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The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle by [Amy Ramos, Rockridge Press, Amanda C. Hughes]

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Amy Ramos

The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle Kindle Edition

by Amy Ramos (Author), Rockridge Press (Author), Amanda C. Hughes (Foreword) Format: Kindle Edition

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Get to know keto—the simple, easy, and friendly way.

Starting the ketogenic diet can be overwhelming—so much to learn, so many resources to choose from. So why doesn’t somebody make it easy? We did. The Complete Ketogenic Diet for Beginners is your all-in-one resource for starting and sticking to the ketogenic diet. You get exactly what you need to make keto surprisingly simple; meal plans, shopping lists, support, and lots of keto-licious recipes.

The Complete Ketogenic Diet for Beginners includes:

75 Scrumptious Recipes—From Bacon-Artichoke Omelets to Pesto Zucchini Noodles, these easy-to-follow recipes can be prepared in 30 minutes or less.
14-Day Meal Plan—With breakfast, lunch, dinner, and snack suggestions, this book takes the guesswork out of starting your ketogenic diet.
The Big Picture—An overview explaining the fundamentals of the ketogenic diet and handy charts illustrating nutritional information help you master keto in no time.

Easy meets yummy meets healthy in this ketogenic diet book. Start losing weight and gaining a healthy lifestyle today.

Length: 162 pages	Word Wise: Enabled	Enhanced Typesetting: Enabled
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From the Publisher

ketogenic diet,ketogenic cookbook,keto diet,ketogenic,keto,keto diet,ketogenic diet for beginners

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%

Ingredients:

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

Review

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

Review

What Readers Are Saying About <strongThe Complete Ketogenic Diet for Beginners:

“This book was incredibly helpful for a keto newbie. I love that there are shopping lists that coordinate with the recipes!”―Nancy T.

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
X-Ray:

Enabled
Word Wise: Enabled
Lending: Enabled
Screen Reader: Supported
Enhanced Typesetting: Enabled
Amazon Best Sellers Rank: #572 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
- #2 in Low Carb Cooking
- #1 in Ketogenic Diet (Kindle Store)
- #1 in Macrobiotics

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5 star		64%
4 star		15%
3 star		11%
2 star		4%
1 star		5%

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Crazylabrat

It has it all! Diet outline, menus, nutritional values, shopping lists & recipes!

Reviewed in the United States on January 9, 2017

This book is split into 3 parts: The Ketogenic Lifestyle, The 14-day Meal Plan, and the recipes. Before this book, I really didn't fully understand what a Ketogenic Diet was. Chapter 1 defines it for me in 4 words, Low-Carb, High-Fat. This diet promotes fresh whole foods and healthy fats & oils, and cuts out processed, chemically treated foods. It also tells you that when you start a Keto Diet, you'll most likely experience the Keto-Flu!
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!

2,873 people found this helpful

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Connie Lee

Info about keto diet great - recipes not so much

Reviewed in the United States on January 19, 2018

Verified Purchase

The information in the first section was great, but the recipes were not as helpful as I had hoped. The ingredients are very expensive - I spent $130 shopping for just the first three days of meals and that didn't include the leg of lamb, which I skipped. Also, as a working mom, I would consider the amount of kitchen time as extreme. As an example, Day One includes a one-hour baking project for breakfast, followed by deviled eggs with bacon and avocado as a mid-morning snack, followed by a cooked chicken lunch, then a smoothie mid-afternoon snack, and a leg of lamb dinner with a side. Again, that's just the first day. Section 1 was great and I learned a great deal about keto lifestyle and issues. I would love the author to revise the meal plan and recipe sections to limit each day to no more than 90 minutes in the kitchen including prepping foods like boiling eggs, frying bacon, or cooking chicken which aren't currently included in her recipes times.

986 people found this helpful

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Teresamarie

NOT VERY INFORMATIVE 😝

Reviewed in the United States on March 15, 2018

Verified Purchase

Sorry I do not understand why all the good ratings 🤔 I am a beginner at this and I really wanted a book with information ...AND THIS IS REALLY NOT IT!!! WASTE OF $10 ...very limited pages on information ....Buy the book in the picture here it is packed with information AND recipes... this book is 10 STARS OUT OF FIVE...

546 people found this helpful

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kwdayboise (Kim Day)

Great book for beginners

Reviewed in the United States on April 5, 2017

Verified Purchase

When I decided to start ketogenics I bought a general book plus three cookbooks. This book was the smallest of the three cookbooks but easily the most useful.

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.

1,549 people found this helpful

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Amazon Customer

Great guide

Reviewed in the United States on March 8, 2017

Verified Purchase

Great guide for beginners, has lots a info, and well researched material to help you reach your goals. (lost 30lbs in under 3 months)

863 people found this helpful

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Jessica M

This book is great for beginners

Reviewed in the United States on April 19, 2017

Verified Purchase

This book is great for beginners! We have tried several recipes and they are great. nothing crazy to buy. Highly recommend!

432 people found this helpful

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Jack

I don't understand what others see in this book

Reviewed in the United States on July 24, 2018

Verified Purchase

I don't see what others see in this book. I also have Simply Keto by Suzanne Ryan and The Keto Diet by Leanne Vogel. The approach to keto outlined in The Complete Ketogenic Diet for Beginners is nothing like Leanne's approach, who believes everyone's keto diet is a bit different because everyone's body is different. The Complete Ketogenic Diet for Beginners feels very much like a one-size-fits-all approach to keto. If this where my first keto book, I would have never given keto a chance. The book is cheaper than The Keto Diet and Simply Keto, but it just isn't worth buying in my opinion. The pictures alone, in Simply Keto or The Keto Diet, make either of these books a much better choice -- The Keto Diet by Leanne Vogel being my #1. Then again, different strokes for different folks.

161 people found this helpful

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Top international reviews

Nigel Mason

Great information and recipes, but meal plans are not practical for one person

Reviewed in Canada on July 19, 2018

Verified Purchase

The book provides what it says: a good introduction to the diet. All the recipes so far have tasted great.

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.

93 people found this helpful

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Amazon Customer

Excellent book for starting

Reviewed in the United Kingdom on June 18, 2017

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Excellent book for starting. However... the recipes for week one and two serve between one and twelve portions. The shopping list doesn't mention how many portions are planned for. One of the egg recipes makes 12 portions and says I can keep it for 24 hours in the fridge ( what do I do with the other 10 portions?). So it really could have done with a decent editor. Despite the utter frustration and confusion this caused I feel it is a great starter book as I went out and bought stuff and got cooking and eating straight away. Completely confirmed my belief that sugar addiction is life- changing. I feel so much healthier, am never hungry and never crave food. Thank you for the great recipes.

61 people found this helpful

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Pink.Sara

Don't bother with this book if you have the internet - go read Reddit R/keto instead. It's far more informative.

Reviewed in the United Kingdom on April 19, 2018

Verified Purchase

This is a very high level glance at keto and contains no information you couldn't find from a ten minute read of the Reddit Keto boards. The author herself even recommends these!
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.

33 people found this helpful

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nicola

Disappointed 😔

Reviewed in the United Kingdom on August 18, 2017

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No pictures , all in American measurements not all receipes have breakdown of nutritional information , not everyday food

44 people found this helpful

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Michelle V.

But you can just as easily create this on pinterest

Reviewed in Canada on April 5, 2018

Verified Purchase

Honestly, just Google Keto diet and you'll find the exact same information for free. I guess the only upside of this book is the two week meal plan. But you can just as easily create this on pinterest. Not worth the buy in my opinion.

42 people found this helpful

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mike h

A waste of money

Reviewed in the United Kingdom on November 2, 2018

Verified Purchase

If you are new to the Keto diet as I am I would advise you to just explore the various websites that give free information. because they are just as good if not better than this book! The recipes I found to be different and perhaps more suited to a North American palette more than a UK one.

8 people found this helpful

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Amazon_customer

Great book and meal ideas

Reviewed in the United Kingdom on October 21, 2017

Verified Purchase

Great book and meal ideas. Can't afford to do the shopping lists suggested but easy enough to pick a few meals and get started with them.

3 people found this helpful

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A Goldie Loks

No pictures which I hated at first because I live off recipe pictures

Reviewed in Canada on February 21, 2018

Verified Purchase

No pictures which I hated at first because I live off recipe pictures, but don't let that detract from the awesome recipes this book has to offer! I have tried most of the recipes in here and they are among the best I've tried yet. A must buy if you're looking for recipe ideas for keto and it has a pretty good breakdown for keto newbies

22 people found this helpful

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J C

Nothing new in the book and not particularly easy to read

Reviewed in the United Kingdom on December 31, 2017

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It's work viewing this book if you do not have access to the internet.
Nothing new in the book and not particularly easy to read.

4 people found this helpful

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Aileen M. O'Connor

Best book I've found on Keto

Reviewed in the United Kingdom on December 20, 2017

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Best book I've found on Keto, most practical and down to earth so far. I wouldn't use all the recipes but good for giving you ideas. Problem: some major layout issues on the Kindle version

2 people found this helpful

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Amazon Customer

Easy to follow recipes

Reviewed in the United Kingdom on December 3, 2017

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Nice easy recipes but no portion advice, if your looking for a book to start you off this is not it.

4 people found this helpful

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Bede

All you would want to know about the Keto Diet

Reviewed in the United Kingdom on July 31, 2018

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In my opinion this is the Keto Bible. All one would want to know about Keto. The benefits, why and how. Detailed comparisons and alternative food sources. Great recipes. I cannot rate it high enough.

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A. I. J. Bane

Ver

Reviewed in the United Kingdom on April 12, 2019

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Ordered this for my friend, who is very pleased with it, she reports that the recipes are lovely.

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laurie

No good for vegetarians

Reviewed in the United Kingdom on July 6, 2019

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Totally useless

One person found this helpful

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Amazon Customer

Great book with straight forward meals

Reviewed in the United Kingdom on March 22, 2017

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Great book with straight forward meals. Need to write a book for busy people who don't have time to prepare

3 people found this helpful

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Sample Recipe: Pesto Zucchini Noodles

Serves 4 / Prep time: 15 minutes

Ingredients:

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