Table of Contents
Introduction 7
Chapter 1 Understanding Ketosis 9
What Is Ketosis? 9
How Your Body Obtains Energy 9
The Creation of Ketones 12
Ketosis and Weight Loss 13
How to Induce Ketosis 14
Signs That You Are in Ketosis 15
Managing Uncomfortable Symptoms 18
Chapter 2 The Ketogenic Diet 20
What Is the Ketogenic Diet? 20
Calculating Your Macronutrtent Ratio 21
Foods to Eat and Avoid 23
The Meaning of Keto Paleo 23
Starting a Ketogenic Diet 26
Planning Meals for Long-Term Success 30
Chapter 3 Fat and the Fat Bomb 32
Low-Fat Diet Myths 32
Why Fat Is Your Friend 37
Reducing Body Fat 38
Improving Your Blood Sugar and Insulin Levels 40
Feeling Satisfied While Losing Weight 41
What Are Fat Bombs? 42
Adapting to a High-Fat Diet 43
Using Fat Bombs for Success on the Ketogenic Diet 43
Chapter 4 Bails 45
Chapter 5 Chicken Skin Crisps 62
Chapter 6 Rollups 68
Chapter 7 Baked Avocado 73
Chapter 8 Savory Panna Cotta 81
Chapter 9 Prosciutto, Bacon, and Endive Cups 88
Chapter 10 Baked Finger Foods 103
Chapter 11 Savory Mousse 113
Chapter 12 Dressings, Dips, and Spreads 124
Chapter 13 Classic Sweet Fat Bombs 135
Chapter 14 Sweet Panna Cotta and Custards 148
Chapter 15 Truffles, Fudge, and Bark 161
Chapter 16 Cheesecake 183
Chapter 17 Sweet Mousse 192
Chapter 18 Snack Bars and Chia Puddings 201
Chapter 19 Frozen Fat Bombs 211
Chapter 20 Drinks and Smoothies 231
Appendix A Special Instructions for Fat-Bomb Cooking 248
Appendix B Ketogenic Shopping List 249
Appendix C Resources 251
Index 252
