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My Honest Review - Keto Essentials Recipe BookDaniel’s Favorites

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Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight Paperback – November 7, 2017

by Vanessa Spina (Author)

454 ratings

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Keto Essentials is a complete guide to the latest whole-foods diet trend on everyone’s lips: the ketogenic diet. Vanessa Spina, also known as the Ketogenic Girl, breaks down the science behind the keto diet into an easy-to-digest, step-by-step guide to understanding and following a keto lifestyle. Her approach to keto is based on using real, whole foods to restore the body to optimal health while enjoying the taste and flavor of foods like never before. Stacked with all the facts people need to know to improve their health, detox, and lose weight with ease, Keto Essentials also includes 100+ delicious and simple keto recipes, as well as a seven-day meal plan to get people started on the ketogenic way of life.

Editorial Reviews

Review

"This book was truly a labor of love! Vanessa obviously spent a lot of time creating recipes that are not only super tasty but also super Keto! Look out Betty Crocker! Vanessa's recipes are a hit!" (Maria Emmerich, International Best Selling Author)

"One of the first things you learn in Keto Essentials is that keto is so much more than a diet, in fact it isn't a diet at all, it's a long-term lifestyle based on whole foods that yields positive results for life. Vanessa focuses on reaching your goals with compassion, healing your body with nutrient-dense foods, and delivers concepts in a with clear instruction, simple information and easy recipes. With the dairy-free, nut-free and egg-free options, many of the recipes are accessible to all!" (Leanne Vogel, International Bestseller of The Keto Diet)

"I have been eagerly awaiting this book by Vanessa Spina to hit the shelves! The ketogenic diet is the fastest-growing diet out there, and we encourage all of our fasting patients to stay as ketogenic as possible to help them achieve weight-loss and improve their metabolic biomarkers. The biggest challenge is learning to cook with new ingredients and finding uncomplicated ketogenic menu options. Vanessa Spina has always been my go-to resource for our intermittent fasting clients to help them come up with well-balanced ketogenic meals that are almost effortless to create. She has worked with over 2,300 people in her ketogenic diet program based on the therapeutic ketogenic approach, which gives her the experience and insight into what really works for getting into ketosis. This book will be a resource we highly recommend to our patients to help them along their ketogenic journey!" (Megan Ramos, Co-Founder and Director of the Intensive Dietary Management Program)

"Vanessa Spina has the ability to weave together the science of nutrition with the aesthetics of a ketogenic lifestyle by blending together tasty recipes and information on a ketogenic lifestyle for people who are interested in maintaining lasting health. This book illustrates not only that food is the most powerful medicine but it can be delicious too! In this collection of delicious recipes, you have what you need to jumpstart your healing today!" (John Limansky, MD Keto Doctor)

"Food is medicine. Vanessa Spina's new book brings savory and delicious recipes to the table, perfect for those following a healthy ketogenic lifestyle. Nutrient dense real food satiates and provides the framework for chronic disease prevention and better health. I look forward to sharing these recipes with my patients." (Jeffry N. Gerber, MD Denver's Diet Doctor)

From the Back Cover

"This book is a must-have for everyone following a healthy ketogenic diet. Vanessa has a wonderful skil of combining great flavours and created a variety of unique and healthy low-carb recipes that will satisfy even the most picky eaters. From meals inspired by world cuisine, to quick & easy keto staples, everyone will find their favourite dish!" (Martina Slajerova, Author of the KetoDiet CookBook and founder of the KetoDiet blog and KetoDiet App.)

Product details

Publisher ‏ : ‎ Victory Belt Publishing
Publication date ‏ : ‎ November 7, 2017
Language ‏ : ‎ English
Print length ‏ : ‎ 384 pages
ISBN-10 ‏ : ‎ 1628602643
ISBN-13 ‏ : ‎ 978-1628602647
Item Weight ‏ : ‎ 2.75 pounds
Dimensions ‏ : ‎ 8.15 x 0.94 x 10 inches

Best Sellers Rank: #462,738 in Books (See Top 100 in Books)
- #220 in Ketogenic Diet (Books)
- #248 in Ketogenic Cookbooks (Books)
- #766 in Low Carbohydrate Diets

Customer Reviews:
454 ratings

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Vanessa Spina

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Vanessa Spina is a speaker, author (Keto Essentials) and advocate for the ketogenic way of life. She is also the founder of Ketogenic Girl (www.ketogenicgirl.com), which provides effective ketogenic meal plans and coaching for weight loss and healing. Vanessa has coached over 3,000 people to date in her program based on the therapeutic approach to keto called the 28 Day Ketogenic Girl Challenge program. She is passionate about the power of food not only to satisfy and delight us, but also to heal our bodies and prevent disease. Spina believes in democratizing health for all, with a whole foods diet and believes that optimal health should be accessible to all, with simple and affordable preventative nutrition instead of expensive surgeries or drugs.

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Customers say

Customers find the cookbook's recipes delicious, easy to follow with simple ingredients, and appreciate its great information on the ketogenic lifestyle. Moreover, the book features beautiful photos, is excellently written, and customers consider it worth the price. Additionally, they like that the ingredients are easy to find and can be substituted, and report positive results with weight loss.

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Recipes Information content Ease of follow Pictures Value for money Ingredients Writing quality Weight loss

95 customers mention "Recipes"92 positive3 negative

Customers enjoy the recipes in this cookbook, finding them delicious and easy to follow, with one customer noting that they are labeled for people with food intolerances.

"...The book is sooooo organized and the recipes are delicious! Can’t wait to make them all...." Read more

"...I decided to purchase Vanessa’s book because it has a lot of dairy free recipes...." Read more

"...Most of the recipes are delicious but a couple I couldn’t stand, such as the Keto Casserole...." Read more

"...her other books including this one and let me tell you her recipes are easy and so so good!..." Read more

74 customers mention "Information content"74 positive0 negative

Customers praise the book's content, describing it as an excellent resource on the ketogenic lifestyle, with one customer noting it provides comprehensive explanations of the science behind the diet.

"...that are doing medical research on the topic and the research is very supportive, esp for those who are pre-diabetic or have Type II diabetes...." Read more

"...I LOVE IT! BUY IT! DO THE 28 day challenge. Knowledge is power and Venessa put her heart and soul into this book...." Read more

"...basic to scientific, Vanessa explains Keto in a way that is both insightful and encouraging, making me feel like I can do this again and stick with..." Read more

"...This is MORE than just a cookbook-it's a lifestyle change book with a plethora of information from a NORMAL woman who just decided to go out there..." Read more

45 customers mention "Ease of follow"41 positive4 negative

Customers find the recipes easy to follow, with simple ingredients and straightforward instructions, making it accessible for both beginners and experienced keto dieters.

"...Her book and presentation at her tour stop makes it simple for the average person to understand about food types, insulin, metabolism and the..." Read more

"...I like her easy to follow meal plans in the back of the book. She gives you two weeks of meal plans...." Read more

"...Not only are the recipes DELISH but they are also simple and right up my alley!..." Read more

"...The recipes in this book are delicious and super easy to make, with whole food ingredients. I love the crab cakes and cheesecake fat bombs...." Read more

20 customers mention "Pictures"20 positive0 negative

Customers appreciate the beautiful and colorful photos in the book, with one customer noting that each recipe includes a photo.

"...This is a really well made cookbook with very nice photos. The pages are thick and sturdy...." Read more

"...She gives you two weeks of meal plans. There are pictures of every recipe and color coded organized food guides...." Read more

"...Vanessa, everything in your book its so beautifully done! Thank you for sharing! Ps...." Read more

"...It has delicious recipes, beautiful photos, and a wealth of info on keto. Make sure you read Vanessa’s personal story in it...." Read more

11 customers mention "Value for money"11 positive0 negative

Customers find the book worth every penny.

"...A great price too. Ordering more copies for Christmas gifts! -Amanda Clothier" Read more

"...got ALL of this included in a super high quality NICE book for this low price! This is a deal and I’m going to buy some more for Christmas gifts!..." Read more

"...I love how the ingredients are easy to find and not expensive. I can’t wait for her to put out another cookbook!" Read more

"...When I got the book I was surprised at how big the book was for the price! Definitely a lot of bang for your buck! Can’t wait until book no.2!" Read more

10 customers mention "Ingredients"10 positive0 negative

Customers appreciate that the recipes use ingredients that are easy to find and substitute, with one customer noting the absence of artificial ingredients.

"The book is beautifully written. All of the ingredients are easy to find at most stores which is an A plus for me. Quick, simple, delicious recipes...." Read more

"Every recipe I have tried has been wonderful. Vanessa’s ingredients are simple and easy to source, the directions are clear and easy to follow, and..." Read more

"...The recipes seem very clean with no artificial ingredients...." Read more

"...I love how the ingredients are easy to find and not expensive. I can’t wait for her to put out another cookbook!" Read more

7 customers mention "Writing quality"7 positive0 negative

Customers praise the writing quality of the book, finding it excellently written and easy to read.

"The book is beautifully written. All of the ingredients are easy to find at most stores which is an A plus for me. Quick, simple, delicious recipes...." Read more

"...I can’t believe I got ALL of this included in a super high quality NICE book for this low price!..." Read more

"...I recommend it's an easy read and can't wait to try the different recipes. Will be buying more books from this young lady in the future...." Read more

"...SUPER informative, well written and the recipes look delicious and easy to follow with easy to find ingredients 😋...." Read more

6 customers mention "Weight loss"6 positive0 negative

Customers find the book effective for weight loss, with one mentioning their experience with low-carb high-fat diets, and another noting how it compares to other diets.

"...Impressed by her wealth of knowledge & experience with low carb high fat (LCHF) eating & the ketogenic lifestyle...." Read more

"This is my first Keto book. I’m losing weight while loving all the foods I’m eating...." Read more

"...I ordered 28 day challenge a little over a week ago and I have lost 15 pounds in 7 days! I went from 176 to 161 in 7 days! My mind is blown!..." Read more

"...Anyone who wants to start or continue high fat, high protein and low carb eating should not hesitate in purchasing this book!..." Read more

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Mickirag
Worth your money; food choices determine your health.
Reviewed in the United States on November 18, 2017
Verified Purchase

I pre-ordered this book and read some of it, then I saw Vanessa on 11/17 here in Denver for her presentation & book signing. Impressed by her wealth of knowledge & experience with low carb high fat (LCHF) eating & the ketogenic lifestyle.

I been reading info from doctors that are doing medical research on the topic and the research is very supportive, esp for those who are pre-diabetic or have Type II diabetes. I hope more of the medical community gets more familiar with LCHF dietary & begin to pass on patients dealing with metabolic resistance/syndrome. Her book and presentation at her tour stop makes it simple for the average person to understand about food types, insulin, metabolism and the resulting effects of your dietary choices.

If you meet "Ketogenic Girl" in person you will find that her passion & motivation comes from a history of Type II diabetes in her family, a time in her past where she had health challenges that she conquered and a sense of wanting to pass on the information to others to help themselves.

Truly inspired to finally receive in simplest of terms the realization that what you choose to feed yourself will produce the results you want. Excited to put this book & information to good use!

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Best Keto book out there!
Reviewed in the United States on January 14, 2018
Verified Purchase
I have been researching Keto for 14months now and this is by far the best book I’ve come across. I have attempted Keto on my own and I just couldn’t seem to figure out why I wasn’t seeing the results I wanted. I have listened to many audiobooks and YouTube video’s.
I was determined to keep looking and searching and then ketogenicgirl release her book. I had been following her for like a year on instagram. I know she has a 28 day challenge and I always enjoyed her post.

Well now that I have read the book. I LOVE IT! BUY IT! DO THE 28 day challenge. Knowledge is power and Venessa put her heart and soul into this book.

The book is sooooo organized and the recipes are delicious! Can’t wait to make them all. I have actually bought another for a gift and had 4 other people get the book and just told another girl about it.

Thank you Venessa Spina for your hard work and dedication to this journey ❤️

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Amazon Customer

Best Keto book out there!

Reviewed in the United States on January 14, 2018
I have been researching Keto for 14months now and this is by far the best book I’ve come across. I have attempted Keto on my own and I just couldn’t seem to figure out why I wasn’t seeing the results I wanted. I have listened to many audiobooks and YouTube video’s.
I was determined to keep looking and searching and then ketogenicgirl release her book. I had been following her for like a year on instagram. I know she has a 28 day challenge and I always enjoyed her post.

Well now that I have read the book. I LOVE IT! BUY IT! DO THE 28 day challenge. Knowledge is power and Venessa put her heart and soul into this book.

The book is sooooo organized and the recipes are delicious! Can’t wait to make them all. I have actually bought another for a gift and had 4 other people get the book and just told another girl about it.

Thank you Venessa Spina for your hard work and dedication to this journey ❤️

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7 people found this helpful

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Tamara Zgoda
By far, the best Keto book in my library!
Reviewed in the United States on January 10, 2018
Verified Purchase
Even though I have an entire Keto Library and several Keto cookbooks, I decided to purchase Vanessa’s book because it has a lot of dairy free recipes. I delved into Keto 18 months ago along with my husband and had great success, but once he fell off the wagon, I had difficulty staying with it as well. Since then, I developed a chronic health issue that prohibits me from having dairy. It’s really difficult to find flavorful Keto recipes with no crazy ingredients and no dairy. I am SO happy with my purchase of Keto Essentials. All of the recipes that I have made thus far are delicious. My favorite thing about the book is that Vanessa uses Keto friendly items that I have heard of before in new and exciting ways. Lastly, even though I have read multiple books and articles explaining Keto, from basic to scientific, Vanessa explains Keto in a way that is both insightful and encouraging, making me feel like I can do this again and stick with it this time. Thank you Vanessa!

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Tallgirl
Very Nice Cook Book
Reviewed in the United States on February 16, 2022
Verified Purchase
I’m a fan of Vanessa and follow her podcasts fairly regularly. This is a really well made cookbook with very nice photos. The pages are thick and sturdy. I am amazed and lesson learned here that I’m not a fan of a hard copy cook book. It contains a lot of seafood recipes which I will never use, and I haven’t taken the time to load the recipes I’m interested in trying into my macros app on my phone to verify how or if I would want to incorporate them into my daily eating. It would be nice if the recipes were already loaded into my app database but sadly I cannot find any that are. That would be a nice selling point for a recipe collection if they were, particularly in the keto ‘space’ as people refer to it. I have used very few of the recipes so far due to this issue. Hopefully one day I will have more time to copy them into my app and I go my recipe binder to try. For now digital recipes that can be copied and pasted into the formats I need are easier to try.

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2.pink
LOVE THIS BOOK
Reviewed in the United States on January 27, 2018
Verified Purchase
LOVE THIS BOOK! I have tried for almost 10 months to "understand" the Ketogenic lifestyle It's not a diet... it's a lifestyle. Vanessa shares her personal experience and pretty much did all the research for you on the Ketogenic lifestyle while offering and providing resources for you to be successful. I will give an update every month on this review and when I have cooked my way through the book, but you could essentially make your own meal plan with this book based off the HUNDREDS of recipes that are in it. This is MORE than just a cookbook-it's a lifestyle change book with a plethora of information from a NORMAL woman who just decided to go out there and do it. I have decided to join the 28 Day Challenge from her site ketogenicgirl.com until I am confident enough in myself to do it on my own :-) THANK YOU VANESSA!!!!

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Shorty from the North
Great tasting easy to follow effective weight loss recipes
Reviewed in the United States on February 7, 2018
Verified Purchase
This is my first Keto book. I’m losing weight while loving all the foods I’m eating. This is truly a must have for Keto beginners as she explains the Keto way of eating without boring you to death with stuff you don’t need to know. I’m not spending any more money at the grocery store than I normally do. I’ve made quite a few of the recipes so far and none have been yuck. I like her easy to follow meal plans in the back of the book. She gives you two weeks of meal plans. There are pictures of every recipe and color coded organized food guides. This is exactly what I needed as I have been following the Keto lifestyle but was having small results. I now understand what I was doing wrong thanks to reading this book.

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Michelle
It’s ok but not great
Reviewed in the United States on May 31, 2018
Verified Purchase
This cookbook is valuable in some ways and was my impetus to begin testing my blood sugar and ketones. Most of the recipes are delicious but a couple I couldn’t stand, such as the Keto Casserole. Most of the recipes are complex and not practical unless you have a lot of time on your hands. I wish the recipes were a little simpler like some of the other Keto cookbooks out there.

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Amber in Vancouver
Reads like the menu of your favourite restaurant!
Reviewed in Canada on November 8, 2017
Verified Purchase

This book is a great introduction to the ketogenic diet with 150 recipes for stuff you will actually make and enjoy. In an easy-to-understand way, the book explains the science behind what the ketogenic diet is, and how it compares and contrasts to other popular diets. The keto-friendly recipes list reads like the menu of your favourite restaurant, including comfort foods like Pulled Pork and Avocado Boats, Three-Cheese Macaroni with Bacon au Gratin, and Crab Cakes with Garlic-Dill Cream.

The author shares her weight loss story and delivers motivation for sticking with the program as a lifestyle rather than a diet. She includes grocery lists for stocking your pantry and also gives easy food rules for real world “eat this not that” substitutions.

The photographs are beautiful, and the recipe index breaks things down by meal type for easy reference. It also includes weekly meal plans for fat loss, healing and maintenance.

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MsNorthman
Keto for everyone
Reviewed in the United Kingdom on April 13, 2018
Verified Purchase
Very impressed so far - the recipes seem well thought out and I quite like the fact that Vanessa counts the carbs in erythritol for her macro counts.

The only 'recipe' which I am slightly disappointed in is the 'hot fudge sundae' and that is because as far as i can gather it is simply whipped cream with a "chocolate" sauce - delicious, no doubt.... but not a recipe in my book.
Having said that - if you are on a diet and get to eat a bowl of whipped cream - it's going to feel rather indulgent!

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Maria
My FAVE keto cooking book! ...and I have all major ones ;)
Reviewed in Germany on December 21, 2017
Verified Purchase
This is the 4th book on keto cooking I purchased in 2017. And it is by far my fave!
Why? Because the recipes are very easy to follow, beautiful pictures and the food just tasted amazing!
Another reason I love this book the most:
Measurements are in ounce AND gram. I live in Europe and the US. So no matter where I am, I do not have to convert measurements. Because Vanessa always mentions both.
...She was planning to be an amazing success in Europe and the United States- and she succeeded!

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MrsDarcy
Neues Lieblingskochbuch
Reviewed in Germany on November 20, 2017
Verified Purchase
Vanessa Spina hat hier einen wirklich gelungenen Keto-Guide verfasst der übersichtlich und gut strukturiert ist. Bei den 150 Rezepten ist wirklich für jeden Geschmack etwas dabei, und meine Befürchtung bei den Zutaten zu viel “exotisches“ zu entdecken, was auf dem durchschnittlichen Europäischen Supermarkt schwer zu finden wäre, blieb unbegründet. Sehr angenehm ist auch dass die Mengenangenaben in grams angegeben werden, nicht nur in cups oder oz. Das Buch macht Lust auf Kochen. Anmerkung: Es finden sich viele Asiatischen Rezepte und Seafood, was vielleicht nicht jedermanns Geschmack ist.

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Jessica Karalash
Brilliant Book!
Reviewed in Canada on November 8, 2017
Verified Purchase
This book is brilliant. It has everything. The science behind Keto, Vanessa's personal story, including the mistakes she made in the beginning of going Keto and how to fix them, and amazing, vibrant recipes. It is easy to follow, yet educational and interesting.

I love the attention to detail that Vanessa put into the book, including full macronutrient break downs, prep time, servings and any common allergens (dairy, eggs, nuts) for each recipe. My favourite recipes so far are the Shrimp Pad Thai, Lobster Bisque, Prosciutto Baked Brie and Breakfast Muffins.

It is very apparent that Vanessa really cares about her readers and clients from the abundance of knowledge and information she shares in this book. I highly recommend it and can't wait to try every recipe.

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Jessica Karalash

Brilliant Book!

Reviewed in Canada on November 8, 2017
This book is brilliant. It has everything. The science behind Keto, Vanessa's personal story, including the mistakes she made in the beginning of going Keto and how to fix them, and amazing, vibrant recipes. It is easy to follow, yet educational and interesting.

I love the attention to detail that Vanessa put into the book, including full macronutrient break downs, prep time, servings and any common allergens (dairy, eggs, nuts) for each recipe. My favourite recipes so far are the Shrimp Pad Thai, Lobster Bisque, Prosciutto Baked Brie and Breakfast Muffins.

It is very apparent that Vanessa really cares about her readers and clients from the abundance of knowledge and information she shares in this book. I highly recommend it and can't wait to try every recipe.

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Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight Paperback – November 7, 2017

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Best Keto book out there!

Top reviews from the United States

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5.0 out of 5 stars Worth your money; food choices determine your health.

5.0 out of 5 stars Best Keto book out there!

Best Keto book out there!

Images in this review

5.0 out of 5 stars By far, the best Keto book in my library!

4.0 out of 5 stars Very Nice Cook Book

5.0 out of 5 stars LOVE THIS BOOK

5.0 out of 5 stars Great tasting easy to follow effective weight loss recipes

3.0 out of 5 stars It’s ok but not great

Top reviews from other countries

5.0 out of 5 stars Reads like the menu of your favourite restaurant!

5.0 out of 5 stars Keto for everyone

5.0 out of 5 stars My FAVE keto cooking book! ...and I have all major ones ;)

5.0 out of 5 stars Neues Lieblingskochbuch

5.0 out of 5 stars Brilliant Book!

Brilliant Book!

Images in this review

Worth your money; food choices determine your health.

Best Keto book out there!

By far, the best Keto book in my library!

Very Nice Cook Book

LOVE THIS BOOK

Great tasting easy to follow effective weight loss recipes

It’s ok but not great

Reads like the menu of your favourite restaurant!

Keto for everyone

My FAVE keto cooking book! ...and I have all major ones ;)

Neues Lieblingskochbuch

Brilliant Book!