Have you ever wondered why MCT oil is “better” for keto than coconut oil? Or how to start incorporating intermittent fasting into your routine? I know you have, because I get questions like this every day in my inbox. While I love talking to everyone about keto and trying to help answer questions, I’m not a doctor, and can really only provide anecdotal information. I also just haven’t explored every facet of keto. Fortunately… Keto Answers has.

Okay, so right out of the gate, I’m just going to say it: this is a really useful resource. I like reference books that are fairly straight-forward and provide the information without too much pomp and circumstance. This is one of those books. Not only is there a ton of information, but it’s laid out in an organized manner, well-cited and easy to read. The tone is conversational, yet the information is still there.

Why should I read Keto Answers?

If you find yourself googling things like, “how to beat the keto flu” or “keto and PCOS” or “working out on keto”, then this book is worth a read. I cannot overstate how much information is provided, with citations, so you can look up the studies, should you feel so inclined.

This book is also great for those looking to adjust from a more “lazy keto” approach to one focused on tracking and monitoring different biological markers, and those looking to go beyond the basics of simply eating high fat and low carb foods. Whether you’re curious about fasting or how to best fuel your workout, the answers are in here.

While I’m thankful for all of the exploration and experimentations I’ve done with my vegan keto diet over the past 7 years, I can’t help but think about how much easier certain things would have been if I had read this book…

So, how useful is this book if I’m vegan, vegetarian or just otherwise don’t eat meat?

It’s actually pretty darn useful! So many of the questions in here are about the physiological side of ketosis and really don’t involve actual types of food at all. Yes, the book still talks about needing animal protein, and mentions animal proteins and fats in a lot of the actual food-related questions, but that’s just a small portion of the information presented.

While the information about the basics of keto is helpful, where I think this book shines is in the later chapters, discussing the finer points of ketogenic diets and ways to adapt them. Whether you are an omnivore or vegan, the info is the same. Scroll down below to see just what is covered in this book (with examples of the infographics)!

Again, yes, this book does talk about animal protein a lot in the beginning, but there is so much more information that follows.

Okay, so what are the “cons” here?

So, I’m not just going to fawn over Keto Answers without giving a well-rounded review. Keep in mind, I’m writing this from the perspective of someone who doesn’t eat meat, dairy or eggs, and relies on plant protein exclusively. Like I said before, there is a heavy emphasis in the first part of this book on the foods to eat while on keto, and as a result, animal proteins and fats are mentioned frequently, as is to be expected.

So, if you’re looking to buy this book as a “what to eat” reference and happen to follow a vegan or vegetarian lifestyle, you may need to find other resources.

However, the focus of this book is really on the mechanisms behind keto and the lifestyle and nutrient adjustments you can make to maximize your benefits in this way of eating, and not the particular foods.

So, who exactly wrote this?

Dr. Gustin is a functional medicine clinician and used low-carb, real food diets with thousands of clients. He is also the founder and CEO of Perfect Keto.

Chris’s background is as a nutrition science researcher and writer with an expertise in ketogenic dieting. He is also the Education Manager at Perfect Keto.

Together, Dr. Gustin and Chris host the Top 50 health podcast, The Keto Answers Podcast.

What kind of information is covered in Keto Answers?

I’m glad you asked! If you’ve ever had a question about keto, odds are, this book talks about it (and includes a helpful chart/graph). Here’s what you can expect from the book…

The Format of Keto Answers

• 268 most asked keto questions in Q&A format. 
• 50+ beautifully designed infographics 

Picture yourself as the host of a Keto Answers Podcast episode and your guests are Dr. Anthony Gustin and Chris Irvin. This is an engaging conversation, not a lecture. 

How to Read Keto Answers

You can either read it front to back or use it as a keto reference guide to revisit when you have a question. Keep your post-it notes and highlighter handy. The book is broken down into 4 sections. I’ll share the highlights of what you’ll find in each and I’ll include a few infographics along the way.

Introduction: How Did We Get Here?

In the modern world, we’re constantly inundated with content about our health and nutrition. The internet is flooded with too much inaccurate information that isn’t backed by science. However, this isn’t just a problem that exists today. In fact, Ancel Keys, a very successful scientist led the charge on demonizing fat as a cause for heart disease and is a huge reason why we’re here today. Obesity, heart disease, and diabetes are the most prevalent they’ve ever been. 

While I’m certainly glad for the current state of medicine in regards to things like sterilizing tools and anesthesia, history gets it right sometimes. After all, it was around 400 BC when Hippocrates famously said, “Let food by thy medicine and let medicine be thy food.” 

Why Keto Now

Dr. Gustin and Chris Irvin believe these to be the four pillars of health:

Each plays an essential role in health, but nutrition is at the top as it has the largest impact on overall health and well-being. Given that you have control over what you eat, keto (when done well) is a powerful tool in teaching you that nutrition can change how you experience life. 

Keto is crucial right now because it will help reverse the damage of this massive failed nutrition experiment we’ve run on ourselves for the past 30 years. 

Part 1: Keto 101

Chapter 1: Understanding Keto

• If you’re just starting keto, this is the foundational keto knowledge you need:
  • What is keto?
  • How is keto different than Atkins or other low-carb diets?
  • What do I eat on keto? 

Chapter 2: Debunking Nutrition Myths

Here, the authors break apart the most common misconceptions about nutrition.

Top questions answered:

• Don’t we need carbs?
• What do carbs do and how much should I eat?
• Doesn’t high-fat cause high cholesterol? 

Part 2: Ketosis in Action

Ketosis in Action details all of the amazing benefits of keto as they pertain to wellness, body composition, and performance. 

Chapter 3: Wellness Benefits of Keto

• Keto Answers dives into how keto leads to increased energy, improved mood, blood sugar stability, increased satiety, improved brain function, and disease prevention/management.
  

Chapter 4: Body Composition Benefits

Top questions covered:

• How do I lose fat?
• Do I need to work out?
• Will I maintain my weight loss/muscle gain results in the long term? 

Chapter 5: Performance Benefits

Top Questions Answered:

• Are carbs essential for performance and recovery? 
• How does keto affect endurance and strength?
• What sports is keto best for?

 Here’s the summary of sports that keto can be helpful for:

Part 3: Ketosis and You

Now that you’re equipped with all the core information, the authors empower you to do keto with confidence. This is where the authors help make keto work for you.

Chapter 6: Keto Foods

Top Questions Answered:

• What do I shop for at the grocery store?
• What are the best meats, seafood, dairy, produce, fruits, nuts, oils, coffee, tea, and fats to eat?
• How do I structure my keto meal plan?

Chapter 7: Starting Keto

Top Questions Answered:

• What are some best practices to mitigate the infamous keto flu? 
• How can I speed up the transition into ketosis?
• Do I count net or total carbs?

Chapter 8: Using Supplements on Keto

Top Questions Answered:

• Electrolytes 101:
  • What are they?
  • Which ones do I need?
• What protein should I supplement keto with?
• What is the difference between MCT and coconut oil?

Chapter 9: Fasting and Keto

Top Questions Answered:

• What’s the difference between fasting and keto? 
• Why should I consider fasting and how do I do it?
• What are the different ways to fast and which is best for me?

Chapter 10: Different Types of Keto

Top Questions Answered:

• What are all the different types of keto?
• How do I do each type of keto?
• How do I know which one is right for me?

Chapter 11: Keto for Women

Top Questions Answered

• Is keto safe for women and how does it affect female hormones?
• Can you do keto during pregnancy?
• How can keto help treat PCOS?

Chapter 12: How to Stay Keto

Top Questions Answered:

• Sustaining a keto diet: how can I make it a lifestyle?
• How do I prepare to travel on keto?
• What are traditional carb sources that I can swap for better options on keto?

Chapter 13: Self-Experimentation and Tracking

Top Questions Answered:

• What should I track, how should I track it, and how do I adjust according to my goals?
• How do I use all this data to optimize my nutrition, sleep, movement, and stress?
• What’s most important to track based on my experience?

Pick up your copy of Keto Answers here!