The following are some of the ketogenic and low carbohydrate books that I have in my library and recommend to anyone who is looking for good solid information regarding the ketogenic lifestyle. While there are a lot of books on low carbohydrate lifestyles and the science behind low carbohydrate living any of these books will be an invaluable part of your ketogenic library.
The Art And Science Of Low Carbohydrate Living, The Art And Science of Low Carbohydrate Performance
When it come to ketogenic diets, Phinney are Volek are my go to guys. These two books, when used together are what I would call the “ketogenic bible”. Originally written to help doctors, dietitians, nutritionists, and nurses learn about the low carbohydrate and ketogenic diet, their information is grounded totally in science.
These two books are not lite reads, but if you want to know the real science behind the ketogenic way of eating (WOE) then you could not start with a better set of books. Phinney and Volek have more than 50 years of clinical experience using low carbohydrate diets, and together they have published more than 200 research papers and chapters on the topic. Topics covered include:
- Carbohydrate restriction is the ‘gold standard’ for managing insulin resistance, metabolic syndrome and type-2 diabetes.
- Restricting carbohydrates not only improves blood sugars, reduces lipids and inflammation, all without drugs.
- Dietary saturated fat is not harmful once you are you fat adapted.
- Dietary sugars and refined starches are not needed to feed your brain or fuel exercise.
- Long-term success involves much more than simply cutting out carbs.
- Electrolyte and mineral management are key to avoiding side effects and ensuring success.
- Trading up from sugars and starches to a cornucopia of nutrient-rich, satisfying, and healthy foods is empowering.
- Getting over your carbohydrate addiction.
- Studying hunter-gathers’ diets provides clues to how best formulate a low carbohydrate diet.
- How to improve your athletic performance on a low carbohydrate diet.
- How fat adaption keeps your from hitting the “carbohydrate wall” the “bonking” effect.
Good Calories Bad Calories
Gary Taubes is probably my favorite research writer when it comes to de-bunking the many myths that revolve around the ketogenic diet. In this book you will discover how Ansel Keyes used his own bias to convince the world that fat causes cardiovascular disease. Taube shows you the science and how Keyes and many others got it all wrong. I honestly believe that ‘Good Calories Bad Calories’ should be am must read for anyone interested in the science behind the ketogenic, and or low carbohydrate diets.
Because of Keyes, for decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet despite this advice, the world has seen an epidemic of obesity and diabetes that is killing hundreds of thousands of people each year. Taubes has uncovered the research that proves that the problem regarding these epidemics is not fat, but is in fact refined carbohydrates, like white flour, easily digested starches, and sugars, and that the key to good health is the kind of calories we take in, not the number. It’s not how much you eat, it’s a matter of what you eat.