Are you considering trying the ketogenic diet? Before you start filling your shopping cart with grass-fed butter and bacon, know this: While you’ve likely heard about this high-fat, very low carbohydrate diet - and you probably even have a friend or two who have tried it - there’s still a lot of confusion about what it really takes to follow keto.
Understanding the Ketogenic Diet
In general, people say they’re on the ketogenic diet, but it’s not actually the case - a lot of times they’re just doing a low-carb plan,“ says Seattle-based Ginger Hultin, RDN, owner of Ginger Hultin Nutrition and author of the Anti-Inflammatory Diet Meal Prep e-book. The reason for this, says Hultin, is that the diet itself is challenging to follow. “Because 80 percent or more of your calories must come from fat, if you’re doing the diet correctly, you need to be calculating, weighing, tracking, and measuring what you’re eating,” she says.
While there are no official rules about the proportion of macronutrients that’s required to follow the ketogenic diet, popular resources suggest that an average of between 70 and 80 percent of your total calories come from fat, up to 20 percent come from protein, and only 10 percent or fewer come from carbohydrates, Harvard Health reports. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.
Health Risks Associated with Keto
Also, the diet isn’t without risks. “People often don’t know it’s a medically prescribed diet for patients with epilepsy,“ says Hultin. People with epilepsy, most commonly children, get regular blood work and lab tests, and are under medical supervision so that doctors and dietitians can confirm they’re getting the vitamins and minerals they need to stay healthy, she says. Keto beginners may follow the diet incorrectly and miss out on potassium, calcium, magnesium, and fiber - essential nutrients that are commonly found in whole grains, certain veggies, and fruits, which are limited on a keto menu. “So when people decide to try the diet to lose weight, they’re often doing so without the medical specialists they would otherwise need,“ Hultin explains.
Another risk? The diet can strain the kidneys if they’re already damaged. “If you already have kidney issues, the diet is likely not going to be right for you,“ says Hultin. Beyond that, people at risk for heart disease will probably want to avoid the diet or consult their doctor before trying it, because many foods on a ketogenic diet are high in saturated fat. The American Heart Association recommends saturated fat because it raises your LDL, or “bad“ cholesterol, which increases your risk of heart disease. People with type 1 diabetes, women who are pregnant or breastfeeding, individuals with a history of eating disorders, and those whose gallbladder has been removed are among the other people whom dietitians advise to avoid the keto diet. Also, a review published in the September-October 2019 issue of the Journal of Clinical Lipidology found that a low-carb diet (like the ketogenic diet), may help lower blood sugar, but at the same time could raise that LDL cholesterol. (Overall, the research on keto’s effect on cholesterol is mixed, however.) More studies on keto are needed.
Read also: Walnut Keto Guide
Scientists are looking into whether the ketogenic diet might be promising for those suffering with brain tumors, although the study, published in July 2021 in the journal Neurology, was conducted in a laboratory setting, not on humans.
Keto for weight loss
Despite the potential dangers of the keto diet, the craze surrounding the approach continues, with more and more people espousing this philosophy for weight loss and other purported health benefits. “I think people are attracted to the diet because you often lose a lot of weight in the beginning, but it’s actually water weight at first,” says Pegah Jalali, RDN, a registered dietitian in New York City and an adjunct professor at New York University.
“Also, if people do have weight loss success on the diet - which is very restrictive - many people don’t have a plan for what’s next, after that phase,“ says Jalali. “And when you start to add carbs again and return to how you ate in the past, you’ll likely start gaining weight,“ she says. So-called yo-yo dieting, studies show, can be harmful to your health, even upping your risk for a heart attack, according to one study.
While there’s ample research on the perks of the keto diet for epilepsy, there’s limited research on humans when it comes to other touted health benefits, says Jalali. The trials haven’t covered long periods of time, and often people are in the same place, weight loss-wise, as those on other diets after six months, Jalali says. For example, a short-term study published in August 2020 in the journal Nutrition and Metabolism found that older adults with obesity on a very low carbohydrate diet (that included high amounts of fat) lost more weight and total fat than the control group. While the results seem promising, the study lasted only eight weeks.
An article published in July 2019 in JAMA Internal Medicine explained that “the enthusiasm for its potential benefits exceeds the current evidence supporting its use for these conditions,“ like treating obesity and type 2 diabetes. Thus, Jalali says, it’s an effective diet for people with epilepsy who can take advantage of the health benefits and have medical supervision and a lifetime motivation to stay on the plan. But people who don’t have a medical reason to be on the ketogenic diet may want to reconsider.
Read also: Wine on a Keto Diet
“I think there’s a more sustainable way to lose weight, even for people who have a lot to lose, such as with plant-based diets, the Mediterranean diet, and the DASH diet,“ says Hultin. “I don’t recommend the ketogenic diet for anyone unless it’s medically necessary.“
Keto Diet Books
Regardless, the popularity of low-carb living isn’t going anywhere, what with the ever-expanding crop of keto bloggers, keto podcasters, and keto Instagrammers sharing their experiences online. Not to mention, there’s a growing number of books on the keto diet hitting the shelves.
Reading a keto diet book is a good choice for anyone interested in trying keto. It can be difficult to identify which foods are keto-friendly and which are not, and a book can help you to tell the difference.
Additionally, many aspects of the keto diet may be challenging, and a keto book can help you navigate these and provide tips for success.
Keto Meal Planning Made Easy
Our sample 5-day menu plans will show you just how versatile and exciting the keto diet can be. With nutritious options for breakfast, lunch, dinner, sides, and snacks, you can easily explore which recipes are best suited for your unique nutritional needs and satisfy your daily macro requirements.
Read also: The Keto-Brain Fog Link
Cook Along with Bridget and Julia
Enjoy mastering a new recipe while tuning in to and following along with new episodes of America’s Test Kitchen with all-new recipes. Every recipe that has appeared on the show is in this cookbook, along with the test kitchen's indispensable notes and tips. You’ll also find a shopping guide that shows what ingredients the ATK Reviews team recommends so that you can re-create the exact dish you see on your screen.
New and Improved Shopping Guide
Enjoy mastering a new recipe while tuning in to and following along with new episodes of America’s Test Kitchen with all-new recipes. Every recipe that has appeared on the show is in this cookbook, along with the test kitchen's indispensable notes and tips.
Top Keto Diet Books for Beginners
The #1 keto cookbook for beginners! Getting started with the keto diet can be overwhelming-so much to learn, and so many resources to choose from! The Complete Ketogenic Diet for Beginners makes it easy to stick with the ketogenic diet. Easy meets delicious meets healthy in this complete ketogenic diet book.
"The Complete Ketogenic Diet for Beginners" by Amy Ramos
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.
Foreword writer 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. Stemming from the success of her ketogenic food adventure blog, WickedStuffed.com, she authored the cookbook The Wicked Good Ketogenic Diet.
"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.
Healthline's Picks for the Best Keto Diet Books
Healthline assembled this list of the best keto diet books based on the following criteria:
- Ratings: Does the book have high ratings and favorable reviews?
- Author expertise: Does the author have an degree, experience, or credentials that boost their credibility as a keto diet expert? This is important when shopping for books about health and fitness. We looked for books written by health professionals, such as doctors or dietitians, and cookbooks written by experienced or professional cooks.
- Thoroughness: Does the book provide a thorough and comprehensive look into the keto diet?
- Price: Most books on this list are right around $15, but some may be more or less expensive. Newer or more thorough books tend to be slightly more expensive.
- Type of book: Are you looking for an informative guide to keto, a review of the science, or a cookbook? This will significantly narrow down the list of books that are a good fit. We’ve included a variety.
Here are Healthline’s picks for the 11 best keto diet books.
- Best keto book overall: “End Your Carb Confusion” by Eric Westman and Amy Berger
- Best keto book for weight loss: “The Obesity Code” by Jason Fung
- Best keto book for plant-based eaters: “Ketotarian” by Will Cole
- Best scientific read on the keto diet: “The Case for Keto” by Gary Taubes
- Best keto cookbook: “Southern Keto” by Natasha Newton
- Best cookbook for quick and easy recipes: “The Wholesome Yum Easy Keto Cookbook” by Maya Krampf
- Best baking cookbook: “The Ultimate Guide to Keto Baking” by Carolyn Ketchum
- Best keto cookbook with meal plans: “Simply Keto” by Suzanne Ryan
- Best keto book for further reading: “Metabolical” by Robert Lustig
- Best to learn more about dietary fat: “The Big Fat Surprise” by Nina Teicholz
- Most popular keto book: “The Keto Diet” by Leanne Vogel
A Closer Look at Some Top Picks
‘End Your Carb Confusion’ by Eric Westman and Amy Berger
Price: $$
“End Your Carb Confusion” is a comprehensive, beginner-friendly guide to the keto diet that explains the science behind the diet and provides lots of practical advice about how to be successful with it.
It was written by Dr. Eric Westman, a physician and weight management specialist who uses the principles of the keto diet in his outpatient weight loss clinic at Duke University.
The book has nearly 2,000 reviews and a rating of 4.6 out of 5 stars.
‘The Obesity Code’ by Jason Fung
Price: $
Dr. Jason Fung is a Canadian nephrologist who operates a medical clinic that uses the principles of ketogenic diets and fasting to help patients lose weight and improve type 2 diabetes.
His books “The Obesity Code” and “The Diabetes Code” share why this approach works, as well as how to implement it.
This book is a solid recommendation for those who are completely new to keto, offering a wealth of information about how and why the diet works, as well as advice for starting and maintaining it.
“The Obesity Code” has more than 24,000 Amazon reviews and an average rating of 4.6 out of 5 stars.
‘Ketotarian’ by Will Cole
Price: $
This book is a worthwhile read for vegans, vegetarians, or pescatarians who are interested in keto.
The diet outlined in the book is not vegan but can be made so with a few small changes.
In addition to information about the diet, the book includes recipes and meal plans.
It has more than 2,900 Amazon reviews and an average rating of 4.4 out of 5 stars.
‘The Case for Keto’ by Gary Taubes
Price: $
Gary Taubes is a health journalist and co-founder of the Nutrition Science Initiative, a nonprofit organization that helps design and oversee nutrition research studies.
His prior books “Why We Get Fat” and “Good Calories, Bad Calories” renewed interest in low carb diets when they were published more than 10 years ago. “The Case for Keto” is his new book and offers a deeper look into the science behind the keto diet specifically.
The book has more than 1,600 Amazon reviews and an average rating of 4.6 out of 5 stars.
‘Southern Keto’ by Natasha Newton
Price: $$
Natasha Newton runs a popular keto recipe blog called Keto Is Life.
In addition, she offers this cookbook that contains a collection of more than 100 keto-friendly versions of recipes that are popular in the southern United States, such as biscuits and sausage gravy.
The book also contains grocery lists and a key to help you easily identify recipes that suit your specific dietary needs.
It has more than 11,000 Amazon reviews and an average rating of 4.7 out of 5 stars.
‘The Wholesome Yum Easy Keto Cookbook’ by Maya Krampf
Price: $$
Maya Krampf operates the wildly popular keto recipe blog Wholesome Yum. In “The Wholesome Yum Easy Keto Cookbook,” she shares family-friendly recipes that require 10 or fewer ingredients and are easy and quick to prepare.
Examples include keto-friendly garlic breadsticks and chicken fingers.