Are You in Ketosis? 89
12 How to Beat the Keto Flu 97
13 Seven Steps to Starting Your Keto Diet 107
14 Get the Most From Your Keto Diet 119
Part II The Mediterranean-Keto Lifestyle
15 A Lifestyle Worth Living 127
16 Sixteen Reasons to Live the Mediterranean-Keto Lifestyle 132
17 What the Mediterranean-Keto Lifestyle Looks Like 140
18 Three Steps to Starting Your Mediterranean-Keto Lifestyle 151
19 Ten Tips for Your Mediterranean-Keto Lifestyle 156
20 Go Ahead, Taste Your Mediterranean-Keto Lifestyle 165
Part III Recipes for a Healthy Mediterranean-Keto Lifestyle
21 Tasty Meal Ideas 169
Breakfast Scramble 171
Fruit and Almond Pancakes 172
Chocolate Peanut Butter Shake 173
Nutty Cereal 174
Salmon and Avocado Lettuce Wraps 174
Keto Breakfast Porridge 175
Quick Berry Muffin 176
Berry Power Smoothie 176
Green Deviled Eggs 177
Hearty Vegetable Frittata 178
Keto Zone Coffee 178
Avocado and Tomato Salad 179
Garlicky Shrimp and Asian Cucumbers 180
Chili-Spiced Salmon Over Wilted Spinach 181
Seeded Bread Sandwiches 182
Keto Burgers and Sweet Potato Wedges 183
Cilantro Chicken Soup 184
Chicken or Tongol Tuna Salad on Greens 185
Keto-Friendly Chili 186
Fajita Skewers 187
Keto Cobb Salad 188
Asian Stir Fry 189
Shrimp Scampi 190
Mediterranean-Keto Pizza 191
Chinese Chicken Strips 192
Curried Shrimp and Broccoli 193
Stuffed Pork Chops 194
Garlic Steak and Cauliflower Rice 195
Macadamia Nut-Crusted Wild Tilapia 196
Zoodles 197
Red Curry Chicken 197
Cauliflower Hummus 198
Zingy Avocado Dip 199
Nutty Granola Bars 199
Smoked Salmon and Cucumber Bites 200
Keto Crackers 201
Chocolate Peanut Butter Power Balls 201
Frozen Lemon Cream 202
Chia Seed Pudding 202
Keto Molten Lava Cake 203
Conclusion 204
Appendix A Recommended Supplements 205
Appendix B What to Do When Your Weight Loss Plateaus 208
Appendix C What Bumps You Out of Ketosis? 212
Appendix D What to Stock in Your Fridge and Pantry 214
Appendix E Tests You Can Ask Your Doctor to Request 217
Appendix F Foods That Contain Gluten and Usually Stop Weight Loss 219
A Personal Note From Don Colbert, MD 222
Notes 223
Index 238