A Low Carbohydrate, Ketogenic Diet Manual – Eric Westman

A scan of Eric Westman's book, "A Low Carbohydrate Ketogenic Diet Manual"
A Low Carbohydrate, Ketogenic Diet Manual – Eric Westman
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I don’t think it’s a secret that I’m a big fan of Dr. Westman. We’ve covered him a lot here at Ketopia.com, and so it’s no surprise that we’re going to take a look at his latest book: A Low Carbohydrate, Ketogenic Diet Manual: No Sugar, No Starch Diet.

It’s a small book, so this will be a brief review. Just how small it is may, in fact, surprise you though. It’s all of 24 pages in length, including disclaimers, table of contents, etc… Anything this brief will by necessity keep things to the bare minimum, especially when tackling a subject as complex as obesity and the ketogenic diet.

And this does just that. Which is ok, I suppose. While I get bummed by the fact that there’s no real new information in there for people who have been practicing a low carb ketogenic diet, it’s easy to see where there’s value for the unindoctrinated who have just been advised by their health care providers to start a ketogenic diet.

So it’s not the brevity or the superficial nature of the content that bugs me about this book. It’s actually the poor attention to design that I find distracting. It looks like it was formatted on a typewritter by someone who doesn’t know anything about document design for readability and usability. Granted, I’m more sensitive than most when it comes to these issues (and given my disclaimer about this site’s design, maybe I should bite my tongue entirely), but the chapbook is rife with inconsistent use of headers, whitespace, bold text, etc. that could easily be addressed, cheaply. Throw in a good font selection, and I’d wager that you’d increase the usability of the book manyfold.

OK. I’m not going to harp on these issues any further. Once we move on from there, we have a very brief introduction and manual for following a low carb ketogenic diet limited to 20g of carbs a day. It introduces the Whats? and Whys? of the diet, possible side effects, recommended foods, supplements, etc… and all in short order. Before you know it you’ve made it through the meat of the book, and are browsing through the inspirational quotes. Here there are a few gems, including:

“It’s not YOUR fault — it’s the carbs’ fault!”


“Fruit is nature’s candy.”

OK, I find it a little campy… but for less than a fiver, why not?

10 Responses to “A Low Carbohydrate, Ketogenic Diet Manual – Eric Westman”

  1. Eric Anderson

    I like to read more ideas about ketogenic diets. I also like the studies that combined a ketogenic and Intermittent Fasting. I find the two diets blend well and compliment each other. The ketones and fat make hunger a thing of the past even on my tipical 36 to 40 hour modified fast. It is interesting to see the almost religious zeal for 20 vs 30 vs 50 grams of carbohydrates or the 60 vs 80 grams of protein. With IF and Keto combined I let my Blood ketones, sugar, A1C, lipid levels etcetera give me feedback to adjust. If blood ketones are above 2.5 mm and blood sugar below 83 for fasting and A1C 4.5 then 189 calories from carbohydrates seems OK for me on an every other day basis. Eric

    • Hi Eric!

      I’m the same way about liking to read about ketogenic diets.

      I agree about the zealotry…there’s far too much of it in the nutrition, diet and lifestyle communities.

      I know that for me, 20g/carbs a day has been a tremendously helpful target. Others have much higher daily targets…and I’m OK with that (with all the usual caveats). What’s important is not the number of carbs a day (unless you’re exceeding a threshold that slows you down), but whether or not you’ve found something sustainable and healthy.


  2. Hello I jsut placed an order for the book thank you for pointing this out!! I also like to combine fasting with ketogenic diet although with a paleo twist where in late spring and late summer I allow for greater fruit consumption to go with seasonal availability. otherwise I strive to keep well below 60g a day!
    I also make some meals exclusively ketogenic and other meals fruit and veg only. It is fascinating to see how the body reacts. My only problem unfotunately is that without a gall bladder (mine was removed in 2005) I not been able to keep fat levels high enough at any one meal. I could break my food intake into several smaller meals but this goes against my fasting philosophy, my aversion for snacking and grazing all the time and the practicalities of life. With a few greens and some complex unprocessed starches in the form of things like radishes, carrots etc I seem to be able to tolerate more fat in my gut with fewer bad side effect…nutrition is a journey of self experimentation after all… ;-)

    • Eric Anderson

      I find ketogenic and Intermittent Fasting compliment.
      I do a modifird fast for 36 to 40 hours (360 high fat cream) followed by a 8 to 12 hour eating window of 315 Calories protein 185 Carb calories and rest fat. Have been IF’ing for over 1 year.

      Great for blood sugar, Lipids, IGF-1 (I checj blood sugars and ketones. Eric

      • Hello Eric. Can you tell me some more about this ketogenic and intermittent fasting. I have lost weight on low carb and have been thinking about fasting. Have you lost a lot of weight this way? Is there some written info somewhere? Thanks so much!!

        • Eric Anderson

          The internet s many articles and posts with many variations. The only thing close would be paper on ketogenic diets an IF combined for kids with epilepsy (Do a search) On a fasting day our body still needs enegy. It will get it (80% from fat an 20% protein) rom the body. Every Oter Day eating seemsto recycly the protein (Autophagy) and if any thing is beniit. Eric

        • Eric Anderson

          Oh and as for weight loss From 350 plus pounds to under 200 is not bad but others haelost more. Read the Swedish blog (In English) Dietdoctor,com) for many examples Eric

          • Thanks so much Eric!! Good job on the weight loss. Fantastic job. I will check out that web site now.

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