The Beginnerâ€™s Guide to Intermittent Keto: Combine the Powers of Intermittent Fasting with a...

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Contents

CoverTitlePageCopyright

PARTI

ANINTRODUCTIONTOINTERMITTENTFASTINGANDTHEKETODIET

MakingaChangeforBetterHealth

PARTII

MEALPLANSANDRECIPES

Ready,Set,Go:4-WeekPlans&Recipes

MealPlans

Recipes

PARTIII

RESOURCES

AbouttheAuthorNewsletters

PARTIANINTRODUCTIONTOINTERMITTENT

FASTINGANDTHEKETODIET

MAKINGACHANGEFORBETTERHEALTH

We are what we eat. Sounds like a simple, straightforward statement, right?Let’s take it one step further, though, and consider how we eat. Chances areyou’relookingtomakeachangeifyou’rereadingthisbook.Maybethegoalisweight loss, trying to lose those last stubborn ten pounds. Perhaps you’reexploringchangingyourdietforpreventivemeasurestoputyourselfonabetterhealthtrackforthefuture.

Intermittentfastingandketosis,alsoreferredtoasIFandKeto,areprobablyfamiliar or at least recognizable terms, since you bought this book in the firstplace.Unlikefaddiets,whereyoumightseefastresultsthatarehardtomaintainlongterm,bothintermittentfastingandketotargettherootsystemsofhowyouconsumefoodandthechoicesyoumakewitheachmeal.Implementedproperly,intermittentfastingandketoarelifestylechanges,andlong-termsolutionsforahealthier,happieryou.

Today’savailabilityofinformationmeanseverythingwewanttoknowaboutanythingisatourfingertips,orwithaswipeofone.Thatsameconveniencecanoftenleaveyouwithanoverloadofinformation.Howdoyoudecipheritallanddetermine if intermittent fasting andketo are right foryou?That’s thegoalofthisbook.Ididadeepdiveintobothlifestylesandanalyzedthebenefitsofbothpractices—implementedontheirownandcombined—soyoucancutstraighttothechaseandgetstartedonyourintermittentketojourney.

Beforeyousetoutmakingchanges,approachthisasyouwouldanyrecipe—read thedirections frombeginning to end first.Make sureyouunderstandnotjusthowtodointermittentfastingandcookketo-friendlymealsbutthesciencebehinditall.Readingalltheintroductorymaterialwillmakethetransitiontothis

new lifestyle easier andhelp you see the 4-WeekPlan through to completion.Temptingasitmightbetoskipstraighttothe4-WeekPlanandrecipes,keepinmind that a solid foundation is the key to success. The words between thisintroductionandtherecipesprovidethebricksandmortartobuildasolidstart.

Bepreparedforthenaysayers.We’lltalkaboutthismoreintheBeforeYouGetStartedsectionhere.Everyone isanexpertnowadays, ready to share theiropinionswhetherwelcomeornot.RememberonlyYOUareanexpertonyou.Oneyou’vereadthroughthefollowingsections,you’llknowifintermittentketoisrightforyou.Ofcourse,ifyouhaveanyunderlyinghealthconcerns,alwaysconsult a medical practitioner before making any changes to your diet andlifestyle.

WHATISKETOSIS?

On the surface, carbohydrates are a quick, often fast and inexpensive form ofnutrition topower througheachday.Thinkaboutall thosegrab-and-gosnackswe associatewith breakfast—granola bars, fruit-filled smoothies,muffins.Westartourmorningswithcarbs,andwekeeppilingthemonasthedayprogresses.

Just because something works doesn’t mean it’s themost efficient means.Thetissuesandcellsthatmakeupourbodiesneedenergytoperformeverydayfunctionstokeepusalive.Therearetwoprimarysourcesfromwhichtheycandrawenergyfromthefoodsweeat.Oneformofenergyiscarbohydrates,whichconverttoglucose.Thatisthecurrentmodelthatmostofusfollow.There’sanalternative fuel, though, and a surprising one: fat. Yes, the very thing you’vebeentoldtolimityourentirelifemight justbetheresourceyouneedtojump-start yourmetabolism.Organic compounds, called ketones, are releasedwhenourbodiesmetabolizefoodandbreakdownfattyacids.Ketonesactasenergytokeepourcellsandmusclesfunctioning.

You’velikelyheardtheword“metabolism”throughoutyourlife,butdoyouknowwhat itmeansexactly?The termsimply refers to thechemical reactionsrequired in any living organism to stay alive. Of course, our metabolism isanythingbutsimplegiventhecomplexitiesof thehumanbody.Ourbodiesareconstantlyatwork.Evenwhenwe’resleeping,ourcellsarecontinuallybuildingandrepairing.Theyneedtoextracttheenergyfromwithinourbodies.

Glucose,whichiswhatcarbsarebrokendownintoonceweeatthem,isoneway to fuelourmetabolism.Ourcurrentnutritionguidelines focusoncarbsasthe primary source of energy. Factor in any additional sugars we eat and the

recommendeddailyservingsoffruit,starchyvegetables,grains,andplant-basedformsofprotein(e.g.,beans),andthere’snolackofglucoseinourbodies.Theproblemwiththismodelofenergyconsumptionisthatitleavesuslikehamstersrunning on one of those wheels. We’re burning energy but getting nowhere,especially if we’re consumingmore carbs than our bodies can use in a day’swork.

But there’s thatotherformofenergyImentioned:fat.Howdoes thatworkexactly?Isitpossiblethattappingintothatalternativefuelsourcewillhelpourbodiesburnenergymoreefficiently,withgreateroverallbenefit toourhealth?We’rebacktothatoldideaofyouarewhatyoueat,exceptnowthinkabouttheprincipal theory insteadasyouburnwhatyoueat.That’swhereketosiscomesintoplay.Switching to ahigh-fat,moderate-protein, low-carbdiet allowsyourbodytoenterastateofketosis,whereinyoumetabolizefat,triggeringareleaseof ketones to fuel the functions of our elaborate inner workings. The liverreleasesketonesafterfattyacidsarebrokendown.

Achievingastateofketosisisaboutbalance,butnotthekindyou’reusedtowhen it comes to eating. It turns out that our current food pyramid, whichinstructs us to consume an inordinate amount of carbohydrate-rich foods forenergy,isupsidedown.Amoreefficientplanforfuelingyourbodyhasfatsatthetop,makingup60to80percentofyourdiet;proteininthemiddleat20to30percent;andcarbs(reallyglucoseindisguise)wayatthebottom,accountingforjust5to10percentofyourdailyeatingplan.

KETOVS.PALEO

Evolutionoffersusmanybenefits.Theabilitytousefireandelectricitytocookourfoodisproofalonethatprogresscanbeagoodthing.Somewherebetweenour hunter-gatherer foraging lifestyle and today’s modern world, a bigdisconnecthappened.Sure,wehave longer life spansnow,butwhatabout thequalityofthoseextrayearsfromahealthperspective?Thesluggishfeelingthatnever seems to go awaymay be not just because you need to get extra sleep(thoughsleepisalwaysagoodthing!).

If food is fuel for ourbodies, then it’s safe to say thatwhatwe eat has animpactonourproductivity.Putdiesel inacardesignedtorunongasolineandtheeffectsaredisastrous.Isitpossibleourbodiesareinasimilarstatetoday,theresultofoursystems’havingevolvedtorelyoncarbsforenergyasfoodbecamemorereliablyavailable,insteadoffat,asinourearlydaysofexistence?Irealize

thissoundsanawfullotlikeadvocatingforapaleodiet,butwhiletheketogeniclifestylelookssimilar,theunderlyingprincipletoketoisvastlydifferent.Ketoisaboutcreatingasynergybetweenwhatyoueatandthewayyourbodyfunctions—that’s why the focus is on a specific manipulation of macronutrients (fat,protein, carbohydrates, fiber, and fluids). Every calorie ismade up of specificmacronutrients.Understandingwhyyou’remakingsuchspecificfoodchoicesiskeytocomprehendingthebiggerpicture.

Fiber, forexample,keepsus regularbecause ithelps foodpass through thedigestive system.What goes in must come out, and fiber is essential to thatprocess. Protein aids in tissue repair, producing enzymes and building bones,muscles,andskin.Fluidskeepushydrated—withoutthem,ourcells,tissues,andorgans cannot function properly. Carbohydrates’ primary role is to provideenergy,buttodoso,thebodymustconvertthemintoglucose,whichhasarippleeffectthroughouttherestofthebody.Carbconsumptionisadelicatebalanceforpeople with diabetes because of its relationship to insulin production fromincreased blood sugar levels. Healthy fats support cell growth, protect ourorgans, help keep us warm, and have the ability to provide energy, but onlywhencarbohydratesareconsumedinlimitedquantities.I’llexplainmoreaboutwhyandhowthathappensshortly.

CARBSVS.NETCARBS

Carbohydratesexistinsomeforminalmosteveryfoodsource.Totaleliminationofcarbsisimpossibleandimpractical.Weneedsomecarbohydratestofunction.It’s important toknow this ifwewant tounderstandwhysome foods that fallintotherestrictedcategoryonaketodietarebetterchoicesthanothers.

Fiber counts as a carb in the nutritional breakdown of a meal. What’simportant tonote is that fiber doesnot significantly affect ourblood sugar—agood thing, since it’s an essential macronutrient that helps us digest foodproperly. By subtracting the amount of fiber from the number of carbs in thenutritionaltallyofaningredientorfinishedrecipe,you’releftwithwhat’scallednetcarbs.

Think about your paycheck before taxes (gross), and after (net).A terribleanalogy,perhaps,sincenooneenjoyspayingtaxes,butaneffectiveoneintryingtounderstandcarbsversusnetcarbsandhow to track them.Youputacertainnumber of carbs into your body, but not all of them affect your blood sugarlevel.

Thisdoesn’tmeanyoucangocrazywithwhole-grainpasta.Eventhoughit’sabetterchoice thanwhite-flourpasta,overall,youshouldbe limitingyournetcarbs to 20 to 25 grams per day. To put that in perspective: two ounces ofuncookedwhole-grainpastahaveabout35gramsof carbohydrates andonly7grams of total fiber. Probably pasta and bread are the two main things thatpeoplewillaskyouifyoumiss.Bestwaytoanswerthemisbysharingall thethingsyoucaneat(seetheKetoCheatSheethere).

HOWLONGDOESITTAKEFORKETOSISTOKICKIN?

Most people transition into ketosiswithin one to three days. It can take somepeople a fullweek, as all bodies aredifferent.Factors that affect howquicklyyouenterketosisincludeyourcurrentbodyweight,diet,andactivitylevel.

Inordertoenterketosis,yourbodyneedstofirstburnthroughitsglycogen(glucose)supply.Oncetheglycogensaredepleted,yourbodysignalsit’stimetostartbreakingdownthosefattyacids.Duringthenextfewdays,thelivergetsthemessage to begin excreting ketones. This last part of the process signals thatyou’re in ketosis. The early stage is a mild ketosis, as ketone levels will berelatively lowuntil youmaintain ketosis for a steady period of time.You canmeasure ketone levels formally (see here), but youmight start to notice somephysiological changes that show you’re in ketosis, such as keto flu or ketobreath. They are not as severe or dramatic as they sound, and the benefits ofketosismightoutweighthedownsideinthisphase-inperiodtowardyourdefinedgoals,but it’sgood tofamiliarizeyourselfwith thesymptomsnonetheless(seehereandhere).

INTERMITTENTFASTING:WHATDOESITMEAN?

Whenyousaythephrase“TodayIwillfast,”whatisthefirstthingthatcomestomind?Letmeguess—isit“ButIdon’twanttostarve”?You’renotaloneinthiscommonmisconception,solet’sbreakitdownandmakeiteasiertodigest(punverymuchintended!).

Fastingvs.Starvation

Fastingisaconsciouschoice.Whatsetsfastingapartfromstarvationisthatit’sadecisionyoumaketo intentionallynoteat.Thelengthof timeyouchoose to

fast and the purpose for fasting (be it for religious reasons, weight loss, or adetox)arenot forceduponyou.Fasting isdoneatwill.Doneproperly, fastingcanhavepositiveeffectsonouroverallhealth.

Starvationisbroughtuponpeopleunwillinglybyasetofcircumstancesoutof their control, famine, poverty, andwar being just a few reasons for such acatastrophicsituation.Starvationisaseveredeficiencyincaloriesthatcanleadtoorgandamageandeventuallydeath.Noonechoosestostarve.

OnceIthoughtaboutnoteatingfromthisperspective,itmadeperfectsense,anditwassomucheasiertowrapmyheadaroundtheidea.Yes,atfirstIwasskeptical about fasting too. Before I understood that there is a differencebetween fasting and starving, my first reaction to the idea of not eating wasalways “Why would anyone choose to starve?” The reality is, anyone whodecides to fast is only choosingnot to eat for apredeterminedperiodof time.Evenpeacefulproteststhatusefastingasameanstoanendhaveadefinedgoalforfasting.

WillYouFeelHungryWhileFasting?

Toanswerthat,let’sputthequestioninperspective.Thetruthis,weallfastonceaday.Weofteneatourlastmealafewhoursbeforegoingtosleep,andexceptfornursingnewborns,Ican’tthinkofanyonewhoeatsthemomenttheywake.Even if you average only six hours of sleep a night, it’s likely you’re alreadyfasting ten hours a day. Now let’s add the idea of intermittent to the mix.“Intermittent”means something that is not continuous.When applying that tothe idea of fasting, it means you’re lengthening the time when you don’t eatbetweenmeals(theword“breakfast”meansjustthat,breakingthefast).

Since our bodies are already accustomed to fasting once a day, the biggerissueismindovermatter.Let’sgetbacktothequestionofwhetheryouwillfeelhungry.The firstweekmaybeanadjustment asyougetused to the extendedperiod of time in your new fasting goal. To help you adjust, the 4-WeekIntermittentKetoPlanherebuildsthefastingpartofyourdayintoyoursleepinghours. It’s quite possible your bodywill start to feel hungry aroundwhatevertimeyou’re currentlyused to eatingbreakfast if it’sbeforenoon,butyouwilladjustwithinafewdays.

In anticipation of the change you’re about tomake, try pushing back yourfirstmealofthedaybythirtyminuteseverydayforaweekbeforestartingthe4-WeekPlan.Thisway,whenyoubegintheschedulelaidouthere,you’llneedto

adjustyourtimingofyourfinalmealofthedayonlyonceyoubeginweektwooftheplanfortheMealsfromNoonto6p.m.Onlyschedule.

WhyChooseIntermittentFasting?

Now thatwe’ve clearedupwhat it reallymeans to fast, andyou realize it’s aconsciouschoicenottoeatforaperiodoftime,youmightbestillbewondering,whybother?Themainreasonthatintermittentfasting(commonlyreferredtoasIF) has taken the diet world by storm is its ability to promote weight loss.Metabolismisoftencategorizedasonefunctionof thehumanbody.Inreality,metabolisminvolvestwoessentialreactions:catabolismandanabolism.

Catabolismisthepartofmetabolismwhereinourbodiesbreakdownthefoodwe consume. During catabolism, complex molecules are broken down intosmallerunits thatreleaseenergy.Anabolismthenuses thatenergytobegintheprocess of rebuilding and repairing our bodies, growing new cells, andmaintaining tissues. Technically speaking, catabolism and anabolism happensimultaneously,buttherateatwhichtheyoccurisdifferent.Atraditionaleatingschedule,wherewespendthemajorityofourdayeating,meansourbodieshaveless time tospend in thesecond,oranabolic,phaseofmetabolism. It’sa littleconfusing,perhaps,becausetheprocessesareinterdependent,butrememberthattheratesatwhichtheyoccurdiffer.Theimportanttakeawayhereisthatfastingfor an elongated period allows for maximum efficiency in the metabolicprocesses.

Another amazing side effect of fasting, even for an intermittent period asoutlinedinthisbook, isaresurgenceinmentalacuity.Numerousstudiesshowthatcontrarytopopularbelief,fastingmakesyoumoreawareandfocused,nottired or light-headed.Many point to evolution and our ability to survive as aspecies: long before food preservation was possible, mental awareness wasnecessaryatalltimessothatwecouldlivefromdaytoday,regardlessofhowplentifulfoodresourcesmayhavebeen.

Scientificresearchpointstowardneurogenesis,thegrowthanddevelopmentofnervetissueinthebrain,kickingintohighgearduringperiodsoffasting.

Allroadsleadtowardoneexceptionallyimportantconclusionwhenitcomesto fasting: it allowsyourbody time todomoreof thebehind-the-scenesworknecessary.Thelongeryouextendthewindowbetweeneatingyourlastmealofonedayandconsumingthefirstmealofthefollowingone,themoretimeyourbodymustfocusoncellularregenerationandtissuerepairatalllevels.

AreLiquidsAllowedWhenFasting?

There’s one last important detail to note about intermittent fasting. Unlikereligiousfasting,whichgenerallyrestrictsconsuminganyfoodorliquidsduringthefastperiod,IFallowsyoutoconsumecertainliquids.Technicallyspeaking,themomentyouconsumeanythingwithcalories,afastisbroken.Lookingatitthroughthelensofusingintermittentfastingfor itsweight-lossbenefitsmeanswecanapplydifferentrules.

Bonebroth(here)isrecommendedtoreplenishvitaminsandminerals,andtomaintain sodium levels. Coffee and tea are allowed, preferably without anyaddedmilkorcream,andwithabsolutelynosweeteners.Therearetwoschoolsof thoughton addingdairy toyour coffeeor tea.Provided it’s only ahigh-fataddition,suchascoconutoilorbutter tomakebulletproofcoffee(here),manyketo advocates think it’s fine, since it doesn’t disrupt ketosis. Adding MCT(medium-chaintriglyceride)oilisbelievedtoboostenergylevelsandleaveyoufeelingsatedaswell.Puristsadheretoplaincoffeeortea.Youshoulddowhatworksbestforyou,provideditdoesn’tkickyououtofketosis(forwaystotestforthis,seehere).

Let’s not forgetwater, as stayingwell hydrated is essential to any healthylifestylechoices.Caffeinecanbeespeciallydepleting,somakesuretobalancecoffeeconsumptionwithwaterintaketoo.

THEPOWEROFINTERMITTENTFASTING&KETOCOMBINED

Bynow,thebenefitsofintermittentfastingandadheringtoaketodietshouldbeevident.Whatyoumightnothavepiecedtogetheristheconnectionbetweenthetwo. When you’re in ketosis, that process of breaking down fatty acids toproduceketonesforfuelisactuallywhatthebodydoestokeepitselfgoingwhenyou’refasting.Whatdoesitmeantocombinethetwo,andwhybotherblendingtheselifestylesandwaysofeating?

Fastingforonetotwodayshasasignificanteffectwheneatingatraditionalcarb-centric diet. After the initial phase of burning glucose (that is,carbohydrates)forenergy,yourbodynaturallyswitchestoburningfatasfuel.

You seewhere I’m going here, right? If it takes twenty-four to forty-eighthours for your body to switch to burning fat for fuel, imagine the effects ofcombiningintermittentfastingwithketo.Maintainingaconstantstateofketosismeans your body is already burning fat for fuel. This means the longer you

spend in a state of fasting, the longer you’re burning fat. Intermittent fastingcombined with keto makes fasting’s weight-loss effects more efficient, oftenresultinginmoreweightlossthantraditionaldiets.Theprolongedtimebetweenyourlastandfirstmealsofthedaymeansextrafat-burningcapabilitiesforyourbody.

Ketosis is often used in body building because it’s a safeway to shed fatwithoutlosingmuscle.Weightlossisgoodonlywhenit’stherightweight,andweallneedmusclemasstostayhealthy.

HowDoesItWork?

Switchingtotheketodietisahugelifestylechange.Forthatreason,it’sbesttoeaseintotheintermittentfastingaspectofthisprogram.Letyourbodyadjusttoa new way of eating, get adapted to burning fat for fuel, and deal with anypossible side effects (remember keto flu is a possibility) before incorporatingintermittentfastingintoyoureatingroutine,orinthiscase,yourextendedperiodofnoteating.Noticethat intermittentfastingisnot introduceduntilWeek2ofthe4-WeekPlan.

During the phase-in period, you’llwant to take note of eating times. Evenbeforeyouincorporatetheintermittent-fastingcomponentoftheplan,yourlastmealofthedayshouldbenolaterthan6p.m.Thiswilleaseyouintofastingandhelpyouavoidsnacking.Oneoftheeffectsofketoisthatittrainsyourbody—and,let’sfaceit,yourbrain—toeatonlywhenyou’rehungry.Astimesgoesby,cravingscease.Weoftenconfusecravingswithhunger,whenreallycravingsarea learnedbehavior,whereashunger isaphysiologicalcall to refuelourenergyreserves.

TimingYourFastingPeriod

Howyoudecidetoincorporateyourintermittent-fastingtimeisabitflexible.Doyou tend to dive into the water head first, or do you dip your toes in first?Knowingthataboutyourpersonalitywillhelpyoudeterminewhichscheduleisbetterforyou.Intalkingwithmyeditorwhilewritingthisbook,I learnedthatwhatwasappealingtomewasnottoher.

Idon’tlikefeelinginarut,andbreakfastisoneofmyfavoritemealsoftheday,soforme,havinganalternateschedulethatallowsmetoeatbreakfastandabstainfromdinnerjustabouteveryotherday,andtodothereverseontheother

days (fasting through breakfast and eating dinner), is preferable. My editor,Marisa,prefersconsistency,somethingIimaginealotofpeoplemightwantaswell—togoonauto-pilotandfastatthesametimeeveryday.Icanseehowoneortheotherwouldfitintocertainlifestylesandmind-sets,andthat’swhythereare two schedules to choose from (here). They allow you to customize theIntermittentKetoPlantofitbestwithyourlifestyle.

BEFOREYOUGETSTARTED

Looking at the big picture is key to long-term success in any situation. Thisholds especially true for major diet and lifestyle changes. Intermittent ketothrows everything you thought you knew about how to eat, what to eat, andwhentoeatitoutthewindow.It’snotaleap-without-lookingkindofdecision,so it’s important to familiarize yourself with what to expect, how to handlepotentialchallenges,andhowtoreorganizeyourlifeinawaythatenablesyoutoachieveyourgoalsbeforestartingout.

DefineYourGoals

Why did you decide to try intermittent keto? Is it for health reasons?Weightloss?Areyoulookingjusttofeelbetterandincreaseyourenergylevels?Isthismeant tobe a short-termdetoxor areyou looking tomake long-term lifestylechanges?Howdoyouplantokeeptrackofyourmacronutrients?Doyouplantotestforketonestoensureyou’vereachedastateofketosis?Areyouvegetarianorvegan?

Allareimportantquestionstoconsiderbeforegettingstartedsoyoucanstayfocusedonachievingyourgoal.Researchsuggests that intermittentfastingcanhaveprofoundlong-termbenefits.Theverdictisstilloutonthebenefitsoranypotentialrisksofimplementingaketodietpermanently.Therigidityoftheplanalsodictatesthelengthoftimepeopleadheretoit.

Theway you currently eat is also a big considerationwhen you undertakeketo,andyoushouldunderstandhowbigachangeorchallengethatmightpose.Keto is a fat-focused diet macronutrient-wise, but protein plays an importantrole.Toolittleproteincancausemusclelossduringketosis.Toomuchcankickyououtofketosis.It’sabalance,andwhileketoisnotahigh-proteindiet, thedefault protein is often meat because the plant-based protein alternativestypically touted are too high in carbs compared with their ratio of fiber and

protein,specificallybeans,includingtofu(whichismadefromsoybeans).This doesn’t mean it’s impossible to stay vegetarian on keto, especially if

you’re an ovo-lacto vegetarian (okay with eating eggs and dairy). Nonmeatprotein sources that arenot legumes include eggs, nuts and seeds, andcheese.Therecipesinthisbookaregearedtowardanomnivorousdiet.Meatplaysaroleinmanyoftherecipes.You’llneedtocustomizeyourmealplan,supplementingitwithrecipesfromoutsidesources.Therestoftheinformationincludedinthisbookwillbeextremelyhelpful,and thisapplies tovegans, too. Ifyouwant togive intermittent keto a trywith a vegan diet, it is not impossible, but it willrequireevenmorecarefulplanningtomakesureyoudon’tkickyourselfoutofketosisbychoosingproteinsourcestoohighincarbs.Manyoftherecipesinthisbookwillneedadjustingforyourdietaryneeds,aswell.

Testingforketosiscanbedoneinthreeways:urineteststrips;abloodketonetest (with ameter similar to thekindused to test blood-glucose levels); and abreathtest(differentfromketobreath,whichisdiscussedseparately).Urinetestsare considered the least effective, but they are the least expensive,with bloodmetersconsideredthemostaccurate.Theyarealso,asyoumight’veguessed,thecostliest.

Therealquestion isdoyouneed to test forketones?Ifyourgoal is to loseweight, and the pounds are dropping, plus you feel good (well rested andenergetic)aftertheinitialfewweeks,testingforketosismightbeamootpoint.The more important consideration when it comes to counting numbers ismonitoringwhatyou’reeating.

Macronutrientsvs.Calories:WhichShouldYouCount?

Trackingyourmacronutrients is different fromcounting just calories.Onketotheemphasisisonmonitoringtheamountoffat,protein,andcarbohydratesyouconsume—allmacronutrientshaveaspecificcaloriecount:

1gramoffat=9calories1gramofprotein=4calories1gramofcarbohydrate=4calories

Counting macronutrients sounds harder than it is. Really, it’s just closerscrutinyofeachcalorieconsumed.It’sstillnecessarytogetabaselinemetabolic

rate,alsoreferredtoasBMR,todeterminehowmanycaloriesyoushouldeatforweightmaintenanceandweightloss(anotherreasonwhydefiningyourgoalsisimportant).

All these macronutrients play a vital role in both your overall health andachievingandstayinginketosis,buttheonethatgetsthemostscrutinyonketoarecarbohydratesbecausetheyresultinglucoseduringmetabolismwhichistheenergysourceyou’retryingtosteeryourbodyawayfromusing.Someresearchshowstheactualamountof totalcarbsonecanconsumeperdayonketo is50gramsorfewer—which,dependingonthefibercontent,results in20to35netcarbsperday.The loweryoucanget thenetcarbsdown, thefasteryourbodywillgointoketosisandtheeasierit’llbetostayinit.

Keeping inmind thatwe’reaimingfor20gramsofnetcarbsaday, thefatand protein grams are variables depending on howmany calories you need toconsume based on your BMR. The recommended daily average for womenvariesbetween1,600and2,000calories forweightmaintenancedependingonlevel of activity (from sedentary to active). Adhering to a daily plan ofconsuming160gramsfat+70gramsprotein+20gramscarbohydratesmirrors1,800 calories of eating—the ideal amount according to theUSDA forweightmaintenanceformoderatelyactivewomen(walking1.5to3milesaday).Ifyouhave a sedentary lifestyle—defined as getting exercise from such normaleverydayactivitiesascleaningandwalkingshortdistancesonly—you’dwanttoaimfor130gramsfat+60gramsprotein+20gramscarbohydratestojump-startweightloss(1500calories).ThereareplentyofonlinecalculatorstofigureoutyourBMRandoverall caloriegoal, and todetermine the right ratioof fat andprotein,whilekeepingnetcarbsto20gramsperday.

Speaking of calculators and tracking numbers, youmight find it helpful toestablishatrackingmethodforyourmacronutrientsfromtherecipesinthisbooktohelpcustomizeyourownuniquemenu.Itcanbeaseasyaswritingitdowninanotebookanddoingthemath,butthatmightbemoretimeconsuming.There’sno shortage of apps for your phone to also make easy work of trackingmacronutrients.

THEPHYSICALSIDEEFFECTSOFKETO

Unlikedietplansthatsimplylimit thefoodsyoueatforweightloss,ketogoesdeeper.Ketosisisaboutchangingthewayyoueattochangethewayyourbodyconvertswhatyoueatintoenergy.Theprocessofketosisflipstheequationfrom

burning glucose (remember, carbs) to instead burning fat for fuel.This comeswithpossiblesideeffectsasyourbodyadjuststoanewwayoffunctioning.Thisisalsowhythe4-WeekPlanherephasesinintermittentfastingduringweektwo,andnotfromtheget-go.It’simportanttogiveyourselftime,bothphysicallyandmentally, to properly transition. Two physical changes you may experiencewhentransitioningtoaketodietareketofluandketobreath.

KetoFlu

Ketoflu,sometimescalledcarbflu,canlastanywherefromafewdaystoafewweeks. Metabolic changes happening within as your body weans itself fromburning glucose for energy may result in heightened feelings of lethargy,irritability, muscle soreness, light-headedness or brain fog, change in bowelmovements, nausea, stomachaches, and trouble focusing and concentrating. Iknow, it sounds terrible, and probably vaguely familiar. Yes, these are allcommonsymptomsoftheflu,hencethename.

The good news is this is a temporary phase as your body adjusts, and itdoesn’taffecteveryone.Factorscausing thesesymptoms includean imbalanceof electrolytes (sodium, potassium, magnesium, and calcium) and sugarwithdrawal from the significantly decreased carbohydrate consumption.Expectingthesepossiblesymptomsmeansyoucanbepreparedtoalleviatethemanddecreasethelengthofketoflu,shoulditoccuratall.

Sodiumlevelsaredirectlyaffectedbytheamountofhighlyprocessedfoodsyouconsume.Toclarify,everythingweeatistechnicallyaprocessedfood;theterm means “a series of steps performed to achieve a particular end.” Evencookingathomefromscratchrequirestheactofprocessingfood.Relatingtoourcurrent culture, though, where ready-to-eat foods are at every turn of thesupermarket, these highly processed foods tend to contain exorbitant levels ofhiddensalt(sodiumisapreservativeaswellasaflavorenhancer).

Adhering to a keto diet is most successful when you’re doing the actualcooking, and you can control the number of carbs and amount of sugars in adish.Homecookingtendstobelessprocessed,whichmightalsoresultinlowersodium. Increasing the amount of salt in your food and drinking a homemadestocksuchas thebonebrothhereareeasy,naturalways toboostyoursodiumlevels.

Belowareotherfoodstofocusonduringyourketophase-inperiod.They’renaturally rich in magnesium, potassium, and calcium to help keep your

electrolytesinbalance.

Magnesium(helpswithmusclesorenessandlegcramps)Avocados,broccoli,fish,kale,almonds,pumpkinseeds,spinach

Potassium(helpswithmusclesoreness,hydration)Asparagus,avocados,Brusselssprouts,salmon,tomatoes,leafygreens

Calcium(especiallyimportantifyouwereabigmilkdrinkerpre-keto)Almonds,bokchoy,broccoli,cheese,collardgreens,spinach,sardines,sesameandchiaseeds

Anotherwaytolessenthechancesofexperiencingketofluistobeginslowlydecreasingyourcarbintakeafewweeksbeforestartingthe4-WeekPlan.Itcanbeas simpleas swappingyourmorningmuffin forahard-boiledor scrambledegg,skippingthebunandwrappingyourburgerinlettuce(oftenreferredtoasprotein-stylewhenordering),or swappingout spaghetti forzoodles.Thisway,when you dive into the plan here or here, it’ll feel more like a naturalprogressionineatingfewercarbsthanasharprightturninyourdiet.

KetoBreath

Let’s cut to thechasehere.Badbreath stinks, literally,but it’s somethingyoushouldbraceyourselfforwhenswitchingtoketo.Therearetwothoughtsastowhythisoccurs.

As your body enters ketosis and begins releasing ketones (a by-product ofburning fat for fuel), one of the ketones released is acetone (yes, the samesolvent found in nail polish remover and paint thinners). Acetone is excretedthroughurineandfromyourbreathinthebody’sattempttofinishthemetabolicprocess of breaking down those fatty acids. This can result in unpleasant-smellingbreath.

Protein can also be a factor in contributing to keto breath. Remember, themacronutrient goal is high fat, moderate protein, and low carb. People oftenthink high fat is interchangeablewith high protein. That is far from true. Thebody digests fat and protein differently. Our bodies produce ammonia whenbreakingdownprotein andusually release it during urine output.Eatingmoreprotein than you need results in the indigestible amount lingering in your gut

system,where it ferments,producingammonia,which is thenreleased throughyourbreath.

The upside is that keto breath is a good indicator your body is in ketosis.How long the smell lasts varies according to how well your body adapts toketosis.Manysourcesindicateitlastsanywherefromoneweektojustunderamonth.Adeeperdigthroughketomessageboardsandchatgroupsshowsitcanpersist for months, while some people report never experiencing it. Somesolutions to possibly avoid or lessen keto breath are to always be armedwithsugar-freegum,reduceyourproteinintake,makesureyousticktoagooddentalroutine (brushing and flossing), and follow the advice mentioned earlier ongradually reducing your carbohydrate intake before jumping full steam aheadintothe4-WeekPlan.

SLEEP&EXERCISE

Everyhealthylifestyleincludesadequatesleepandmoderateactivity.Thesameadviceshouldbeconsideredwhendefiningyourgoalsandfiguringouthowbothfit into your daily routine.Once you incorporate intermittent fasting into yourplan, those sleeping hours become even more necessary since they’re part ofyour fasting time. Keep late-night snacking urges at bay by tucking in at areasonablehour.

Weight training is a big focus among keto enthusiasts, and it’s certainlyimportant when you’re in maintenance mode.When it comes to weight loss,cardioworkoutsprovidethebiggestfat-burningbenefit.Besuretoconsultyourdoctorbeforemakinganymajorchangesifyouhaveunderlyinghealthconcerns.

TALKWITHYOURFRIENDS&FAMILY

Mentiontheword“diet”andyou’llfindmostpeoplehavestrongopinionsthatincrease in intensity with certain diet plans. Everyone is entitled to theiropinions, and sharing similar experiences is sometimes helpful when you’relookingforinspirationormotivation.What’snotbeneficialiswhenpeoplesay,“You look fine theway you are” or “I could never give up carbs” or,worse,“You’regoingtostarveyourself?!”

Every ship needs a helmsman, so consider yourself the helmsman of yourbody. Friends and family should be there to support you on this journey, soempowerthemwiththeinformationtodoso.Letthemknowwhyyou’remaking

the switch if you’re comfortable talking about it. At the least, explain theprinciples behindwhy intermittent fasting and ketowork reallywell for somepeople.Often people are simply confused bywhat they don’t know, and theydon’ttakethetimetoseekoutanswers.Youcanevengivethemacopyofthisbookiftheywanttolookdeeperintothediet.Youneverknowifyou’llinspiresomeone towant to try intermittentketo, too,and thenyou’llhaveabuddy totrackprogress,setgoalswith,andkeepeachothermotivated.

Sharingyourdecisiontogoonketoisalsoagoodwaytoavoidshowingupat a friend’s dinner party and discovering they’re serving pasta only. In acircumstancelikethat,youshouldvolunteertobringacoursetosharethat’salsoketo-friendlyforyoutoenjoy.Thiswayitalleviatesanystressyourhostmightfeelaboutcookingforyou,plusithighlightssomeoftheamazingfoodsyoucaneatonketo!

Therewill be thosewho think theyknowbetteror insist it’s okay to cheathere and there. Maybe that works for other diets, but you can easily knockyourself out of ketosis by consuming too many carbohydrates. Be a goodadvocateforyourself,anddon’tbeafraidtosaynothankyou.Peoplewhocareaboutyouwillrespectthehardworkyou’reputtingintodevelopingahealthierlifestyleforyourselfandwon’ttrytotemptyou.

Obviously,youalsowanttokeepyourintermittentfastingscheduleinmindwhenyou’remakingplans.Late-nightdinnersdon’treallyjibewiththeplan,butyoucanmeetfordrinksandkeepyourordertoplainseltzerwithalimewedge,or better yetmeet for a post-dinner coffee.The 4-WeekPlanwas designed togiveyouabreakfromintermittentfastingonSundaymornings,keepinginmindthat’sapopulartimetogatherwithfriends,andbrunchisveryeasytosticktoontheketodiet.

STAYINGINKETOSIS&WHATHAPPENSIFYOUFALLOUTOFIT

Onceyouenterketosis,howlongyoudecidetostickwith it isuptoyouafteryoufinishthe4-WeekPlan.Wasyourgoalsimplytodropadresssize?Amonthmaybeallyouneed.Wereyoutryingtoweanyourselfoffsugarorreduceyouroverallcarbintake?Perhapsalittlelongermightbegoodtohelpestablishlong-term eating patterns even after you decide to increase your total carb countbeyondthe20gramsperdayallottedinthe4-WeekPlan.Technicallyanythinglessthan50gramsofcarbohydrates(overall,notnetcarbs)helpskickyourbodyintofat-burningmode,soevenaminorincreaseincarbscanofferamildketosis

benefit,thoughyoumightregainafewofthepoundsyouinitiallylost.Be prepared for learning curves and possible pitfalls. It’s possible to kick

yourbodyoutofketosis ifyoueat toomuchprotein, toomanycarbs,ordon’tget enough exercise. A simple mistake, or just giving into a craving such aseatingasweetpotato,canputyoubackintoglucose-burningmode.

Ifketosoundsstrict,that’sbecauseitis.Gettingintoketosisandmaintainingit is a commitment—that’swhywe talked about definingyourgoals earlyon.Whileitmightseemdisastrousorfrustratingafterallthehardworkyouputin,don’tbeatyourselfup.Focusonyourfuturegoalsandongettingyourselfbackintoketosis.Don’textend thecheat, thinking,“Oh,well, thedamage isdone.”Instead, fasting after a cheat day is one way to get yourself back on track,keepinginmindyou’llhavetoburnthroughthatglucoseagainfirst.

Journaling, ingeneral, is agreatway to trackmore than just calories.Startrecording how you’re feeling physically, andwhat yourmental outlook is—asimple number rating systemhelps you understand if you’remaking progress,maintaining the status quo, or slipping with your goals. Detailed notes mighthelppinpointmoredirectreasonsrelatedtoyourcheatdaytohelpplanbetterinthefuture.Infact,itmightbethecasethatyouwanttopadincheatdayssoyoucan expect them, insteadof beatingyourself up for having them. If youknowyourbestfriend’sweddingiscomingupandyou’llwanttopartake100percentinthefestivities,includingallthefoodanddrinkserved,planforthat.Whileyoucan’tjustflipaswitchtogetbackintoketosis,you’llknowwhattoexpectandhopefully get back on track quicker than the first time. It’s also worthmentioning that you shouldn’t rely on toomany cheat days. Again, this goesbacktodefiningyourgoals.

KNOWWHATFOODSTOENJOY&WHATFOODSTOAVOID

It’ssoeasytothinkaboutwhatyoucan’teatonketo,butit’smuchmorefuntofocus on all the things you can enjoy.Here’s a chart you can referencewhenyou’reinneedofsomeinspiration.

KETOCHEATSHEET

Eat:Zoodles,spaghettisquashandshiratakinoodlesAvoid:Pasta

Eat:Usealmondflour,unsweetenedcoconutflakesandporkcracklingsAvoid:Breadcrumbs

Eat:Cauliflowerrice,shiratakiriceAvoid:Rice,couscous

Eat:Heavycreamandcheeses(mozzarella,cheddar)Avoid:Milk

Eat:Low-carbtortillasandketobread(here)Avoid:Bread,wraps,tortillas

Eat:PuréedcauliflowerAvoid:Mashedpotatoes

Eat:ZucchinifriesAvoid:Frenchfriesandsweetpotatofries

Eat:Berries;uselemonsandlimesforflavorAvoid: Sweet citrus (oranges, grapefruit, clementines), tropical fruits(bananas,mango,pineapple),alldriedfruits

Eat:Meat,poultry,seafood,eggsAvoid:Beans,tofu

Eat:Stevia,monkfruitAvoid:Sweeteners(honey,maplesyrup,sugar)

Eat:Oliveoil,coconutoil,avocadooil,butter,ghee,sesameoil(insmallquantities)Avoid:Sunflower,grapeseed,canola,peanut,saffloweroils,margarine,vegetableshortening

Eat:ParmesanCrisps(here)Avoid:Chipsandsweet/saltysnacks

Eat:Water(keyforstayinghydrated),coffee,teaAvoid:Sugarydrinks(soda,juices),alcohol

TheKetoKitchen

Leadinguptostartingintermittentketo,it’simportanttomakesureyourpantryalignswithyourneweatinggoals.Thosenewgoalsmightalsobeatoddswiththerestofthemembersinyourhousehold,betheyfamilyorroommates.Ifso,clearingoutallthecarb-ladenfoods,sugarysnacks,andprocessedfoodsmightnot be a possibility. In that case, it’ll be an exercise in self-control for you,especially during the first week or two, when cravings might be tricky tomanage.Don’tfret.Youcanstillclaimanareaofthekitchenandsetupaketo-friendlyzonetomakestickingtotheplaneasier.Andbyallmeans,ifyouliveonyourown,orifyourpartner/familyisdoingthiswithyou,gofullthrottleanduse an out-with-the-old, in-with-the-new approach. Instead of discardingunwanteditems,donatethemtoalocalfoodpantry(checkexpirationdatesfirst),orgivethemtoyourneighbors.

Onceyou’vegotacleanslate,it’stimetostartfillingthepantrywithallthefoodsyoucanenjoy.Herearestapleingredientsyou’llwanttoaddtoyourfirstshoppinglist.

Fermentedfoods(makesureveggiesarelacto-fermented):pickles,kimchi,sauerkraut,plainfull-fatyogurt

Oils:avocadooil,extravirginoliveoil,cold-pressedorvirgincoconutoil,ghee,MCToil

Nutsandseeds(andfloursmadefromthem):almonds,walnuts,macadamianuts,brazilnuts,pecans,chiaseeds,pumpkinseeds,sunflowerseeds,sesameseeds,almondflourormeal,coconutflour

Cannedgoodsandothershelf-stableitems(makesureallnutmilksareunsweetened):coconutcream,coconutmilk,almondmilk,olives,darkchocolate(Lily’sdarkchocolatechipsaresweetenedwithstevia),cocoapowder,teaandcoffee(plain,unflavored),porkrinds,bakingpowder(seenotebelow)

Spicesandsweeteners:redpepperflakes,basil,oregano,bayleaves,smokedpaprika,seasalts,blackpepper,cumin,currypowder,everything-bagelseasoning,whole-grainmustard,stevia,monkfruitsweetener(readthelabeltomakesureit’snotablendmixedwithsugar)

Perishables:baconandsausage(besuretobuysugar-freevarieties),eggs,coconutwraps,low-carbtortillas,sugar-freemayonnaise,heavycream,

butter,cheese

AWordAboutBakingPowder&OtherIngredients

One lookat the ingredients andyou’llnotice there’s cornstarch in commercialbakingpowder.It’sactually inmosthomemaderecipes, too.Bakingpowder istraditionally made with a combination of baking soda, cream of tartar, andcornstarch. Some keto folks will tell you cornstarch is absolutely forbidden,since it’s a grain and you’re not supposed to eat any grains on keto. It’simportant to rememberwhy you’re not supposed to eat grains, though, beforesettling on a conclusion about baking powder. The underlying reason is thatgrainsarecarbheavy,andketoisalow-carbdiet.Therealityis,theamountofcornstarch in baking powder compared with howmuch you actually use in arecipe is so negligible that it barely registers. If you’re grain free for healthreasons, that’s a good reason tomake your own baking powder or seek out abrand without any cornstarch. I’ve yet to find one that exists, but that maychangebytheprintingofthisbook.Alltherecipesinthisbookweretestedusingstore-bought baking powder. Results using a homemade version withoutcornstarcharen’tguaranteed.

Most bacon has sugar added during the curing process, even bacon fromsmall,artisanalfarmers.Whiletheactualamountofsugarintheendproductisminimal,youmightwant to lookforabrandthathasnosugaraddedifyou’rehavingtroublebalancingyourcarbcount.

Notallketchupsarecreatedequal. In fact,manyare loadedwithsugar.BesuretobuyanunsweetenedbrandlikePrimalKitchenfordippingandtomaketheBBQsaucehere.

Manyketo enthusiasts swearbyMCToil. It’snot coconutoil, but rather aby-productofcoconut.MCTstandsformediumchaintriglycerides.Amongthehealth benefits it is said to offer are that it keeps you satiated (feeling full),providesaquickboostofenergy, andsupportsahealthy immunesystem.Thefull feelingitoffersmaybewhysomepeoplebelieve itaids inweight loss, inthatitpreventsyoufromovereatingorsnacking.

WeeklyGroceryShopping

Whenitcomestoproduce,allherbsgetagreenlight—greatnews,sincethey’reeasyflavorboosterstoanymeal.Thegeneralruleofthumbforvegetablesisthat

youshouldsticktoonesthatgrowaboveground.Thatmeanssteerclearofrootvegetables and tubers (think carrots, parsnips, beets, onions, and regular andsweetpotatoes), as they’re starchiervegetables,higher incarbohydrates.Someaboveground vegetables are high-carb, too, such as winter squash, pumpkin,corn,andpeas.

You can still eat the rainbow, so don’t worry—dark, leafy greens (kale,spinach),broccoli,cauliflower,zucchini(zoodles!),radishes,cucumbers,garlic,asparagus,mushrooms,andeggplantallmakethelistforketomeals.

Fruit lovers might find keto challenging, since most fruits are too high innatural sugars and therefore off-limits, especially dried fruits—which havehigherconcentrationsofsugar.Yourchoicesarebasicallyberries(sincethey’remostly fiber), lemon, and limes.All other citrus fruits are too high in naturalsugars.Butguesswhat?Ifyouloveanorangeessenceinsomedishes,youcanuseorangezesttoaddflavorwithoutgettinganyofthecarbs!

At thispoint,youmight feelweigheddownbyall the thingsyoucan’teat.That’s anormal feeling, andwhile it’s a reality ifyou’re committed toketo, Ialwaysprefer to focuson the foodsyoucan eat, so snapaphotoof thatKetoCheatSheethere,andyou’llalwayshaveaquickreferencepointwhenindoubt.

EssentialKitchenTools

Veteran cooks likely have a well-stocked kitchen. If you’re just starting out,you’ll quickly realize that cooking your own food increases your success insticking to a keto diet. I tend to stay away from gadgets that serve only onepurpose, but exceptions to that rule are my spiralizer and avocado slicer.Homemadezoodlesareabreezetomakewithmyhandheldspiralizer,foundinthehardwarestore’skitchensectionforlessthan$20.

Avocados are a keto fan-favorite. Pitting avocados also results in moreemergency-room visits than you might imagine and can even result in nervedamage.Thishappenedtoadearfriendofminewho’sanexperiencedcook.Shenowownsanavocadoslicer.

Regardingskillets,Ifindnonsticktobegreatifyoucanbuyonlyonesetofpans. Even though you’ll be consuming considerablymore fat than you do inyour current diet, nonstick skillets are great for making eggs and pancakes(checkouttheBlueberryAlmondPancakeshere).

Here’s a list of kitchen tools and equipment that you’ll find helpful inpreparingmeals:

8-inchskillet10-inchskilletSpiralizerDigitalkitchenscaleBentoboxforpackinglunchesTongsandspatulaAvocadoslicerMasonjars(forpreparingandtransportingchiapuddings)Siliconcandymolds(formakingfatbombs)Chef’sknifeandparingknifeVarietyofsaucepans(rangingfrom2quartsto8quarts,ifspaceandbudgetpermit)

CuttingboardsBlenderFoodprocessor(optional,butespeciallyhelpfultogrindyourownnutflours)

WHENTOSTOP&HOWTOSTOP

Ketoisstrictaboutwhatyoucanandcannoteat.Throwin intermittentfastingand you further restrictwhen you can eat. Before you dive into your 4-WeekPlan, this is a good time to talk about how long you should stay on keto andcontinueyourintermittentfasting.Currentlythereisn’tenoughresearchtomakeaconclusion fromahealthperspectiveas toketo’s long-termefficacy,but thetruth is you’re fighting your body’s natural instinct to fuel itself on glucose.Eventhoughweevolvedunderthepremiseoffatforfuel,timeshavechanged,andalongwiththat,sohaveourbodies—forbetterorforworse.

Although research providing concrete theories of how the keto diet works(besidesthoserelatedtounderlyingmedicalissues)islacking,manypeopleleantowardusingketoafewtimesayearforaprolongedperiodoftime—anywherefrom a fewweeks to a couple ofmonths—taking a break in between but stillbeingmindfulofoverallcarbconsumption.

Intermittentfastingisadifferentstory.Iknowsomeonewho’sbeenfastingintermittently for a few years now. Her approach is different from the plan

outlined here, and she is not on keto, so her experience is different, butintermittentfastinghasbeenverysuccessfulandmanageableforhertomaintain.She’salsooneofthebiggestfoodiesandcooksIknow,andintermittentfastinghasn’tcrampedherstyleonebit.Quitetheopposite,infact.Shelooksforwardto her fast days, as they leave her feeling refreshed and focused. Should youdecide to step away from the keto diet and stay with intermittent fasting, Isuggest doing some research to figure out the best method and schedule foryourself.

Whenyoufeelyou’vereachedtheendofyourketo journeyor justwant topresspauseforadurationbeyondacheat,youmustdo it inameaningfulandmethodicalway.Rememberthatittooktimeforyourbodytoadjusttoketosis.The samegoes for reverting to adiet that hasmore carbohydrates,whichwillfliptheswitchbacktoburningglucoseforenergy.Thisappliesevenifyourplanistostayonalower-carbdietthanyouatebeforestartingketo.

Thingstokeepinmindwhenyoudecidetoswitchoffketoare:

Takeitslowly,introducingmorecarbsalittleatatime.Expectsomeweightgain.Theamountdependsonhowlongyou’vebeenonketo.Theearlyweeksofweightlossonketotendtobewaterweight.Ifyou’vebeenonketoforawhile,theweightgainshouldbeless,providedyou’renotoverindulgingincarbsandsugar.Familiarizeyourselfwithhealthyportionsizesagain,adjustingthequalityoffatsandproteinsaccordingly.

PARTIIMEALPLANSANDRECIPES

READY,SET,GO:4-WEEKPLANS&RECIPES

MEALPLANS

TheWeekendBefore

Saturday.Cleanoutthepantry.Makeshoppinglists.Sunday.Go grocery shopping—stick to the perimeter; all the super-processeditemstendtobeclusteredinthemiddleaisles.Prepfoodfortheweekahead.

4-WEEKPLAN—MEALSFROMNOONTO6P.M.ONLY

Thisplanallowsforonedayaweekwithoutfasting.ItanticipatesthatyoumightwanttoenjoyaSundaybrunchwithfriends(ketofoodsonly).Ifyouwant,youcanomitbreakfasttostickwithyourIFroutine.Justbesuretoincludeamiddaysnacktomakesureyouconsumeyournecessarymacronutrients.

4-WEEKPLAN—ALTERNATEINTERMITTENTFASTING

RECIPES

Cookbooksaregenerallybroken into traditional categoriesofbreakfast, lunch,dinner, and sweets and snacks. You’ll find the recipes set up that way forfamiliarity.Sinceketoisallaboutfocusingonyourmacronutrients,whatreallymattersiseatingtherightratiosoffat,protein,andcarbs.Keepingthatinmind,feel free to swap out breakfast for lunch, lunch for dinner, or even dinner for

breakfast.Justtrackyourmacrostomakesureyoudon’tovereatanyofthem.

BREAKFAST

Pecan&Coconut’n’Oatmeal

Bacon,Egg&CheeseBreakfast“Muffins”

CheddarChiveBakedAvocadoEggs

BlueberryAlmondPancakes

ToadinaHole

BerryBreakfastShake

Cheddar,Spinach&MushroomOmelet

PECAN&COCONUT’N’OATMEAL

Serves:1

This is a hearty breakfast porridge for cold mornings when you’re craving asteamingbowlofoatmealbutdon’twantthecarboverload.

½cupcoconutoralmondmilk 2teaspoonschiaseeds2tablespoonsalmondflour 1tablespoonflaxmeal2tablespoonshemphearts ¼teaspoongroundcinnamon ¼teaspoonpurevanillaextract 1tablespoonpecans,toastedandchopped 1tablespooncoconutflakes

In a small pot, combine the milk, chia seeds, almond flour, flax meal, hemphearts, cinnamon, and vanilla. Cook over low heat, stirring constantly untilthickened,about5minutes.Spoonintoabowl,topwiththepecansandcoconutflakes,andenjoyimmediately.

Calories312Fat25Protein13.4Carbs7Fiber5Netcarbs2

BACON,EGG&CHEESEBREAKFAST“MUFFINS”Makes:6

6slicesbacon 8eggs ¼cupheavycream Fineseasaltandfreshlygroundblackpeppertotaste 3ouncesshreddedcheddarcheese

Preheattheovento375ºF.Generouslygreasethebottomsandsidesofa6-cupmuffintin(softenedbutterworksbestforthis).

Add the bacon to a cold 10-inch skillet, andplace overmedium-highheat.Cook until crisp all over, turning once. Transfer to a paper-towel line plate.Crumblethebaconintopieces.

Inadeepbowl,whisktogethertheeggs,cream,salt,andpepper.Sprinkleanevenamountofcheeseandbaconintoeachcupoftheprepared

tin.Pouranevenamountofeggmixtureoverthefilling.Bake20to25minutes,untiltheeggspuffupandarelightlygolden.

Calories303Fat26Protein15Carbs1.5Fiber0Netcarbs1.5

CHEDDARCHIVEBAKEDAVOCADOEGGS

Serves:2

2eggs2ouncescheddarcheese,shredded 2teaspoonsheavycream 1teaspoonfreshchoppedchives Seasaltandfreshlygroundblackpeppertotaste 1avocado,cutinhalfandpitted(seenote)

Preheattheovento425Fº.Combinetheeggs,cheddarcheese,cream,halfthechives,salt,andpepperin

amediumbowl.Beatwithaforkuntilwellmixed.Arrangetheavocadosinasmallrimmedbakingdish,cutsideup(theyshould

besnugso theydon’t rollaround).Pour theegg filling into thecenterofeachavocado.

Bake12minutes,untilthefillingislightlygoldenontop.Servehot,toppedwiththeremainingchives.

Note:Avocadopitsvary,sodependingonthesize,youmightneedtoscoopalittle bit extra avocado from the centerwith a spoon to accommodate the eggfilling.


BLUEBERRYALMONDPANCAKES

Makes:10(servingsize2pancakes)

Aside from the lack of grains, these pancakes are different from the usual inanotherway:youcoverthepanwithalidwhilethey’recookingtoensurethattheycookthroughinthecenter.

4tablespoonsbutter 2largeeggs¼cupalmondmilk¼teaspoonpurevanillaextract ¾cupalmondflour 1tablespoonflaxmeal 1teaspoonbakingpowder 1packetsteviapowder ¼teaspoonseasalt ¼teaspoonallspice(optional) ¾cupblueberries,frozenorfresh Butter,tocookthepancakes

Inasmallbowl,whiskthebutter,eggs,almondmilk,andvanilla.Whiskintheflour,flaxmeal,bakingpowder,stevia,salt,andallspiceuntilwellblended.Foldintheblueberries.

Heatanonstickskilletovermediumheat.It’sreadytousewhenafewdropsofwaterdanceacrossthesurface.Meltapatofbutterinthepan.Dropscant¼cupfulsofbatterintotheskillet,spreadingoutintothincircles(they’llpuffup).Coverthepanwithalidandcook1to2minutesuntilairbubblesappearontopand batter looks a little dry. Flip, and cook until cooked through and goldenunderneath,about2minutesmore.Servehot.

Note:Leftoverpancakesmaybelayeredbetweenparchmentpaper,wrappedinplasticfilmandstoredinthefreezerforupto1month.Heatthemstraightfromthefreezerina350ºFovenfor8to10minutes.

Calories114Fat10Protein3.9Carbs3.9Fiber1.4Netcarbs2.5

TOADINAHOLE

Serves:2

4porksausages(spicyorsweet) 1/3cupblanched,finealmondflour 3tablespoonsarrowroot 6tablespoonsalmondmilk ¼cupheavycream 1egg ¼teaspoonseasalt

Placean8-inchcast-ironskilletonthecenterrackoftheoven.Preheatovento400Fº.

Addthesausagestotheskillet.Cook,turningonce,untilnicelybrowned,12to15minutes.

Meanwhile,combinethealmondflour,arrowroot,almondmilk,cream,egg,andsaltinamediumbowl.Whiskuntilmixedwell.

Oncethesausagesarebrowned,pourthebatterintothehotpan.Returntheskillettotheoven,andcookuntilpuffedupandgolden,20to25minutes.Serveimmediately.


BERRYBREAKFASTSHAKE

Serves:1

¼cupfrozenmixedberries ½cupheavycream ½cupcoconutoralmondmilk 1tablespoonalmondbutter ½teaspoonfreshsqueezedlemonjuice 1tablespoonMCToil(optional)

Add all the ingredients to a blender bowl. Blend until smooth. Serveimmediately.

Calories900Fat80Protein10Carbs18Fiber5Netcarbs13

CHEDDAR,SPINACH&MUSHROOMOMELET

Serves:2

Sure,thisisincludedinthebreakfastcategory,butomeletsarealsoagreatgo-tomealforlunchanddinner,sokeepthisrecipeinmindwhenplanningyourmenufortheweek.

2teaspoonsextravirginoliveoil 3ounceswhitebuttonmushrooms,sliced 2cupspackedbabyspinach Seasalt,totaste Handfuloffreshparsley,chopped 6largeeggs,lightlybeaten 4ouncescheddarcheese,shredded

Inan8-inchnonstickskillet,heat1teaspoonofoilovermedium-highheatuntilshimmering.Addthemushrooms.Cook,shakingthepanafewtimes,until themushroomsaregolden,3to4minutes.Stirinthespinach,andseasonwithsalt.Cookuntiljustwilted,1to2minutes.Transferthevegetablestoabowl.Stirintheparsley;setaside.

Heattheremainingteaspoonofoilinthesameskillet.Seasontheeggswithsaltandpourintothepan.Cook,withoutdisturbingtheeggs,untiltheedgesareset.Usingarubberspatula,liftunderneaththeedgesoftheeggwhiletiltingthepansoanyuncookedeggcanslideunderneathandcook.Coveronehalfoftheeggswiththevegetablemixture.Sprinklethecheeseontop.Foldtheplaineggoverthehalfwiththevegetables,tocreateahalfmoon.Cookfor1minutemore.Serveimmediately.


LUNCH

Bacon,Avocado&TurkeyLettuceWraps

SpicySesameZoodles

ItalianStuffedPeppers

WarmSpinach&RoastChickenSaladwithBaconVinaigrette

ChickenCaesarSaladwithParmesanCrisps

BuffaloChickenWingswithRanchDippingSauce

Bacon&ShrimpLollipops

Shrimp&AvocadoCobbSalad

Pork-FriedCauliflowerCouscous

BACON,AVOCADO&TURKEYLETTUCEWRAPS

Serves:2

Cookingupabatchofbaconandkeepingitinthefridgemakesforfastweekdaylunches.Aquickreheatinaskilletisenoughtocrispitup.Feelfreetoswapinleftoverroastchickeninplaceofturkey.

2leavescurlykale 1tablespoonmayonnaise 4slicescookedbacon 1avocado,pitted&sliced 4slicesturkey

Layeachleafofkaleonacuttingboard.Brushwiththemayonnaise.Onhalfofeach leaf, layer twopiecesofbacon,half theavocadoslices,and twoslicesofturkey.Rollupstartingwiththeendthat’sfilled.Enjoy.

Calories510Fat44Protein17Carbs14.6Fiber7.3Netcarbs7.3

SPICYSESAMEZOODLES

Serves:2

Coldsesamenoodlesusedtobeafavoritelunchofmine.HereI’mswappinginzucchini noodles (Zoodles, here). The sauce traditionally has a sweetener tobalanceout theheavinessof thealmondbutter. I’veopted to leave itouthere,butifyouprefer,youcanadd½packetofsteviatothedressingasyouwhiskittogetherinthebowl.

½lime¼cupcreamyalmondbutter 1tablespoonsoysauce 1tablespoonsesameoil ½teaspoonredpepperchiliflakes Seasalttotaste ½cupshreddedredcabbage Handfuloffreshcilantro,leavesandstemschopped 2scallions,chopped 1/3cupslicedalmondsZoodles(here)

Juicethelimeintoadeepbowl.Add thealmondbutter, soy sauce, sesameoil, andchili flakes to thebowl.

Seasonwithsalt.Whiskuntilwellblended.Addthecabbage,cilantro,scallions,almonds,andZoodlestothebowl.Toss

tocoat.Serveimmediately,orchillbeforeserving.

Calories507Fat47.6Protein12.9Carbs14Fiber6.8Netcarbs7.2

ITALIANSTUFFEDPEPPERS

Serves:2

1tablespoonextravirginoliveoil 8ouncesgroundbeef Seasaltandfreshlygroundblackpepper 1garlicclove,chopped 1cupSlow-SimmeredTomatoSauce(here) ½teaspoondriedbasil ½teaspoondriedoregano 1cupCauliflowerCouscous(here) 4ouncesshreddedmozzarella 2redbellpeppers

Inamediumskillet,addtheoilandheatuntilshimmering.Addthebeefanduseaforktobreakupanychunks(youwantlittlebitsofmeat).Seasonwithsaltandpepper.Cook untilwell browned.Use slotted spoon to transfer to a bowl; setaside.

Addthegarlictothepan.Sautéuntilfragrant,about1minute.Stirinthetomatosauce,basil,andoregano,andaddthemeatbacktothepan.

Seasonwithsaltandpepper.Reduceheattolow,andsimmerfor5minutes.Preheattheovento375ºF.Remove themeat filling from theheat and let cool slightlywhile theoven

preheats.StirtheCauliflowerCouscousandhalfthemozzarellaintothefilling.Slicethetopsoffthebellpeppersandscoopouttheseeds.Evenlyspoonthe

meatfillingintothepeppers.Arrangethepeppersinan8-inchloafpan.Sprinkletheremainingmozzarellaontop.

Bake 35 to 40minutes, until the peppers are soft and the cheese is lightlygolden.Servehot.

Calories574Fat40.2Protein36.8Carbs17.9Fiber4.2Netcarbs13.7

WARMSPINACH&ROASTCHICKENSALADWITHBACONVINAIGRETTE

Serves:2

Most people add cold bacon to a hot pan and then duck for cover from thesplatter.Theeasiestwaytoavoidthatistoaddcoldbacontoacoldpan(genius,right?). The drippings form the base for a flavorful dressing for what mightotherwise seem a very simple salad. Leftover chicken frommaking the BoneBrothhereortheSmokyButterRoastedChickenherebothworkwellhere.

4slicesbacon 1garlicclove,smashed 2teaspoonsDijonmustard2tablespoonsredwinevinegar SaltFreshlygroundblackpepper 2cupscubedorshreddedcookedchicken 4cupspackedbabyspinach

Addthebacontoacold8-inchskillet,andplaceovermedium-highheat.Cookuntilcrispallover,turningonce.Transfertoapaper-towel-linedplate.

Inthesamepan,addthegarlic.Sautéuntilfragrant,about1minute.Discardthegarlic.Offtheheat,whiskinthemustardandvinegar.Seasonwithsaltandpepper.Returnskillettoalowflame.Stirinthechicken,andcookuntilwarmed,1to2minutes.Removepanfromtheheat,stirinthespinach,thenimmediatelydividethesaladbetweentwoshallowbowls.Enjoyimmediately.


CHICKENCAESARSALADWITHPARMESANCRISPS

Serves:2

Thissaladisafavoriteforafewreasons.First,itusesupleftoverroastchickenfromtherecipehere.Ifyou’recravingitbutdon’thaveleftoverroastchicken,you can use store-bought rotisserie chicken (stick to the herb-or plain-roastedones,sincetheyprobablywon’thaveanyaddedsugars).It’salsoaneasylunchtopackforbusyweekdays.

¼cupmayonnaise1garlicclove1teaspoonfreshlysqueezedlemonjuice ¼teaspoonsoysauce ½teaspoonanchovypaste 1tablespoonParmesancheese ¼teaspoonDijonmustard 1bunchromainehearts,chopped 2cupsleftoverSmokyButterRoastedChicken 6ParmesanCrisps(here)

To make the dressing, add the mayonnaise, garlic, lemon juice, soy sauce,anchovypaste,Parmesan,andmustardtoablender.Blenduntil thedressingissmoothandcreamy.

Inadeepbowl,combinethelettuceandchicken.Addhalfofthedressingandtossuntilwellcoated.GarnishwithParmesanCrisps.Serveimmediately.

Calories321Fat29Protein12.4Carbs2.8Fiber1Netcarbs1.8

BUFFALOCHICKENWINGSWITHRANCHDIPPINGSAUCE

Serves:2

1teaspoonbakingpowder ½teaspoongarlicpowder ½teaspoonblackpepper,plusmoreasneeded ¼teaspoonseasalt,plusmoreasneeded 8chickenwings(winganddrum) 2tablespoonsmeltedbutter ¼cuphotsauce(preferablyonewithoutaddedsugars) ¼cupHomemadeRanchDressing(here)

Preheattheovento375ºF.Generouslybrushan11-by-17-inchbakingsheetwitholiveoil.

Combine the baking powder, garlic powder, pepper, salt, and 1 tablespoonwater inadeepbowl.Add thechickenand tossuntilwellcoated.Arrange thechickeninasinglelayeronthepreparedpan.Bakefor20to25minutes,turninghalfwaythrough,untilgoldenonbothsides.

Meanwhile,whisk together the butter and hot sauce in a small bowl. Pourover the chicken, stirring to make sure it’s well coated. Increase the oventemperature to 400ºF. Bake 10 to 15minutes more, turning halfway through,untilcrispy.

ServethechickenwingshotwiththeHomemadeRanchDressing.


BACON&SHRIMPLOLLIPOPS

Serves:2

Thisplayonsurfandturfisperfectpartyfood,sokeepthisrecipeinyourbackpocketforwhenyou’rehostingorgoingtoafriend’shouse.

6piecesbacon(thin-cutworksbest) 6jumboshrimp,shelledanddeveined 2woodenormetalskewers

Ifusingwoodenskewers,soaktheminwaterfor2hourstoavoidanysplinters.Preheatthebroilerofyouroven.Useonepieceofbacontowraparoundoneshrimp(imagineyou’reloopinga

pieceofribbonaroundaring)tocoveritcompletely.Repeatwiththeremainingbaconandshrimp.

Add three pieces to each skewer, sliding the skewer through the shrimplengthwise(insteadofrightthroughthecenter).Placeonarimmedsheetpan.

Broil4to5minutes,untilbrowned.Turnandbroil4to5minutesmoreuntilcookedthrough.Servehot.


SHRIMP&AVOCADOCOBBSALAD

Serves:2

8largeshrimp,peeledanddeveined 1headBostonlettuce,chopped 1romaineheart,chopped 10grapetomatoes,halved 4hard-boiledeggs,cutinhalf 4slicescookedbacon,crumbled 1avocado,pittedandchopped ¼cupEasyHomemadeVinaigrette(here)

Tocooktheshrimp,filla2-quartpotwithwaterandbring toaboiloverhighheat. Add the shrimp. Cover and remove the pot from heat. Set aside for 10minutes. Drain the shrimp and set them in a bowl of ice water to stop thecookingprocess;setaside.

Arrange the lettuces, tomatoes, eggs, bacon, avocado, and shrimp betweentwoshallowbowls.Drizzlethedressingontop.Serveimmediately.

Mymethodformakingfoolproofhard-boiledeggsistoplacetheeggsinasmall pot filledwith enoughwater to cover them.Bring it to a boil overhigh heat. Remove from the heat, cover with a lid, and let sit for 10minutes.Drainthewaterandsettheeggsinabowlofcoldwatertostopthecookingprocess. I find they’reeasier topeelwhenmadeadayor two inadvance.

Calories838Fat69.6Protein40Carbs17.9Fiber9.5Netcarbs8.4

PORK-FRIEDCAULIFLOWERCOUSCOUS

Serves:2

This isagreatway touseupextraCauliflowerCouscous(here). In fact, it’sagreatreasontomaketheCauliflowerCouscous,soyoucanreaptherewardsofleftovers—justbesuretomakeitatleastadayinadvance,sinceitneedstobecoldtoworkbestinthisdish.

2teaspoonsoliveoil 2eggs,beatenSeasaltandfreshlygroundblackpepper 2bonelessporkchops,diced 1tablespoonsesameoil 1teaspoonfreshlygratedginger 1garlicclove,choppedfine 3cupscold,cookedCauliflowerCouscous 3tablespoonssoysauce 2to3scallions,chopped

Heat 1 teaspoonof theoliveoil in a deep skillet overmedium-highheat untilshimmering. Add the eggs, and cook, stirring, until cooked through, about 1minute.Transfertoasmallbowl.

Increase theheat tohigh, andaddanother teaspoonofoliveoil to thepan.Add the pork, and sauté until golden and cooked through, 2 to 3 minutes.Transfertothebowlwiththeeggs.

Heatthesesameoilinthesameskillet.Addthegingerandgarlic.Sautéuntilfragrant,15to30seconds.AddtheCauliflowerCouscous,makingsuretobreakupanyclumps.Stirinthesoysauceandscallions.Addtheporkandeggbacktothepan.SautéuntiltheCauliflowerCouscousisheatedthrough,1to2minutes.Servehot.


DINNER

KimchiPorkLettuceCups

ThaiTurkeyBurgers

BBQFlankSteakandCabbageSlaw

BeefBolognese

SmokyButterRoastedChicken

Sheet-PanChickenFajitaBowls

Almond-CrustedSalmonPatties

SwedishMeatballs

MagicKetoPizza

KIMCHIPORKLETTUCECUPS

Serves:2

ThisThai-inspireddishpacksapunchofflavor.Toeatit,scoopupsomeoftheporkfillingwithalettuceleaf,rollitup,anddigin.Foradifferenttwist,youcannixthelettuceandservethefillingtossedwithzoodles.

2teaspoonsextravirginoliveoil 1garlicclove,choppedfine 8ouncesgroundpork Handfuloffreshcilantro,chopped ½cupkimchi,choppedfine 1teaspoonfishsauce(RedBoatfishsaucehasnoaddedsugar) 1½teaspoonssoysauce Seasalttotaste1smallheadBostonlettuce,leavesremoved,rinsedandpatteddryLimewedges,forgarnish Freshmint,forgarnish

Ina10-inchskillet,heat theoilovermedium-highheatuntilshimmering.Addthegarlic,andsautéuntil lightlygolden,1to2minutes.Addthepork,usingaforktobreakupanylargechunks.Addthecilantro,kimchi,fishsauce,andsoysauce.Seasonwithsalt.Reduceheattomedium-low.Continuecooking,stirringevery couple ofminutes, until the pork is completely cooked through, 7 to 9minutes.

Meanwhile,arrangethelettuceleavesonaplatter.Spoon the cooked pork filling over the lettuce leaves. Garnish with lime

wedgesandfreshmint.Serveimmediately.


THAITURKEYBURGERS

Serves:2

Theseburgerspackapunchofflavor,inallthegoodways.Ifyou’vegotsomecarbstospareandarereallycravingabunforthem,maketheEasyKetoBreadheretoservethemon.TheZucchiniFrieshereareamust!

12ouncesgroundturkey 1garlicclove1teaspoonfreshgratedginger Handfuloffreshcilantro,stemsandleaveschoppedfine 2teaspoonsredcurrypaste ½teaspoonseasalt,plusmoretotaste 4teaspoonsmayonnaise ½teaspoonDijonmustard 2teaspoonsextravirginoliveoil Freshlygroundblackpepper 2romaineheartleavesorcurlykaleleaves

Inamediumbowl,add the turkey,garlic,ginger,halfof thechoppedcilantro,chili paste, and salt.Mix well. Divide the mixture into 2 equal portions, andshapeintoflat4-inchpatties.

Inasmallbowl,mixtogetherthemayonnaise,Dijon,andremainingcilantro.Seasonwithsaltandpepper.

Heattheoilinamediumskilletovermedium-highheat.Addtheburgers,andcookuntilbrownedunderneath,4to5minutes.Flip,andcontinuecookinguntilbrownedontheothersideandcookedthrough,4to5minutesmore.

Wrapeachburgerinalettuceleaftoserve.

Calories451Fat29Protein45.5Carbs1.8Fiber0.8Netcarbs1

BBQFLANKSTEAK&CABBAGESLAW

Serves:4

ButtermaysoundlikeanoddadditiontoBBQsauce,butitcreatesathick,rich-bodiedsauceandaddsextrafattoaparticularlyleancutofmeat.

¼cupketchup(ano-sugar-addedvariety,suchasPrimalKitchen) 2tablespoonsbutter,melted 1teaspoonDijonmustard ½teaspoononionpowder ½teaspoonWorcestershiresauce ½teaspoonfreshlygroundblackpepper,plusmoreasneeded Seasalttotaste1½poundsflanksteak ¼cupmayonnaise1tablespoonapplecidervinegar ¼teaspoonceleryseed 2cupsshreddedcabbage

Preheat the broiler in your oven to high with the rack positioned under thebroilerplate.

Inasmallbowl,whisktogethertheketchup,butter,mustard,onionpowder,Worcestershiresauce,andblackpeppertoblend.

Place the steak on a rimmed sheet pan. Brush the sauce all over, top andbottom.Cook5to7minutes,untilnicelybrownedontop.Turn,andcook5to7minutesmore,todesireddoneness.Letrest5minutes.

Meanwhile, prepare the slaw. In a small bowl, whisk together themayonnaise, vinegar, and celery seed in a deep bowl. Season with salt andpepper.Addthecabbageandstiruntilwellmixed.Setasideinthefridge.Thismaybeprepared1dayinadvance.

Slicethesteak,cuttingagainstthegrain,andservewithslaw.

Note: If you’re planning ahead, you can marinate the steak 1 to 2 days inadvance by placing it in a zip-top bag with the sauce in the fridge. Cook asdirected.


BEEFBOLOGNESE

Serves:4

Pastaisonethingmanymisswhenfirststartingketo.Herethesaucegetsalltheattention, andonceyou taste a spoonful you’ll know it’s for good reason. It’sperfect servedover zoodles,butyoucanalsogo for an Italian sloppy Joe andserveitonEasyKetoBread(here).

4slicesthick-cutbacon,chopped 1½poundsgroundbeef Seasaltandfreshlygroundblackpepper ¾cupheavycream1can(28ounces)tomatopurée Zoodles,toserve(here) GratedParmesancheese,toserve(optional)

Add thebacon to a colddeep skillet, andplaceovermedium-highheat.Cookuntilcrispallover,turningonce.Transfertoabowlusingaslottedspoon.

Crumblethebeefintotheskillet.Seasonwithsaltandpepper.Cook,stirringoccasionally,untilwellbrowned,5to7minutes.

Reduce the heat to medium-low. Stir in the cream. Cook, stirringoccasionally,untilthecreamismostlyevaporatedbutthemeatisn’tdry,about10minutes.

Stirinthetomatopurée,makingsuretoscrapeupanybrownedbitsfromthebottomofthepan.Seasonwithsalt.Bringtoaboil.Reduceheattolow.Cookfor 2 to 3 hours, stirring occasionally (see Note). Add a few tablespoons ofwater,asneeded,topreventthesaucefromstickingtothepan.

About 30 minutes before the sauce is ready, begin preparing the Zoodleshere.

ServetheBologneseoverthezoodles,withPecorino,ifdesired.

Note:Onceyouaddthetomatopuréetothepan,youcantransferthesaucetoaslowcooker,andcookonlowfor4to6hours.


SMOKYBUTTERROASTEDCHICKEN

Serves:4

Two things toknowwhenmaking theperfect roast chicken:highheat isyourfriend, and you don’t need to truss the chicken (tie the legs andwings back).Sure, trussing looks pretty, but leaving the chicken as is allows the heat tocirculatethroughout,helpingitcookfasterandevenly.Forasimplerversionofthisrecipe,omitthepaprika,garlic,andherbsfromthebutter.

6tablespoonsbutter,softened 1½teaspoonssmokedpaprika 1garlicclove,grated Handfuloffreshflat-leafparsley,chopped Seasaltandfreshlygroundblackpeppertotaste 3½-poundwholechicken

Preheattheovento450ºF.Inasmallbowl,combinethebutter,paprika,garlic,parsley,salt,andpepper.

Usingafork,mixtogetheruntilwellblended.Placethechickeninaroastingpan.Rubthebuttermixtureallover.Cookfor

20 minutes, then add 1/2 cup of water to the bottom of the pan—this helpsprevent the drippings from smoking, while making a natural sauce from thejuices. Roast for 40 to 50 minutes more, basting every 15 minutes, until thejuices run clear andan instant-read thermometer inserted in the thigh registers165ºF.

Remove the chicken from the oven and let sit for 5 to 10minutes beforecarving.


SHEET-PANCHICKENFAJITABOWLS

Serves:2

2chickenthighs,skin-on 2chickenlegs,skin-on2to3tablespoonsbutter,softened 1teaspoontacoseasoning(besuretochooseonewithouthiddensweeteners) Seasaltandfreshlygroundblackpepper 1poblanopepper,seededandsliced 2garliccloves,chopped 1tablespoonextravirginoliveoil CauliflowerCouscous(here) 1lime,zestedandremaininglimecutinquartersSmallbunchfreshcilantro,leavesandstemschopped

Preheattheovento450ºF.Rubthechickenpiecesalloverwith1to2tablespoonsofbutter.Placeina

single layer on a 9-by-13-inch rimmed baking sheet. Sprinkle with the tacoseasoning;seasonwithsaltandpepper.Addthepoblanoandgarlic to thepan,anddrizzlewiththeoliveoil.

Roastuntilchickenbeginstobrown,15to20minutes.Givethepeppersastirtocoatwiththepanjuices.Addafewtablespoonsofwaterifthepanseemstoodry.Spoonsomeofthejuicesoverthechicken.Bakefor15to20minutesmore,untilchickenreaches165ºFwhentestedwithaninstant-readthermometer.

Meanwhile,preparetheCauliflowerCouscousasdirectedonpagehere.Oncecooked,stirinthelimezestandhalfthecilantro.

To serve, divide the couscousbetween twowide, shallowbowls.Top eachwithachickenlegandthigh,thensomeofthepeppers.Spoonsomeofthepanjuicesontop.Sprinklewithremainingcilantroandenjoy!

Calories455Fat32Protein36.3Carbs6Fiber2.3Netcarbs3.7

ALMOND-CRUSTEDSALMONPATTIES

Serves:4

Some people notice an uptick in their grocery bills when switching to keto.Usingcannedsalmongivesyoumorebangforyourbuck,whileyoustillgetthebenefitsofomega-3plusaboostofcalcium.

2cans(6ounces)wildpinksalmon 1tablespoonDijonmustard ¼teaspoonpaprika Handfuloffreshflat-leafparsley,chopped 1largeeggSeasaltandfreshlygroundblackpeppertotaste 1cupalmondmeal 2tablespoonscoconutoil

Inthebowlofafoodprocessor,combinethesalmon,mustard,paprika,parsley,egg, salt, pepper, and½ cup of the almondmeal. Pulse themixture until it iscoarselyblended(afewchunksofsalmonremaining).Transfertoabowl,cover,andchillinthefridgeforatleast1hour,orovernight.

When ready to cook, divide the salmonmixture into 8 even balls. Flattenthemintopatties.Usetheremaining½cupofalmondmealtocoatthemallover.

In a 10-inch nonstick skillet, melt 1 tablespoon of the coconut oil overmediumheatuntilshimmering.Addthepattiestothepan(youmightneedtodothisinbatches,soastonotovercrowdthepan).Cookuntilgoldenunderneath,3to4minutes.Turn,andcookuntilgoldenontheotherside,3to4minutesmore.Servehot.

Calories369Fat26Protein26Carbs7Fiber3.5Netcarbs3.5

SWEDISHMEATBALLS

Serves:2

1poundgroundbeef 1egg1garlicclove,grated ¼teaspoonfreshgratednutmeg 2tablespoonschoppedfreshflat-leafparsley ¼cupalmondflour ½teaspoonseasalt Freshgroundblackpeppertotaste 2tablespoonsbutter 1tablespoonDijonmustard(besuretobuyonewithoutaddedsugars) 1teaspoonsoysauce 2teaspoonscoconutflour ¾cupchickenorbeefbroth ½cupheavycream

Inamediumbowl,addthebeef,egg,garlic,nutmeg,parsley,almondflour,salt,and pepper. Stir together with your hands, or a wooden spoon if that’s morecomfortable,untilwellmixed.Shapeinto8balls.

Melt the butter in an 8-inch skillet over medium-high heat. Add themeatballs. Cook until browned all over, turning as needed, 8 to 10 minutes.Transfertoadish;setaside.

Discardallbut1tablespoonofthefatfromtheskillet.Overmediumheat,stirinthemustard,soysauce,andcoconutflour,scrapingupanybrownedbits.Stirin the broth. Bring to a boil. Reduce heat to a simmer and stir in the cream.Seasonwithsaltandpepper.Addthemeatballsbacktothepan,andcook8to10minutesmore,untilsaucethickens.Servehot.


MAGICKETOPIZZA

Serves:2to4

Pizzaisonefoodlotsofpeoplemisswhencuttingoutcarbs.AsanItaliangirlfromBrooklyn,Iunderstandthisverywell,andIamreallyexcitedtosharethisrecipe.Let’sbereal:nothingwillevercomparewithatraditionalcrust,butthiscrust is trulyamazing,evenmagical.Thereal test iswhenyouholdupaslicethatdefiesgravityanditdoesn’tflopover!Theonlythingyou’relefttoponderasyoudevouritiswhethertofoldornotfold.

FORTHECRUST

1egg6ouncesshreddedmozzarellacheese 4tablespoonsbutter,softenedandbrokenintochunks ½cupsuperfine,blanchedalmondflour 6tablespoonscoconutflour 2teaspoonsbakingpowder ¼teaspoonseasalt

FORTHEPIZZA

¾cupSlow-SimmeredTomatoSauce(here) 6ouncesshreddedmozzarellacheese Anydesiredketo-friendlytoppings

Preheattheovento375ºF.Tomake the crust, add the egg,mozzarella, butter, flours, baking powder,

andsea salt to thebowlofa foodprocessor.Pulseuntil it formsa roughball.Verylightlydustacounterwithcoconutflour.Kneadthedoughuntilitbecomessmooth,30to60seconds,addingmorecoconutflouronlyasneededtokeepthedoughfromsticking.

Placethedoughonasheetofparchmentpaper.Coverwithanothersheetofparchment or waxed paper. Roll into a 1/8-inch-thick circle. Remove the toplayerofparchment.Slidecrust,stillon theparchmentpaper,ontoapizzapan.Bakeuntillightlygolden,about15minutes.

Spread the tomato sauce on top, leaving a¼-to½-inchborder at the edge.Sprinkle with the remainingmozzarella cheese and add any desired toppings.Bakeuntilcheeseismeltedandbubbling,andcrustiscrispy,15to20minutesmore.Letrestfor2minutesbeforeslicingandserving.

Toheatleftovers,addtheslicestoanonstickskilletovermediumheat.Cookuntilhot,andenjoy.

Calories169Fat10Protein16Carbs5.4Fiber2Netcarbs3.4Nutritionalanalysisisperslice.

TREATS&BEVERAGES

OrangeEspressoChiaPudding

AlmondButterCupFatBombs

AlmondJoyAvocadoMousse

BerryCheesecakeBars

CoconutWhippedCream

MochaBulletproofCoffee

BulletproofCoconutChai

ORANGEESPRESSOCHIAPUDDING

Serves:2

I’mconvincedthere’sachia-puddingconspiracyoutthere.Everyrecipesaysitshould be chilled overnight. I’ve never had successwith thismethod, as chiaseedsreallyneedafull24hourstoproperlyabsorbtheliquidsandplumpup.Soplanaheadwhenmakingthese.Thegoodnewsistherecipecanbedoubled,andit keeps a few days in the fridge. Make a batch if you like, and enjoy chiapuddingallweeklong.

FunFact:Orangesaren’tallowedonketo,butyoucanuse thezestwithabandonsinceallthesugarisinthefruititself.

¾cupunsweetenedalmondmilk 2tablespoonsespressoorstronglybrewedcoffee Zestof1orange1packetsteviapowder(optional) 4tablespoonswhitechiaseeds 2tablespoonsslicedalmonds,toasted

In a small bowl, whisk together the coconut milk, espresso, orange zest, andstevia,ifusing.Stirinthechiaseedsuntilwellmixed.

Dividebetweentwo8-ouncemasonjars.Coverwiththelid.Chillforatleast24hours,andupto2days.Thepuddingwillkeep,covered,forupto4days.Toserve,topeachpuddingwithhalfthealmonds.


CHOCOLATEALMONDBUTTERCUPFATBOMBS

Makes:12bite-sizedpieces(servingsize1piece)

6tablespoonsdarkchocolatechips(Lily’saresweetenedwithstevia)6tablespoonsalmondbutter 6tablespoonscoconutoil 1packetsteviapowder

Linea12-cupminimuffintinwithpaperliners.In a small microwave-safe bowl, melt the chocolate chips in 30-second

intervals.Pourhalfintothepreparedtincups.Letcoolfor5minutes.In a small pot, combine the almond butter and coconut oil over low heat.

Cook until melted, stirring together to mix. Stir in the stevia. Pour an evenamountoverthechocolateinthepaperliners.

Evenlypourtheremainingchocolateoverthealmondbutterfilling.Setinthefridgetofirmup,atleasttwohours.Keeprefrigerated.

Calories135Fat13.4Protein2.2Carbs6Fiber2.8Netcarbs3.2

ALMONDJOYAVOCADOMOUSSE

Serves:2

Oneofmyfavoritecandybarsinketodessertform!

1ripeavocado,pittedandfruitscoopedfromskin 1to2packetssteviapowder 2tablespoonscocoapowder ½teaspoonvanillaextract 6to8tablespoonscoconutmilk(dependsonsizeofavocado) 1tablespoondarkchocolatechips 1tablespooncoconutflakes 1tablespoonslicedalmonds CoconutWhippedCream,toserve(optional;here)

Addtheavocado,stevia,cocoapowder,vanilla,andcoconutmilktothebowlofafoodprocessor.

Pulseuntilsmooth.Evenly spoon the pudding into 2 small bowls or jars. Top evenlywith the

chocolatechips,coconutflakes,andalmonds.Coverwithplasticfilm,andchillforat least2hours,untilpuddingisset.Maybemadeupto1dayinadvance.TopwithCoconutWhippedCreambeforeserving,ifusing.

Calories268Fat37Protein263.4Carbs22.7Fiber13Netcarbs9.7

BERRYCHEESECAKEBARS

Makes:8bars(servingsize1bar)

FORTHECRUST

3tablespoonsbutter,melted 1cupalmondflour1packetsteviapowder

FORTHEFILLING

8ouncesfull-fatcreamcheese,softened 1egg2packetssteviapowder 1teaspoonlemonjuice ¼cupraspberriesorblueberries

Preheattheovento350ºF.Linean8-inchloafpanwithapieceofparchmentpaperlongenoughtohang

overthesides(thisactsasaslingtoliftthebarsoutwhendone).Tomake the crust, combine thebutter, almond flour, and stevia in a small

bowl.Stirwithuntilmixed,thenpressintobottomofthepreparedbakingpan.Bakeuntilset,7to8minutes.Letcoolcompletely.

Tomakethefilling,combinethecreamcheese,egg,stevia,andlemonjuiceinamediumbowl.Stirwithaforkuntilwellblended.Pouroverthecrust.

Mashtheberrieslightlywiththebackofafork,justtobreakthemupabit.Scatterover thefillinganduseabutterknife toswirl themthroughthecream-cheesemixture.

Bake15to20minutes,untilcenterismostlyset(it’lljiggleslightlylikeJell-O).Letcoolcompletely,thenchillforatleastthreehours,orovernight,beforecuttinginto8evenbars.


COCONUTWHIPPEDCREAM

Makes:1cup(servingsize1tablespoon)

Makingaketo-friendlywhippedcreamathomeiseasier thanyouthink!All itrequiresisadvanceplanning,sincethecannedcoconutmilkneedstobechilledfor a fullday inorder for it towhipproperly. It’sperfect as a topping for theAlmondJoyAvocadoMoussehere,or just add someberriesandenjoy it as aquicksnack.Wanttojazzitup?Tryaddingadashofcinnamon,1teaspoonofcocoa,orsomecitruszestbeforeyouwhipit.

1can(15ounces)full-fat,unsweetenedcoconutmilk

24hoursbeforeyouplantomakethiswhippedcream,placethecanofcoconutmilkinthefridge.

The next day, open the can, scoop out the solids and add them to a smallbowl (save the remaining coconut water for another use). Using a handheldmixer, whip the coconut solids until fluffy and thickened into a slightly stiffcream.Useimmediately.


MOCHABULLETPROOFCOFFEE

Serves:1

When you need a quick boost of energy that also leaves you feeling full,bulletproof coffee is theway to go.The butter andMCToil bulk it up into asatisfyingmini-meal.It’sagreatwaytostartthedayorasanafternoonpick-me-uptokeepsnackingatbay.Shouldyouwantalittlesweettouch,youcanadd½packetsteviapowder—anymorewillaccentuatecoffee’snaturalbitternotes.

¾cuphotbrewedcoffee 2tablespoonsbutter 1tablespoonMCToil(optional) ½teaspooncocoapowder ¼teaspooncinnamon

Addall the ingredients toablenderbowl.Blendonhighfor30to60seconds,untilfrothy.

Calories327Fat39.4Protein0.7Carbs0Fiber0Netcarbs0

BULLETPROOFCOCONUTCHAI

Serves:1

Traditionalchaiisloadedwithsugar.Thisversion,atearelativeofthepopularbulletproof coffee, delivers all the aromatic flavors plus a boost of energywithoutprovidingthecloyinglysweetconsequences.

12ounceshotbrewedblacktea 2tablespoonsbutter 1tablespoonMCToil ¼cupunsweetenedcoconutmilk ¼teaspooncardamom¼teaspoonfreshgratedginger ¼teaspoongroundcloves ½teaspooncinnamon

Addall the ingredients toablenderbowl.Blendonhighfor30to60seconds,untilfrothy.

Calories464Fat51Protein3.5Carbs7Fiber1Netcarbs6

BASICS

Slow-RoastedChicken-BoneBroth

EasyKetoBread

Slow-SimmeredTomatoSauce

HomemadeRanchDressing

EasyHomemadeVinaigrette

HomemadeParmesanCrisps

CauliflowerCouscous

Zoodles

ZucchiniFries

SLOW-ROASTEDCHICKEN-BONEBROTH

Makes:about1quart

8chickenthighs,skin-onandbone-in 3garliccloves,peeledandsmashed 4celeryribs,cutinto2-inchpieces Seasaltandfreshlygroundblackpepper 3tablespoonsextravirginoliveoil Handfuloffreshflat-leafItalianparsley

Preheatyourovento475°F,withtherackadjustedtotheuppercenterposition.Arrangethechickenpieces,garlic,andceleryina9-by-13-inchroastingpan.

Seasonwithsaltandpepper.Roastfor15minutes.Drizzletheoilontop.Roastfor15moreminutes.Add the parsley and pour 6 cups ofwater into the pan.Roast for 30more

minutes.Reducetheoventemperatureto275°F.Roastforatleast3hoursandupto6

hours,addingmorewater to thepanasneededtokeepthechickencoveredbyabout two-thirds.Youwant the tops to get nicely browned but remainmostlysubmergedsothemeatbraises.Tastethebrothasitcooks,andaddmoresalt,asneeded,accordingtoyourtastes.

Usingaslottedspoon, transfer thechicken toaplate.Oncecooled, removethemeat,anddiscardthebones.ThechickenisperfectasasimplesandwichonEasyKetoBread(here)—don’tforgetthemayo!ItcanalsobeusedintheCobbSaladhereinsteadofsalmon,ortheChickenCaesarSaladhere.

Strain the stock, discarding any solids.Let the stock cool completely, thenpackincontainers,andrefrigerateforupto1week,orstoreinthefreezerforupto2months.

Calories40Fat0.3Protein9.4Carbs0.6Fiber0Netcarbs0.6Nutritionalanalysisisbasedononecup.

EASYKETOBREAD

Yes,bread really ispossibleonketo.Hello,avocado toast!Unlikesomanyofthe bread recipes out there, this one doesn’t taste eggy. I really love themicrowaveversion,but Iam includinganoption tobake them too.Thebakedversionislighterintexture,anditmustcoolcompletelybeforeyouuseit,orit’llcrumble.Themicrowavebreadisperfectforslicingandtoastingwhenyouwantbreadinlessthan2minutes(nojoke).Thetextureremindsmeofcrumpetswithallthenooksandcrannies,anditislovelysplitandtoastedinaskilletwithsomebutter(aconventionaltoasterworkstoo).

2tablespoonsbutter,melted 1largeegg1tablespoonwateroralmondmilk 2tablespoonsalmondflour 1tablespooncoconutflour ½teaspoonbakingpowder 1/8teaspoonseasalt

MICROWAVEMETHOD

Useapastrybrush to coat the sides andbottomsof two3½-inch (6-ounce)orone5-inch(10-ounce)microwave-saferamekinswithsomeofthebutter.

Inasmallbowl,whisktogethertheeggandwateroralmondmilk.Whiskintheflours,bakingpowder,andsalt.

Cookonhighfor60 to90secondsforsmallbreadsand1 to2minutes forlarger ones, until cooked through (cook small ramekins one at a time for bestresults). Test for doneness by gently tapping the centerwith your finger; if itspringsback,thatmeansit’scookedthrough.Letcoolfor1minute.Slideaknifearound the inside rim to loosen thebread.Turnoutontoaboard.Slice inhalfanduseasyouwouldsandwichbread.

OVENMETHOD

Preheat theovento400ºF.Cutoutparchmentcirclestolinethebottomoftwo3½-inch (6-ounce) or one 5-inch (10-ounce) oven-safe ramekin. Generouslygreasethesideswithbutter.

Inasmallbowl,whisktogethertheeggandwateroralmondmilk.Whiskintheflours,bakingpowder,andsalt.

Scrape the batter into the prepared ramekin. Bake 12 to 18 minutes, untilcookedthrough.Startcheckingsmalleronesat10minutes(askewerinsertedinthe center should come out clean—don’t test too soon or you’ll deflate thebread).Letcoolcompletely, thenslice inhalf,anduseasyouwouldsandwichbread.

Note:Thesmallersizeisgreatforsliders,whilethelargermakesagreatburgerbun.

Calories194Fat18Protein5.5Carbs4.5Fiber2Netcarbs2.5Nutritionalanalysisbasedononesmallbread.

SLOW-SIMMEREDTOMATOSAUCE

Makes:about3½cups(servingsize½cup)

1can(28ounces)SanMarzanoTomatoes,wholeandpeeled 3garliccloves,smashed ¼cupextravirginoliveoil ½teaspoondriedbasil Salttotaste

Addthetomatoestoablender,andpuréeuntilsmooth.Youcanalternatelyjustcrushthemwithyourhandsintotheskilletifyoupreferachunkier-stylesauce.

Add the tomatoes, garlic, olive oil, basil, and salt to a deep skillet. Cook,uncovered,for45minutesonlowheatsetting.Around15to20minutesintothecooking time, it’ll start simmering vigorously—don’t worry, that’s what itshouldbedoing.

After45minutes,thesauceisreadytoserve,oryoucantransferittoajar,letcool completely, and store in fridge for up 3 days, or the freezer for up to 2months.

Calories88Fat8.3Protein1Carbs4.3Fiber2.2Netcarbs2.1

HOMEMADERANCHDRESSING

Makes:1cup(servingsize1tablespoon)

½cupmayonnaise ½cupsourcream 2teaspoonsfreshsqueezedlemonjuice 1teaspoonapplecidervinegar Handfuloffreshchives,chopped

Whisk together themayonnaise, sour cream, lemon juice, and vinegar with 2tablespoonsofwaterinamediumbowl.Stirinthechives.Seasonwithsaltandpepper.Refrigerateforupto1week.Shakewellbeforeeachuse.

Calories60Fat6.2Protein0.6Carbs0.6Fiber0Netcarbs0.6

EASYHOMEMADEVINAIGRETTE

Makes:¾cup(servingsize1tablespoon)

Ithappens.Weallgetbusy,andsomemorningsit’simpossibletopackalunch.Keep a stash of this homemade dressing in your desk drawer, and you canalways pull a keto-friendly lunch together from the salad bar. Stick to plainitems,raworsteamedtoensuretherearenohiddensweeteners,andgrabafewhard-boiledeggstobulkitupwithfatandprotein.(Don’tworryabouttheherbsspoilingatroomtemperature—there’senoughvinegarinthedressingtopreservethem.)

½cupextravirginoliveoil ¼cupredwinevinegar 2teaspoonswhole-grainmustard Freshchoppedherbsofyourchoice(chives,cilantro,parsley,scallions) Seasaltandfreshlygroundblackpeppertotaste

Addalltheingredientstoamasonjar.Covertightly.Shakeuntilwellblended.Willkeepatroomtemperatureforupto1month.Besuretoshakewellbeforeeachuse.


HOMEMADEPARMESANCRISPS

Makes:12

Satisfyyourchipsfixwiththeseeasy-to-makecheesecrisps.Allyouneedisoneingredientandless than10minutes.Theydoubleasamazingcroutonsinsalad(seetheChickenCaesarSaladwithParmesanCrispshere).

2ouncesfinelygratedPecorino-Locatellicheese

OVENMETHOD

Preheat the oven to 350ºF. Line a sheet panwith a siliconmat or parchmentpaper.

Drop the cheese onto the sheet in 12 mounds (about 2 tablespoons each),leaving1inchbetweensotheyhaveroomtospread.

Bake 5 to 7 minutes, until golden and bubbly. They’ll be soft when theycomeoutoftheovenbutcrispupwithinafewminutesofcooling.

STOVE-TOPMETHOD

Heatanonstickskilletovermedium-lowheat.Dropmoundsofcheeseintotheskillet(about2tablespoonseach).Cookuntil thecheesemeltsandgetsgoldenaroundtheedges,about2minutes.Useanoffsetspatulatoloosenandflipthem.Cook1to2minutesmore.Transfertoaplateandletcoolafewminutestocrispup.


CAULIFLOWERCOUSCOUS

Serves:2

One taste and you’llwonderwhere this simple side has been yourwhole life.Thekeyistostirthecauliflowercouscousconstantlywhileitcookstohelpthewaterevaporateasitreleasesfromthecauliflower;otherwiseitmightsteamandgetmushy.

Smallheadcauliflower,floretsonly(savestemsforanotheruse) 2tablespoonsbutter Seasalttotaste

Place the florets in a food processor. Pulse until broken down into fine bitsresemblingcouscous.

In a deep nonstick skillet, melt 1 tablespoon of the butter. Add thecauliflowerandcookuntiltender,stirringconstantly,5to7minutes.Stirintheremaining tablespoonofbutter.Seasonwith salt andpepper.Fluffwith a forkbeforeserving.


ZOODLES

Serves:2

Itmightseemsillytohavearecipeforzoodlesalone,butthere’smoretomakingthemthanjustspiralizingzucchini.

3mediumzucchini 2tablespoonsbutter Seasalttotaste Specialequipment:spiralizer

Spiralize the zucchini into thin noodles. Lay a clean kitchen towel on thecounter.Spreadzucchinistrandsonthetowel,andsprinklewithalittlesalt.Thishelpsdrawoutexcesswater.Patthenoodlesdry.

Inadeepskillet,meltthebutterovermediumheat.Addthezoodles.Sauté1minute.Youwantthemtostayalittlerawtoretaintheirtexture.They’rereadyto eat, to serve as a side, or to use in another dish, such as theSpicySesameZoodles(here).


ZUCCHINIFRIES

Serves:2

Thankstolow-carbzucchini,youdon’thavetosaygoodbyetofries!

1mediumzucchini1egg,beaten½cupParmesancheese,shreddedfine

Preheattheovento425°F,withtherackinthelowestposition.Linearimmedbakingsheetwithparchmentpaper.

Trim the zucchini ends. Cut the zucchini in half lengthwise, then cut eachhalfinto¼-inch-thickstrips.Dipeachpieceofzucchiniintotheegg,shakingoffanyexcess,thendipintothecheese.Arrangecoatedzucchiniinasinglelayeronthepreparedpan.

Bake 25 to 30 minutes, turning halfway through, until crisp and golden.Servehot.

Calories120Fat8Protein10.9Carbs1.1Fiber0.1Netcarbs1

PARTIIIRESOURCES

MEALPLANNER1:MEALSFROMNOONTO6PMONLY

Usethefollowingpagestoplanwhatyouaregoingtoeatoverthenext4weeks.

MEALPLANNER2:ALTERNATEINTERMITTENTFASTING

AbouttheAuthor

Jennifer Perillo is a food writer and recipe developer who runs the blog InJennie’sKitchen,which has been featured inFood 52, Saveur,FineCooking,Serious Eats, Bon Appetit, andOprah.com. She has worked as the consultingfoodeditoratWorkingMothermagazineandhascontributedtoavarietyofprintand online publications and food websites, including Food Network, Relish,Food52,Cuisinart,Parade,andParenting.SheistheauthorofHomemadewithLove.

Thankyouforbuyingthisebook,publishedbyHachetteDigital.

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Date post:	11-Sep-2021
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The Beginnerâ€™s Guide to Intermittent Keto: Combine the Powers of Intermittent Fasting with a...

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