Whole Food Keto Jumpstart
MEDITERRANEAN FOR LIFE
Jumpstart your weight loss with keto. Then savor the abundance of the Mediterranean diet.
Real food, not processed bars, shakes, and packaged "keto" snacks. Two complete 30-day meal plans with a recipe for every meal and the net carbs, fiber, and fat for each one.
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A Clear Two-Stage Plan
Stage 1: The 30-Day Whole Food Keto Jumpstart
Learn how the hormone insulin drives fat storage and how a very low carbohydrate intake changes it. Follow a day-by-day meal plan built on whole foods, with vegetables at the center of the plate.
Stage 2: The Moderate-Carb Mediterranean Plan
Transition on purpose into a Mediterranean pattern with a long record of research behind it, so the results you build don't depend on staying strict forever. A second 30-day meal plan walks you through it.
What You Get
The Meal Plans and Recipes
- Ingredient amounts and step-by-step directions for every meal
- Net carbs, fiber, and fat for each meal, so you can see exactly how it fits
- Weekly shopping lists for both plans
- A substitution guide for allergies and preferences
Inside You'll Also Learn
- How insulin drives fat storage and how the ketogenic diet changes it
- What separates clean keto from dirty keto
- Why fiber, phytonutrients, and polyphenols matter
- How to handle keto flu, hydration, and electrolytes
- Fasting, travel, exercise, and midlife hormones
- How to transition to a Mediterranean plan
About the Author
Alice Gatten is a registered nurse and certified health coach with a 41-year nursing career, including 33 years in the ICU. She writes practical, real-food guides for women who want clear steps and honest information. A portion of proceeds from her books supports Hope Outreach, a 501(c)(3) ministry serving women and those in life crisis.
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This book is for general education and is not a substitute for medical advice. Talk with your healthcare provider before making major changes to your diet, especially if you have a medical condition or take medication.