Book Review: Unlocking the Keto Code

Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation by Steven R. Gundry
My rating: 3 of 5 stars

Steven Gundry, MD, presents a ketogenic diet program that focuses on creating ketones, rejuvenating the gut microbiome, and uncoupling mitochondria. He explains how readers can boost the process, from feasting on plant polyphenols and ketone-generating foods to implementing a timed eating schedule. The book has 11 chapters with detailed rules, food lists, and recipes.

Keys that Unlock the Keto Code (pp. 55-74):
1. Intermittent fasting or time-controlled eating
2. Polyphenols
3. Dietary fiber
4. Fermented foods
5. Polyamines
6. Cold temperatures
7. Hot temperatures
8. Red light therapy

Three Rules of the Plan (pp. 81-83):
1. Consume some of your fats in the form of MCTs
2. Follow a time-restricted eating plan
3. Feast on fermented foods and fiber

Dos and Don’ts of the Keto Program (pp.116-135)
• Do: Eat prebiotic fiber-rich plant foods
• Don’t: Eat lectin-rich plant foods
• Do: Eat whole foods
• Don’t: Eat frankenfoods loaded with frankenfats
• Do: Get your sweetness naturally
• Don’t: Eat sugar
• Do: Enjoy healthy fats
• Don’t: Overdo it on the protein
• Do: Eat postbiotic-producing foods
• Don’t: Eat foods that harm your gut buddies

If you like to follow a plan with rules, food lists, and recipes—this may be for you. Alternatively, the number of instructions, rules, dos/don’ts, and recommended servings for various foods may be overwhelming for some or even difficult to remember or keep straight. Dr. Gundry recommends canola oil for heart health, which I don’t agree with since it is a highly processed seed oil.

View all my reviews

Full review on LinkedIn.