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The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle Paperback – December 20, 2016

by Amanda C. Hughes (Foreword), Amy Ramos (Author)
4.3 4.3 out of 5 stars 31,846 ratings
#1 Best Seller in Ketogenic Diet
See all formats and editions
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The simple, friendly way to start the ketogenic diet and lifestyle

AN EASY START TO KETO FOR BEGINNERS: Starting to work keto into your life can be overwhelming―so much to learn, so many resources to choose from. The Complete Ketogenic Diet for Beginners makes it easy to start, and stick with, the ketogenic diet. Think of this book as keto for the lazy person- you get exactly what you need for surprisingly simple keto: meal plans, shopping lists, support, and lots of keto-licious recipes, for those concerned about weight loss or those just working on being healthy.

What sets this ketogenic cookbook apart from other keto books for beginners:

  • EXPLAINS THE BIG PICTURE: This book offers an overview explaining the fundamentals of the ketogenic diet and handy charts illustrating nutritional information to help you master keto cooking in no time.
  • CONTAINS 75 SCRUMPTIOUS RECIPES: From Bacon-Artichoke Omelets to Pesto Zucchini Noodles, these easy-to-follow recipes don't take too much time and can be prepared in 30 minutes or less.
  • OUTLINES A 14-DAY MEAL PLAN: With breakfast, lunch, dinner, and snack suggestions, this book takes the guesswork out of starting your ketogenic diet by offering endless recipes to eat.

Easy meets delicious meets healthy in this ketogenic diet and healthy lifestyle guide and cookbook. Start eating keto today.

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  1. Print length
    158 pages
  2. Language
    English
  3. Publisher
    Rockridge Press
  4. Publication date
    December 20, 2016
  5. Dimensions
    7.5 x 0.5 x 9.25 inches
  6. ISBN-10
    1623158087
  7. ISBN-13
    978-1623158088
  8. See all details
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Popular Highlights in this book
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Previous page
  1. Olive oil, extra-virgin olive oil, avocado oil, and coconut oil are the keto-friendly oils you want on hand.
    Highlighted by 4,493 Kindle readers
  2. On the keto diet, 65 to 75 percent of the calories you consume should come from fat. About 20 to 25 percent should come from protein, and the remaining 5 percent or so from carbohydrates.
    Highlighted by 4,029 Kindle readers
  3. You can eat a small amount of berries every day, such as strawberries, raspberries, blackberries, and blueberries. Lemon and lime juices are great for adding flavor to your meals. Avocados are also low in carbs and full of healthy fat.
    Highlighted by 3,462 Kindle readers
  4. Avocado oil, olive oil, butter, lard, and bacon fat are great for cooking and consuming.
    Highlighted by 3,046 Kindle readers
  5. Get rid of all cereal, pasta, rice, potatoes, corn, oats, quinoa, flour, bread, bagels, wraps, rolls, and croissants.
    Highlighted by 2,413 Kindle readers
Next page

From the Publisher

YOUR ALl-IN-1 GUIDE TO ALL THINGS KETO

Avocado_Bacon_Eggs_Nuts_Cauliflower_

Lamb_Chops_With_Kalamata_Tapanade

Pesto_Zucchini_Noodles_

The Power of Keto

Lose weight, improve digestion, and feel sharper and more alert with keto. This ketogenic cookbook beginner’s guide shows you the way.

Plenty of Variety

Eating a keto diet comes with new rules, but this cookbook makes sure you don’t get bored, with recipes for everything from Bacon Artichoke Omelets to Chocolate-Coconut Treats.

Delicious Meals Made Quick & Easy

Most recipes can be made in just 30 minutes. All recipes include nutritional information, including macros.

This is your ultimate resource for getting started with keto instructions advice meal plans recipes
Meat & Poultry Low-Carb, High-Fat
Dive into the keto lifestyle with this informational coOkboOk

Editorial Reviews

Review

"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

About the Author

AMY RAMOS is the pen name of the author behind the bestsellers The Complete Ketogenic Cookbook for Beginners and Easy Ketogenic Diet Slow Cooking cookbook (Rockridge Press). A professional chef for over 25 years, Amy Ramos 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.

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. Her ketogenic food adventure blog, WickedStuffed.com, has been described as “life-saving,” “hilarious,” “delicious,” and “nonsense free” by hundreds of thousands of keto-loving home chefs.

Product details

  • Publisher ‏ : ‎ Rockridge Press (December 20, 2016)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 158 pages
  • ISBN-10 ‏ : ‎ 1623158087
  • ISBN-13 ‏ : ‎ 978-1623158088
  • Item Weight ‏ : ‎ 13.6 ounces
  • Dimensions ‏ : ‎ 7.5 x 0.5 x 9.25 inches
  • Customer Reviews:
    4.3 4.3 out of 5 stars 31,846 ratings

About the author

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Amy Ramos

Amy Ramos

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AMY RAMOS is the pen name of the author behind the bestsellers The Complete Ketogenic Cookbook for Beginners and Easy Ketogenic Diet Slow Cooking cookbook (Rockridge Press). A professional chef for over 25 years, Amy Ramos 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.

Customer reviews

4.3 out of 5 stars
31,846 global ratings

Customers say

Customers find the book very informative and helpful. They also say the recipes are great and easy to follow. Readers describe the book as easy to read and understand, with good explanations. They mention it helps them better understand the keto diet and provides tips on shopping for the right foods. However, some customers feel the value for money is ridiculous.

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Select to learn more
Information qualityRecipes qualityEase of readingIntroduction to ketoShopping listMeal planPicturesValue for money
898 customers mention "Information quality"761 positive137 negative

Customers find the book very informative, helpful, and a good starting place for diet information. They appreciate the guides and macronutrient calculator. Readers also mention the book explains the keto diet quite simply and is not overly technical.

"Very informative" Read more

"...This makes life a lot easier if you are using a phone or tablet app to keep an eating record...." Read more

"This book is a good starting place for diet information. All diets get you watching what you eat and not piging out on chips...." Read more

"This book was a good quick read. It was informative and full of good recepies to try on your keto journey. Definately worth the read." Read more

805 customers mention "Recipes quality"662 positive143 negative

Customers find the recipes in the book great, nice-tasting, and easy to make. They appreciate tips on the best sweeteners and oils. Readers also mention the variety of meals makes meal planning and shopping easy.

"...The recipes are so easy, using no more than a handful of ingredients, I don't feel like I'm missing out because there are no pics either...." Read more

"...There are tips on the best sweeteners (Swerve over Splenda), the oils you'll need, produce, canned and bottled items, pantry items, and meats...." Read more

"...The recipes are easy to follow." Read more

"...Yet these high protein diet foods are tasty, and there is good keto research here so it is worth a purchase." Read more

424 customers mention "Ease of reading"377 positive47 negative

Customers find the book easy to read and understand. They appreciate the detailed beginning, well-written content, and foundational information. Readers also mention the author gets directly to the point without a lot of storytelling.

"...So far, for me, this has been a great, and easy transition. And yes, I have even lost 3 lbs in my first week...." Read more

"Nice format and well laid out. I expected more pictures (I might take half a point away for that) but the content is great either way...." Read more

"...This book describes the processes of the body in a very easy to understand way. The recipes are really nice...." Read more

"...It's informative, helpful and easy to read/ follow for a beginner like me who needs some things explained...." Read more

98 customers mention "Introduction to keto"98 positive0 negative

Customers find the book very informative and insightful. They say it helps them better understand keto and what they should be eating and drinking. Readers also mention the book explains in detail how keto works, what to do, and not do.

"...Yet these high protein diet foods are tasty, and there is good keto research here so it is worth a purchase." Read more

"...Keto is not a difficult change in eating habits. So, I do recommend this book for beginners." Read more

"...While it was great at introducing keto, and many of the recipes were really good, it left the impression that keto has to involve cooking all the..." Read more

"This book gives a very basic explanation of Keto and a lot of great, easy prep recipes!..." Read more

76 customers mention "Shopping list"55 positive21 negative

Customers find the shopping lists in the book complete. They appreciate the weekly menus and tips on shopping for the right foods. Readers also mention the book includes a 14-day meal plan and good charts.

"...It’s easy to understand, I love the weekly menus and shopping lists AND the recipes are not only simple to make but so delicious!!!..." Read more

"Love the shopping list, meal planner and all the informational information needed for each recipe including the # of servings, the Macros and carbs..." Read more

"...It definitely requires a lot of time in the kitchen, the shopping list is a bit hefty($) some of the foods don’t sound good or filling...." Read more

"I love this book! It is so full of great recipes, complete with a two week meal plan to get you started on your weightloss plan and into a..." Read more

35 customers mention "Meal plan"35 positive0 negative

Customers find the meal plan in the book easy to follow. They appreciate the detailed meal plans and shopping lists for the first two weeks. Readers also say it makes meal planning and grocery shopping a breeze.

"Helpful menus and what to buy to keep yourself healthy!!" Read more

"...The introduction to Keto and included meal plans are helpful if you want to start a Ketogenic diet or include Keto as part of your lifestyle." Read more

"This is very well made and informative. Convenient with easy instructions and a variety of meals. What else does a person need." Read more

"...It even gives you a detailed meal plan and shopping list for the first two weeks to help get you started!..." Read more

44 customers mention "Pictures"17 positive27 negative

Customers have mixed opinions about the pictures in the book. Some mention they're good, bright, and colorful. Others say there are very few photos for the recipes, and the pictures are low-quality and faded.

"...Out of 147 pages there were only 10 pictures of food...." Read more

"...It is very easy to read. The recipes are delicious too. There isn't any pictures, which I don't mind, but I know many people need or like to have..." Read more

"...like a lot of the recipes were taken off the internet and there wasn't a lot of pictures to go with the recipes - it seems that most other cook..." Read more

"...But there are no photos, which makes it really hard for non-expert cooks like me. I am a visual person...." Read more

54 customers mention "Value for money"0 positive54 negative

Customers find the book ridiculous on a budget. They say the ingredients are expensive and the recipes are pricey.

"...these familiar foods in the meal plan but they are a hassle and unnecessary expense when you can just as easily grab a spoonful for almond butter as..." Read more

"...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..." Read more

"...with jobs and kids - which is most of Americans - and it's really expensive, especially post-covid...." Read more

"...However, I was disappointed to see that the shopping list had no consideration of budget or optimizing recipe choices to minimize different..." Read more

Mistake with missing recipe. Otherwise good.
4 out of 5 stars
Mistake with missing recipe. Otherwise good.
In the first week’s menu it says on Sunday’s dinner the chicken bacon burger that the recipe is on page 82. But on page 82 is a recipe for cheesy garlic Salmon. I looked through all the recipes and the Chicken Bacon burger recipe is not in the book. It sounded good and wish I could contact publisher for that recipe. A little disappointed. Other then that the book is great. It does require cooking through the week. Buy Keto diet requires cooking. And for the week’s meal plan some of the meals are left overs. And most of the ingredients are used in multiple recipes so you’re not buying as much as you think.
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Top reviews from the United States

Sylvia Robbins
5.0 out of 5 stars Satisfied
Reviewed in the United States on November 7, 2024
Verified Purchase
Very informative
One person found this helpful
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T Mc
5.0 out of 5 stars Easy and delicious recipes
Reviewed in the United States on February 22, 2018
Verified Purchase
After being on AIP diet and still not getting anywhere in regards to health; I decided to jump over to Keto. I've have known that no/low carb is the only way my body ever really feels good, so it was easy. I bought this book with no real expectations. I just wanted a bit more info to read and a some good recipes that I could keep on hand without having to look online. While I knew some info about Keto, this gave me a bit more, and some of the info just "clicked". So far I have thoroughly enjoyed reading this book. It is very easy to read. The recipes are delicious too. There isn't any pictures, which I don't mind, but I know many people need or like to have them for reference. The recipes are so easy, using no more than a handful of ingredients, I don't feel like I'm missing out because there are no pics either.

My husband and daughter are now even jumping on board. Everyday they both ask excitedly, "What is next on the menu?!"
The flavors are so rich, we really don't feel like we are missing out on carbs.

First and foremost, I'm using this to rein in my autoimmune, but having it help with weight loss, especially caused by Autoimmune is a huge bonus!! I know anyone who suffers with any type of AI, knows the struggle and each struggle is different. It's like a never ending marathon on trying to figure out how to get better. So far, for me, this has been a great, and easy transition. And yes, I have even lost 3 lbs in my first week. I am a huge water drinker, (living in the desert will do that) so that helped too, as I didn't have to break a sugary drink habit.
If I can get past the 15lb weight loss mark, I will be amazed. The first 15 are typically easiest, but I'm hopeful this can kick it up a notch and beat the AutoImmune weight that is always so impossible to beat.

The book was in perfect condition, and delivered in a very timely manner. The grocery price might scare you, but don't let it. If need be, only buy for a few days at a time. You will eventually build up your staples.
One of the only things that has given me a draw back, was getting used to stevia in my coffee. Nowadays the flavor is better then it used to be, but still it's no sugar. Ha!
52 people found this helpful
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kwdayboise (Kim Day)
4.0 out of 5 stars 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.
1,815 people found this helpful
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Suzy
3.0 out of 5 stars These recipes.... Perfect for your personal chef
Reviewed in the United States on April 19, 2018
Verified Purchase
The foreword, and keto background section are very interesting and informative: the recipes leave a lot to be desired. The first week meal plan has a complete shopping list... except that it isn’t complete and the wide ranging recipes leave you grabbing $300+ if staples for the week. Recipes often need to be scaled down (deviled eggs calls for cooking 6 eggs, one egg is a serving, recipe only lasts one day in the fridge so we tossed 1/3 of the food ). The grocery list doesn’t include everything- calls for 6oz chicken breast, but two different recipes call for that chicken so you come up short. The keto foods that are versions of “normal “ foods aren’t great... the granola leaves so much to be desired and could easily be replaced by having you eat some mixed nuts (and save a lot of hassle and money), the almond butter fudge ..... it’s almond butter and coconut oil and resembles a dessert in no way. I understand that some people may be searching for these familiar foods in the meal plan but they are a hassle and unnecessary expense when you can just as easily grab a spoonful for almond butter as a snack and incorporate the coconut oil into another recipe.
The shining star recipes are the Lemon Butter Chicken (served with mashed cauliflower for day one in lieu of leg of lamb because chicken thighs are a heck of a lot cheaper and more readily available!), and the walnut crusted goat cheese (though the recipe doesn’t actually work [mash the cheese and mix with the toppings then reform the log— just rolling it in the toppings grabs less than 20% of it])....
18 people found this helpful
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Top reviews from other countries

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Lorna Heacock
5.0 out of 5 stars An easy, workable culinary adventure in losing weight!
Reviewed in Canada on August 15, 2020
Verified Purchase
My love wanted to lose 30 pounds. He hated counting calories and refused to believe how much snacking he did between meals. The Atkins diet made him grumpy. Fat-burning soup got old fast. His cousin talked of keto, but it seemed complicated - especially when I am thin and must eat Low Fodmap. On impulse, we picked up The Complete Ketogenic Diet for Beginners. I photocopied the Week 1 shopping list, and off we went. It was like a grocery store treasure hunt. (Oops! It is actually enough food for 4, and there are only 2 of us, no wonder those groceries seemed expensive!) We flipped to the Week 1 Meal Plan. We prepped some foods - cooked bacon, boiled eggs, chopped veggies, made fat bombs, that sort of stuff. We did some calculations and figured out that these recipes were designed exactly for his size and weight. Then life got simple. We knew what we were eating every day. The groceries were in the cupboard. There was no stress in meal planning. There was no calorie counting. He wasn't even hungry! I stopped hating grocery shopping. We learned lots of new ways of cooking. It was like being invited out or having a date every night. He made his own breakfasts, and often mine, too. Lunch was easy and packable. We had snacks in the freezer. Dinner was a pleasure. The weight is gone. We still use the cookbook, which is the only one we've bought since internet was mainstream. It is nearly worn out! What a bargain!

Amy Ramos (Bernard), would you please, please make a book like this for my mother, who lives alone and cooks for one? There's nothing wrong with her and millions like her except that she doesn't eat well. (She's low on sodium and iron.) I've hunted everywhere, and I cannot find anything. Your fresh, easy style is perfect for singles and seniors who need to learn modern cooking methods and simple food prep for one! Your shopping lists broken down into departments are a dream. I've hunted. There are many recipe books, but no simple, easy balanced diets for healthy singles with recipes, shopping lists, and meal plans. You are a wizard, and we need you!

Oh yeah, I highly recommend The Complete Ketogenic Diet for Beginners. So does my handsome, sexy husband!
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Cliente de Amazon
5.0 out of 5 stars bueno
Reviewed in Mexico on August 29, 2019
Verified Purchase
Buen libro para empezar keto
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Arsh
4.0 out of 5 stars A Healthy start
Reviewed in India on November 27, 2020
Verified Purchase
Nice product. A little costly if you plan to eat it for a longer period as part of your keto diet
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Amazon Customer
5.0 out of 5 stars Alles drin, was man für den Einstieg braucht.
Reviewed in Germany on August 9, 2018
Verified Purchase
Leicht verständliches Englisch.
Tolle Basisinformationen und leckere Rezepte für den Einstieg.
Meine Lieblingsrezepte sind Zitronen-Butter-Hähnchen und Paprika-Hähnchen.
Morgens gibts oft Eier mit Tomaten und Speck oder Bulletproof-Kaffee.
Der Berry-Green-Smoothie wird jetzt aber mal alternativ getestet, um Sodbrennen vorzubeugen.
Der Tipp Erytrith als Zuckerersatz zu nutzen ist super. Benutze es anstatt Stevia in den entsprechenden Rezepten.

Habe in den ersten zehn Tagen 6,5 kg abgenommen.
Viel Erfolg!
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Davina S
5.0 out of 5 stars My mobility is vastly improved and I feel around a million times better. I can 1 million % say that if ...
Reviewed in the United Kingdom on June 8, 2018
Verified Purchase
Totally fabulous, I am noticing a massive difference in my weight in just the first two weeks. My mobility is vastly improved and I feel around a million times better. I can 1 million % say that if you're looking for a diet, this is the one that will work. I honestly don't know how and I have to say, that being a pro low fat dieter before, I have changed my views and am seriously impressed with this. By the way, I'm a fussy eater and I can cope with this, so if you're looking for something effective, this is your plan!!
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