Complete Keto: A Guide to Transforming Your Body and Your Mind for Life

by Drew Manning

Overview

New York Times best-selling author and expert trainer Drew Manning offers a ketogenic lifestyle reset that really works. His highly accessible program is filled with the practical tools, emotional support, and real-life wisdom readers need to get lasting results.

Keto for your life!

A ketogenic diet can kick start incredible weight loss, cut through brain fog, boost your energy, and even relieve some health conditions by reducing inflammation throughout your body. It can also be difficult to stick with once the two, three, or four weeks of a program are up. Lifestyle changes just aren't sustainable if you don't have the right support.

This is where health and fitness expert Drew Manning comes in--with a solution that goes way beyond willpower. Complete Keto offers a total ketogenic lifestyle reset that's based on a deep understanding of the challenges in living keto, as well as the benefits it brings and the science that makes it work. It's keto for life--your life.

In these pages, you'll find:

All the nuts and bolts of keto, including what to eat, what to avoid, and how to adapt the plan if you're vegan or vegetarian

Drew's signature 30-Day Keto Cleanse to jump-start your journey

A second-phase plan for living keto long-term

More than 75 delicious recipes for eating keto, illustrated with mouthwatering photos

Easy-to-follow exercise routines

Supportive strategies for a journey of true transformation--in body, mind, and spirit

Changing your lifestyle can be hard no matter what diet you choose, but this authoritative, engaging book brings true transformation with keto within your reach. Drew's comprehensive program is filled with the practical tools, emotional support, and real-life wisdom you need to create lasting change and become the best version of you. Your keto journey begins here--and Drew is an amazing companion every step of the way.

Product Details

ISBN-13:	9781401956264
Publisher:	Hay House Inc.
Publication date:	02/12/2019
Pages:	376
Sales rank:	1,041,389
Product dimensions:	7.60(w) x 9.10(h) x 1.10(d)

About the Author

Health and fitness expert Drew Manning is the New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the burgeoning Keto Diet movement. Drew is also the creator of the A&E Show Fit to Fat to Fit and the host of The Fit2Fat2Fit Experience podcast. With over a million social media followers, Drew continues to transform people's lives all around the world. Known for his straightforward and empathetic fitness and health coaching, Drew has been featured on The Dr. Oz Show, CNN, Good Morning America, The Tonight Show, The View, and MSNBC, among other media outlets. He lives in Salt Lake City, Utah, with his daughters, who remind him every day not to take things too seriously.

Table of Contents

Introduction xi

Part 1 Complete Keto 101 1

What Is the Ketogenic Diet? 2

Myths about Keto 5

Benefits of a Keto Lifestyle 11

The Keto Macros 13

Vegan and Vegetarian Keto Macros 15

What to Eat on a Keto Diet 16

What to Avoid on a Keto Diet 19

Women on Keto 23

Emotional Support for Your Journey 24

Part 2 Getting Started 35

Keep It in Context 37

How to Know You're in Ketosis 39

Being in Ketosis vs. Being Keto-Adapted 42

Keto Dos & Keto Don'ts 43

Supplements for a Ketogenic Diet 57

I Got 99 Problems but Keto Flu Ain't One 60

Dining Out and Travel 61

Frequently Asked Questions 66

Vegan and Vegetarian Options 68

Keto and Alcohol 68

Overcoming Emotional Challenges with Food 70

Part 3 Phase One CK 79

Fitness for When You Are in Ketosis 82

Meditating 84

Positive Affirmations 86

Fasting 86

Let's Get to It! 89

Vegan and Vegetarian Meal Plans 126

Part 4 Phase Two: Keto for Life 135

Extended Fasting 141

Reintroducing Dairy and Nuts 142

Targeted Keto Diet 142

Cyclical Keto Diet 144

Intermittent Keto Diet 147

Testing for Ketosis Long-Term 148

Hacks for Overcoming Emotional Challenges Long-Term 149

Road Map for Success 153

Part 5 Exercise 159

Part 6 Recipes 179

Basics 181

Breakfast 187

Lunch 191

Dinner 249

Vegan/Vegetarian Recipes 307

High-Carb Recipes for Cyclical Keto Diet 323

Resources 327

Endnotes 330

Index 334

Acknowledgments 346

About the Author 349

Editorial Reviews

Complete Keto is the go-to guide for understanding all the basics of keto, from the low-carb to high-carb vegetables, and knowing keto must-haves! I love Drew’s approach of ditching the scales, not comparing ourselves to others, and giving our brain life. This keto plan helps us get rid of brain fog, be able to focus more than ever, and experience pure mental clarity so that we have more free time to enjoy our lives.”
— Liana Werner-Gray, best-selling author of The Earth Diet and 10-Minute Recipes

“As two people who have had the pleasure of knowing Drew both personally and professionally for years, we can attest to his genuine passion for helping others. His authenticity, never-ending quest for solutions, love and compassion for others, and ability to take complex issues and make them fun and easy to understand . . . [make] him a powerful teacher for us all.”
— Chris and Heidi Powell, celebrity fitness trainers and authors of Extreme Transformation

“Drew Manning has mastered the ketogenic diet, and he has the health and physique to prove it. Complete Keto will give you everything you’ll ever need to master the keto diet, as well. The framework, the science, and the recipes are incredible. But what sets this book apart are the tools to support a real change in your mind-set to help you knock your health goals out of the park!”
— Shawn Stevenson, international best-selling author of Sleep Smarter

“Having experimented with a vegan ketogenic diet, I found myself wishing I had an expert guide to support me. Drew Manning takes the often complicated keto lifestyle and distills it into effective, actionable guidance on both nutritional and emotional levels. His deep knowledge and big heart will help you ditch the scale and anchor yourself in more soulful motivations on your journey into optimal health.”
— Jason Wrobel, Cooking Channel TV host, celebrity vegan chef, and best-selling author of Eaternity

“If you’re looking for a practical, step-by-step guide to completely transform your body and mind with a ketogenic diet, you need to read this book now.”
— Tom Bilyeu, entrepreneur and co-founder of Quest Nutrition

From the Publisher