The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle Info

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The simple, easy and friendly way to start the
ketogenic diet and lifestyle

Starting the ketogenic diet
can be overwhelming―so much to learn, so many resources to choose from.
So why doesn’t somebody make it easy? We did. The Complete Ketogenic
Diet for Beginners
is your all-in-one resource for starting and
sticking to the ketogenic diet. You get exactly what you need to make
keto surprisingly simple; meal plans, shopping lists, support, and lots
of keto-licious recipes.

The Complete Ketogenic Diet for
Beginners
includes:

  • 75 Scrumptious
    Recipes
    ―From Bacon-Artichoke Omelets to Pesto Zucchini Noodles,
    these easy-to-follow recipes can be prepared in 30 minutes or
    less.
  • 14-Day Meal Plan―With breakfast, lunch,
    dinner, and snack suggestions, this book takes the guesswork out of
    starting your ketogenic diet.
  • The Big
    Picture
    ―An overview explaining the fundamentals of the
    ketogenic diet and handy charts illustrating nutritional information
    help you master keto in no time.

Easy meets yummy meets
healthy in this ketogenic diet book. Start losing weight and gaining a
healthy lifestyle today.


Average Ratings and Reviews
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Reviews for The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle:

5

January 9, 2017

It has it all! Diet outline, menus, nutritional values, shopping lists & recipes!
This book is split into 3 parts: The Ketogenic Lifestyle, The 14-day Meal Plan, and the recipes. Before this book, I really didn't fully understand what a Ketogenic Diet was. Chapter 1 defines it for me in 4 words, Low-Carb, High-Fat. This diet promotes fresh whole foods and healthy fats & oils, and cuts out processed, chemically treated foods. It also tells you that when you start a Keto Diet, you'll most likely experience the Keto-Flu!
Chapter 2 - Go Keto in 5 steps. 1-clean out your pantry. Egads! No dates or peas, 2 of my favorites! 2-Go shopping and stock up on the basics- water, coffee, tea, spices, herbs, non-sugar sweeteners, lemon & lime juice, mayo, mustard, pesto, sriracha, broths, pickled foods, nuts & seeds, meats, eggs, wild caught fish, nonstarchy veggies, berries, avocados, full fat dairy, avocado oil, olive oil, butter, lard, bacon fat. 3-set up your kitchen with a food scale, food processor, spiralizer, hand mixer, and cast iron pan. 4- plan your meals, and 5 -exercise!

Part 2, the 14 day meal plan, not only gives you the meal outline for the week for breakfast, snack, lunch, snack, and dinner, but it gives you the nutritional breakdown of calories, fat, protein, carbs, fiber & net carbs, it then gives you what page to find the recipe on, THEN it gives you a weekly shopping list! Bonus!
4

April 5, 2017

Great book for beginners
When I decided to start ketogenics I bought a general book plus three cookbooks. This book was the smallest of the three cookbooks but easily the most useful.

Ramos includes basic ketogenics information at the front of the book and tips for eating away from home at the end. In between is a lot of helpful information.

The book contains a two week menu for beginners. (Face it, there's a 90% chance you won't follow it to the letter, but it does help set your thinking in the right direction.) For each individual week there's a shopping list which, by itself, will help you adjust your kitchen quite a bit. There are tips on the best sweeteners (Swerve over Splenda), the oils you'll need, produce, canned and bottled items, pantry items, and meats. Something to consider as you go along is that some items, like almond and coconut flour are expensive items to stock up on, but you'll use considerably less than non-keto recipes will use for regular flour. Do what you can afford. Just know that there are some must-have staples like coconut oil and olive oil.

The recipes themselves are divided into smoothies and breakfasts, appetizers and snacks, fish and poultry, meats, veggies and sides, desserts, and staples. Each individual recipe gives an overall "keto quotient" (how close it fits the idea balance of fats, carbs, and protein) as well as what each serving contains in calories and the fats, carbs, and protein for those servings. This makes life a lot easier if you are using a phone or tablet app to keep an eating record.

I find myself in the kitchen a lot more, but that's a good thing, especially since I'm gaining more energy and endurance from the diet. Since I live alone I've also invested in more plastic bags and containers. When I use one of the recipes I divide the finished product into the number of servings, eat one and bag the rest for the freezer or fridge.

Recipes include items like homemade salad dressings and mayonnaise in a good keto balance. Since I'm eating a lot more salad this has been handy to have. I also thought I would miss sweets but I've been using the book to make snacks with stevia products. There are some chocolate recipes using cocoa powder and oils that help stifle any chocolate cravings. The oils often melt at a little above room temperature so I put chocolate pieces in bags in the freezer and granola in the fridge in snack bags.

I have yet to find a recipe that didn't turn out well, though my tastebuds like a little more salt. Better to add it in later because you can't take it out once it's cooked. The only bad turnout I had was my mistake, assuming that coconut flour would substitute for almond flour. It won't.

There's a wide variety of tastes to help you learn your way through adapting the lifestyle to your tastes.
3

January 19, 2018

Info about keto diet great - recipes not so much
The information in the first section was great, but the recipes were not as helpful as I had hoped. The ingredients are very expensive - I spent $130 shopping for just the first three days of meals and that didn't include the leg of lamb, which I skipped. Also, as a working mom, I would consider the amount of kitchen time as extreme. As an example, Day One includes a one-hour baking project for breakfast, followed by deviled eggs with bacon and avocado as a mid-morning snack, followed by a cooked chicken lunch, then a smoothie mid-afternoon snack, and a leg of lamb dinner with a side. Again, that's just the first day. Section 1 was great and I learned a great deal about keto lifestyle and issues. I would love the author to revise the meal plan and recipe sections to limit each day to no more than 90 minutes in the kitchen including prepping foods like boiling eggs, frying bacon, or cooking chicken which aren't currently included in her recipes times.
5

March 8, 2017

Great guide
Great guide for beginners, has lots a info, and well researched material to help you reach your goals. (lost 30lbs in under 3 months)
5

April 19, 2017

This book is great for beginners
This book is great for beginners! We have tried several recipes and they are great. nothing crazy to buy. Highly recommend!
1

March 15, 2018

NOT VERY INFORMATIVE 😝
Sorry I do not understand why all the good ratings 🤔 I am a beginner at this and I really wanted a book with information ...AND THIS IS REALLY NOT IT!!! WASTE OF $10 ...very limited pages on information ....Buy the book in the picture here it is packed with information AND recipes... this book is 10 STARS OUT OF FIVE...
2

August 5, 2017

Keto diet intro info is good, but I'd rather not pay for recipes I have to adjust/adapt myself.
Not sure what "dietician in training" means, but maybe that's why her nutrition info is off? Carb counts per serving are lower than actual count. Several recipes are so basic you have to wonder why someone would need a recipe to know that you can add peanut butter to a chocolate protein shake? the same recipe that comes with the protein powder, why pay for the repeat in a recipe book? and then...she gives the carb count as if there were NO carbs in the protein powder? No carbs in the added cocoa powder? If baking cocoa is 3 carbs per TBSP, then you can't claim that adding only 1 tsp doesn't add any carbs to the shake! There are 3 tsps. in 1 TBSP, thus you ARE adding 1 carb. Or a recipe that uses 1 1/2 cups heavy whipping cream which totals 24 carbs, split into 8 servings, yet claims 2 carbs per portion? Or a recipe that makes 12 fat bombs and calls for, amongst other ingredients, 1 1/4 c of cream cheese PLUS 3/4 c heavy whipping cream , yet mysteriously comes in at only 1 carb per fat bomb? Every cream cheese I checked had 2 carbs pr OZ, thus 16 carbs in 1 cup, so 1 1/4 c of cream cheese has 20 carbs...mmmm...Add the 3/4 heavy whipping cream carbs and suddenly the recipe DROPS to 12 carbs total? To stay in ketosis, it's essential to count your carbs exactly. No info is given as to author's idea of what defines a keto diet, so maybe she is going by the broader "low carb"definition of "less than 100 carbs a day" or "you can subtract fiber and count only the net carbs", but for those who want to stay at under 20 carbs per day, this is not the recipe book for you unless you can figure the carbs yourself and make the necessary adjustments. A keto beginner does not need to get blindsided by false carb count info. Also, how easy is it to maintain a lifestyle diet with ingredients like lamb, Dungeness crab, Haddock, Salmon, Sea scallops, sole fillets, sirloin? Definitely not for a "real life family daily eating plan" in my opinion. Very disappointed.
4

January 30, 2017

Great starter book
Easy to understand and follow. Great recipes and conversion charts. Gives you a real understanding of how our body breaks down fat as opposed to carbs.
1

July 24, 2018

I don't understand what others see in this book
I don't see what others see in this book. I also have Simply Keto by Suzanne Ryan and The Keto Diet by Leanne Vogel. The approach to keto outlined in The Complete Ketogenic Diet for Beginners is nothing like Leanne's approach, who believes everyone's keto diet is a bit different because everyone's body is different. The Complete Ketogenic Diet for Beginners feels very much like a one-size-fits-all approach to keto. If this where my first keto book, I would have never given keto a chance. The book is cheaper than The Keto Diet and Simply Keto, but it just isn't worth buying in my opinion. The pictures alone, in Simply Keto or The Keto Diet, make either of these books a much better choice -- The Keto Diet by Leanne Vogel being my #1. Then again, different strokes for different folks.
5

March 9, 2018

Made these today with one of the recipes from week 1
This book was incredibly helpful for a keto newbie. I love that there are shopping lists that coordinate with the recipes! That was the best. I took it to the market and shopped from the book ! If Amy Ramos writes another book and includes this again with new lists ans recipes.. I'll buy it. PS: the recipes for week 1 were actually delish. Can't wait to try week 2. My only suggestion for the reader would be if you are only cooking for 1... Make sure to not over purchase as the recipes are for multiple servings!
3

Jan 27, 2018

I read this book because it was being offered for free on my kindle unlimited page. And it seems as if every health article you read about these days is about the "Keto Diet". This book provides 5 basic easy to follow principles - cut back on sugar, limit your carbs, exercise, etc. Basically what everyone should be doing on a daily basis. There's nothing in here surprising that you can't find on the internet, but it was well put together for any reader who's looking to be introduced to the Keto I read this book because it was being offered for free on my kindle unlimited page. And it seems as if every health article you read about these days is about the "Keto Diet". This book provides 5 basic easy to follow principles - cut back on sugar, limit your carbs, exercise, etc. Basically what everyone should be doing on a daily basis. There's nothing in here surprising that you can't find on the internet, but it was well put together for any reader who's looking to be introduced to the Keto diet. I wasn’t a fan of the meal plan or recipes that were provided in the book, I found better ones on Pinterest. All in all - if you don't have access to the internet to google the keto diet then this book is great for you!
...more
4

May 31, 2018

Good but basic book for the ketogenic diet. Has some nice simply recipes.
5

Feb 10, 2018

So happy i found this!

Very helpful for starting a ketogenic lifestyle. I found it to super useful. It gives the basic reasons for needing to change your eating as well as easy exercise tips and great recipes.
4

Jan 14, 2019

4.5 stars! Straight to the point!

This is a very simple basic keto cookbook. Its has some information on Ketogenic diet. But not heavy like others Ive read. This is great book for someone looking to do Keto with minimal effort . The recipes are probably some of the best I’ve come across so far, and easy to make. She provides a smart grocery list, basic general rules to follow. Id probably recommend this book to more people then I love most because its so simplified and not complicated!
The book 4.5 stars! Straight to the point!

This is a very simple basic keto cookbook. Its has some information on Ketogenic diet. But not heavy like others Ive read. This is great book for someone looking to do Keto with minimal effort . The recipes are probably some of the best I’ve come across so far, and easy to make. She provides a smart grocery list, basic general rules to follow. Id probably recommend this book to more people then I love most because its so simplified and not complicated!
The book does offer additional resources for someone who would like more detailed information. ...more
4

Jul 31, 2018

Great book

Great info for low carb diet. Can’t wait to start the diet. Hope it helps my son who is diabetic
2

August 20, 2019

Not what I hoped for
Even for a beginner it did not seem to have much substance. I did not like that the "diet" is not at all what I could easily just follow. Nothing for on the god. Nothing basic. We want easy bread substitute recipes. I see them all over the internet and other places all the time... Nothing here. I know how to make eggs. This has eggs pretty much every morning which is cool because I do eat them all the time. But I do not need multiple "recipes" for them... this time with bacon, this time with mushrooms... ect. There were seriously only a few recipes I flagged that I would try (also work intensive.) Honestly....Not really not enough of what I hoped I was going to get in my first KETO book. But I have found some amazing FREE recipes on line and there is a lot of free information out there. Don't give up people! :).
2

August 11, 2019

You have to cook every single recipe
I’m not sure who the intended audience was for this book. Diet for beginners lead me to believe it would be easy to follow and be a great way to get me started. I liked that it had a meal plan and a shopping list for that meal plan. I spent over $400 for the first weeks meal plan. Probably a bit more than I needed to buy. I was thinking I would need a little more than recommended since we are a family of 4. I should have looked at each recipe. Some of the recipes yield 8 servings. Also, literally every item on the meal plan as to be prepared. The granola takes and hour, the soup takes 40 minutes, when am I making all this stuff? I need quick recommendations for lunch to take to work. I can’t be home making soups and deviled eggs. Who is this book for? I spent hours in the kitchen today trying to prep the menu items for today and tomorrow but I can’t keep with up. Also, adding these foods into an app tracker I’m already over my 24 net carbs and haven’t had dinner yet. Something is wrong here. I haven’t even made the two snack smoothies either bc I can’t be bothered to break out the blender after making granola, soup, avocado eggs and herb crusted goat cheese. Where is my eye roll emoji?
2

Dec 23, 2018

When they say beginners they mean never having even heard of a ketogenic diet, or low carb diet for that matter. If that's you, then this book is a good place to start. Of course, you could peruse the internet for about an hour and learn the very same information, maybe more, probably more, but it's up to you. With that said, the introductory information is sound, and aligned with what you would find by doing a simple google search. I expected more detail about how keto works, which wasn't When they say beginners they mean never having even heard of a ketogenic diet, or low carb diet for that matter. If that's you, then this book is a good place to start. Of course, you could peruse the internet for about an hour and learn the very same information, maybe more, probably more, but it's up to you. With that said, the introductory information is sound, and aligned with what you would find by doing a simple google search. I expected more detail about how keto works, which wasn't there. I wanted some helpful tips, hacks? Very few here. The actual meat (pun intended) of the book took about 20 minutes to read, the rest are recipes and diet plans. I can't speak to those as I haven't tried any, but with the volume included, you're bound to find at least a few things that work for you. Personally, the dessert section seems the most promising, as I was worried I'd have nothing to satiate my sweet tooth. All of that said, for the price, I'm not mad, and if you are google aversive, this isn't a bad place to start. Keep your expectations low, and skip this book altogether if you have even a basic understanding of how keto works, and just google/pinterst some recipes for free. ...more
1

Dec 29, 2017

I’m glad I got this from the library instead of paying money for it. When I read about diet and nutrition, I like to read about the author to see what his or her education and credentials are. There is no author bio at all in this book. After looking the book up on Amazon, I saw that this book is apparently written by a chef under a pen name with a very vague mention of the author’s experience. Who writes a cookbook under a pen name? This author doesn’t appear to have a blog or any other I’m glad I got this from the library instead of paying money for it. When I read about diet and nutrition, I like to read about the author to see what his or her education and credentials are. There is no author bio at all in this book. After looking the book up on Amazon, I saw that this book is apparently written by a chef under a pen name with a very vague mention of the author’s experience. Who writes a cookbook under a pen name? This author doesn’t appear to have a blog or any other information online. I will use other resources to learn more about the ketogenic diet. I just don’t feel like this is a credible resource. After a cursory glance through the book, I’m returning it to the library. The recipes are uninspiring and there is an over abundance of “fat bomb” recipes. The few photos in the book appear to be stock photos rather than the actual recipe. I’m really surprised by the number of positive reviews for this book. There are better resources out there. ...more
5

Aug 14, 2018

Loved the bullet targets! Great Visuals!

I was researching the Keto Diet to see if I could adapt the recipes for my family. My husband is an auful Dieter. He won't eat a salad unless he can have a lot of dressing. Keto is good in that department. He hates most vegetables. I can deal with the few he will eat. WE ARE GOING TO DO THIS DIET! SIMPLY BECAUSE HE LOVES BACON AND EGGS! There are good bread recipes. Even cookie recipes. For the first time in years I need new cookbooks because we are about Loved the bullet targets! Great Visuals!

I was researching the Keto Diet to see if I could adapt the recipes for my family. My husband is an auful Dieter. He won't eat a salad unless he can have a lot of dressing. Keto is good in that department. He hates most vegetables. I can deal with the few he will eat. WE ARE GOING TO DO THIS DIET! SIMPLY BECAUSE HE LOVES BACON AND EGGS! There are good bread recipes. Even cookie recipes. For the first time in years I need new cookbooks because we are about to join the Keto generation. ...more
5

Dec 28, 2018

A sound beginners book. All the facts, simple reasoning for motivation and simple strategies for making the transition work. Love all the basic no-skills-required recipes. And the tool list for getting things done are helpful.
4

Aug 15, 2017

A very helpful book for someone who is wanting to try the keto lifestyle!
4

Sep 07, 2017

My weight loss has stalled and no changes to exercise has made a different, so I've known the next step is a change to diet. I'm not a fan of temporary diets, so I knew that whatever I did would have to be a lifestyle change. I've been pondering the Keto diet for a while now. All resources I found made it seem like a difficult transition. Low-carb is really hard with our American diet, as even some favorite fruits and veggies are packed with carbs (one banana has more carbs than allowed in one My weight loss has stalled and no changes to exercise has made a different, so I've known the next step is a change to diet. I'm not a fan of temporary diets, so I knew that whatever I did would have to be a lifestyle change. I've been pondering the Keto diet for a while now. All resources I found made it seem like a difficult transition. Low-carb is really hard with our American diet, as even some favorite fruits and veggies are packed with carbs (one banana has more carbs than allowed in one day). Every time I read about it, I felt like the resource was telling me to give up all the potatoes and pasta that I love and substitute it with meat, nuts, and avocado--two of which I don't even like.

So this book was a great resource for a beginner like me. It was helpful in describing some of the biggest carb offenders, but also what could be eaten as a substitute. Is mashed cauliflower a tasty substitute for mashed potatoes? I don't know, but I'm willing to try it.

There are meal plans for 14 days, including the coordinating shopping list. Some snacks and breakfast suggestions show up multiple times, as well as leftovers, so there aren't exactly 14 days of unique recipes here. The book tells you to simply make substitutions for things to suit your tastes, but in some cases I think that's tricky.

Here is an example of the first meal plan:
Breakfast: Nut Medley Granola
Snack: Bacon-Cheese Deviled Eggs
Lunch: Chicken-Avocado Lettuce Wraps
Dinner: Lamb Leg with Sun-Dried Tomato Pesto and Cheesy Mashed Cauliflower

Keto still won't be easy to start. We're accustomed to quick and easy food, and Keto requires a lot of prep and cooking; no quick bowl of cereal in the morning or a fast pasta dinner at night. But if you're really committed to changing your lifestyle, this could work for you.

The author makes a lot of promises here about how this diet can reverse diabetes and other diseases. I'm always hesitant about sweeping conclusions like that. Admittedly, I did not do a thorough review of the reference section, but there do appear to be some peer-reviewed sources here. I think the best advice is to use your judgement and do what works best for you.

All in all, I think this is a great starting point for those interested in Keto, but you will probably have to look further if you decide to commit to this kind of lifestyle.

(I received this book for free in exchange for a review.) ...more
5

Jun 19, 2019

Everything in one book

I wasn’t quite sure what to expect when I initially looked into Keto (definitely not calling this a “diet”). I was blown away by having so much information in an easy to understand format, as well as menu plans, shopping lists, and recipes for every item. I feel that I’m now able to make informed decisions that will benefit my life in a very positive manner. I read this book in a kindle format, and I plan on purchasing it again in a print version. Highly recommended!
3

Feb 04, 2018

This is a decent book but watch out for some of the recipes, they are WAY OFF.

For example, the Raspberry Cheesecake (pp. 126) calls for 2/3 c coconut oil, ONLY 1/2 cup cream cheese, and 6 eggs. What the heck. That is not cheesecake. I made it (thankfully only half the recipe) and it was like a bad greasy omelette. Look at any other cheesecake recipe (like the one inside the box of cream cheese) and the filling is made out of 1 egg per package (250g or 2 cups) of cheesecake! Just ridiculous. A This is a decent book but watch out for some of the recipes, they are WAY OFF.

For example, the Raspberry Cheesecake (pp. 126) calls for 2/3 c coconut oil, ONLY 1/2 cup cream cheese, and 6 eggs. What the heck. That is not cheesecake. I made it (thankfully only half the recipe) and it was like a bad greasy omelette. Look at any other cheesecake recipe (like the one inside the box of cream cheese) and the filling is made out of 1 egg per package (250g or 2 cups) of cheesecake! Just ridiculous. A regular cheesecake filling with no sugar added is keto enough. If you want a crust, make it with ground nuts (instead of graham cracker crumbs) and butter.

Anyway, the parts of the book before you get to the recipes is good. Got me into eating keto for a few weeks so far and it's working well without too much hassle. If you're trying a recipe on here (like new recipes from anywhere else), compare it with a recipe you know that's proven, that actually makes sense.

...more

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