High Fiber Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones

When I looked at the title "High Fiber Keto", I was mildly interested in the recipes. When I saw avocados and artichokes emphasized, I was more interested. When I read a reviewer's negative review describing the recipes as mostly a vehicle for adding fiber powder, I thought this book might reveal some creative ways to utilize fiber powder to modify family recipes. Well, there are four recipes that utilize fiber powder, two smoothies, a breakfast pudding and a blackberry yogurt bowl. There are a few recipes that have 8 or 9 grams fiber per serving including an artichoke veggie porridge with an egg on top, a very nice version of the eggs on veggies breakfast. What I really appreciate in the book is the endnotes section, for those readers who want to know a bit more. It will be interesting to see if our modern blackberry varieties are as nutritionally distant from their wild cousins as apples are.

My husband and I did this together and he lost 18 pounds and I lost 8. To start, I recommend going through the meal plan and then labeling the recipes according to what day they are for. Then use this to create your grocery lists as there is not one in the book. The food is fantastic!! Be forewarned there is a ton of cooking! We were averaging out 2 hours a day because each day has a receipe for breakfast, lunch, dinner, and dessert. After we were following for about 2 weeks, we followed our own hunger signals and usually skipped one meal/snack or dessert a day as we just were not hungry and that helped save time. We lost the weight through diet alone as with so much cooking there was no time to exercise. The food is so nourishing though and Naomi lays out a great plan to transition to Keto safely. I really like Keto and low carb and will stay this way for awhile. However, the meal plan is not sustainable long term as I just cannot spend 2 hours everyday cooking. To be completely fair, any healthy eating plan is going to take more time in the kitchen. I am branching out now and looking for more batch cooking and meal prep Keto so I can focus on exercise. Make sure to start on the weekend or when you have some days off to get your plan together to start strong.

I honestly thought about giving this book one star. I didn't because it's very well researched and persuasive, and also because the author is just very likable. BUT the recipes? No way. If you have time to cook yourself 4-5 meals a day and are inclined to do so (keep that food processor handy), great. For the Keto Grilled Cheese, for instance, YOU NEED TO MAKE YOUR OWN BREAD. I was hoping there'd at least be a section in here for "if you work full time" or "if you're traveling" but nope. Apparently I need to hire a home chef to do this diet.

Don't get me wrong--I think the work she's put into the research on nutrition and preparing not just nutritious meals but meal plans is excellent, and well worth reading. I'd have given it 5 starts, no problem, for just that. But it's VERY poorly executed for the average person to follow.There are lots of variety in the meals, which is great, but totally impractical unless you are a short order cook who stays at home to cook every meal individually.There are four breakfast options which are repeated, but only two are things you can make ahead and reheat another time. Her Fritatta and Omelet recipes could easily be turned into egg bites made in muffin tins. You could bake a batch of 24 at a time (2 per meal), and only cook breakfast twice in the 22 days. Or make a few less, and sub in smoothies on weekends when you (presumably) have more time to cook. But no--you're going to be preparing breakfast anew almost every day of the 22-day plan.Most of us work. Who has the time or facilities to cook lunch every day? Not a single make-ahead lunch or use of dinner leftovers is offered. Soup is offered for lunch 5 times and salads 9 times, but none are ever repeated.Most recipes are for four servings—fine, if you have a whole family doing keto, or are going to eat the rest as leftovers. But out of 22 dinners and 22 lunches, none are repeated or used as leftovers. So where are the rest of the servings going? Hope you have a BIG freezer! And nothing that you can prep in bulk (like cutting up vegetables) and use for a variety of meals.It would have made a lot more sense if she’d prepared recipes with comparable calorie and nutrient counts, which you could choose from to make customized meal plans within nutritional guidelines, and use up those multiple servings of things you already cooked instead of preparing each meal fresh.And speaking of calories – each day averages between 1800 – 2000 of them. Great if you’re an active male, but how about for a much smaller fairly sedentary female (even if you up your step count)? Even on keto, you’ve got to have a calorie deficit for your body to burn stored fat for fuel.And I guess we are all supposed to drink our coffee black, since there are no recipes or provision for calories from the usual keto additives of heaving whipping cream, butter, coconut oil, or MCT oil.Where are suggestions for purchasing prepared items for times when you’ve got to eat on-the-go?And get ready for sticker shock at the checkout! Looking through the titles of recipes (not ingredient lists), you eat lamb once, roast beef once, ground beef 4 times, turkey once, salmon four times and as snacks, walnuts, almonds, peanuts, pecans, pumpkin seeds and macadamia nuts—but none except peanuts used more than twice. You're going to be buying enough food for 88 days based on 4 servings per recipes, but using only one serving of most of the recipes.Which leads me to point out, she didn’t include either a grocery list for pantry items to have on stock throughout the plan, or weekly lists for things you’d need to buy fresh based on her recipes.She refers to a daily planner, but there’s no template for one on which you could track what you ate, how many steps you took, or how you felt in response to the foods you’d eaten that day. From the Kindle book, at least, there’s no way to pint out the lists of daily meals and Metabolic Movements to use as a planner. (I know, EVERYone uses online apps these days—NOT!)So, unless you're an individual who doesn't work or has nothing to do with your evenings besides cook; with extra freezer space and not on a limited weekly grocery budget, you are going to have a very hard time to follow this plan as written. And it just didn't need to be that way!

Recipes look great, somewhat to medical with how our hormones and diet work together, but well written.

Helpful book if you are working the Keto Diet.

Would like it if a grocery list was included. Easier than going through each recipe and writing the ingredients down individually.

Book was interesting and I learned many things but where was the shopping list? It took forever to go thru the recipes and put together a list so I didn’t get started for a few weeks, I would have liked it better to be able to start by shopping for the right foods. I can’t believe I am the only one

So, the communication/research is great - I love a good information dump.But I don't necessarily agree with the format of this book - organization and formatting of the material isn't great - would maybe be more effective as a cookbookalso - like a lot of ketogenic recipe resources - if you are *broke/budgeting* and want/need to start Keto *this book is not for you*- also could use a shopping list paired with a division of time (ie: week/5 days...)TLDR; Densely assembled but good information - improved visual communication is required - especially when communicating about food.

I wish I had read the review by C. Morgan before buying- they pretty much covered everything. This isn’t a well thought out book.1. Eating 5 times a day?! People still do that? Who has time?2. The recipes are for 4 servings, and other than breakfast on a 4 day rotation none of the other meals repeat. So you must have 4 people eating that day, and you have to cook 3 times a day! Plus prepare snacks.3. No shopping list4. Grocery ingredients don’t get bought in this manner.On the positive the recipes look good. I haven’t tried it yet cause the whole program is overwhelming even for someone like myself accustomed to keto.

Informações detalhadas sobre as vantagens da dieta cetogenica e muitas receitas

Great book for beginners wanting to learn the science behind Keto.

Love love love this book. I love her writing.