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, by Dr. Will Cole
Download Ebook , by Dr. Will Cole
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Product details
File Size: 33356 KB
Print Length: 304 pages
Publisher: Avery (August 28, 2018)
Publication Date: August 28, 2018
Sold by: Penguin Group (USA) LLC
Language: English
ASIN: B079KTQFN2
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Amazon Best Sellers Rank:
#21,819 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
Now, after few weeks since I read the book and prepared around 10 recipes, I wanted to add some details about favorite recipes at the end of the review to share with you. But before that, the review continues to be positive.The diet plan proposed by Dr. Will Cole pleases both vegans and omnivorous who enjoy eggs, fish, and shellfish. Taken as a whole, it is a clear, engaging, and updated reading. First half of the book is dedicated to the principles of the diet, whereas the second part contains many recipes and a meal plan.The book delivers a key promise. That is, the ketotarian way of eating brings together healthy plant-based fats, clean protein, and the rich, vibrant colors of nutrient-dense vegetables to reach the benefits of a low-carb high-fat diet in a realistic way. It is, in fact, a plan focused on two major lifestyles combined: taking the best of ketogenic and vegan diets to create an easy-to-follow plan in order to nourish our microbiome properly, to calm inflammation down, and to promote happiness from inside out.Dr. Cole is down-to-earth and writes in a clear manner. Let me share key points following each chapter:– The first chapter is dedicated to the principles of the ketogenic diet. We learn the mechanisms, the benefits, the lifestyle, as well as where the diet could fall short in certain instances.– Chapter number two covers the plant-based diet. Similarly to the previous chapter, here we learn the principles, the benefits associated to this lifestyle, but also where it can go wrong if not taken proper care.– The third chapter is most probably my favorite one. Dr. Cole shares his own journey through his previous diet experiences, and how he managed to combine both diets together, creating a positive synergy.– Next we learn the specific food choices we would want to include in our daily basis to comply with a “clean†ketogenic diet. As expected, food choices are broken into categories such as fats for cooking, fats for eating with/on/in food, nuts and seeds, plant proteins, vegetables, spices, herbs, beverages, fruits, natural sweeteners, grain-free options for baking, as well as sources of protein/fats for omnivorous such as pasture-raised eggs and fish. Dr. Cole also shares tips on how to soak nuts and seeds, ways to measure fat content in normal meals, potential inflammation some people may suffer from the nightshade family, and also a list with proper explanation of those food sources we should avoid.– Chapter number five was my second favorite. Cole shares simple but insightful tips on how to eat out, some ideas for easy and handy snacks to carry on the go, alternatives to beloved meals, as well as how to take advantage of certain superfoods and supplements.– Chapter six is all about implementing the ketotarian lifestyle, where a step-by-step plan is given to make sure we get into ketosis according to our own biology.– Following this logic, next chapter is about explaining fasting, stress management, finding our carb intake sweet spot, and creating a peaceful environment with food and body. In terms of fasting, although well-elaborated, I would also suggest reading Fung’s Guide to Fasting for deeper insights since it is a delicate, but powerful, topic.– Finally, the recipes and the 4-week meal plan where most of the meals are from the recipes in the book. Recipes are simple, require easy-to-find and natural ingredients, and the methods used to cook are equally handy. As you will see, they are mostly vegan, but some include eggs, fish, or selfish. Approximately one fourth of the recipes are accompanied by professional pictures, whereas all recipes inform macros breakdown, number of servings, and time required to prepare. Among the recipes, I have prepared around 10 so far, I sincerely enjoyed them. I will share some of my favorites with you:The Pesto Zoodle Bowl brought such refreshing taste to my palate. Although many of us may be familiar with zucchini noodles, what I appreciate the most was the twist by adding spinach and walnut to the pesto.The Coconut Mushroom Simmer is delicious due to the combination of the ingredients which includes coconut milk, coconut oil, a variety of mushrooms, lemongrass and cashews (I used macadamias instead). I found it perfect as an evening dish. One that I plan on eating often. It is not only convenient and easy to prepare, but also deep in flavor and comforting.The Spirulina Super Smoothie is a delicious and easy way to bring rich ingredients all together. It is a combination of avocado, raspberries, coconut milk, collard greens, almond butter, spirulina, matcha, and the last ingredient which brings such a twist to it: a spoon of lemon juice. Also the color is vibrant.We normally eat raw kale at home, but I was speechless after trying out the Creamed Kale. I actually prepared 2 times already, and the second time, as I sit the kale to cook slightly with the coconut milk, I broke 2 eggs on top and drizzled some good salt on top.Finally, I tried preparing frittata for the first time in my life, and again, I appreciate the richest of the ingredients chosen in the Green Frittata. I added avocado as a replacement of vegan cheese.To conclude, this book is clearly an addition to some up-to-date health books. Among my favorites, that also follow predominantly clean and plant-based diets, I would sincerely recommend Gundry’s The Plant Paradox, Mercola’s Fat For Fuel, Longo’s The Longevity Diet, as well as Hyman’s Food. Including the present book, they all bring achievable steps to help us flourish from inside out. After all our physical health, and perhaps also our spiritual and mental health, starts in the gut.I highly recommend this book for its clarity and rich information explained in a short piece of reading.Take good care,Haical
The book is very well laid out and I really enjoyed reading about Dr. Cole's health journey. It all made perfect sense when considering the vegan lifestyle isn't for everyone and the dangers of having a one size fits all mentality. I do a lot of research or diets and specifically healthy eating. This book really hits the mark in terms of being easy to read and I am in agreement in the idea of eating whole foods and healthy meat products in limited amounts. I was disappointed in the high carbohydrate (which is actually higher than net carbs that are listed in the book). It would have been nice to list out the fiber content (total carbs can be back calculated with the fiber... but alas no fiber was listed only the protein, net carbs and fat so not easy to plug into an app to track your macros) as he mentions how important fiber is on a keto diet. Sadly even the meal plans suggest 40-60g NC which in my opinion is way too high to loose weight with this plan or for a lot of people to even maintain weight. The recipes look delicious it would just be very difficult to follow the plan as laid out using only these recipes. So overall I feel it is a good book, I would recommend it to someone who simply wants to eat healthier but not if they are truly interested in a ketogenic diet.
I was already following a keto lifestyle. But was recently told by a holistic dr that some of the issues I was still having with bloat and weight was because of the level of animal protein I had in my body. It was causing my blood sugar to be elevated and my stomach was not producing enough acids to breakdown food. So it was suggested that I go vegetarian and supplement with stomach enzymes and HCL. I have definitely noticed a difference changing to a keto/vegetarian diet but struggle with variety in my meals. I am definitely not a "eat tthe same thing everyday" kind of person. I need variety! And I need simplicity, easy recipes that have my micros counted out for me already. This book does that! Great yummy, easy recipes, with ingredients that are easy to find at the local store. And the macros are listed there with every recipe so its easy to add it to the Cronomter App that is fantastic in keeping track of what you consume daily. Instapot recipes too! And a 4 week meal plan at the back of the book to take all the guess work for a whole month of healthy eating.
Just got this book, I've been excited to get it. I still have to spend time with it so take this review lightly, but I'm kinda disappointed in a few things already. First of all, the whole first half of the book is chapters about "ketotarianism", how to become this, reasons for trying this diet, how to eat out, suppliments, etc... While this is probably great for some people, I was expecting just a cookbook with vegetarian keto recipes. The second half of the book is all recipes that look amazing with great photos, however there are 20 pages of fish and seafood recipes. I knew there was going to be some meat recipes because of the "almost" in the description, but I didn't expect a whole chapter, especially after half of the book already went to learning about keto. I do love the meal plans at the end of the book, however I wish the author had thought to write page numbers with the recipes listed. They are not listed in the index under the recipe name so the only way to look up each recipe on the meal plans is to leaf through the pages until you find it.I heard about this book through a pod cast and didn't read up on it before ordering. Maybe if I had I would have had different expectations. There are definitely recipes that look great that I will try, but not really interested in learning all about keto diet. Not trying to turn anyone off, just informing.
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