The ketogenic diet can easily be considered one of the most demanding dietary regimens that exists today. While difficult to maintain, the ketogenic diet (commonly shortened to keto) has also been proven to be one of the most effective nutrition plans for weight loss, muscle building, and overall improvements in health.
This dietary plan, focused on limiting carbohydrate intake and increasing fat intake, has exploded in popularity recently, mainly due to its extensive health benefits. There are ample scientific studies that have been performed on the benefits of keto diets for people of all ages, weights, and walks of life. In fact, keto-based diets might even prove beneficial in the fight against diabetes, cancer, epilepsy and Alzheimer's disease.
However, one of the most difficult aspects of the keto diet is avoiding “food fatigue”. When limitations on what you can eat, and a laundry list of what you can’t eat, it can become difficult to not only cook at home, but also to ensure a variety of meals that will keep you from giving up due to lack of interest. It is here that innovative, new keto cookbooks come in handy.
For our extensive review of keto cookbooks, we have narrowed our findings down to three main contenders:
While there are clearly plenty of other impressive keto cookbooks out there, these three offerings come with the added bonus of being 100% digital. No pages sticking together, no worries about losing your book or lending it to someone and not getting it back. Welcome to the new world. Let’s dive in! Here are some of the features offered by each of these cookbook strategies:
A Bit About Keto
Keto, or the ketogenic diet, is a super low-carb, high-fat diet, sharing many similarities with diets such as Atkins and South Beach of yesteryear. The major facet of keto is the drastic reduction of carbohydrate intake through food. This requires the extreme cutback of simple carbohydrates, such as those found in sugar, sodas, breads, rice and desserts.
These carbs are then replaced with fat. This reduction puts the body into a metabolic state referred to as ketosis.
In ketosis, the human body becomes increasingly efficient at the burning of fat for energy. Additionally, being in a state of ketosis will transform fat in the liver into ketones, which in turn supply energy to the brain.
The ketogenic diet leads to drastic reductions in both insulin levels and blood sugar. This benefit, along with increases in ketones, has extensive health benefits for people of all walks of life.
Why Keto is Beneficial for You
There are ample reasons why the ketogenic diet is one of the most effective and beneficial dietary system for almost anyone. Here are four solid benefits:
Far simpler initial weight loss
This is a given. Dropping carbs is one of the fastest, easiest, and most effective methods to lose weight quickly and without resorting to drastic measures. In fact, there are many studies that have indicated that those on low-carb, ketogenic diets drop more weight faster than those on lower-fat diets. This is even when those on low fat diets practice calorie restriction and those on low carb diets do not.
How is this possible? Low carb diets work to expel excess water from the body, lowering levels of insulin and resulting in rapid weight loss in the first couple weeks. Believe it or not, studies that compared low-carb to low-fat diets showed that those who restricted carbohydrate intake can at times lose two to three times the weight, without the hunger pangs.
More Pinpoint Fat Loss in the Midsection
The bane of many dieters existence is the stubborn belly fat and love handles. It should come as no surprise that not all body fat is the same. The area where fat is stored determines the effects it has on your overall disease risk as well.
There are two main fat types: visceral and subcutaneous. Subcutaneous fat is found under the skin. Visceral fat sticks around the organs, and is commonly associated with insulin resistance, inflammation, and disease. Lower carb diets work to reduce this harmful fat around the abdomen. A large proportion of fat loss with ketogenic diets occurs in the midsection.
Increases in Good (HDL) Cholesterol
HDL, or high-density lipoproteins, are often referred to as good cholesterol. The higher HDL levels in the body comparative to LDL (the bad cholesterol), the lower your risk of heart disease becomes. One of the most effective methods to increase levels of HDL? Eat fat. And lower carb diets such as keto are chock full of good fats.
For this reason, it should come as no surprise that levels of HDL increased drastically on low-carb, healthier diets, while experiencing slow increases, stagnation, or even declines in lower-fat diets.
Reductions in Insulin and Blood Sugar Levels
Lower carb and keto diets can also provide specific benefits to those fighting insulin resistance and diabetes. These diseases affect tens of millions worldwide, and are one of the most prevalent health issues in the United States.
Some studies have shown that reduction in carb intake can serve to lower both insulin and blood sugar levels dramatically. In fact, one study showed that, in those with Type 2 diabetes, 95 percent had reduced or completely eliminated the need for glucose-inhibiting medication within six months of adapting to a ketogenic diet.
Note: If you are on blood sugar medication, it is crucial to speak with your doctor before making changes as drastic as keto. Your dosage might need adjustment to prevent hypoglycemia.
What We Look For In A Keto Cookbook
When we are looking for a “bundled” digital cookbook set, there are a few specific things we want to ensure are present. One of the most important aspects is the versatility of recipes. Nobody wants the same variation of 10-20 recipes repeated over and over for hundreds of pages.
Another important feature that one should be looking for in a high quality and effective keto cookbook package is a meal plan that is extensive, adaptable, and has recipes to go along with it, not just a listing of what to make.
Keto can get boring. The number one reason people drop the diet is a lack of enthusiasm at the thought of going home and attempting to whip together a somewhat-enthralling and creative recipe while maintaining the strict low-carb, high-fat lifestyle. A good meal plan regimen can go a long way in sticking to a ketogenic diet.
Keto Cookbook Reviews
In our search for the best keto cookbook in the digital world, we came across three interesting options that we wanted to highlight. There is the Ketosis Cookbook, with hundreds of pages of detailed recipes. There is also 28-Day Keto, with an extensive regimen, plenty of resources, and a surprisingly low price. Finally, we have The Ketosis Bundle, a new player to the scene with an impressive number of additional features, including a Getting Started guide, guidelines to success and a foolproof strategy for weight loss.
But how did these cookbook packages perform when compared to one another? Let’s dig in below.
Ketosis Cookbook: Melt The Fat Away
The Ketosis Cookbook touts itself online as “The only healthy cookbook you will ever need” and that it will “turn your body into a fat burning machine”. They claim over 370 keto-focused recipes that are simple to prepare, as well as nutritional information and a 12-week meal plan.
They also claim that their recipes have been approved by a certified nutritionist with a ketogenic background (although there is no proof of this being the case, or any named certified nutritionist mentioned at any point in the cookbook or ancillary documents).
Features of the Ketosis Cookbook
Ordering The Ketosis Cookbook provides you with four additional bonuses outside of the 415-page cookbook:
Pros and Cons of the Ketosis Cookbook
As with any cookbook, there will be advantages and disadvantages that propel them ahead of or suppress them behind alternatives in terms of quality. The Ketosis Cookbook was no exception. Read below for our list of pros and cons.
Overall, we were not impressed by the offerings of the Ketosis Cookbook. Between their low-quality website, what you get for the price (higher priced than the two alternatives below), and the lack of a valued refund policy, this seems like nothing more than a keto recipe website scraped for content and then formatted to fit into a PDF. We do not recommend this Ketogenic Cookbook for those looking for a solid option for keto.
28-Day Keto Challange
28-Day Keto, or “The 28-Day Keto Challenge” is a far cry from the Ketosis Cookbook above. Claiming to have guided over 400,000 people to success in weight loss on the ketogenic diet, this product is focused almost wholly on a rigorous plan and strict course of action over a four week period.
They tout that some of the expected results are decreases in weight, newfound energy, better sleep and more rested wake-ups, noticeable improvements in the hair and skin, and a strong sense of accomplishment. But what are they offering that promises these kinds of results outside of a cookbook?
Features of 28-Day Keto
28-Day Keto comes with its four-week meal plan, in addition to ten shorter guides to assist and inspire. Keto Diet Basics provides some starter information on the ketogenic diet as a whole, as well as some short tips and tricks. Eating Well on Keto gives a good handful of recipes for breakfast, lunch, and dinner, as well as a meal plan calendar for the 28-day push.Additionally, guides such as Staying in Ketosis, Mastering Macros, and Beating Keto Flu tackle some of the more burning technical questions that many have regarding diving into the keto diet. They also tackle things such as Intermittent Fasting and how to manage social situations. Finally, 28-Day Keto provides some additional guides on guilt-free desserts, some special avocado recipes, and a guide to keto-related supplementation.
Pros and Cons of 28-Day Keto
As with any cookbook, there will be pros and cons that propel them ahead of or suppress them behind alternatives in terms of quality. 28-Day Keto was no exception. Read below for our list of advantages and disadvantages.
Overall, the 28-Day Keto Challenge is a solid product, but didn’t give us the wow factor we were hoping for in an end-to-end keto meal planning and recipe strategy. While a higher-quality cookbook and meal plan than the options provided by the Ketosis Cookbook above, you'll be far more impressed with the similarly-priced and full-service offering of The Ketosis Bundle below.
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The Ketosis Bundle
The Ketosis Bundle is a relatively new product to the ketogenic diet cookbook scene. They don’t sugar coat in their sales materials, and dive right into one of the most common reasons for failure in the keto diet: following a 28-day or 30-day meal plan, and then not knowing what the next step in the process is. This is an Achilles heel for other keto cookbooks, but not for the Bundle.
This product was designed to assist users in avoiding common mistakes such as following in the short term versus the long term, lacking the preparations necessary for events, parties and eating outside of the home, and many more frequently trigger points that ultimately lead to failure with keto.
Features of The Ketosis Bundle
The standard Ketosis Bundle comes with four items: Keto First Steps (exactly what to do and how to do it to succeed), Success Guidelines (15 steps to ensure you stay on track), Keto Mistakes to Avoid (the 20 most frequent mistakes that keto attempters experience), and of course the 30-day complete meal plan with 90 different recipes, calories, macronutrient numbers, ingredients, and easy to follow directions.
In addition to the above, The Ketosis Bundle also comes with three extra recipe books, one each on desserts, snacks and smoothies. Just like the main 30-day meal plan, these recipes come with all of the data needed to make informed decisions on what to eat, when to eat it, how to eat it, and how to ensure your intake is properly tracked and logged. This product truly is a one-size-helps-all strategy to success with the ketogenic diet, and we couldn’t be more impressed.
Pros and Cons of The Ketosis Bundle
As with any cookbook, there will be advantages and disadvantages that propel them ahead of or suppress them behind alternatives in terms of quality. The Ketosis Bundle was no exception. Read below for our list of pros and cons.
Our Bundle fits the mold of a one-stop-shop, end to end ketogenic diet success solutions. While the meat and potatoes of what you are buying is the 30-day meal plan with 90 unique and delicious recipes, I would be remiss if I didn’t recommend the additional guides and resources I have developed as a stellar sidecar to the main attraction. If you’re interested in learning more about this juggernaut of the keto cookbook package market, click the button below for a full breakdown and list of benefits. Let me do the heavy lifting for you.
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Is Keto the Right Diet For Me?
While the ketogenic diet may not be 100 percent suitable for everyone, the flexibility and fast growing adaptation of keto goes a long way to ensure that the struggle is not a lonely one. Discipline in the process is a must, and the knowledge to know what to do and what not to do, what to eat and what to avoid, and how to cook meals at home that won’t leave you bored are some of the most important things to overcome.
Luckily, high-quality cookbooks and strategy packages like the options above work in tandem with your own willpower to get the job done.