Healthy, lean and fit with the ketogenic diet

by Dr. Heinz Reinwald

Obesity, diabetes, allergies, Alzheimer’s disease: chronic diseases that have increased rapidly in the last 50 years. Why? Because, following the misleading official guidelines, we are eating fundamentally wrong – namely high in carbohydrates and sugar. But there is a delicious and healthy way out: the ketogenic diet. It relies on good, especially animal fats, low-carbohydrate vegetables and high-quality animal protein. And the best thing about it: it makes you sustainably full. In this book, Dr. Heinz Reinwald explains in an easy-to-understand yet profound way why the ketogenic diet is the key to long-term health – and how it can be easily implemented in everyday life.

Exclusively for you: Free of charge until November 30th, 2022, after that only for an unbeatable € 4.99!

Read online here or feel free to download the ebook as PDF (40 MB) for free. 

Contents at a glance

  • Foreword
  • Chapter 1: Healthy, slim and fit – but how? (page 6)
    To answer this question, we first have to find out what causes the rapid increase in chronic diseases such as diabetes, allergies and Alzheimer’s or the rise in obesity.
  • Chapter 2: Macro- and micronutrients in focus (page 22)
    Nutritional science makes a general distinction between the macronutrients protein, carbohydrates and fats and the micronutrients vitamins, minerals (e.g. calcium, magnesium, potassium) and trace elements.
  • Chapter 3: Water – the often forgotten element (page 26)
    To answer this question, we first have to find out what causes the rapidly increasing number of chronic diseases such as diabetes, allergies and Alzheimer’s or the rise in obesity.
  • Chapter 4: Sugar – the unknown enemy (page 36)
    The effects of sugar on our bodies are largely unknown. Many people know that too much sugar can lead to tooth decay or diabetes. But hardly anyone is aware that our organism breaks down all carbohydrates into glucose, which ends up in the blood.
  • Chapter 5: The special role of proteins (page 54)
    Proteins represent the most important class of nutrients for human nutrition. If we eat too little protein or poor quality, we may experience numerous protein deficiency symptoms such as edema, joint swelling, a tendency to bruise, fatigue, brittle nails, poor wound healing, and more.
  • Chapter 6: The fairy tale of evil fat (page 74)
    We learn from advertising and official recommendations that we should eat a low-fat diet. This is pure madness! Because fat is not only the most important energy supplier, it is one of the most important macronutrients for cell renewal along with protein.
  • Chapter 7: Love Your Gut (page 88)
    Even in ancient times, the digestive system was considered the starting point for many diseases. Recent research shows not only the paramount importance of the microbiome for our growth and overall health, but also for keeping our brains healthy.
  • Chapter 8: The Healing Power of Pleasure (page 96).
    Now it is official – the healing power of pleasure: Laughter, music – if it is perceived as pleasant, a balanced sex life and a relaxed as well as pleasure-balanced and as stress-free as possible life contribute significantly to health and a long life.

  • Kapitel 9: Bewegung – mehr als Action (Seite 104)
    Even our grandmothers knew: “A rolling stone gathers no moss. Due to our predominantly sedentary lifestyle, we are no longer physically active enough in our everyday lives and have to find other ways to compensate. Proper exercise is the ideal way to stay physically, mentally and spiritually vital and healthy.
  • Chapter 10: Summary (page 118)
    This chapter once again briefly and succinctly summarizes the key messages of the book: Our diet should contain as little sugar and carbohydrates as possible. In addition to changing our diet, we should take a cure once or twice a year, which also takes into account the “interior cleaning” of our body.
  • Chapter 11: dr.reinwald metabolic regulation® – the program (page 128)
    The metabolic program developed by Dr. Heinz Reinwald is basically very simple. However, it differs significantly from other diets through the combination of some special nutritional components such as MyAMINO ® as well as the focus on a ketogenic diet and the targeted support of our body’s own detoxification system.
  • Chapter 12: Nutrition plan and recipes (page 168)
    Our nutrition plan shows you how versatile you can eat without carbohydrates. It includes three phases: INTENSE – the intensive phase, REGULATE – the regulatory phase, SUSTAIN – the maintenance phase.
  • Appendix: Fermentation (page 224)
    Raw fermented vegetables are “living” food and contain many active enzymes and lactic acid bacteria that provide a balanced environment in our intestines. And – we also know this by now – lactic acid bacteria ensure a healthy and strong immune system with a function that even protects the brain.
  • Bone broth (page 230)
    Bone broth is similar to ketogenic nutrition or fermentation: It is currently experiencing not only a renaissance, but also a hype, especially in the USA. No wonder: the healing power broth is nutritious, good for the intestines and awakens the spirits.
  • Food table for the evaluation of carbohydrates and fats (page 238)
  • Food tables for evaluating the glycemic index and glycemic load (page 243)
  • Important notes (page 254)
  • Metabolic activity and contaminant load tests (page 268)
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