Intro -- Title Page -- Introduction -- Chapter One: Meal Planning and Prepping -- 1: Stock Your Kitchen with the Necessary Tools -- 2: Fill Your Pantry with the Essentials -- 3: Write Out a Weekly Calendar -- 4: Schedule a Specific Day for Meal Planning and Prepping -- 5: Shop and Meal Prep on the Same Day -- 6: Stick To the Basics -- 7: Put Your Phone on Airplane Mode and Set a Timer -- 8: Create a List of Your Favorite Go-To Recipes -- 9: Buy Pre-Sliced or Riced -- 10: Clean the Kitchen First -- 11: Multitask -- 12: Use Premade Ingredients -- 13: Keep Egg Cups in the Freezer -- 14: Freeze Cauliflower in Muffin Tins -- 15: Pre-Pack Easy Snacks -- 16: Divide Up Your Meals Immediately -- 17: Supplement Home Cooking with Meal Kits -- 18: Keep Hard-Boiled Eggs in the Refrigerator -- 19: Double Up -- 20: Cook Some Things Ahead of Meal Prep Time -- Chapter Two: Grocery Shopping and Budgeting -- 21: Organize Your Shopping List by Section -- 22: Bring Your Own Grocery Bags -- 23: Shop Around Restock Times -- 24: Shop on a Full Stomach -- 25: Invest In a Chest Freezer and Vacuum Sealer -- 26: Treat Avocados Like Gold -- 27: Grab Perishable Items from the Back -- 28: Check Local Farms for Meat Shares or Bulk Meat -- 29: Make Your Own Condiments -- 30: Stock Up on Sales -- 31: Check for Case Discounts -- 32: Order Pantry Staples Online -- 33: Stock Up on Frozen Vegetables -- 34: Pay in Cash -- 35: Use a Delivery Service -- 36: Be Discerning with Your Coupons -- 37: Watch Your Portions -- 38: Check the Price per Ounce -- 39: Make Leftovers Soup -- 40: Buy Cheaper Cuts of Meat -- Chapter Three: Eating Out -- 41: Ask If You Can Pick the Restaurant -- 42: Check the Online Menu or Call the Restaurant -- 43: Bring Your Own Dressing -- 44: Use the Drive-Thru to Your Advantage -- 45: Swap Out the Starch -- 46: Ask for Extra Butter or Oil -- 47: Fill Up on Salad.

48: Have a Snack Before Heading Out -- 49: Stick To the Smaller Sizes -- 50: Remove All Temptations from the Table -- 51: Opt for Grilled Instead of Fried -- 52: Get Creative with Dessert -- 53: Use the Menu to Make Your Own Meal -- 54: Utilize a Convenience Store -- 55: When in Doubt, Order Breakfast -- 56: Ask for Dressing and Sauces on the Side -- 57: Order Coffee Like a Pro -- 58: Order First -- 59: Ask for What You Want -- 60: Bring Your Own Dessert -- Chapter Four: Drinking and Socializing -- 61: Go to Social Events When You Want To -- 62: Keep Your Drinks Low-Carb -- 63: Use Electrolyte Drinks As Mixers -- 64: Be Discerning about Your Beer -- 65: Keto-Fy Your Favorite Drink -- 66: Ask for Seltzer Water with a Lime Wedge -- 67: Pair Alcohol with a Meal -- 68: Drink on a Full Stomach -- 69: Alternate Each Drink with Water -- 70: Take Timed Supplements -- 71: Have a Snack Before Bed -- 72: Bring Keto-Friendly Appetizers -- 73: Give It to Them Straight -- 74: Prepare Keto Foods to Come Home To -- 75: Learn to Say No -- 76: Set an Expectation -- 77: Seek Out Conversations -- 78: Save Your Carbs for Your Night Out -- 79: Drink Spirits Straight Up -- 80: Forgive Yourself -- Chapter Five: Curbing Hunger -- 81: Understand the Different Types of Hunger -- 82: Keep a Hunger Journal -- 83: Keep Yourself Busy -- 84: Keep Snacks On Hand -- 85: Work Around Your Triggers -- 86: Eat Healthy Fat with Every Meal -- 87: Add Butter to Your Coffee -- 88: Keep Those Carbs As Low As Possible -- 89: Spice Up Your Meals -- 90: Eat More Fiber -- 91: Get on a Regular Sleep Schedule -- 92: Figure Out If You're Eating Enough -- 93: Account for Exercise -- 94: Love What You Eat -- 95: Try Yoga -- 96: Reduce Stress -- 97: Take a Probiotic Supplement -- 98: Snack On a Fat Bomb -- 99: Sip Some Tea -- 100: Consider Exogenous Ketone Supplements.

Chapter Six: Tracking and Optimizing Your Macros -- 101: Calculate Your Calorie Needs -- 102: Decide On Your Goals -- 103: Allow Yourself a Predetermined Range -- 104: Know the Difference Between Sugar Alcohols -- 105: Pay Attention to Net Carbs -- 106: Use a Carb-Tracking App -- 107: Share Meal Plans -- 108: Cut Yourself Some Slack -- 109: Get a Food Scale -- 110: Weigh Your Food Before Cooking -- 111: Buy Keto-Friendly Protein Powder -- 112: Distribute Your Macros Evenly Throughout the Day -- 113: Make the Most of Your Foods -- 114: Stick To the Same Meals -- 115: Prioritize Your Protein Goals -- 116: Trust the Process -- 117: Count Everything You Eat and Drink -- 118: Track Your Micronutrients Too -- 119: Adjust Carbs with Exercise Changes -- 120: Consult a Nutritionist or Coach -- Chapter Seven: Dealing with Carb Cravings -- 121: Limit Your Sweets -- 122: Boost Your Serotonin Levels -- 123: Reroute Your Thought Patterns -- 124: Check Your Protein Intake -- 125: Drink a Glass of Water -- 126: Play a Game on Your Phone -- 127: Reach for Something Minty -- 128: Cut Down on Coffee -- 129: Support Your Adrenal Glands -- 130: Eliminate Temptations from Your Home -- 131: Weigh the Pros and Cons -- 132: Tap Your Forehead -- 133: Light a Candle -- 134: Distract Yourself -- 135: Tell Yourself You Can Have It Later -- 136: Go to Bed Earlier -- 137: Enjoy a Healthier Version -- 138: Imagine Giving In Before You Actually Do -- 139: Give In to the Craving -- 140: Support Yourself Physically and Mentally -- Chapter Eight: Optimizing Weight Loss -- 141: Double-Check for Hidden Carbs -- 142: Watch the Fat -- 143: Go Easy on the Dairy -- 144: Double-Check Your Protein -- 145: Limit Processed Foods -- 146: Ditch Artificial Sweeteners -- 147: Try Intermittent Fasting -- 148: Track Your Calorie Intake -- 149: Recalculate Your Macros As You Lose Weight.

150: Don't Rely on Ketone Strips -- 151: Curb That Snacking Habit -- 152: Limit Alcohol -- 153: Supplement with MCTs -- 154: Get Active -- 155: Eat in a Quiet Spot -- 156: Drink More Water -- 157: Chew Slowly -- 158: Limit Baked Goods -- 159: Adjust Your Expectations -- 160: Check In with Your Doctor -- Chapter Nine: Turning Keto into a Lifestyle -- 161: Incorporate Keto Cycling -- 162: Change Your Perspective -- 163: Allow Yourself to Have Off Days -- 164: Make Like-Minded Friends -- 165: Reward Yourself (but Not with Food) -- 166: Learn Everything You Can about the Keto Diet -- 167: Combat Boredom with a Change -- 168: Clean Up Your Diet -- 169: Hone Your Cooking Skills -- 170: Make Keto Versions of Your Favorite Foods -- 171: Make Your Home Keto-Friendly -- 172: Harness the Power of Fathead Dough -- 173: Find a Fasting Strategy That Works for You -- 174: Ditch the Word "Diet" -- 175: Find Your Motivators -- 176: Make Your Goals Specific -- 177: Take Pictures -- 178: Find Your Long-Term Carb Range -- 179: Practice Mindful Eating -- 180: Focus On Overall Health -- Chapter Ten: Troubleshooting Your Diet and Lifestyle Habits -- 181: Take Psyllium Husk to Stay Regular -- 182: Time Workouts with Higher-Carb Meals -- 183: Get a Food Sensitivity Test -- 184: Cut Back on Supplemental Fats and Oils -- 185: Cook Your Vegetables -- 186: Make Sure You're Getting Plenty of Electrolytes -- 187: Eat More Salt -- 188: Double-Check Sugar Alcohols -- 189: Prioritize Personal Hygiene -- 190: Check for Gut Irregularities -- 191: Eat Tryptophan-Rich Foods -- 192: Take Care of Your Skin -- 193: Cut Back on Workout Intensity -- 194: Get More Magnesium -- 195: Spread Water Evenly Throughout the Day -- 196: Create an Ideal Sleep Environment -- 197: Adjust Protein to Your Exercise Routine -- 198: Increase Your Potassium Intake -- 199: Keep Your Breath Fresh.

200: Give Your Hair Some Extra Attention -- About the Author -- Index -- Copyright.