What is keto?
The ketogenic diet is an anti-inflammatory way of eating that has been used since the 1920s as an effective treatment method for children suffering from epilepsy, and which has made it possible to cure many of today’s chronic diseases and health conditions such as type-2 diabetes and cognitive brain diseases including, including dementia and other inflammatory illnesses.
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KETO-licious is a concrete and practical guide for improving and even revolutionizing your health, from the inside and out. In this book the ancient, ketogenic low-carb-high-fat, nutrient dense food is presented in combination with contemporary expertise, and the latest scientific findings which emphasize the healing powers of real food, and explains why insulin and blood sugar play a key role for your health and well-being.
The way to weight loss, health and mental sharpness
KETO-licious
The keto diet means going back to basics
In other words, eating the foods that us humans are genetically adapted and designed for. By eating a large amount of healthy fats, moderate amounts of animal protein and a great deal of low carb vegetables you can help your body and brain to start using ketones as primary fuel, instead of glucose – a process which has great cognitive advantages and results in calming effects on the brain, increased energy, fewer mood swings,
less anxiety and better sleep. It will also highly improve your metabolism: get ready for becoming an around-the-clock fat burner!
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Not just food
My book KETO-licious is all about adopting a holistic health perspective, treating the individual as a whole and nurturing the mind, body and soul with all the aspects of the human health puzzle needed to not just live healthy but also thrive in life.
We can do this by living as much as possible in alignment with our ancestral blueprint. Through functional breathing patterns, and many other tools which are presented in chapter 4: The addictive brain, carnivore and the chapter of sleep, stress and harmony.
Keto grass-fed meatballs, a recipe from my book.
KETO-licious – Contents
Introduction
PART ONE - SCIENCE
The evolutionary perspective
Blood sugar, insulin and the microbiome – the keys to longevity
Ketosis – How it works
The microbiome – the link between nutrition and mental health
The history of the ketogenic diet
PART TWO - THE FOOD
The good fats
Animal protein
Ketogenic carbs
PART THREE – THE CONCRETE GUIDE
Your ketogenic meal plan – choose your very own fuel mix level
The grocery list – a guide to ketogenic food
The start manual: pantry cleaning!
How to stock up your new, natural and evolutionary based pantry
How to simplify your everyday life with Sunday food prep
The action plan – meal planning for 7, 14, 21 or 28 days
Keto flu – the carb and sugar withdrawal symptoms and the tricks that gets you through the detox period
Hack your hangover
More on the microbiome – how to boost your gut flora and lose weight
Recipes
Eating out – sugar free and keto tips and tricks and a restaurant list
PART FOUR – The addictive brain, carnivore and the chapter of sleep, stress and harmony + ancestral breathing.
The addictive brain– about sugar, food and chemical dependency
Carnivore – Zero Carb Zen
Sleep, stress management and harmony – the ketogenic holistic health perspective
Epilogue
More sources for the curious
Index
"There are many indications that ketones and ketosis are a true superfuel for the body and the brain.And that the ketogenic diet is pure medicine, for both curing and preventing lifestyle diseases.
If you read Hanna Gillving’s eminent book KETO-licious, you will get all the inspiration and knowledge you need to get started and maintain a ketogenic lifestyle with fantastic recipes and meal suggestions."
Jonas Colting, triathlon world champion and health inspirer
MY TOP 3 BENEFITS OF BEING IN
A STATE OF KETOSIS
GOOD FOOD, HAPPY MOOD.
Eating animal protein, plenty of healthy fats and low carb-vegetables is a game changer for mental health and well-being.
7 years ago, I was depressed and thanks to food as medicine,
I ate myself out of it.
LIFE IN TECHNICOLOR
Keto is for me a way of living life in technicolor, without effort.
I feel sober, and connected with myself, my feelings and my physical body. It truly makes it possible to awaken all my senses to peak. And just to think that our ancestors must have felt like this more or less all the time! Modern times with its fake, numbing foods are stealing our joy and the access to our true selves.
Most people don't know just how good they are supposed to feel, because most people are hijacked by "normal" processed foods, and have not yet felt it.
THE CALMNESS.
Nothing makes me as calm and energized at the same time, as real food and being in a state of ketosis. The calmness in my brain is best described by words like balance, joy and zen. Or true self, because I often think that eating real foods is what brings out the best of me, the realness. Eating carbs or sugar does the opposite; it's toxic, and I would ooze of low vibrational vibes if I didn't stick to my food plan. Keto / real food is my medicine, my "true Hanna"-potion. And keeps negative thoughts, unstable moods or fear-based anxiety well at bay.
Being keto also simplifies just about everything. And this appeals a lot to me, because in my mind, simplicity is the key to brilliance.
With love / Hanna
Me hiking in glorious Scotland at one of many bootcamps, lead by Scottish ex-military fitness instructors.