Cover image for Keto : the complete guide to success on the Ketogenic Diet, including simplified science and no-cook meal plans / Maria Emmerich, Craig Emmerich.
Keto : the complete guide to success on the Ketogenic Diet, including simplified science and no-cook meal plans / Maria Emmerich, Craig Emmerich.
Publication Information:
Las Vegas : Victory Belt Publishing Inc., 2018.
Physical Description:
320 pages : illustrations (chiefly color) ; 24 cm
Added Author:


Call Number
Material Type
Home Location
613.2833 EMM Book Adult General Collection

On Order

Nechako Branch1On Order



The ketogenic diet has gained in popularity, but that has led to some bad information being shared. You can do keto right, and you can do keto wrong. This book is all about how to do keto the right way!

Despite what health science has beaten into us over the last fifty or so years, humans thrive on high-fat, low-carb diets. Millions of people around the world have discovered that a ketogenic lifestyle is the key to weight loss, disease prevention and intervention, and a more vibrant life. Gone are the days of constant hunger and low energy. This book leads you on a path to better health, a slimmer waistline, elimination of cravings, and endless energy.

Craig and Maria Emmerich have partnered to write a book that digs deep into the science of ketogenic dieting, explaining how dozens of diseases can be cured or controlled through keto and how ketogenic diets are fueling a new breed of athlete--all in an easy-to-understand way that breaks down the complicated science for you.

Keto is the definitive resource to the ketogenic lifestyle. Inside, you'll learn

How you can beat cancer, obesity, metabolic syndrome, coronary artery disease, high cholesterol, Alzheimer's, dementia, ADHD, anxiety, and depression into submission by making some simple yet impactful changes to your diet. How cholesterol and diabetes medications could very well be making you sicker rather than better. How generations of bad advice--designed to sell sugar, not health--has killed millions who blindly trusted the medical community and, worse still, the government to tell them the truth. How overconsumption of carbohydrates is bad for your health and could be at the root of what ails you. How changing your inputs--the foods you eat--can change your outputs, meaning your quality of life. How our bodies work, including oxidative priority, fat flux, and lipolysis, explained in such a way that everyone can understand how our bodies really process what we put into them. How inflammation is at the root of many diseases and how modern diets that are rife with sugar, carbs, and omega-6 oils are sending us to early graves. How hormones control mood swings, sex drive, blood sugar levels, muscle tone, fat-burning ability, metabolism, the immune system, and much more--and how adopting a ketogenic lifestyle can change your waistline and your life! How to stock your pantry with the right foods and make meal plans that are delicious and easy to follow and, most importantly, are the pathway to a longer, healthier life. How you can build muscle and perform at your best on a low-carb, high-fat diet. No, we're not making that up! Which foods are the most nutrient dense to feed our cells the vitamins and minerals they need. How to sort through the confusion and conflicting information about what a ketogenic diet is. This book clears it all up, dispelling the myths of ketogenic diets.

So, enjoy those healthy animal proteins. Gnaw on that rib bone. And say no to that plate of "heart-healthy" pasta. New York Times bestselling author Maria Emmerich and her husband, Craig, are going to take you on a journey to a new life--one that helps you lose weight, build muscle, and live the life nature intended you to live!

Author Notes

Maria Emmerich is a wellness expert in nutrition and exercise physiology and the founder of . Maria's success stems from her passion for helping others reach and sustain optimal health through programs and education that works on a personalized level. After struggling with her weight throughout her childhood, she decided to study health and wellness so she could help others who are discouraged by their appearance and do not feel their best mentally. Maria understands the connection between food and how it makes us all feel on the inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat. She is the author of several cookbooks and three nutritional guidebooks, including: Global Bestseller The Ketogenic Cookbook. Other books include: Secrets to a Healthy Metabolism , with foreword by Dr. William Davis, New York Times bestselling author of Wheat Belly, Keto-Adapted which includes a foreword by Dr. Davis and excerpts from Dr. David Perlmutter, author of the New York Times bestseller Grain Brain . Maria's blog, , includes a unique combination of innovative recipes using alternative ingredients to less-healthy options and easy-to-understand explanations of why these options are better for our health.

Table of Contents

Chapter 1 The Failures of Modern Nutritional Guidancep. 6
Healthcare and Prescriptionsp. 10
Flawed Dietary Guidelinesp. 11
Overconsumption of Carbohydratesp. 17
Sugar Accelerates Agingp. 22
Chapter 2 The Disease Treep. 26
Inflamed Adipose Tissue Causes Insulin Resistancep. 29
What About Cholesterol?p. 31
What Markers Should You Use to Determine Your Health?p. 35
Triglyceride-to-HDL Ratiop. 40
Vitamin D Levelsp. 40
Reversing the Root Causesp. 40
Eat the Right Foodsp. 47
Chapter 3 How Our Bodies Workp. 48
Metabolic Fuelsp. 51
Thermic Effect of Foodp. 54
Oxidative Priorityp. 55
Lipolysisp. 58
Fat Fluxp. 61
Do Calories Matter?p. 64
More About Alcoholp. 66
How to Get into a Negative Fat Flux (Lose Fat)p. 68
Chapter 4 What Is a Well-Formulated Ketogenic Diet?p. 70
Macronutrient Targetsp. 71
Formulating a Ketogenic Diet for Weight Loss and Healingp. 73
A Well-Formulated Ketogenic Dietp. 77
Fat in a Keto Dietp. 79
The Benefits of Being Keto-Adaptedp. 86
Protein-Sparing Modified Fastingp. 88
Keto Familiesp. 89
An Ideal Keto Day for Healing and Weight Lossp. 93
Chapter 5 Hormonesp. 96
Hormones Run Our Metabolismsp. 97
The Thyroid Glandp. 98
The Glucagon-Insulin Connectionp. 101
Human Growth Hormone (HGH)p. 102
Leptinp. 105
Ghrelinp. 108
Estrogen and Progesteronep. 111
Effects of Estrogen Dominancep. 113
Testosteronep. 113
DHEAp. 116
Cortisolp. 118
Chapter 6 Modifications for Diseasep. 120
Crohn's Disease and Colitisp. 121
High Blood Pressurep. 124
Thyroidp. 126
Goutp. 130
Acid Reflux and Indigestionp. 132
Gallbladder Removalsp. 136
Gastric Bypassp. 137
Acne, Eczema, and Other Skin Issuesp. 137
Asthmap. 140
Depression, Anxiety, and Other Mood Issuesp. 142
Fertility and Pregnancyp. 152
Menopause: Weight Gain and Osteopeniap. 157
Alzheimer's Disease and Dementiap. 159
Bone Health (Osteopenia and Osteoporosis)p. 162
Autoimmune Diseasep. 167
Chronic Pain and Inflammation (Arthritis, Fibromyalgia)p. 171
Cancerp. 176
Metabolic Syndrome and Type 2 Diabetesp. 183
Type 1 Diabetesp. 185
Chapter 7 Common Mistakesp. 188
Dispelling Keto Mythsp. 191
Troubleshooting: Why It Might Not Be Workingp. 198
Common Keto Mistakesp. 199
Willpower to Fastp. 200
Adrenal Fatiguep. 208
Tips for Reducing Stressp. 211
Chapter 8 Nutrients in a Keto Lifestylep. 212
Meat, the Real Superfoodp. 215
Vegetables and Our Digestive Tractsp. 221
Vegetables and Antinutrientsp. 223
Paleo Vegetablesp. 225
The Fiber Mythp. 225
What About Meat and Cancer?p. 227
Final Thoughtsp. 229
Chapter 9 Fastingp. 230
Intermittent Fastingp. 232
Longer Fasts Allow Apoptosis to Occurp. 238
Chapter 10 Exercise and Keto Athletesp. 242
Common Mythsp. 244
Using Exercise Effectively in a Ketogenic Lifestylep. 248
Exercise Tips for Burning More Fatp. 258
The Exercise of Daily Activitiesp. 260
The Dangers of Too Much Exercisep. 260
Exercising in Ketosisp. 262
Chapter 11 Meal Plans and Pantry Listp. 266
Stocking Your Refrigerator, Freezer, and Pantryp. 267
No-Cook 7-Day Meal Planp. 283
No-Cook 7-Day Dairy- and Nut-Free Meal Planp. 285
Chapter 12 A Checklist for Accelerated Healingp. 288
Cold Therapy and Activating Brown Fatp. 289
More Ways to Help Your Mitochondriap. 292
Checklist for Accelerating Healing and Weight Lossp. 294
Why Weight Loss Gets Harderp. 301
What to Do After a Cheatp. 303
In Closingp. 304
End Notesp. 306
Indexp. 312