- File Size: 37433 KB
- Print Length: 162 pages
- Simultaneous Device Usage: Unlimited
- Publisher: Rockridge Press (December 20, 2016)
- Publication Date: December 20, 2016
- Sold by: Amazon.com Services LLC
- Language: English
- ASIN: B01N9892Q6
- Text-to-Speech: Enabled
- Word Wise: Enabled
- Lending: Enabled
- Amazon Best Sellers Rank: #1,343 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle Kindle Edition
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From the Publisher
Sample Recipe: Pesto Zucchini Noodles
Serves 4 / Prep time: 15 minutes
For Herb-Kale Pesto:
1. Place the kale, basil, garlic, and yeast in a food processor and pulse until the mixture is finely chopped, about 3 minutes.
2. With the food processor running, drizzle the olive oil into the pesto until a thick paste forms, scraping down the sides of the bowl at least once.
3. Add a little water if the pesto is too thick.
4. Store the pesto in an airtight container in the refrigerator for up to 1 week.
PER SERVING (2 Tbsp.) Calories: 44; Fat: 4g; Protein: 1g; Carbs: 1g; Fiber: 0g; Net Carbs: 1g; Fat 82%/Protein 9%/Carbs 9%
For Zucchini Noodles:
1. Use a spiralizer or peeler to cut the zucchini into “noodles” and place them in a medium bowl.
2. Add 3/4 cup of the Herb Kale Pesto pesto and the Parmesan cheese and toss to coat, then serve.
PER SERVING Calories: 93; Fat: 8g; Protein: 4g; Carbs: 2g; Fiber: 0g; Net Carbs: 2g; Fat 70%/Protein 15%/Carbs 8%
- 1 cup chopped kale
- 1 cup fresh basil leaves
- 3 garlic cloves
- 2 teaspoons nutritional yeast
- ¼ cup extra-virgin olive oil
- 4 small zucchini, ends trimmed
- ¼ cup grated or shredded Parmesan cheese
About the Author
AMY RAMOS is the pen name of the author behind the bestsellers The Complete Ketogenic Cookbook for Beginners and the Easy Ketogenic Diet Slow Cooking cookbook (Rockridge Press). A professional chef for over 25 years, Amy is a passionate advocate for the ketogenic diet and the health benefits of a low-carb lifestyle. Her areas of expertise include recipe development, holistic health, and medically restricted diets.
Foreword writer AMANDA C. HUGHES is a ketogenic chef based in New England with nearly a decade of experience in developing and cooking popular low-carb and paleo recipes. Stemming from the success of her ketogenic food adventure blog, WickedStuffed.com, she authored the cookbook The Wicked Good Ketogenic Diet. Her advice and recipes have been described as “life-saving,” “hilarious,” “delicious,” and “nonsense free” by the hundreds of thousands of keto-loving home chefs who loyally follow her.
Rockridge Press is a trusted voice in health and diet books, publishing a wide variety of lifestyle guides and cookbooks, including multiple New York Times Best Sellers, such as Bacon & Butter: The Ultimate Ketogenic Diet Cookbook and The Wicked Good Ketogenic Diet Cookbook: Easy, Whole Keto Diets for Any Budget. The diet experts at Rockridge Press take pride in publishing thoughtful, well-researched books that help readers make positive lifestyle changes and build permanent healthy habits. Headquartered in Berkeley, California, Rockridge Press is situated in the heart of one of the healthiest regions in the world, the San Francisco Bay Area.--This text refers to an alternate kindle_edition edition.
What Readers Are Saying About <strongThe Complete Ketogenic Diet for Beginners:
"What I love about this book is that it brings healthy ingredients to the forefront, without being snobby. The section on keto-friendly alternatives is particularly useful, and every recipe is just 6 carbs! That’s some no-brainer type of keto stuff I can get behind."―Amanda C. Hughes, Keto Cook at WickedStuffed.com, author of Keto Life and The Wicked Good Ketogenic Diet
“This book was incredibly helpful for a keto newbie. I love that there are shopping lists that coordinate with the recipes!”―Nancy T.
“The author was informative and had a strong knowledge on Keto. I feel like this book has equipped me to be knowledgeable and successful with my new Keto low carb journey. Highly recommend this book to others.”―Ccoard--This text refers to an out of print or unavailable edition of this title.
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Chapter 2 - Go Keto in 5 steps. 1-clean out your pantry. Egads! No dates or peas, 2 of my favorites! 2-Go shopping and stock up on the basics- water, coffee, tea, spices, herbs, non-sugar sweeteners, lemon & lime juice, mayo, mustard, pesto, sriracha, broths, pickled foods, nuts & seeds, meats, eggs, wild caught fish, nonstarchy veggies, berries, avocados, full fat dairy, avocado oil, olive oil, butter, lard, bacon fat. 3-set up your kitchen with a food scale, food processor, spiralizer, hand mixer, and cast iron pan. 4- plan your meals, and 5 -exercise!
Part 2, the 14 day meal plan, not only gives you the meal outline for the week for breakfast, snack, lunch, snack, and dinner, but it gives you the nutritional breakdown of calories, fat, protein, carbs, fiber & net carbs, it then gives you what page to find the recipe on, THEN it gives you a weekly shopping list! Bonus!
Ramos includes basic ketogenics information at the front of the book and tips for eating away from home at the end. In between is a lot of helpful information.
The book contains a two week menu for beginners. (Face it, there's a 90% chance you won't follow it to the letter, but it does help set your thinking in the right direction.) For each individual week there's a shopping list which, by itself, will help you adjust your kitchen quite a bit. There are tips on the best sweeteners (Swerve over Splenda), the oils you'll need, produce, canned and bottled items, pantry items, and meats. Something to consider as you go along is that some items, like almond and coconut flour are expensive items to stock up on, but you'll use considerably less than non-keto recipes will use for regular flour. Do what you can afford. Just know that there are some must-have staples like coconut oil and olive oil.
The recipes themselves are divided into smoothies and breakfasts, appetizers and snacks, fish and poultry, meats, veggies and sides, desserts, and staples. Each individual recipe gives an overall "keto quotient" (how close it fits the idea balance of fats, carbs, and protein) as well as what each serving contains in calories and the fats, carbs, and protein for those servings. This makes life a lot easier if you are using a phone or tablet app to keep an eating record.
I find myself in the kitchen a lot more, but that's a good thing, especially since I'm gaining more energy and endurance from the diet. Since I live alone I've also invested in more plastic bags and containers. When I use one of the recipes I divide the finished product into the number of servings, eat one and bag the rest for the freezer or fridge.
Recipes include items like homemade salad dressings and mayonnaise in a good keto balance. Since I'm eating a lot more salad this has been handy to have. I also thought I would miss sweets but I've been using the book to make snacks with stevia products. There are some chocolate recipes using cocoa powder and oils that help stifle any chocolate cravings. The oils often melt at a little above room temperature so I put chocolate pieces in bags in the freezer and granola in the fridge in snack bags.
I have yet to find a recipe that didn't turn out well, though my tastebuds like a little more salt. Better to add it in later because you can't take it out once it's cooked. The only bad turnout I had was my mistake, assuming that coconut flour would substitute for almond flour. It won't.
There's a wide variety of tastes to help you learn your way through adapting the lifestyle to your tastes.
Top international reviews
However I tried to follow the weekly meal plan for week 1, and found that I simply did not have the time to prepare everything. Being a single person with a full time job and other commitments outside of work, there is no way I have time to prepare the 5 items a day (3 meals + two snacks), especially considering that recipes will always take a little longer the first time. Also doing that would make WAY too much food, and prepping it all ahead of time would only exacerbate that. I've already thrown out some leftovers because it's sat in the fridge too long.
The grocery list is a little bit too fancy for something marketed as an introduction - I'm not spending $70 on a lamb leg from my butcher just to get into this diet, even it makes 10 meals (which I wouldn't be able to go through by myself before it goes bad). It seems like the author threw her recipes together to achieve good numbers for the macros, without considering the practicality of the meal plan for a single person who isn't some kind of wizard chef with 4 hours a day available just for cooking.
I found it poorly laid out and confusing to read, jumping from text into a double spread of tables then back to the same thread of text three pages later.
The recipes are so simplistic as to be a bit insulting - a whole page dedicated to asparagus with walnuts, surprise, you griddle some asparagus with olive oil and add crushed walnuts! And a Camembert stuffed mushroom - guess how this one's made, are clearly just filler.
A part about exercise was such a throwaway and actually just advised "start doing a little more than you do now". Worthwhile content added there for sure.
This was clearly written for the author to cash in on the Keto popularity.
Don't waste your money.
Nothing new in the book and not particularly easy to read.