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Index
INTRODUCTION Hey, I’m Leanne A New Kind of “Diet” The State of Your Body Is in Your Control Weight Loss Isn’t Just About Calories About This Book PART 1: WHAT IS THE KETOGENIC DIET? Chapter 1 WHAT KETO IS AND WHY YOU WANT IN ON THE PARTY What Happens in Your Body When You Eat Keto Unifying Paleo and Low-Carb Is Keto Right for You? What About Cholesterol? And Other Concerns About Eating Fat Chapter 2 FIFTY SHADES OF THE KETO DIET: DO WHAT WORKS FOR YOU Protein and Where the Standard Ketogenic Diet Falls Short If You Want to Eat All the Carbs … Do It! Customizing Keto Chapter 3 THE KETO EXPERIENCE Your Macros and Tracking How to Know Whether You’re in Ketosis What to Expect When You Go Keto Fasting and Ketosis: The Power Couple Working Out on the Keto Diet Supplements Chapter 4 KETO AT AND AWAY FROM HOME: BUYING GROCERIES, EATING OUT, AND TRAVELING The Price of Groceries Grocery Store Guide Travel Guides Keto, Restaurant Style Chapter 5 TROUBLESHOOTING Can’t Adapt or Overcome a Weight Plateau Keto Flu Physiological Insulin Resistance Acne Constipation Dragon Breath Scalp Issues: Dandruff, Itchiness … Lowered Alcohol Tolerance Elevated Cholesterol Hair Loss Insomnia Keto Rash Adapted but Still Not Feeling Right PART 2: EATING KETO Chapter 6 FOOD: THE GOOD, THE BAD, AND THE UGLY What You’ll Be Eating, and Not Eating Food Quality Keto Power Foods Food Lists Sweeteners Alcohol Coconut Products Fermented Foods Salt Adjustments for Special Diets Chapter 7 FATS TO LOVE, FATS TO HATE, FATS TO RUN AWAY FROM Saturated Fats Monounsaturated Fats (MUFAs) Polyunsaturated Fats (PUFAs) Trans Fats Practical Oil Guide Everything MCT Oil Using Keto Fats and Oils Whole-Food Fats Chapter 8 QUITTING GRAINS AND DAIRY Going Dairy-Free: All Your Options Going Grain-Free PART 3: KETO IN THE KITCHEN Chapter 9 KETO FUNDAMENTALS Bone Broth Your Low-Carb Noodle House Preparing Nuts and Seeds How to Render Fats (and Why You’d Want to) Chapter 10 COOKING KETO: TIPS, TRICKS, AND STRATEGIES One-Pan Meals Tricks and Shortcuts Chapter 11 USING THE RECIPES Kitchen Appliances and Tools Ingredients Making Sense of the Recipes Chapter 12 MEAL PLANS AND SHOPPING LISTS Classic Keto Meal Plan Pumped Keto Meal Plan Full Keto Meal Plan Adapted Fat Burner Meal Plan Daily Fat Burner Meal Plan PART 4: RECIPES Chapter 13 SAUCY & SPICY Chapter 14 CLASSIC BREAKFAST Chapter 15 SMALL BITES & SNACKS Chapter 16 SOUPS & SALADS Chapter 17 BEEF & LAMB Chapter 18 PORK Chapter 19 POULTRY Chapter 20 SEAFOOD Chapter 21 SIDES & ACCOMPANIMENTS Chapter 22 SWEET TOOTH SNACKS & DESSERTS Chapter 23 DRINKS RECIPE QUICK REFERENCE RECIPE INDEX SOURCES
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