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The Keto Diet: The Complete Guide to a High-Fat Diet Paperback – Illustrated, April 11, 2017
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The Keto Diet does away with the “one size fits all” philosophy, offering a customizable approach that is tailored to the unique needs of the individual. Leanne provides the tools to empower everyone to develop a personalized nutrition plan, offering limitless options while taking away the many restrictions of a traditional ketogenic diet. A one-stop guide to the ketogenic way of eating, The Keto Diet shows you how to transition to and maintain a whole foods–based, Paleo-friendly, ketogenic diet with a key focus on practical strategies—and tons of mouthwatering recipes. It includes:
• Over 125 healthy and delicious whole-food recipes that will help your body burn fat, including Chicken Crisps, Bacon-Wrapped Mini Meatloafs, Keto Sandwich Bread, Waldorf-Stuffed Tomatoes, No Nuts! Granola with Clusters, Chicken Pot Pie, Chocolate-Covered Coffee Bites
• Five 28-day meal plans that walk you through a month of eating keto
• Tools to make your high-fat life a breeze, including guides for your favorite grocery stores, yes/no food lists, food sensitivity replacements, how to go dairy-free to reduce inflammation, and more
The Keto Diet will help you gain energy, lose weight, improve your health, and turn you into the ultimate fat-burning machine—all without restricting or even counting calories. You’ll have all the tools you need to fall in love with your body and banish your fear of fat forever!
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The Keto Diet does away with the “one size fits all” philosophy, offering a customizable approach to ketogenic eating that is tailored to the unique needs of each individual.
Leanne provides all the tools you need to develop a personalized nutrition plan, offering limitless options while taking away many of the frustrating restrictions of a traditional ketogenic diet.
About the Author
Leanne found keto through her personal struggles with health and weight loss. It transformed her life, and she immediately set out on a path to help others find the same success. With her top-10 health podcast The Keto Diet, she provides motivation, tips, and advice for getting started with keto and overcoming hurdles, along with maintenance plans. Leanne received her Holistic Nutrition Certification in 2007 from the Canadian School of Natural Nutrition and lives a nomadic life on a sailboat with her husband, Kevin, and their fur child, Coconut. Her recipes and healthy living strategies have been featured in Martha Stewart Living, The Huffington Post, Women’s Health, AgainstAllGrain.com, the Low-Carb Conversations podcast, the Diabetes Summit, and more. For additional information, please visit www.healthfulpursuit.com.
- Publisher : Victory Belt Publishing; Illustrated edition (April 11, 2017)
- Language : English
- Paperback : 448 pages
- ISBN-10 : 1628600160
- ISBN-13 : 978-1628600162
- Item Weight : 3.53 ounces
- Dimensions : 8.1 x 1.05 x 10 inches
- Best Sellers Rank: #63,954 in Books (See Top 100 in Books)
- #52 in Ketogenic Cookbooks (Books)
- #120 in Low Carbohydrate Diets
- #582 in Other Diet Books
- Customer Reviews:
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Reviewed in the United States on June 1, 2017
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Why all the research? I'm 64 years old and was pretty terrified at the prospect of eating this way. I also don't have a gallbladder to assist in fat assimilation. With cancer, diabetes, heart attacks and strokes on both sides of my family, I really didn't want to make any mistakes.
In the 19 years I've been a member of Amazon, I've never once “Pre-ordered” anything, with the exception of this book. What sold me on this book was watching and listening to several dozen of Leanne's youtube video's and podcast postings. I found all of her information to be extremely well researched, and she consistently provided far more useful and important health information, of a higher value, than even most of the medical doctors who've posted on the same subjects. I decided to give it a shot, but still with some reluctance, as eating this way is totally counter intuitive to the way I've eaten for the last 40 years.
Leanne has a funny sense of humor in both her video's and in her writing style. She's as delightful to read as she is to watch. I have followed her instructions for the last 6 weeks or so, and have effortlessly lost over 30 pounds. I have felt fully supported by her advice, including her suggestion of taking Ox Bile and Essential Enzymes to help with fat digestion, for those of us without a gallbladder. I haven't felt this great in many years, and will continue to eat this way from now on.
If you're on a limited income as I am, and can only afford to purchase one or two books on this subject, drop this book in your cart. I have no doubt that you'll be very glad you did. Thank you, and thank you Leanne. This is truly a wonderful and life changing book.
Updated - 3/1/18
Before I get going and because of a comment posted below, I need to say that I have no connection with the publisher of this book. I don't know Leanne, any of her friends or anyone connected with the publishing of this book, The book was not given to me so I'd give it a nice review. I purchased it.
In the comment section below, M.Kent suggested an update. When I went on this diet I was 6'4'' and was pushing 265 lbs. I wasn't hugely fat, just what people referred to as “really frigging large.” With the exception of my ex-mother-in-law who once told me, “Oh my God, you're enormous.” Sigh.
I'm still 6'4'' (of course) but I weigh 225 lbs. I went on this diet not just lose weight, but to avoid some of the above stated illnesses that my family has experienced, mostly from a lack of solid health and nutritional information. God bless the internet.
I will continue to eat this way because I feel and look healthier. I also noticed a reduction in the inflammation from the osteoarthritis in my spine. I don't eat sugar or sweets of any kind, and keep my carbs below 20 or 25 grams a day. I don't drive myself crazy anymore tracking macros or compulsively counting calories. Between protein and fat, getting enough fat was more of a challenge for me. I eat lots of Kerry Gold butter, Coconut oil, heavy cream, olive oil and lots of avocados. I occasionally use MCT oil.
I plan to take my weight down to about 210 lbs by June or July. I've also integrated intermittent fasting into the mix. I eat during a four hour “eating window.” and have started doing a 72 hour fast once every three months. Leanne addresses fasting in her book.
Being seriously committed to this type of eating, I've found it helpful to have a ketone blood tester to check on where I'm at, at different points. The breath and urine testers are a waste of money if you want accurate testing. The tester I found, and believe is the most accurate and least expensive is called Keto Mojo. It tests both ketones and glucose and if you purchase it from them, you're guaranteed to be able to purchase ketone test strips for only .99 cents, instead of the $2.00 to $7.00 each, as I've seen them listed for on the internet.
Here are some other things I've found useful, on what first seemed like an odd journey of eating fat to be healthy.
Greater Goods Nourish Digital Kitchen Food Scale. Great scale for the price, considering all it does. Available on Amazon. https://www.amazon.com/Greater-Goods-Nourish-Portions-Nutritional/dp/B00O5U4NDQ/ref=sr_1_3?ie=UTF8&qid=1518967663&sr=8-3&keywords=Greater+Goods+Nourish+Digital+Kitchen+Food+Scale
Nuton MCT Oil which is both C10 and C8. I also sometimes use a C8 MCT Oil which is 99.6% C8 and is a bit more expensive. Both available on Amazon
I've also found a short mimicking fasting diet, to be very helpful to getting fat adapted within a short period of time, without the hinderence of “keto flu.” One or two avocados and one or two greens drinks a day, launched my blood ketones from 0 to 4.2 mmol/L in only four days.
The only other book I purchased, and only for the very serious is, The Art and Science of Low Carbohydrate Living by Stephen Phinney, MD, PhD and Jeff Volek, PhD, RD.
Everybody and every body is different and it takes a bit of experimentation to figure out what combination of these techniques (if any) are right for you. Take your time and have a good time with it. I hope this was helpful. I'm sorry it was so long.
I wish there were more thorough explanations, yet more of a condensed format. I feel that all the diagrams and pict-grams were too much- too many, extraneous and redundant. I also found there to be what I consider contradictions.
For someone beginning keto, these could be helpful. I suppose, but I put myself in that mindset for a moment and to me, I think they would be a little on the confusing side. I could be wrong. All in all, I don't care for the style of writing, although I can tell she is shooting from the hip in an effort to be real and she means well. Really, she seems like she cares so much and has shared so much of her own journey; I hesitate to post this. But for a detailed, analytical mind like mine, this is not the book. If you are looking for detailed explanations that cite the scientific and medical backup, you may be disappointed too. It's tedious to the point I have a hard time picking it up again.. yet while it's tedious, I would expect more of the detailed medical and scientific explanations yet those are lacking. I gather from the style of writing that she has intended to give logical or scientific/ medical backup, but to me they fall short.
There are also a number of quasi-contradictions throughout. For instance, and this is a very simple example- she talks about the importance of the quality of food you eat and how she eats an organic, non-GMO diet yet when giving options for eating out she talks about eating the hot dogs or sandwich meat (minus the bread) from stores like Kruger and Costco. This is inconsistent and alarming. That fast food is loaded with unhealthy nitrates, nitrites, preservatives and unknowns, not to mention that it is conventional meat. This means the pigs, etc. were fed a typical industry-farmed diet of pesticide, antibiotic and GMO-laden feed (antibiotics laced in the feed as a result of proven contamination, not administered antibiotics via injection .. that is something different and most meat is labeled as not receiving additional antibiotics which just means administered, it doesn't apply to what winds up in their feed). Further, she lists canola oil on the fats to consume list. Even the beginner on a cleaned up diet protocol knows to stay away from canola oil, even if it's organic and non-GMO. There are numerous oversights like this throughout and it is misleading and contradictive when she says to eat so clean yet recommends snacks and ingredients that she hasn't fully thought through or researched. The Epic brand is another recommendation yet if you look into that, you see there is no guarantee those animals have been fed a purely organic diet and pasture raised. I know it's a popular brand for Paleo and Keto people but if you really care about what you put in your body, you need to think about these things. I would expect more from an AUTHOR on a particular subject that centers around eating clean. And she advocates for a clean, organic, non-GMO diet.
I get that she's turned her health around and has a plan that will work for others, but if you are looking for a thorough, well researched handbook on the Keto protocol, I would not recommend this. I really feel her compassion for others and excitement for sharing what she has found to work for herself and other struggling folks.. I just wish the last 100 pages I've read had been distilled into 30 pages (easily) and the messages were more thoroughly, yet efficiently explained.
On the positive, I like what she calls Fat Adapted and how she differentiates between that and ketosis/ a ketogenic diet. I found her advice on carbing-up to be interesting.. I will think on that and consider it. It was a bit surprising to find a keto book extolling the benefits of consuming carbs, even in the neighborhood of 80-100 grams per day on a regular basis. I can see why she recommends this, she explains (again, in her own way).. it is quite the departure from standard keto protocols, and I respect that she found a way for keto to work for herself and others in a customized way.
I will keep reading and update should my overview of the book changes or things become more clear as I progress towards the recipes.
The author Vogel has done extensive research on the Keto diet, and the first half of the book reveals this knowledge in a thoughtful and easy to understand format. That alone is enough to make it worthwhile to purchase the book.
But for me, the recipes are not as useful. I’m not sure if I just have not picked the right recipes, but I have found I don’t like most of the ones I tried, or they are just too “fiddly” - a lot of work, with expensive special ingredients most people don’t keep in their pantry. Vogel also completely ignores dairy. I understand that she physically has an issue with dairy, but as I do not, completely leaving out that entire food group is a big negative. Dairy is a Keto super-food! I maintain a low-level of ketosis (in the 0.5-0.9 range), and continue to slowly lose weight, getting most of my carbs from vegetables (and eating dairy!). I do highly recommend the recipes in books by Molly Devine, RD - they are healthy, flavorful, easy, and ingredients that you are accustomed to. I also feel cooking Devine’s types of recipes helps me to evaluate and choose appropriate things to eat when I am outside the home.
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It truly is a thorough book, though, with everything you need to start your Keto Journey but I felt overwhelmed by the amount of information in this book. There are five different types of Keto Diet for you to choose which best suits you, something that I personally became confused by. I just want a list of what I can and can’t eat and some recipes thrown in.
The diet is also Paleo, so dairy free, Something I hadn’t realised when buying. She also rules out tomatoes and red peppers. At this point I decided that Leanne Vogel’s Keto was not for me.
Also, the process for working out the ratio of fats to carbs to proteins within a daily calorie target is just to cumbersome for every day living.
Shame really, as I think the overall approach has much to recommend it.