The KetoDiet Cookbook

All of my recipes include a detailed nutrition breakdown and macronutrient ratio. This will help you stay within your macronutrient targets.

All of my recipes include cup measurements but also amounts in grams, ounces or pounds. If you are following a ketogenic diet for specific health reasons, you should be aware that accuracy is vital for this diet to work. When measuring ingredients, weigh them with a kitchen scale. Using measures like cups or tablespoons can lead to inaccuracies that may impact the macronutrient composition of your meal. All it takes to shift your body out of ketosis is a few extra grams of carbohydrates!

Furthermore, cups and tablespoons for dried products (psyllium, flax meal, etc.) may vary depending on the brand. Using a less-than-precise amount of an ingredient will affect the quality of a recipe - particularly for baked goods - and the final result will be less than desirable.

Although I follow what is known as the net carb approach, you can use my book even if you use the total carb approach. All of my recipes include a detailed nutritional breakdown, listing both total and net carbs.

My recipes are suitable for the ketogenic and primal or paleo diet. However, some of my recipes are not suitable for a "no-carb diet" or "zero-carb diet."

Those who read my blog know that I follow Dr Volek's & Dr Phinney's recommendations - that is to aim for up to 50 grams of total carbohydrates (20-30 net carbohydrates) per day. This approach allows me to get the nutrients I need without feeling deprived and the ability to stick with this diet approach in the long term.

I use non-starchy vegetables, nuts, seeds and berries, which are all high in fibre, thus total carbs. I'm not a proponent of what is known as the "zero-carb" approach which aims for close to no carbohydrate intake with very few vegetables. Although everyone tolerates a different carbohydrate intake, it doesn't mean that a "zero-carb" diet is the best approach for you.

The suggestion that the "zero-carb" approach leads to a higher level of ketones and enhanced fat loss is misleading - this is not how the ketogenic diet works. The main reason why people lose weight on a ketogenic diet is simple: you will naturally eat less because low-carb diets have appetite-suppressing effects. There is no scientific evidence that high levels of ketones will guarantee enhanced fat loss. Typically, a zero or very low carb approach may be desirable purely for therapeutic purposes rather than fat loss.

If you want to learn more about my approach, have a look at this post: Total Carbs or Net Carbs: What Really Counts?