HomeWeight LossBest Keto Diet Books – Everything About Ketosis and Keto Diet Explained
Best Keto Diet Books – Everything About Ketosis and Keto Diet Explained
In order to lose weight, the right, healthy way you need to make some changes to your dieting habits. One of the most recent studies on the topic suggests that nearly half of US citizens try to lose weight yearly and there is no better way for doing so than by focusing on your dieting regimen. This, when accompanied by regular physical activity and increased fitness levels, can deliver amazing weight loss results.
However, there is a myriad of weight loss dieting programs that make it rather challenging to get started and to stay on the right route. Some dieting plans reduce your daily food intake, while others advise that you restrict your daily carb intake. One thing is for sure, in a sea of different dieting plans for weight loss, a keto diet or a ketogenic diet is one of the most popular weight loss plans of this kind.
As shown in over fifty studies, a keto diet which is a primarily low-carb, high fat and moderate protein diet, can help individuals burn fat rather fast. This dieting plan also brings other benefits other than boosted weight loss efforts including higher energy levels and better performance. As suggested by many studies, following a keto diet plan is also useful for preventing or improving type 2 diabetes, and much more which will be discussed further. So, let’s see what is a keto diet in its essence.
What is a Keto Diet?
In this section, you have a keto diet explained in detail with all the important information. Since a keto diet is a low-carb and high-fat diet, it is very similar to other dieting plans which restrict daily consumption of carbs.
Following a ketogenic diet means that you consume fewer carbohydrates daily while you at the same time maintain moderate levels of your daily protein intake and you increased the intake of healthy fats.
This leads us to the term keto which in a ketogenic diet comes from the fact that such dieting plans allow your body to produce fuel molecules known as ketones. These ketones are alternative fuel sources that the body uses when your glucose or blood sugar levels drop. When you consume fewer carbohydrates than usually which is the case when following a ketogenic diet, the liver starts deriving ketones from your fat sources.
Then, these newly produced ketones serve as an alternative fuel source for the body including different organs such as the brain. The brain is one hungry organ that consumes plenty of energy daily while it cannot run on your fat sources, but it runs on ketones or glucose. Put differently, when you follow a keto diet, your body after a short time, switches its main fuel supply to run on fat which means you burn fat more efficiently than when following a high-carb dieting regimen.
Following low-carb dieting plans such as a keto diet also decreases your insulin levels which consequently makes your fat-burning levels significantly increase. In other words, your fat stores and accesses are burned off easier. Needless to say, following this type of dieting regime is an excellent way of losing weight, but there is a myriad of other benefits that are less obvious such as less hunger and more energy throughout the day.
What is Ketosis?
When discussing a keto diet, we have to mention a metabolic state known as ketosis. As previously mentioned, when you reduce your daily intake of carbs, the body starts producing ketones after which it triggers a metabolic state known as ketosis. You can also enter this metabolic state by fasting, but you cannot rely on fasting at all times and this is where a keto diet enters the game.
Once you start following a keto diet plan, your body also enters this state while you consume foods. In this metabolic state, the body uses fat sources alongside ketones rather than sugar as its main fuel source. Glucose is stored in the liver, and it gets released when the body needs energy. Nonetheless, when you switch to a keto diet that restricts your daily intake of carbs, the body’s glucose stores are depleted.
In this case, the liver makes glucose from amino acids via gluconeogenesis, but it cannot produce enough glucose to meet the brain’s needs and the brain is a hungry organ that requires a constant supply. Fortunately, when you enter ketosis, your body starts producing ketones at a rapid rate and these act as alternative energy sources. Ketone bodies or ketones are made by the liver strictly from fat including your body’s fat and fat that you consume.
It should be noted that the liver produces ketones daily regularly even when you follow a high-carb-diet, but this generally happens when you sleep and the amounts produced are not enough to trigger ketosis. However, when your insulin and glucose levels decrease on a keto diet, your liver increases the production of ketone bodies just to provide fuel for the brain.
Keto Diet Foods to Consume and Avoid
This leads us to keto diet foods you should consume to reach ketosis and foods that you should avoid. Needless to say, in order to reach ketosis, you should lower your daily intake of carbs. It is recommended that you keep your daily net carbsintake under fifty grams and ideally under twenty grams. All in all, the fewer carbs you consume, the more effective weight loss progress you can expect. Keto diet foods which promote weight loss are:
Unprocessed meats which are low in carb and packed with protein
Seafood and fish are also keto diet-friendly foods such as salmon, and sardines
Eggs are also keto diet-friendly and consume them any way you like
High-fat sources from garlic butter, coconut oil, and others are also welcome
Veggies which grown above ground both fresh and frozen are keto-friendly
Your keto diet plan should also include high-fat dairy products such as cheese and butter
Nuts such as pecan nuts and macadamia are also keto diet foods to enjoy
When it comes to drinks, choose green, black and mint tea, coffee, and water
If you decide to follow a keto diet, your dieting regimen should not include foods packed with starch and sugar including:
Sweets and candies such as donuts and chocolate bars which are packed with carbs
You should also avoid consuming potatoes, rice and pasta cooked
Avoid alcohol and soda juices which come packed with sugars
Avoid potato chips, muesli, French fries, bread, and other high-carb foods
Keep in mind that legumes such as lentils and beans are also packed with carbs
Losing weight on a keto diet may seem like a challenge, especially as you have to avoid some of our favorite foods. If you need some kind of guide to help you get there, consider looking into popular keto diet books available out there. To make your search easier, we have composed our list of top-five kept diet books you can purchase on Amazon and start your keto diet journey today.
The Best Keto Diet Books to Purchase
DIRTY, LAZY, KETO: Getting Started: How I Lost 140 Pounds
The DIRTY, LAZY, KETO: Getting Started: How I Lost 140 Pounds authored by Stephanie Laska is doubtlessly one of the most popular keto diet-inspired digital books out there. As explained in the book, Stephanie has managed to lose around one hundred and forty pounds which is half of her body weight by following a keto diet. After figuring the secret to healthy weight loss, Stephanie decided to help others get there as well.
Within the book, customers will find everything about Stephanie’s backdrop, her struggles with being overweight. There is also one section of the keto diet explained which includes all of the most important information on low-carb dieting plans and others. The book also features an excellent keto diet foods guide, which explains what customers should eat and what they should avoid to enjoy their desired weight loss results.
The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle
The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle by Amy Ramos can become your favorite weight loss on a keto diet companion. As suggested, this is an amazing all-in-resourcefor getting starting with a keto diet and for sticking to this dieting regimes. In the book, customers find everything they need on this journey to make it as efficient as possible.
They find loads of meal plans, online support, shopping lists, and a myriad of super delicious, easy to prepare, keto diet-friendly recipes. More specifically, this guide includes seventy-five recipes to try any time, including zucchini noodles, omelets, and much more. The guide also consists of a fourteen-day meal plan to follow, as well as a great keto diet explained section with all the keto dieting fundamentals.
The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet
Another great keto diet book we highly recommend you check is The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet authored by Jen Fisch. With the book, customers learn how to follow low-carb principles to enjoy a steady, healthy weight loss. As suggested by the book’s title, it is focused on busy keto dieters who tend to get distracted before reaching their destination.
Within the book, customers will come across one hundred and twenty-five, super easy to make, delicious keto recipes that use easy to find ingredients. The book is also packed with a variety of five-ingredient keto diet foods to try. Then, Jen also explains to her customers how to make their keto-friendly foods using substitution tips and healthy variations.
Keto Meal Prep: Lose Weight, Save Time, and Feel Your Best on the Ketogenic Diet
When discussing the best keto diet books out there, we have to mention the Keto Meal Prep: Lose Weight, Save Time, and Feel Your Best on the Ketogenic Diet by Liz Williams which enjoys amazing popularity among fans of ketogenic dieting plans. As soon as you get this book, you get your guide to healthy weight loss as you follow keto principles.
The book mainly focuses on ready to go, easy keto diet recipes you can make in almost no time. There are three sections in the book including the keto meal prep 101 which outlines keto dieting basics for meal preparation including kitchen essentials and storage tips. Then, you get an excellent two-week meal plan for beginners packed with super delicious, easy to make keto-friendly foods.
The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
Another great keto dieting guide you will find in The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence by Leanne Vogel. The book’s author is the main voice behind the highly prominent Heartful Pursuit website which brings an amazingly innovative approach to achieving weight loss, health, happiness, and healing.
In the book, the author shows you how to achieve not only weight loss but healing and happiness by following a keto-friendly lifestyle. The book comes packed with one hundred and twenty-five whole food recipes that boost fat burning, as well as five twenty-eight-day meal plans which will help you reach ketosis in almost no time.