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Index
Cover
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
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