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.

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Full review on LinkedIn.

Book Review: The Dietitian's Dilemma

The Dietitian's Dilemma: What would you do if your health was restored by doing the opposite of everything you were taught? by Michelle Hurn
My rating: 3 of 5 stars

Registered dietitian Michelle Hurn voices her frustration with how the health system is failing patients and shares how she regained her health following an unconventional diet. Hurn also shares the testimonials of others in their recovery to health, which is interesting. Nine chapters cover diabetes, mental illness, eating disorders, sarcopenia, heart disease, history of nutrition guidelines, plants versus animals, getting started, and her nutrition as an ultra-runner.

The highlight for me was reading the personal stories. Otherwise, I did not find much new information in the book. I wouldn’t recommend it as a self-help, wellness, or diet book. I was disappointed that there wasn’t more detail about her running career and how that has shaped her as a dietitian. This could have been a more focused way to talk about elimination diets, restoration of health, and exercise. I would not recommend this book for a person exploring the ketogenic or carnivore diet; better primer books are available.

View the full review including takeaways on LinkedIn.

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Book Review: The Case for Keto

The author states this book is not for the lean and healthy. Instead, it is written for those who fatten easily and are curious about the low-carb, high fat (LCHF) or ketogenic lifestyle. Eighteen chapters cover the history of the diet, its evolution, scientific research and reasoning, and the basics of the plan. I would recommend it to someone who knows very little about the diet and wants to be convinced to try it. It is not a prescriptive, how-to book, but rather an in-depth explanation.

Check out my full book review on LinkedIn.

Taubes, G. (2020). The Case for Keto: Rethinking weight control and the science and practice of low-carb/high-fat eating. New York: Alfred A. Knopf.

Book Review: Why We Get Sick

 

This book presents research to show how many chronic disorders share the common origin of insulin resistance. Diet, exercise, and lifestyle changes are recommended to reverse or prevent insulin resistance and reduce the risk of these conditions. It is a quick read and easy to understand. I'd recommend it for those that want to know more about insulin and its effects. 

There are three parts of the book: Part I, The Problem: What is Insulin Resistance and Why Does it Matter?; Part II, Causes: What Makes Us Insulin Resistant in the First Place?; and Part III, The Solution: How Can We Fight Insulin Resistance?

Check out my book review and golden nuggets on LinkedIn.

Bikman, B. (2020). Why we get sick: The hidden epidemic at the root of most chronic disease—and how to fight it. Dallas: BenBella Books, Inc.

Book Review: Craveable Keto Cookbook

This is more than a cookbook. Kyndra Holley shares her story and delivers information and resources in a way that is relatable and comprehensive. The amount of tips, tricks, and techniques that are packed into this book is impressive. I recommend this book for the keto newbie.

Check out my full book review on LinkedIn for an overview and golden nuggets.

Holley, K. (2018). Craveable keto cookbook: Your low-carb, high-fat roadmap to weight loss and wellness. Las Vegas: Victory Belt Publishing, Inc. 

Book Review: The Complete Ketogenic Diet for Beginners

This book is written for someone who is considering the ketogenic diet. It is easy-to-read and prescriptive without being overwhelming. If you are already following this keto lifestyle, you probably will not glean much new information. This is like a keto 101 book.

Check out my book review on LinkedIn for an overview and some golden nuggets.

Ramos, A. (2016). The complete ketogenic diet for beginners: Your essential guide to living the keto lifestyle. Berkeley: Rockridge Press.

Book Review: Keto

This book provides a thorough explanation of the science behind the ketogenic diet, along with the benefits and modifications for various health conditions, common myths and mistakes, and advice for maximizing exercise. There are 12 chapters covering the failures of modern nutrition, disease tree, how the body works, a well-formulated ketogenic diet, hormones, modifications for diseases, common mistakes, nutrients, fasting, exercise, meal plans, and accelerating healing.

Keto is for the reader interested in the science behind the diet. It may be too complicated for the newbie; it may be a goldmine for someone who has been enjoying this lifestyle for a while and would like to take it to the next level. Emmerich has several other keto books and this one provides new information and explanations that have not been shared before.

Check out my review of Keto: The Complete Guide to Success on the Ketogenic Diet, Including Simplified Science and No-Cook Meal Plans, on LinkedIn. 

Emmerich, M. and Emmerich, C. (2018). Keto: The complete guide to success on the ketogenic diet, including simplified science and no-cook meal plans. Las Vegas: Victory Belt Publishing, Inc.