The Keto Reset Diet Excerpt—and a Video!—to Celebrate Today’s Release

375_20ketoreset_info_1080x1080Thank you so much for your support and interest in my latest passion of keto as we finally arrive at the official release date of The Keto Reset Diettoday, October 3rd. The response to my assorted ruminations about keto over the past several months has been overwhelming. A brief mention here on September 14th about joining our Keto Reset Facebook group resulted in 1,000 people joining within hours! There are now over 6,600 people engaged in lively discussion at this time. The “join group” requests blew up the phone of our Facebook group host, senior writer/researcher, and resident keto recipe and lifestyle queen Dr. Lindsay Taylor. She spearheaded the recipe and 21-day meal plan projects for The Keto Reset Diet. You’ll get to know her quickly on the highly active Facebook group.

But today I want to celebrate the release and share with you one of my favorite excerpts from the book as well as a video conversation I think you’ll enjoy.

GiftsBy the way, if you haven’t purchased the book yet, we have decided to extend the “pre-order” offer of four digital bonus items indefinitely for MDA readers: a $10 gift certificate to, a Keto Recipe eBook, a complete eBook version of my popular Healthy Sauces, Dressings and Toppings, and an exclusive hour-long talk show with co-author Brad Kearns and myself getting deep into the keto konversation.

These items are worth more than the book price, so hopefully it’s enough to get you to take action and start your Keto Reset journey.

Today I’m sharing a passage from Chapter 3 that talks about the immediate fat loss potential of keto eating and the long-term advantages of being keto-adapted. It’s part of an extensive section that discusses the broad health, performance and disease protection benefits of keto. My publisher actually advised me to not “give away” this much of the book, but I explained that these are my peeps at MDA, so a family who shares together stays together. See what you think and, as always, I look forward to your comments.

Enjoy this excerpt from The Keto Reset Diet, and please attribute if you decide to share this content on your blog or social platforms.

Perhaps the most immediate and dramatic benefit of ketogenic eating is the opportunity for quick and efficient reduction of excess body fat and easy, long-term maintenance of your ideal body composition. Ketogenic eating stabilizes appetite hormones, up regulates the metabolic processes that prioritize fat burning, and delivers a high satiety factor owing to the high fat composition of keto-friendly meals and snacks. Ketogenic eating can make you an efficient fat-burning machine. When you are in full-blown keto, you enjoy complete dietary satisfaction, rarely feel hungry (even if you skip meals!), and never have to struggle, suffer, restrict calories, or force strenuous workouts in order to burn extra calories. Instead, you allow your genetic setting as a fat-burning beast to naturally calibrate you to a healthy body composition. You will be able to properly utilize tools like Intermittent Fasting, nutritional ketosis, and ketone supplements to drop excess body fat whenever you want, without a struggle or a second thought.

While it’s a literal truth—the law of thermodynamics—that you must burn more calories than you store to lose excess body fat, the secret is not burning extra calories through exercise while painstakingly restricting dietary calories. It’s been scientifically validated that calories burned during exercise lead to a corresponding increase in appetite and a decrease in general physical activity. These dynamics are especially true for the chronic exercise patterns that desperate dieters engage in. The secret to reducing excess body fat is in hormone optimization—being a fat- and ketone-burner instead of a carbohydrate- or sugar-burner. When you eat keto, you correct the wildly excessive insulin production that is endemic to the Standard American Diet, since fat becomes your readily available fuel source around the clock.

In contrast, a high insulin–producing eating pattern shuts off fat burning and forces you to rely on ingested calories as your primary energy source. It starts disastrously with breakfast, the “most important meal of the day . . . to not screw up,” says Dr. Cate Shanahan. At your highfalutin corporate retreat at the Ritz-Carlton, your “Healthy Start” breakfast buffet features fresh berries, low-fat Greek yogurt, homemade granola, low-fat banana-nut bread with apple butter, raisin bran muffins, steel-cut Irish oatmeal (with brown sugar, raisins, and pecans), orange or cranberry juice, and coffee. If you are conscientious and serve yourself moderate portions, you’ll still consume at least 100 grams of carbohydrates and possibly up to 200 grams—more than our ancestors might have consumed over several days. And you’ll be out 36 bucks. Seriously.


You’ll burn some of this energy off right away (generating inflammation and free radicals in the process), then prompt a flood of insulin into your bloodstream to store as fat (in the form of triglycerides) any excess glucose that you don’t burn right away. When insulin removes glucose from your bloodstream in the hours after your Healthy Start, you will become lethargic and start to feel hungry for lunch. You’ll have another high-carbohydrate binge (yes, binge; because low blood sugar triggers a fight-or-flight reaction that causes you to overeat and your hormones to more likely direct those extra calories into storage as fat—all to protect you from the perceived life-or-death matter of low blood sugar). When you repeat this high-carbohydrate, high insulin–producing eating pattern day after day for the rest of your life, you’ll contribute to the statistic that the average American gains 1.5 pounds (2/3 kilo) of body fat (and loses a half pound (1/3 kilo) of muscle each year from the ages of 25 to 55. If you fast or eat a keto-aligned meal for breakfast, none of this story happens. Instead, you sail along burning the clean fuels of fat (either from a meal or from storage), ketones, and an optimally minimal amount of glucose.

Fully Understanding the Keto Message

That’s the excerpt from Chapter 3, but please understand it’s only an excerpt. To fully appreciate the keto message and the health benefits of keto, it’s essential to adopt a big picture perspective. Case in point: another section in the book is titled, “The Keto Reset Diet is Not a Shortcut Program!” You cannot just jump into a keto eating pattern and expect the aforementioned benefits to accrue. When you cut carbs too abruptly or fail to integrate complementary lifestyle practices such as exercise, sleep, and stress management, your keto effort will likely result in the increased production of stress hormones, the conversion of lean muscle tissue into glucose to give your body the fuel source it’s grown dependent upon for decades, and eventually fatigue, poor compliance and burnout from an ill-advised effort.

Even in an enlightened group of MDA followers, our history surely includes decades of carbohydrate dependency before we saw the light and started embracing the Primal eating principles. If you have been Primal for a while, doing a great job avoiding or strictly minimizing grains and sugars, but still carry around some unwanted body fat, or have adverse blood values, or struggle with thyroid or adrenal irregularities, you likely have some level of metabolic damage and lingering carbohydrate dependency.

This is where the Keto Reset journey becomes an extremely attractive option. Go through the entire process (21-Day Reset, fine-tuning period, and six-week nutritional ketosis period) at least once, and you will experience a reset effect at the genetic level that will benefit you for the rest of your life. An annual six-week Keto Reset exercise is also a highly recommended health practice to hone your metabolic flexibility, protect against today’s epidemic of diet-related disease, and promote peak cognitive and physical performance. Even a lean, fit, athletic person will benefit from an annual Reset, whether or not they decide to adhere to nutritional ketosis over the long-term.

On the topic of extending the benefits of that annual Reset, I sat down with co-author Brad Kearns to talk about the health benefits of fasting in the big picture of keto-adaptation. In this video, we cover everything from dirty burning glucose and clean burning fat and ketones, the concept of metabolic efficiency, the contrast between overfeeding/accelerated cell division and metabolic efficiency/improved cellular repair, and all the good stuff that’s happening in your body when you ditch carbohydrate dependency and progress toward being fat- and keto-adapted.

As you likely realize, keto is incredibly hot right now, and with this attention comes lots of healthy debate—and even controversy. I’m encouraged to notice that virtually every concept presented in the book is free from objection by the thought leaders in the keto game. Even my crusty contrarian friend Richard Nikoley gives my message a stamp of approval—hard-earned praise indeed!

The Keto Reset Diet presents a sensible approach that is flexible, customizable, and driven strongly by personal preference and self-experimentation. Regardless of your particulars, I’m confident the journey will appeal to you and deliver a great benefit to your long-term health.

Thank you so much for your interest and commentary. I appreciate the comments below the post and also welcome you to join the Keto Reset group on Facebook for long-term engagement.

TAGS:  Keto Recipes

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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43 thoughts on “The Keto Reset Diet Excerpt—and a Video!—to Celebrate Today’s Release”

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  1. Wow…thanks Mark. The excerpt is enough to motivate me for today and I loved the video. I haven’t gotten on the fasting train before but this might just be the thing that changes my mind. I ordered the book already and can’t wait to dig in. Congrats!

  2. I pre-ordered the book when you first announced it, and I’m glad I did. The sample passage and video are inspiring me today. Can’t wait to get my own keto journey going. Congratulations, Mark, Brad and team!

  3. Excellent, l have been looking forward to experiencing this.

  4. Mark, I have questions for you regarding your proposal that high blood ketone levels are not needed to be “doing ketosis right”, and that high levels may mean one is “wasting” ketones. If I understand your points correctly, you propose that low ketone levels are fine because (i) the upregulated metabolic machinery will use/clear the ketones effectively, which prevents their accumulation, and (ii) skeletal muscles will burn free fatty acids instead of ketones (although I have read that the heart and the gut prefer ketones), not making it necessary for the liver to make huge amounts of ketones in the first place.
    Here are my questions:
    1. I understand that ketone levels and flux through ketogenic pathways are two different things, but they must be tied together to some extent. Is there any data on the flux through the ketogenic pathways one can expect at certain blood ketone levels? I.e., if the ketone level is close to zero, can one expect that the brain gets enough for continuous fueling (or does it rely on glucose instead)?
    2. Recent research has shown the direct epigenetic effects of BHB via its function as an HDAC inhibitor. I think this is very nice scientific evidence for your long-proposed primal principles of changing one’s epigenetic expression through lifestyle. How high do BHB levels have to be for those epigenetic effects to take place?

  5. Congratulations on your book release, Mark. No doubt it will be a must-have for anyone who struggles to understand ketosis and the ketogenic diet.

  6. “While it’s a literal truth—the law of thermodynamics—that you must burn more calories than you store to lose excess body fat, the secret is not burning extra calories through exercise while painstakingly restricting dietary calories. It’s been scientifically validated that calories burned during exercise lead to a corresponding increase in appetite and a decrease in general physical activity. These dynamics are especially true for the chronic exercise patterns that desperate dieters engage in. The secret to reducing excess body fat is in hormone optimization—being a fat- and ketone-burner instead of a carbohydrate- or sugar-burner. When you eat keto, you correct the wildly excessive insulin production that is endemic to the Standard American Diet, since fat becomes your readily available fuel source around the clock.”

    This is BEYOND STUPID!!

    1. Unless your quoted information is followed by “I disagree with these assertions for the following reasons” and state your case (which I would be interested in reading BTW) then you are just trolling IMHO.

      1. Mark stated – “It’s been scientifically validated that calories burned during exercise lead to a corresponding increase in appetite and a decrease in general physical activity.” Therefore he should provide references to back up his statement.

        1. There have been many such studies, you can look them up.

          Perhaps take it on faith…

          1. Why should I take ANYTHING on faith – Mark made the statement – let HIM prove it true.

        2. This is a book excerpt. Within the book, he provides all references.

          1. Charlie,

            And the references in his book reference other references, and you will find other references in those references, resulting in a total reference fest.

  7. Hmmm. I wasn’t going to consider this, Mark. I mean you normally have an avid fan but the whole keto thing was getting out there on the edge for me. On the other hand, what the heck. It’s not like I’m doing anything with my insulin anyway.

  8. Love the excerpt, Mark. After being Primal or about 8 months I decided to give keto a try. Loving it so far. I’m looking forward to the recipes in the book and ebook.

  9. Already ordered – and now I love that I’m entered in the contest too!

  10. Hahaha – I’ve been at so many of those corporate breakfasts you mention. I just always pray they have hardboiled eggs and real cream for my coffee. I have learned to carry a bar with me at least!

    1. me too! I’ve started packing smoked oysters in my suitcase like Dom D’agostino does, bringing a fork and some salt and poof I’m set for breakfast.

  11. Is keto being oversold?

    Ive been keto for over two years. Weight loss bottoms out, and can creep back up despite very low carb intake. You need to reduce fat & increase protein to stop the creeping weight gain, and then you’re no longer keto.

    Yes, I believe there are benefits. But it’s not easy and I fear that many will treat this as a brief fad and quit after finding that it doesn’t work quite as well as we were told.

    1. Maybe better to cycle in and out of Jeff? Just a thought.

    2. Yes, indeed. The human body is well known for its ability to adjust. There’s also a point at which too much fat will actually stall weight loss. I do think the keto diet is still the best weight-loss plan out there. But it isn’t magic, it isn’t east, and it doesn’t always work.

    3. Sounds like the Atkins diet rebooted.

      One reason most diets fail – they are not combined with appropriate physical exercise.

      There is no diet in existence that can alleviate the requirement for Physical exercise. The reverse is also true.

      Diet is the bricks, exercise is the mortar that holds it together.

    1. If the mother is diet defiant whilst breastfeeding, her body will pool nutrients as much as possible and give to the baby, i.e., the mother is sacrificed first (i.e, damage to teeth, bones, tissues, organs). Once this source is exhausted, the baby suffers.

      Just maintain a healthy diet (avoid bad fats like canola, margarine, eat healthy fats, eat meat, fruit, vegetables, and the occasional potatoes, bread are not going to kill you).

      Maintain regular exercise, weight training/short interval focused, avoid long cardio, lots of walking.

      My suggestion, reserve the Keto self experiment for when it won’t impact the baby.

    2. I think it depends how much other stress you have gong on in your life. Are you getting enough sleep (haha), some gentle exercise, etc. Some breastfeeding mothers might find that keto will reduce their milk supply while others will cope just fine.
      If you do experiment with it make sure you keep a close eye on your baby’s output so that you know they’re getting enough milk, and pay close attention to how you’re feeling as well. Don’t beat yourself up if you find it doesn’t work, you can always try again when your life circumstances are more favourable.
      I’m currently keto and feeding a 7 month old.

    1. What’s the difference between keto and primal ? Also, I read a few posts only months back that you need more carbs to maintain cross fit.

    2. So is Primal dead? I have only been Primal for 12 weeks and find it great. Now Keto? Is Mark just following the money? Paleo seems to have changed very little, Atkins ditto, but now Primal and Keto.

    3. That’s a bit unfair though probably true. The guy isn’t a saint bound my the primal gods to give all his worldly possessions to his faithful followers.. He’s allowed to make money and keep his profile high. Mark has changed my life for the better and continues to do excellent FREE daily posts.
      Cut the chap some slack

    4. Its actually good that Mark “tests the waters” on other diets – this is the process he used to create primal in the first place. I am guessing after this keto experiment he will absorb some of the lessons learn’t back into “primal”.

      It also helps keep the primal diet grounded – this is a big problem with other diets that find a particular combination that works in particular scenarios, and try to blanket approach them as the ultimate diet.

    1. Keto isn’t unicorn blood and magic, calories still matter. And maybe other factors too, but one data point, which may be falsely advertising what the data point is, doesn’t refute 100s of others or self experimentation

  12. I’m not a fan of the ketogenic diet for any other reason but mental problems (which does help out with). The problem I have with it is that you substitute nutrition for fat. Fat has special properties, but it doesn’t have vitamins. There is a reason why BOTH ketogenic people AND raw vegans (yes, raw vegans) see the SAME benefits. But in the raw vegan case, at least they’re loaded with nutrition, and they don’t get insulin problems, despite the high amount of carbs (at least, those who are careful with that diet).

    I’ve been hard core Paleo since 2011 (offal, micronutriets etc etc etc), and while Paleo made me 80% healthier, it didn’t completely fix me. If you search for my name around, you will find several posts asking for help over the years. In fact, all hell broke loose when I went Paleo-ketogenic in 2012. My body would simply not handle so much fat, and I ended up hypothyroid for that time. I shut down, I went into hibernation!!! I would DREAM of starch. My body simply didn’t want to get used to the fat. I remember that once I ate a 2500 calories pork belly, and I could not fit anything else in my stomach, and yet, I wasn’t satiated! Keto was simply not for me, while high-fat Paleo (up to 100 gr of net carbs daily), worked better for me. Just not perfectly either.

    The solution came to me much later. I CUT OUT SATURATED FATS, and I found my health 100%. I now eat only up to 25 gr of fat (which is a normal amount, not super low fat), 7 gr of saturated fat, 20-25 gr of fiber, enough low fat protein, and up to 70 gr of net carbs. My insulin levels are now perfect, and I haven’t being sick for over a month! This is the LONGEST stretch I haven’t been sick since I became sick in 2001 (note: inflammation, losing hair, diarrhea etc). I found back my life.

    I’m basically still a Paleo/Primal diet (but eating lots of legumes, some yogurt, rice very rarely), but I’m LOW-ish in fat. The ONLY meats I eat now are seafood, offal (which is naturally low in fat), and home-made pastured chicken/goat/sheep bone broth. I don’t indulge in any other land animal meat (e.g. steaks), and the meat is now a SIDE DISH for me (40 to 75 gr, along a large veggie meal). The main course is veggies, cooked without added oil (usually in bone broth that has just a little fat in it), or raw.

    At least for me, that’s what works (and no, that’s not a fat malabsorption case, it’s an insulin case). Transfats and saturated fats are bad for insulin levels, and many Paleos don’t have all the facts about it. If the insulin doesn’t work right, you end up with fatty liver (like I did, that never went away, even after went paleo for years), and that creates a host of other problems. High fat is not a solution for everyone. And let’s not forget, the original Paleo diet, was low fat. Cordain was forced to go high fat, just to not lose readers, he never truly believed that high fat was a good solution.

    As for Robb, he was even considering the last couple of years suggesting to his readers to get metformin, a drug for insulin regulation. I mean, really?!?

    Now, we have Mark suggesting keto… Keto is beneficial for some things, and I believe humans should go ketogenic at least for a couple of weeks per year in the winter (to clear up lactic acid, among other things), but sustain such a diet for long, I don’t agree with it (same goes for raw vegans btw — good for a few weeks in the summer, and that’s about it). Besides, you can go ketogenic if you do a bit of IF (12 hours between meals). Why stress your body further? I’ve learned my lesson.

    1. Yep, cutting out the saturated fats having a big impact is no surprise, those things should not be passed as fit for human consumption, alongside petrol, and other toxic chemicals.

    1. everybody demands their pound of flesh (or should that be 0.45 kilograms of flesh).

  13. I purchased this book on audible. I have listen to the whole book, and the references to the PDF are fascinating but they’re not included in the audiobook. Since I purchased the book, I believe I should be able to receive the PDF. I would like the recipes and all of the other information referenced in the audiobook.

    1. Yes so did I… it did mention people who bought audio version can download PDF and recipes but didn’t say where from. Could some one please enlighten us??