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High Fiber Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones Hardcover – February 25, 2020

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A female-centric keto diet and jumpstart plan from the New York Times bestselling author of Glow15.

Have you tried going keto and found that it has made you feel worse rather than better? Does keto seem to make sense in so many ways yet seem just slightly off in several key ones? What if it's not just you? What if traditional keto diet simply fails to encompass the needs of the female body?

Naomi Whittel, the New York Times best-selling author of Glow15, explores how the problem isn't keto, it's fiber. Ninety percent of women are fiber deficient, and when women go the standard keto route, they often lean into animal-based, high-fat, zero-fiber foods, leading to low energy, brain fog, and unnecessary weight gain. Whittel explores the prebiotic fiber sources that work within a keto framework to speed up your metabolism, transform your microbiome, balance your hormones, and keep you feeling full. Included are a 22-day meal plan, movement plan, and delicious, easy-to-make recipes.

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From the Publisher

high fiber keto naomi whittel diet science metabolism weight hormones

Based on the GLOW Study, the first clinical trial of its kind on the benefits of keto for women
Methodically guided by the work of 80+ world-renowned experts in medicine, science, and nutrition
Developed with the unique biological and metabolic needs of women

Female-Centric Keto You Can Do For Life

We’ve all gone keto crazy for the high-fat diet. But strict rules against carbs and fiber are not for everyday eating. If you’ve tried keto only to give up, it’s not you. Keto as we know it fails to meet the needs of a woman’s biology.

High Fiber Keto offers the best of both worlds. By adding high fiber fruits, vegetables and prebiotic fiber into a classic keto framework, you will transform your metabolism, repair your digestion, and balance your hormones while feeling satiated and energized.

New York Times bestselling author, Naomi Whittel, explores the science and shows you how to untap a hidden source of energy that fuels your skin, mental focus, and every metabolic function in your body.


Step-by-step, Naomi guides you on a proven 22-day journey that makes the keto diet easy and effective	Stunning scientific evidence into how to activate ketosis without sacrificing vital nutrients and compounds	This collection of N.E.A.T. (non-exercise activity thermogenesis) movements will change your life	More than 70 delicious high-fiber, keto-friendly recipes that keep you full and satisfied and boost your energy

Editorial Reviews

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"A deep dive into gaining a metabolic advantage through movement and a high fiber ketogenic diet. High Fiber Keto's science-based plan describes six optimizers to enhance your metabolism and gain control of your body's energy source." -- Mark Sisson, founder of Primal Kitchen and New York Times best-selling author of The Keto Reset Diet

"High Fiber Keto teaches you how to keep burning fat without losing the vital benefits of fiber. Read this book if you want to feel and look your best for the rest of your life." -- Dave Asprey, New York Times best-selling author of Super Human

"A science-based lifestyle-focused approach to utilizing all of the important plants to reap the benefits of natural medicine." -- Dr. Josh Axe, DC, DNM, CNS, co-founder of Ancient Nutrition and best-selling author of Eat Dirt and Keto Diet

"For women seeking sustainable weight loss, balanced hormones, and increased energy, this is the book for you!" -- Kellyann Petrucci, M.S., N.D., New York Times best-selling author of Dr. Kellyann's Bone Broth Diet

"Sugar shrinks your brain and expands your waistline. While a ketogenic diet solves this problem, it also robs the digestive system of fiber. Naomi's program solves this by adding fiber to a ketogenic diet from a whole-foods perspective." -- Dr. Mike Dow, New York Times best-selling author of The Sugar Brain Fix

"This book covers the latest science and the proper implementation of what is the optimal ketogenic diet." -- Dominic D'Agostino, Ph.D., associate professor at Morsani College of Medicine, University of South Florida

About the Author

Naomi Whittel is the author of the New York Times best-selling Glow15 and a member of the UN Chamber of Commerce Foundation. Named by Prevention as the nation's leading female innovator in the natural products industry, she is an advocate of purity and potency in nutraceuticals. Her story and products have been lauded by The Wall Street Journal, Vogue, ELLE, Harper's Bazaar, ABC News, PBS, InStyle, The View, The Doctors, Dr. Oz, SHAPE, Good Morning America, Today Show, and more. Naomi lives in Boca Raton, Florida, with her husband and their four children.

Product details

Publisher ‏ : ‎ Hay House Inc. (February 25, 2020)
Language ‏ : ‎ English
Hardcover ‏ : ‎ 360 pages
ISBN-10 ‏ : ‎ 1401958877
ISBN-13 ‏ : ‎ 978-1401958879
Item Weight ‏ : ‎ 1.21 pounds
Dimensions ‏ : ‎ 6.31 x 1.13 x 9.31 inches

Best Sellers Rank: #386,111 in Books (See Top 100 in Books)
- #68 in Fiber
- #209 in Ketogenic Diet (Books)
- #2,795 in Other Diet Books

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4.2 446 ratings

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Naomi Whittel

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Naomi Whittel is an entrepreneur, a leading nutritional expert, and the New York Times best-selling author of Glow15. She has made it her mission to better the lives of women by empowering them to take control of their health and providing them the opportunity to not just survive, but to thrive. A leader and innovator in the health and wellness industry, Naomi has two decades of experience in developing and managing sustainable companies. Naomi and her brands have been the recipients of the 2012 Business Achievement Award from Nutrition Business Journal, a Gold Stevie Award for Female Executive of the Year, and the Ernst and Young Entrepreneur of the Year Award. Named by Prevention as a leading female innovator in the natural products industry, Naomi is an advocate of clean and safe nutrition. Her story and products have been lauded by The Wall Street Journal, Vogue, ELLE, Harper’s Bazaar, ABC News, PBS, InStyle, The View, The Doctors, The Dr. Oz Show, SHAPE, Good Morning America, and the TODAY show. Naomi is a mother of four and lives in Florida. Join Naomi on her journey to a better life at www.naomiwhittel.com

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4.2 out of 5

446 global ratings

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Paula Roberts

I LOVE it!

Reviewed in the United States on November 26, 2023

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Amazing book! Highly recommend

One person found this helpful

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K.A.

Keto Done Right!

Reviewed in the United States on February 25, 2020

I've long been a supporter and practitioner of the keto diet, not only for weight loss, but for overall health and wellness. If there's been one struggle, it's been getting enough fiber into my diet while keeping the carb load to a minimum. Naomi shows you exactly how to do exactly this, all the while describing the many benefits of the keto diet (all supported by extensive scientific research). There is so much misinformation about keto, with many websites and articles making contradictory claims. Naomi brings science and practical implication together in a powerful book for anyone who cares about their health. Life-changing book!

47 people found this helpful

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EmmMeows

Not worth buying

Reviewed in the United States on March 23, 2024

I'm really glad I checked this out for my Kindle using Amazon instead of buying it. First off, I think a famous YouTuber chiropractor also has a fiber friendly keto plan book. Not sure who did theirs first. Keto wise, this is nothing new. Lots of regurgitated keto info. If you ever read a book on low carb or keto, you have already uncovered the majority of this book. If you haven't ever discovered keto, this may be helpful to you but prepared to get out your pocketbook if you do it Naomi Whittel's way.

For the average Joe or Josephine, this plan by Whittel would cost A LOT of money we may not have. So many supplements and fancy schmancy food on her list of must haves. Nothing easy to make either, convenience not an option for the working crew as people have already pointed out on these reviews. Complicated smoothies, omelets and a fiber rich pudding or two for breakfast... Too many various other recipes and a long list of supplements, ingredients and mumbo jumbo.

Much better keto low carb info out there. I personally think the original low carb doctor/authors nailed it. The one redeeming quality about this book could have been summed up very quickly. You can do keto and but add low carb types of fiber. Low starch veggies, seeds, nuts, even a small addition of black beans and raw coconut give the keto plan better results. The combination is very compatible and tends to boost your weight loss and health goals without knocking you out of ketosis. That's actually what I came for so I thank Whittel for bringing that to the publics' attention. A very valuable tip which earned the 3 stars. Not five stars because the rest is unfortunately a waste of time for many of us.

One person found this helpful

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Lenka

Good info and well read by the autor

Reviewed in the United States on November 4, 2021

Recommended

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sarah

Great beginner start for Keto

Reviewed in the United States on June 18, 2021

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My husband and I did this together and he lost 18 pounds and I lost 8. To start, I recommend going through the meal plan and then labeling the recipes according to what day they are for. Then use this to create your grocery lists as there is not one in the book. The food is fantastic!! Be forewarned there is a ton of cooking! We were averaging out 2 hours a day because each day has a receipe for breakfast, lunch, dinner, and dessert. After we were following for about 2 weeks, we followed our own hunger signals and usually skipped one meal/snack or dessert a day as we just were not hungry and that helped save time. We lost the weight through diet alone as with so much cooking there was no time to exercise. The food is so nourishing though and Naomi lays out a great plan to transition to Keto safely. I really like Keto and low carb and will stay this way for awhile. However, the meal plan is not sustainable long term as I just cannot spend 2 hours everyday cooking. To be completely fair, any healthy eating plan is going to take more time in the kitchen. I am branching out now and looking for more batch cooking and meal prep Keto so I can focus on exercise. Make sure to start on the weekend or when you have some days off to get your plan together to start strong.

25 people found this helpful

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Tom F

Science-based Health Advice

Reviewed in the United States on March 5, 2020

This book is so helpful. A book written with science-based facts.

4 people found this helpful

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C. Morgan

MAJOR Disappointment

Reviewed in the United States on March 1, 2020

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Don't get me wrong--I think the work she's put into the research on nutrition and preparing not just nutritious meals but meal plans is excellent, and well worth reading. I'd have given it 5 starts, no problem, for just that. But it's VERY poorly executed for the average person to follow.

There are lots of variety in the meals, which is great, but totally impractical unless you are a short order cook who stays at home to cook every meal individually.

There are four breakfast options which are repeated, but only two are things you can make ahead and reheat another time. Her Fritatta and Omelet recipes could easily be turned into egg bites made in muffin tins. You could bake a batch of 24 at a time (2 per meal), and only cook breakfast twice in the 22 days. Or make a few less, and sub in smoothies on weekends when you (presumably) have more time to cook. But no--you're going to be preparing breakfast anew almost every day of the 22-day plan.

Most of us work. Who has the time or facilities to cook lunch every day? Not a single make-ahead lunch or use of dinner leftovers is offered. Soup is offered for lunch 5 times and salads 9 times, but none are ever repeated.

Most recipes are for four servings—fine, if you have a whole family doing keto, or are going to eat the rest as leftovers. But out of 22 dinners and 22 lunches, none are repeated or used as leftovers. So where are the rest of the servings going? Hope you have a BIG freezer! And nothing that you can prep in bulk (like cutting up vegetables) and use for a variety of meals.

It would have made a lot more sense if she’d prepared recipes with comparable calorie and nutrient counts, which you could choose from to make customized meal plans within nutritional guidelines, and use up those multiple servings of things you already cooked instead of preparing each meal fresh.

And speaking of calories – each day averages between 1800 – 2000 of them. Great if you’re an active male, but how about for a much smaller fairly sedentary female (even if you up your step count)? Even on keto, you’ve got to have a calorie deficit for your body to burn stored fat for fuel.

And I guess we are all supposed to drink our coffee black, since there are no recipes or provision for calories from the usual keto additives of heaving whipping cream, butter, coconut oil, or MCT oil.

Where are suggestions for purchasing prepared items for times when you’ve got to eat on-the-go?

And get ready for sticker shock at the checkout! Looking through the titles of recipes (not ingredient lists), you eat lamb once, roast beef once, ground beef 4 times, turkey once, salmon four times and as snacks, walnuts, almonds, peanuts, pecans, pumpkin seeds and macadamia nuts—but none except peanuts used more than twice. You're going to be buying enough food for 88 days based on 4 servings per recipes, but using only one serving of most of the recipes.

Which leads me to point out, she didn’t include either a grocery list for pantry items to have on stock throughout the plan, or weekly lists for things you’d need to buy fresh based on her recipes.

She refers to a daily planner, but there’s no template for one on which you could track what you ate, how many steps you took, or how you felt in response to the foods you’d eaten that day. From the Kindle book, at least, there’s no way to pint out the lists of daily meals and Metabolic Movements to use as a planner. (I know, EVERYone uses online apps these days—NOT!)

So, unless you're an individual who doesn't work or has nothing to do with your evenings besides cook; with extra freezer space and not on a limited weekly grocery budget, you are going to have a very hard time to follow this plan as written. And it just didn't need to be that way!

263 people found this helpful

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Rubens Villela

Interessante

Reviewed in Brazil on May 28, 2022

Verified Purchase

Informações detalhadas sobre as vantagens da dieta cetogenica e muitas receitas

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Amazon Customer

Love

Reviewed in Canada on May 26, 2020

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Love love love this book. I love her writing.

Anna Walker

Easy to read.

Reviewed in Canada on June 6, 2020

Verified Purchase

Just now reading.

leahgmac

a lot

Reviewed in Canada on February 8, 2023

Verified Purchase

So, the communication/research is great - I love a good information dump.

But I don't necessarily agree with the format of this book - organization and formatting of the material isn't great - would maybe be more effective as a cookbook

also - like a lot of ketogenic recipe resources
- if you are *broke/budgeting* and want/need to start Keto *this book is not for you*
- also could use a shopping list paired with a division of time (ie: week/5 days...)

TLDR; Densely assembled but good information - improved visual communication is required - especially when communicating about food.

2 people found this helpful

Tina

Great for beginners

Reviewed in Canada on March 11, 2020

Verified Purchase

Great book for beginners wanting to learn the science behind Keto.

One person found this helpful

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High Fiber Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones Hardcover – February 25, 2020

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