| Acknowledgments | p. viii |
| Preface | p. ix |
| Introduction | p. x |
1 | The Norm-and Why We Are Here | p. 1 |
2 | You Can Take Charge of Your Health | p. 7 |
Part I | The Ins and Outs of Keto | |
3 | What Is a Keto Diet? | p. 13 |
4 | The Many Health Benefits of a Keto Diet | p. 19 |
5 | Three Additions to Make a Keto Diet Even Healthier | p. 27 |
6 | Three Subtractions to Make a Keto Diet Even Healthier | p. 39 |
7 | How You Lose Weight on a Keto Diet | p. 51 |
8 | Understanding Fats (Macro 1) | p. 64 |
9 | Understanding Proteins (Macro 2) | p. 74 |
10 | Understanding Carbs (Macro 3) | p. 82 |
11 | Are You in Ketosis? | p. 89 |
12 | How to Beat the Keto Flu | p. 97 |
13 | Seven Steps to Starting Your Keto Diet | p. 107 |
14 | Get the Most From Your Keto Diet | p. 119 |
Part II | The Mediterranean-Keto Lifestyle | |
15 | A Lifestyle Worth Living | p. 127 |
16 | Sixteen Reasons to Live the Mediterranean-Keto Lifestyle | p. 132 |
17 | What the Mediterranean-Keto Lifestyle Looks Like | p. 140 |
18 | Three Steps to Starting Your Mediterranean-Keto Lifestyle | p. 151 |
19 | Ten Tips for Your Mediterranean-Keto Lifestyle | p. 156 |
20 | Go Ahead, Taste Your Mediterranean-Keto Lifestyle | p. 165 |
Part III | Recipes for a Healthy Mediterranean-Keto Lifestyle | |
21 | Tasty Meal Ideas | p. 169 |
| Breakfast Scramble | p. 171 |
| Fruit and Almond Pancakes | p. 172 |
| Chocolate Peanut Butter Shake | p. 173 |
| Nutty Cereal | p. 174 |
| Salmon and Avocado Lettuce Wraps | p. 174 |
| Keto Breakfast Porridge | p. 175 |
| Quick Berry Muffin | p. 176 |
| Berry Power Smoothie | p. 176 |
| Green Deviled Eggs | p. 177 |
| Hearty Vegetable Frittata | p. 178 |
| Keto Zone Coffee | p. 178 |
| Avocado and Tomato Salad | p. 179 |
| Garlicky Shrimp and Asian Cucumbers | p. 180 |
| Chili-Spiced Salmon Over Wilted Spinach | p. 181 |
| Seeded Bread Sandwiches | p. 182 |
| Keto Burgers and Sweet Potato Wedges | p. 183 |
| Cilantro Chicken Soup | p. 184 |
| Chicken or Tongol Tuna Salad on Greens | p. 185 |
| Keto-Friendly Chili | p. 186 |
| Fajita Skewers | p. 187 |
| Keto Cobb Salad | p. 188 |
| Asian Stir Fry | p. 189 |
| Shrimp Scampi | p. 190 |
| Mediterranean-Keto Pizza | p. 191 |
| Chinese Chicken Strips | p. 192 |
| Curried Shrimp and Broccoli | p. 193 |
| Stuffed Pork Chops | p. 194 |
| Garlic Steak and Cauliflower Rice | p. 195 |
| Macadamia Nut-Crusted Wild Tilapia | p. 196 |
| Zoodles | p. 197 |
| Red Curry Chicken | p. 197 |
| Cauliflower Hummus | p. 198 |
| Zingy Avocado Dip | p. 199 |
| Nutty Granola Bars | p. 199 |
| Smoked Salmon and Cucumber Bites | p. 200 |
| Keto Crackers | p. 201 |
| Chocolate Peanut Butter Power Balls | p. 201 |
| Frozen Lemon Cream | p. 202 |
| Chia Seed Pudding | p. 202 |
| Keto Molten Lava Cake | p. 203 |
| Conclusion | p. 204 |
Appendix A | Recommended Supplements | p. 205 |
Appendix B | What to Do When Your Weight Loss Plateaus | p. 208 |
Appendix C | What Bumps You Out of Ketosis? | p. 212 |
Appendix D | What to Stock in Your Fridge and Pantry | p. 214 |
Appendix E | Tests You Can Ask Your Doctor to Request | p. 217 |
Appendix F | Foods That Contain Gluten and Usually Stop Weight Loss | p. 219 |
| A Personal Note From Don Colbert, MD | p. 222 |
| Notes | p. 223 |
| Index | p. 238 |