Table of Contents
Preface 1
Introduction 7
Chapter 1 Basic Nutrition 11
Chapter 2 Ketones and the Ketogenic Diet 25
Chapter 3 The Importance of Self-Knowledge 35
Chapter 4 The Cyclical Ketogenic Diet Phase 1: Fat Adaptation and Weight Loss 45
Chapter 5 The Cyclical Ketogenic Diet Phase 2: Maintenance and Wellness 76
Chapter 6 Diet Is Not Enough: Lifestyle Considerations 102
Chapter 7 Recipes 118
Bread 119
Everything Bagel (Flavored) Biscuits 119
Wonder (fully Like White) Bread 121
Cheddar Jalapeno "Corn" Bread 123
Sweet Potato Buttermilk Drop Biscuits 124
Perfect Keto Muffins 126
Tortilla Chips 128
Pizza Crust 130
Indian Spiced "Corn" Bread 132
Fat Head Bread 134
Cheese 135
Creme Fraîche 135
Paneer 136
Baked Brie Cheese 138
Mediterranean Marinated Goat Cheese 139
Cottage Cheese 140
Garlic and Onion Parmesan Crisps 141
Main Dishes 142
Parmlette 142
Raspberry Fontina Hotcakes 143
Raspberry Muffin Egg and Cheese Sandwich 144
Caprese Hasselback Chicken 146
Fontina and Sundried Tomato Stuffed Chicken Breast 147
Crispy Spiced Chicken Tenders 148
Flank Steak and Blue Cheese Salad 150
Tuna Salad Zucchini Boats 151
Ginger Bourbon Glazed Salmon 152
Buffalo Chicken Stuffed Poblano Peppers 154
Peanut Chicken Kahobs 155
Deconstructed Philly Cheese Steak 156
Ginger Beef Dumplings 158
Spinach and Cream Cheese Dumplings 160
Slow Cooker Beef Stew 162
Sausage and Rosemary Stuffed Acorn Squash 164
Butternut Squash, Sage, and Apple Soup 166
Sweet Potato Curry 168
Side Dishes 170
Herbed Mashed Cauliflower 170
Sesame Zucchini Rounds 172
Sage-Roasted Broccoli 173
Roasted Cabbage 174
Turnips Au Gratin 175
Baked Okra 176
Buffalo Chicken Dip 177
Spicy Collard Greens 178
Desserts 180
Coconut Avocado Fiesta Pops 180
Lemon Zest Yogurt Cake 181
Cheesecake 182
Strawberry Cream Gummies 184
Blueberry Chia Pudding 185
Drinks 186
Citrus Electrolyte Refresher-Electroaide 186
Peanut Butter and Jelly Protein Smoothie 187
Dressings and Sauces 188
Butter 188
Cilantro Lime Chili Butter 189
Magic Olive Oil and Vinegar Dressing 190
Creamy Cheese Sauce 191
Bolognese 192
Resources 194
Selected References 204
Index 208
Acknowledgements 215
About the Author 216
