The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans

The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans

by Maria Emmerich


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For those who are brand-new to keto and those who are getting back on track after falling off the wagon, the first 30 days on a ketogenic diet can be challenging. As the body adapts to burning fat (ketones) rather than sugar for fuel, cravings can arise, and some people find that they just don’t feel so great. Many fall victim to the temptation to give up before they can truly experience the benefits of being keto-adapted. The 30-Day Ketogenic Cleanse isn’t like most juice or other cleanses where you starve throughout the entire process. Keto expert Maria Emmerich offers tasty whole-food recipes—all dairy-free and nut-free—that are filling and satisfying and keep cravings at bay. Plus, she offers helpful tips and tricks for making it through the adjustment period.

The 30-Day Ketogenic Cleanse is a guidebook for healing the body from the inside out. Most people attempting a keto diet do it completely wrong. Maria Emmerich, on the other hand, bases this cleanse on a true, well-formulated ketogenic diet, helping readers reset their metabolism, regain health, lose weight, and tap into increased energy levels. This book includes:

A detailed explanation of how sugar causes inflammation and leads to disease

30-day meal plans to kick-start ketosis, with corresponding shopping lists

30-day Whole30-compliant meal plans, with corresponding shopping lists

A wide variety of amazing recipes, with suggestions for combining those recipes into delicious and satisfying ketogenic meals

Easily accessible lists of approved keto foods and foods that hold people back from ketosis

Tips on how to eat to balance hormones, sleep better, feel better, and lose weight while following a ketogenic diet

Guidance for maintaining ketosis after a successful 30-day cleanse

Recommendations for supplements to help heal from poor eating habits

A bonus slow cooker chapter to help make life easier!

Product Details

ISBN-13: 9781628601169
Publisher: Victory Belt Publishing
Publication date: 12/27/2016
Pages: 432
Sales rank: 66,580
Product dimensions: 7.90(w) x 10.00(h) x 1.30(d)

About the Author

Maria Emmerich is a wellness expert in nutrition and exercise physiology. She is the author of several cookbooks and three nutritional guidebooks, including the global bestseller The Ketogenic Cookbook and Quick & Easy Ketogenic Cooking. Maria’s blog,, offers a unique combination of innovative recipes using alternative ingredients to less-healthy options and easy-to-understand explanations of why these options are better for our health.

Maria’s success stems from her passion for helping others reach and sustain optimal health through programs and education that work on a personal level. She understands the connection between food and how it makes us all feel inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat. After struggling with her weight throughout her childhood, she decided to study health and wellness so she could help others who are discouraged by their appearance and do not feel their best. The nutrient-rich, relatively high-fat dietary approach that she developed for herself and the exotic, little-known replacements for typical high-glycemic starchy foods and sugar are what finally gave her total peace with food, something she never imagined possible.

Table of Contents

Letter to the reader 7

My story 8

Why this book? 11

Part 1 Heal your body 13

How our bodies work 14

What exactly is the ketogenic diet? 22

Establishing a well-formulated ketogenic diet? 25

Exercise 36

Healing on a cellular level 46

Troubleshooting 52

Steps for success 60

Part 2 The ketogenic kitchen 67

Ingredients 68

Tools 84

Part 3 Meal plan and shopping lists 87

Days 1-7 94

Days 8-14 96

Days 15-21 98

Days 22-30 100

Part 4 Cleansing ketogenic recipes 103

Sauces, dressings, and spice mixes 104

Break-your-fast meals 144

Snacks and appetizers 190

Salads, soups, and sides 218

Main dishes: chicken 264

Main dishes: beef 292

Main dishes: pork 326

Main dishes: fish and seafood 356

Keto treats 382

Part 5 Resources 407

Appendix: taking stock of personal care products 408

Recipes for personal care products 410

Testimonials e 412

Recipe quick reference 414

Recipe index 417

General index 421

Gratitude 432

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The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans 5 out of 5 based on 0 ratings. 4 reviews.
LisaMS More than 1 year ago
Maria is a genius in the kitchen! She has inventive ways of making low carb recipes delicious. I have never been so excited about cooking until I found Maria's recipes! I have not found one that I did not like and could not eat. I will eventually have all of her cookbooks! The 30 Day Cleanse will help you not only lose weight but make you feel oh so much better! Trust the program. Once again - she is a genius and genuinely nice person. Who would not want to support her. Love her!
Anonymous More than 1 year ago
I love, love, love Maria Emmerich’s books and the VARIETY! Quality and delicious recipes and Keto education and its finest! I have 4 of her cookbooks and a household of picky eaters who enjoy when I cook from her books, thank you Maria for all you do, Kimberleyanne_desgn_co
Anonymous More than 1 year ago
Maria's recipes are easy to follow and execute, not to mention how sumptuous they taste. Its not even a "diet" where you deprive yourself of eating tasty food. The high fat, low carb and moderate protein combinations make for seamless entry into the ketogenic way of eating. As it is, I am down 3 pounds and 2 inches in my waistline in a week while feeling satiated and happy!!
Anonymous More than 1 year ago
Love this book