Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease

 

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The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate, high-fat diet that has been shown to help some people lose weight. The primary goal of the keto diet is to get your body into a state of ketosis, where it is burning fat for fuel instead of carbohydrates. Here are the key components of a typical keto diet:

1. Low Carbohydrate Intake: The keto diet is very low in carbohydrates, typically allowing for only 20-50 grams of net carbs per day. This restriction forces the body to enter ketosis, a metabolic state where it burns fat for energy.

2. Moderate Protein Intake: Protein intake is moderate on the keto diet. Consuming too much protein can potentially kick the body out of ketosis, as excess protein can be converted into glucose through a process called gluconeogenesis.

3. High Fat Intake: Fats make up the majority of daily calorie intake on the keto diet. Healthy fats from sources such as avocados, olive oil, nuts, seeds, and fatty fish are commonly emphasized.

4. Foods to Include:

   • Meat and poultry
   • Fatty fish
   • Eggs
   • Full-fat dairy products (cheese, butter, cream)
   • Avocados
   • Low-carb vegetables (leafy greens, cauliflower, broccoli)
   • Nuts and seeds
   • Healthy oils (olive oil, coconut oil)

5. Foods to Avoid:

   • Grains (wheat, rice, oats)
   • Sugars (sweets, sodas, fruit juices)
   • Legumes (beans, lentils, chickpeas)
   • Starchy vegetables (potatoes, corn)
   • High-carb fruits (bananas, apples, grapes)

6. Monitoring Ketosis: Some people measure ketosis using urine strips, blood ketone meters, or breath ketone meters. However, it's important to note that these methods have varying degrees of accuracy.

7. Potential Benefits:

   • Weight loss
   • Improved blood sugar control
   • Enhanced mental clarity and focus
   • Increased energy levels

8. Potential Risks and Considerations:

• Nutrient deficiencies if not done carefully
• Initial side effects (keto flu) as the body adjusts
• Difficulty maintaining long-term adherence for some individuals
• Today, the ketogenic diet is the world's fastest growing diet, and with good reason. When practiced correctly, it has been proven to burn fat, reduce inflammation, fight cancer, balance hormones and gut bacteria, improve neurological diseases, and even increase lifespan. Unfortunately, many people remain unaware of several key factors that are crucial to the diet's success, setting them up for frustration, failure, and relapse.
  
  In Keto Diet, bestselling author Dr. Josh Axe sets the record straight, offering thorough, step-by-step guidance to achieving lifelong health. Unlike other books on the subject, Keto Diet identifies and details five different ketogenic protocols and explains why picking the right one for your body and lifestyle is fundamental to your success.
  
  Complete with shopping lists, delicious recipes, complementary exercise routines, and accessible explanations of the science confirming the diet's powerful effects, Keto Diet gives readers all the tools they need to say goodbye to stubborn fat and chronic disease once and for all.

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                                             All Review

"Our dietary choices remain our most powerful ally in remaining healthy and combating disease. In Keto Diet, Dr. Josh Axe explores the emerging science that is converging around both the threat of carbohydrates and sugar as well as the powerfully salubrious benefits of a diet that augments our utilization of fat, and specifically ketones, to power our physiology. And beyond providing an in-depth exploration of this exciting science, Keto Diet provides the user-friendly tools that will allow every reader the chance to implement changes to regain and safeguard their health."―David Perlmutter, MD, #1 New York Times bestselling author of Grain Brain

"If you're looking to lose weight, balance insulin, and boost your brain health, this book can change your life. Dr. Axe lays out a simple plan for following the Keto Diet the right way: by eating only nutrient-dense foods, like healthy fats, vegetables, herbs, and spices. If you're ready for a health breakthrough, this is the book for you."
―Amy Myers, MD, author of The Thyroid Connection and The Autoimmune Solution

"Keto Diet is a proven way to balance insulin, reduce inflammation and change your health forever. In his book Dr. Axe busts all of the common Keto myths and teaches you how to do the Ketogenic diet the right way."―Dr. Mark Hyman, New York Times bestselling author of Food

"Backed by science and Dr. Axe's own experience with patients, Keto Diet masterfully explains how setting your metabolism to the way humans functioned in ancient times reverses chronic diseases of today. Dr Axe's interest in health started with his mom getting sick, which gave him powerful motivation. It is obvious in his work that this pure, original intention is very much alive. I trust Dr. Axe as a source of information without reservation, and I highly recommend his book to anyone interested in getting healthy."―-Alejandro Junger, MD, author of Clean

About the Author

Dr. Josh Axe, DNM, DC, CNS, is the founder of the world's #1 most visited natural health website, DrAxe.com. He is also the bestselling author of Eat Dirt, and the co-founder of Ancient Nutrition supplement company. Dr. Axe appears regularly on the Dr. Oz Show and has written for Shape, PopSugar, HuffPost, Men's Health, Forbes, Business Insider, Muscle & Fitness Hers, and Well+Good.