Lillian Wilson

Keto by Maria Emmerich

‘Keto’ provides an in-depth understanding of the ketogenic lifestyle with practical insights for long-term health improvements.


The ketogenic diet, popularly known as ‘keto,’ has taken the health and wellness world by storm. Its unique approach to nutrition, emphasising high-fat and low-carb intake, has garnered significant attention for its potential benefits in weight loss, managing chronic diseases, and promoting overall well-being.

In response to this demand, a book titled ‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans,’ has emerged as a comprehensive guide that promises to unlock the secrets of the ketogenic diet and its transformative impact on health. In this review, we will delve into the pages of ‘Keto’ to explore how it addresses the intricacies of the ketogenic lifestyle.

About the authors

Maria Emmerich is a renowned nutritionist specialising in the ketogenic diet and exercise physiology.

Maria Emmerich, Craig Emmerich (r)

Her expertise has taken her worldwide as a speaker on ketogenic diets, and she has collaborated with Halle Berry, cooking and writing for her website. Maria’s coaching via Skype has brought amazing results for clients dealing with various health issues, from autoimmune disorders to depression and anxiety. As an International Best Selling author, her books, including ‘Quick and Easy Ketogenic Cooking’ and ‘The 30 Day Ketogenic Cleanse,’ have helped millions lose weight and regain their health.

Craig Emmerich has dedicated over 15 years to researching nutrition and working with numerous clients, alongside his wife Maria Emmerich. Leveraging his understanding of human biology, Craig assists clients in healing and achieving weight loss by tapping into the natural mechanisms of their bodies.

What is the book about?

‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans’ is a book that explains the ketogenic lifestyle and shows how to do keto correctly while clearing up common misunderstandings about this popular diet.

The book explores the science behind the ketogenic diet and how it has helped millions of people worldwide lose weight, manage diseases, and feel better by following a high-fat, low-carb approach.

In the book, you will find information on:

  • Using the ketogenic diet to combat chronic diseases effectively.

  • How consuming too many carbohydrates can harm your health and contribute to various health issues.

  • How making better food choices can improve your overall quality of life.

  • An easy-to-understand explanation of how our bodies process nutrients.

  • The significant impact of inflammation on health and how modern diets can be detrimental.

  • Practical advice on stocking your kitchen with keto-friendly foods and creating delicious meal plans for a healthier life.

  • Debunking common myths and misunderstandings about the ketogenic diet to help you understand what it really entails.

Key takeaways from ‘Keto’

1What a balanced keto diet should look like?

The key to a successful ketogenic diet lies in its proper formulation, considering the body’s unique needs and goals. To ensure effectiveness, the diet must meet several essential criteria:

  • Nutrient-dense: A well-formulated ketogenic diet should prioritise nutrient-dense foods that provide essential vitamins and minerals. This ensures that the body receives all the necessary nutrients despite reducing carbohydrate intake.

  • Adequate protein: Sufficient protein intake is crucial to preserve lean muscle mass and support overall health.

  • Carb restriction: To induce and maintain ketosis, carbohydrate intake should be limited to around 20 grams per day.

  • Balanced fat consumption: To promote ketosis, it’s essential to consume around 83-125 grams of fat, but more importantly, the body must burn more fat for energy than it takes in through the diet. This creates a deficit, prompting the body to tap into stored fat for energy, leading to gradual fat loss and successful weight management on a ketogenic diet.

2Keto offers a multitude of health improvements

The concept of being keto-adapted offers a mass of remarkable benefits for overall health and well-being. Adopting a well-formulated ketogenic diet improves insulin sensitivity, leading to better blood sugar control and faster recovery between workouts. Additionally, keto-adaptation preserves lean muscle mass by utilising ketones as an alternative energy source, making it an attractive option for athletes and those aiming to lose fat while maintaining muscle.

Moreover, being keto-adapted helps control pH levels and respiratory function, while supporting memory and cognitive function through ketones’ role in repairing damaged neurons and membranes. This lifestyle choice also enhances the immune system and reduces free radical damage in cells, contributing to a healthier body. The book introduces Protein-Sparing Modified Fasting (PSMF) as a powerful tool to accelerate fat loss while preserving lean mass in fully keto-adapted individuals. By embracing a well-formulated ketogenic diet and occasionally incorporating PSMF, individuals can optimise their ketogenic journey and reap the diverse benefits of this lifestyle for improved physical performance, mental clarity, immune function, and overall health.

3The keto diet can be used to treat various chronic diseases by reducing inflammation, a common root cause of many illnesses

Inflammation is a significant factor in various health conditions, including Alzheimer’s disease, memory loss, and cancer. A well-formulated ketogenic diet can have a positive impact on these conditions, leading to significant health improvements.

Alzheimer’s disease, often referred to as type 3 diabetes, is linked to insulin resistance. Being keto-adapted allows the brain to use ketones as an alternative energy source when glucose utilisation is impaired. Ketones not only serve as body fuel but also support brain health by repairing damaged neurons and membranes, making a high-fat, low-carb diet beneficial for individuals with Alzheimer’s disease and seizures.

High sugar consumption fuels cancer growth, and a ketogenic diet that eliminates most carbohydrates and sugar can help starve cancer cells, as they solely rely on glucose for energy. Cancer cells lack the metabolic adaptability to use ketones or free fatty acids as fuel, making them vulnerable to the effects of a ketogenic diet.

Overall, adopting a well-formulated ketogenic diet and making necessary dietary modifications can have profound effects on inflammation and chronic disease prevention.

Overall rating & strengths and weaknesses, according to readers’ reviews

The book has received 4.6 ⭐️ from readers on Amazon.


  • Provides a comprehensive understanding of the science behind the keto diet, presenting facts and evidence rather than relying on fads or theories.

  • Presents the keto lifestyle as a sustainable way of life, not just a temporary diet, making it appealing to individuals looking for long-term health improvements.

  • Reader-friendly format with short, easily digestible sections, allowing readers to absorb information at their own pace and convenience.

  • Includes a no-cook 7-day meal plan with a grocery list, making it convenient for busy individuals to follow the keto diet without extensive preparation.


  • Lots of technical information may be overwhelming for some readers, making it difficult to grasp the concepts.

  • The book’s formula for calculations uses imperial measurements, excluding a metric option for international readers.

Best quotes from ‘Keto’

“My 90-year-old mother has had dementia for ten years, and her cognition is improving now that she is in ketosis most of the time…I also eliminated the last few sources of sugar (bananas, applesauce, rice) and replaced [them] with more fat that she can tolerate. This week she is more mobile, conversational, and alert!”
“When you are keto-adapted, your immune system isn’t damaged, and there is less free radical damage in your cells.”
“Ketones aren’t just fuel for your body; they are also great for your brain. Ketones provide substrates (cholesterol) to help repair damaged neurons and membranes, which is why we push a high-fat, low-carb diet for clients who suffer from Alzheimer’s disease (which researchers generally refer to as type 3 diabetes) and seizures. When the brain has become resistant to insulin, it has a hard time using glucose for fuel, but it can use ketones.”

Final takeaway

‘Keto: The Complete Guide to Success on the Keto Diet, Including Simplified Science and No-Cook Meal Plans’ is a comprehensive and reader-friendly book that delves into the science behind the ketogenic diet. It offers valuable insights into the benefits of adopting a well-formulated ketogenic lifestyle.

This book is a valuable resource for anyone seeking to understand the science behind the ketogenic diet and embark on a transformative journey towards better health and wellness.

Where to buy

You may purchase the book on Amazon at the best price. It is available in paperback, spiral bound, audio and Kindle versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

Yes, the book is designed to be beginner-friendly, providing a comprehensive understanding of the ketogenic lifestyle and its science. It offers step-by-step guidance to help individuals transition smoothly into a ketogenic way of eating.

While this book focuses on explaining the science of keto and its implementation, it does not contain a wide range of recipes. However, readers can explore the author's other cookbooks for a wide array of delicious keto recipes.

The book delves beyond weight loss and covers various health improvements associated with keto, such as insulin sensitivity, memory and cognitive function, immune system support, and inflammation reduction.

Link is copied