Intro -- Title Page -- Copyright Page -- Table of Contents -- Introduction -- About This Book -- Foolish Assumptions -- Icons Used in This Book -- Beyond the Book -- Where to Go from Here -- Part 1 Succeeding with the Keto Lifestyle -- Chapter 1 Embracing Keto for Your Well-Being -- Exploring the Keto Diet -- Standard ketogenic diet -- Targeted ketogenic diet -- Cyclical ketogenic diet -- High-protein ketogenic diet -- Setting Realistic Expectations on Keto -- Use SMART goals to set yourself up for success -- Define your weight-loss goals or maintenance targets -- Measure your success -- Deciding Whether Keto Is Right for You -- You want to lose weight and keep it that way -- You want to avoid becoming diabetic -- You feel tired and sluggish most days -- Knowing When to Stop -- Signs of danger -- When you've achieved your goals -- Living a sustainable life on keto -- Chapter 2 Considering Keto's Numerous Health Benefits -- Realizing All That Keto Has to Offer -- Weight loss -- Improved body composition -- Increased energy -- Improved mental focus -- Better sleep -- Stabilized blood sugar -- Healthier cholesterol levels -- Lower blood pressure -- Reduced acne -- Fewer PCOS symptoms -- Less inflammation -- Disease prevention -- Epilepsy -- Diabetes and other metabolic disorders -- Fibromyalgia -- Cardiovascular disease -- Chapter 3 Transforming Your Kitchen into a Keto Kitchen -- Out with the Old -- Getting rid of hidden sugars in your kitchen -- Goodbye to flours, grains, and starchy veggies -- Tossing high-glycemic fruits -- Purging all processed foods -- Working with multiple diets in the same kitchen -- Tips for organizing cabinets -- Cooking from Scratch Gives You an Advantage -- Caloric availability -- Customizing recipes based on food sensitivities, allergies, and preferences -- Meal prepping -- Saving money.

Chapter 4 Choosing Keto-Appropriate Foods and Ingredients -- Discovering How to Shop for Keto -- Stocking up on eggs -- Opting for fattier cuts of meat and poultry -- Fishing for fatty seafood -- Going high fat in the dairy aisle -- Picking the best cooking oils -- Slathering on the butter and mayo -- Scoping out other great sources of healthy fats -- Grabbing low-carb veggies -- Choosing low-glycemic fruits -- Choosing the best artificial sweeteners -- Using Common Replacements for Keto -- Keto-friendly replacements for flour -- Almond flour and nut flours -- Coconut flour -- Ground flax meal -- Sunflower seed meal -- Keto-friendly replacements for cow's milk -- Changing Your Beverage Options -- Drinking water is so important -- Flavor your water with fruits and herbs -- Add a no- or low-calorie water enhancer -- Keep your water cold -- Avoiding zero-calorie soft drinks -- Chapter 5 Getting to Know Your Macros -- Calculating Macro Targets -- Determining total calories -- Indirect calorimetry -- RMR Calculators -- Realizing the importance of the high fat, moderate protein, and low carb balance -- Net carbs versus total carbs -- Personalizing Keto Goals -- Combining keto, your current lifestyle, and the lifestyle you want -- Targeting specific health conditions -- Vindicating dietary fat -- Upping your consumption of healthy fats -- Calculating your protein target -- Slashing your carb intake -- Chapter 6 Eating Out on Keto -- Choosing Keto-Friendly Restaurants -- Steakhouses and BBQ restaurants -- Buffets -- Seafood -- Mediterranean -- Chinese -- Japanese -- Avoiding Unnecessary Carbs and Maximizing Healthy Fats -- Looking at online menus before you arrive -- Tips and tricks for salad dressings -- Making Special Requests -- Replace starches with veggies -- Choose butter, cream or a high-fat sauce and skip the gravy.

Request a lettuce wrap instead of a bun or sandwich bread -- Ask for extra fats -- Opting for a Low-Sugar Beverage -- Dining at a Friend's House -- Chapter 7 Maximizing Keto with Intermittent Fasting -- Realizing the Benefits of Fasting -- Accelerating fat loss -- Enabling rapid muscle gain, repair, and recovery -- Improving muscle gain -- Repairing cells to strengthen muscles -- Helping muscles recover -- Improving skin tone -- Slowing aging -- Improving brain function -- Reducing inflammation -- Detoxifying cells -- Choosing a Fasting Method -- Common intermittent-fasting timelines -- One meal a day -- Practicing a weekly 24-hour fast -- Chapter 8 Overcoming Obstacles -- Entered Ketosis and Staying There -- Testing for ketosis -- Urinalysis testing -- Blood testing -- Breath analysis -- Maintaining ketosis -- Getting back into ketosis quickly -- Countering Common Problems -- Carb cravings -- Increasing fiber intake -- Managing dietary restrictions -- Dealing with Undesirable Side Effects -- The "keto flu" -- Cramps -- Constipation -- Diarrhea -- Keto breath -- Reduced strength or endurance -- Hair loss -- Gallstones -- Nutritional deficiencies -- Alleviating Social Concerns -- Getting your doctor on board -- Using your friends and family as cheerleaders -- Planning for parties -- Part 2 Creating Meals with Delicious Keto Recipes -- Chapter 9 Breakfasts -- Chapter 10 Appetizers -- Chapter 11 Soups -- Chapter 12 Salads -- Chapter 13 Lunches -- Chapter 14 Fish Dinners -- Chapter 15 Meat Dinners -- Part 3 Exploring Vegetarian Keto -- Chapter 16 Vegetarian Breakfasts -- Chapter 17 Vegetarian Appetizers -- Chapter 18 Vegetarian Lunches -- Chapter 19 Vegetarian Dinners -- Part 4 Maximizing Your Meals with Air Fryers, Slow Cookers, and Meal Prep -- Chapter 20 Air Fryer Recipes -- Chapter 21 Instant Pot and Slow Cooker Meals.

Chapter 22 Meal Prep for the Week -- Part 5 Enjoying Keto Drinks, Snacks, and Desserts -- Chapter 23 Drinks -- Chapter 24 Snacks -- Chapter 25 Desserts -- Part 6 The Part of Tens -- Chapter 26 Ten Health Conditions that Can Benefit from Keto -- Type 2 Diabetes -- Epilepsy -- Obesity -- Polycystic Ovarian Syndrome -- Autism -- Multiple Sclerosis -- Metabolic Syndrome -- Traumatic Brain Injury -- Alzheimer's Disease -- Migraine Headaches -- Chapter 27 Ten Celebrities Who Swear by Keto -- Halle Berry -- Megan Fox -- Vanessa Hudgens -- Kourtney Kardashian -- Adriana Lima -- Tim Tebow -- Katie Couric -- Lebron James -- Al Roker -- Vinny Guadagnino -- Chapter 28 Ten Benefits of Eating Healthy Fats -- Fat Is Essential to Brain Health -- Fats Boost the Immune System -- Promote Skin Health -- Fats Help Cholesterol -- Increase Muscle Mass -- Reduce Risk of Cancer -- Develop Strong Bones -- Rapid Weight Loss -- Fats May Prevent Heart Disease -- Improve Eye Health -- Appendix A Metric Conversion Guide -- Index -- EULA.