Acknowledgements |
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About the Authors |
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xi | |
Preface |
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xiii | |
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1 | (16) |
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Why we should all be eating a paleo-ketogenic (PK) diet |
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3 | (2) |
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5 | (1) |
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Carbohydrates and disease |
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5 | (1) |
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6 | (1) |
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7 | (1) |
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The common carbohydrate-driven medical problems |
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8 | (1) |
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9 | (5) |
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Why paleo? No gluten grains |
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14 | (1) |
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The starting point to prevent all disease |
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14 | (3) |
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17 | (14) |
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18 | (1) |
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19 | (2) |
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Micronutrient supplements |
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21 | (3) |
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24 | (7) |
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3 Balancing up the PK diet |
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31 | (16) |
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Calories: make sure you are eating enough |
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31 | (3) |
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Protein: not too little, not too much |
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34 | (2) |
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Fibre: for the microbiome, fuel and more |
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36 | (1) |
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Fats and oils: essential fuels, building materials and hormone precursors |
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37 | (3) |
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40 | (1) |
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Eat seasonally for variety |
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41 | (1) |
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Bone broth: providing the raw materials for connective tissue |
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42 | (3) |
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45 | (1) |
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45 | (2) |
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47 | (8) |
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Knowing you are in ketosis |
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48 | (3) |
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The benefits of being in ketosis |
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51 | (2) |
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The unexpectedly complicated journey |
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53 | (2) |
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5 Troubleshooting: diet, detox and die-off (DDD) reactions |
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55 | (10) |
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55 | (3) |
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58 | (1) |
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59 | (1) |
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59 | (1) |
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Principles of treatment of DDD reactions |
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60 | (1) |
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61 | (2) |
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63 | (2) |
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65 | (6) |
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66 | (1) |
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67 | (1) |
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67 | (1) |
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67 | (1) |
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68 | (1) |
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The best fats you can buy |
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69 | (2) |
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7 Meals for those challenged by energy, time and/or inclination |
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71 | (10) |
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72 | (1) |
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Your weekly PK shop (by Craig) |
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73 | (8) |
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81 | (16) |
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How to make PK buns or loaf in minutes |
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82 | (3) |
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85 | (1) |
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86 | (11) |
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97 | (4) |
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No-cook quickly-prepared alternatives to dairy |
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98 | (1) |
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Dairy-substitutes that need time, energy and inclination |
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99 | (2) |
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101 | (6) |
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Cooked breakfast with minimal time and effort |
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103 | (1) |
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104 | (3) |
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107 | (6) |
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108 | (5) |
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12 PK main courses: stews and roasts |
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113 | (6) |
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113 | (1) |
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114 | (3) |
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117 | (2) |
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13 PK salads, coleslaws and dressings |
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119 | (6) |
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120 | (2) |
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122 | (1) |
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123 | (2) |
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14 Puddings, sweets and sweeteners |
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125 | (8) |
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127 | (6) |
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133 | (8) |
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134 | (7) |
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141 | (6) |
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Which herbs and spices to use |
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143 | (2) |
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Good antimicrobials and great taste |
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145 | (2) |
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17 PK salt: Sunshine salt |
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147 | (8) |
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148 | (7) |
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155 | (8) |
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157 | (2) |
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159 | (1) |
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160 | (3) |
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163 | (4) |
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Ensuring good quality water |
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165 | (1) |
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165 | (2) |
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167 | (4) |
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21 Vegetarians and vegans |
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171 | (4) |
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Problems with vegetarian and vegan (Vs) diets |
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172 | (3) |
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175 | (8) |
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What is the carnivore diet? |
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176 | (1) |
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177 | (6) |
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23 Fasting: a great therapeutic tool |
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183 | (6) |
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Why fasting is such a great tool |
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184 | (2) |
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186 | (3) |
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24 Easy weight loss with the PK diet |
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189 | (4) |
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190 | (3) |
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193 | (18) |
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Appendix 1 The carbohydrate content of common foods |
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195 | (6) |
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Appendix 2 Kitchen equipment -- needs over and above the usual |
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201 | (1) |
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Appendix 3 Checklist of the PK diet and lifestyle |
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202 | (5) |
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Appendix 4 Further sources of information |
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207 | (4) |
Glossary |
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211 | (24) |
Useful resources and products |
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235 | (4) |
References |
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239 | (5) |
Index |
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244 | |