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The Plant Paradox
Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation
From the author of the New York Times bestselling Plant Paradox series comes this revolutionary take on the keto diet that debunks common myths and shows readers how to reap the rewards of keto with less restriction
Like many doctors and nutrition experts, bestselling author Dr. Steven Gundry has long endorsed the ketogenic diet—a style of eating that heavily restricts carbohydrate intake to make the body burn fat for fuel. Because ketosis offers a variety of health benefits, including weight loss, reduced risk of illness, and enhanced energy, Dr. Gundry believed his patients’ efforts to adhere to the challenging regimen was worthwhile. That is, until his research uncovered a shocking We’ve gotten keto all wrong.
In Unlocking the Keto Code, Dr. Gundry reveals the biological mechanism that makes keto diets so a cellular process known as “mitochondrial uncoupling.” As it turns out, ketones are not the magical fuel source they’ve been made out to be; in fact, the body cannot run on ketones and fats alone. Over the long term, a very low carb-diet can lead to muscle wasting and poor cognitive health.
Luckily, you don’t have to restrict all carbs to reap the benefits of ketosis; you simply have to have enough ketones and other plant compounds called polyphenols present in your body to “unlock” the process of mitochondrial uncoupling. In this insightful, empowering, eminently practical book. Dr. Gundry explains the many ways readers can ignite this process, from feasting on plant-based foods (carbs that are typically off-limits on a keto diet!) to enjoying ketone generating foods such as goat and sheep milk products, to implementing a timed eating schedule. You will even discover the real reason how superfoods, even apple cider vinegar, work their magic; and its not what they you think!
Grounded in cutting-edge science, this is the book for all the people who have tried and failed on a keto diet; for vegetarians and vegans who want to go keto; and for anyone who wants to lose weight and enjoy better health while eating a wide variety of foods. With food lists, hacks, and all-new recipes, Unlocking the Keto Code makes going keto easy and enjoyable for the first time.
Like many doctors and nutrition experts, bestselling author Dr. Steven Gundry has long endorsed the ketogenic diet—a style of eating that heavily restricts carbohydrate intake to make the body burn fat for fuel. Because ketosis offers a variety of health benefits, including weight loss, reduced risk of illness, and enhanced energy, Dr. Gundry believed his patients’ efforts to adhere to the challenging regimen was worthwhile. That is, until his research uncovered a shocking We’ve gotten keto all wrong.
In Unlocking the Keto Code, Dr. Gundry reveals the biological mechanism that makes keto diets so a cellular process known as “mitochondrial uncoupling.” As it turns out, ketones are not the magical fuel source they’ve been made out to be; in fact, the body cannot run on ketones and fats alone. Over the long term, a very low carb-diet can lead to muscle wasting and poor cognitive health.
Luckily, you don’t have to restrict all carbs to reap the benefits of ketosis; you simply have to have enough ketones and other plant compounds called polyphenols present in your body to “unlock” the process of mitochondrial uncoupling. In this insightful, empowering, eminently practical book. Dr. Gundry explains the many ways readers can ignite this process, from feasting on plant-based foods (carbs that are typically off-limits on a keto diet!) to enjoying ketone generating foods such as goat and sheep milk products, to implementing a timed eating schedule. You will even discover the real reason how superfoods, even apple cider vinegar, work their magic; and its not what they you think!
Grounded in cutting-edge science, this is the book for all the people who have tried and failed on a keto diet; for vegetarians and vegans who want to go keto; and for anyone who wants to lose weight and enjoy better health while eating a wide variety of foods. With food lists, hacks, and all-new recipes, Unlocking the Keto Code makes going keto easy and enjoyable for the first time.
272 pages, Kindle Edition
Published March 8, 2022
749 people are currently reading
606 people want to read
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Displaying 1 - 30 of 74 reviews
April 9, 2022
The title of this book is misleading. This isn't new science. The whole premise or theory of the book is based on a paper written 20 years ago. And therein lies the problem with a book like this. The author takes that single paper and definitively asserts a new way of thinking about ketones; as a signaling molecule rather than as a primary fuel source.
Now this may or may not be correct. But there are no studies to show one way or the other the very many things asserted in the book and the very many foods and supplements to consume or avoid. Rather, their value is based on anecdotal data from the author and his own patients. Maybe some are correct but none is supported by controlled studies. In fact despite decrying all the weird and wonderful variations of books about keto diets, he just adds another one in the same vein.
The tone of this book is also folksy with childish attempts at humour. And the central mechanism that forms the subject of the book is told through a very long and very tortuous metaphor involving a nightclub. Maybe people like this trivialization of science, but I don't.
The author also bangs on about his favorite demon, lectins. For the vast majority of people cooked or processed foods containing lectins are nutritious and not detrimental to health in the way he asserts. Yes some people have intolerances, yes some lectin containing foods are poisonous if uncooked or eaten in quantities far higher than most people could ever consume. This part of the book seemed unnecessary but also made me question the validity of the rest.
Now this may or may not be correct. But there are no studies to show one way or the other the very many things asserted in the book and the very many foods and supplements to consume or avoid. Rather, their value is based on anecdotal data from the author and his own patients. Maybe some are correct but none is supported by controlled studies. In fact despite decrying all the weird and wonderful variations of books about keto diets, he just adds another one in the same vein.
The tone of this book is also folksy with childish attempts at humour. And the central mechanism that forms the subject of the book is told through a very long and very tortuous metaphor involving a nightclub. Maybe people like this trivialization of science, but I don't.
The author also bangs on about his favorite demon, lectins. For the vast majority of people cooked or processed foods containing lectins are nutritious and not detrimental to health in the way he asserts. Yes some people have intolerances, yes some lectin containing foods are poisonous if uncooked or eaten in quantities far higher than most people could ever consume. This part of the book seemed unnecessary but also made me question the validity of the rest.
April 28, 2022
There’s not much NEW here, but I still found good reading in some chapters. Uncoupling mitochondria is helpful (but can probably find info elsewhere too), and the chapter on fats (ch 6?) is helpful as well. I think there’s a bit too much focus on plant consumption at times (unsurprisingly, given that’s the author’s personal focus) but I would still recommend this book.
December 3, 2023
2nd Read: I came across the hard copy of this at the library and picked it up. I liked the book form WAY more than the audio. But still 3 stars.
Genres: Health/Nonfiction
I struggle with this author. I did read one of his books and I gave it 4 stars but I've tried to get through a couple of his other books and I just can't seem to finish them. I did finish this one but I would not recommend the audio. In the audio he mentions a lot of lists and recipes, but there was none of that here in the audio. So if you are looking for what specific foods he is steering you towards, you will need the actual hard copy.
I appreciated the message but I struggled with a few things. First, the author likes himself enough for both of us. Plus I found the whole night club metaphor bothersome. I think readers either really liked it or they really hated it. I'm probably in the latter group. I think I'll just chalk that up to the audio. It's one thing to keep all the science straight in my head but now I felt a I had to assign it a code name and some mysterious identity. Just call it what it is...I can sort through it myself.
Overall, this may be helpful for some. I liked the chapter on fats but that is all. This was probably 2.5 stars so for now I'll round up.
Genres: Health/Nonfiction
I struggle with this author. I did read one of his books and I gave it 4 stars but I've tried to get through a couple of his other books and I just can't seem to finish them. I did finish this one but I would not recommend the audio. In the audio he mentions a lot of lists and recipes, but there was none of that here in the audio. So if you are looking for what specific foods he is steering you towards, you will need the actual hard copy.
I appreciated the message but I struggled with a few things. First, the author likes himself enough for both of us. Plus I found the whole night club metaphor bothersome. I think readers either really liked it or they really hated it. I'm probably in the latter group. I think I'll just chalk that up to the audio. It's one thing to keep all the science straight in my head but now I felt a I had to assign it a code name and some mysterious identity. Just call it what it is...I can sort through it myself.
Overall, this may be helpful for some. I liked the chapter on fats but that is all. This was probably 2.5 stars so for now I'll round up.
April 27, 2022
This book offers a more nuanced approach to the ketogenic diet and further insight as to why it is helpful. According to Guidry, what makes ketones beneficial to us is not that they are some kind of “super fuel” but that they are a “mitochondrial uncoupler”. Mitochondrial uncouplers prompt our mitochondria to “waste” energy and thus produce more mitochondria, leading to more energy and better health. Ketones are one such uncoupler. However, there are other ways to induce uncoupling, meaning that we don’t have to always be in ketosis. Indeed, Gundry says that we should not be in ketosis all the time— we cannot get all the nutrients we need from such a continuous low carb diet. The heart of the book is found in Chapter 5, “ The keys that Unlock the Keto Code” where he details the most important ways we can uncouple our mitochondria. These are 1. Intermittent fasting, 2. Polyphenols, 3. Dietary fiber, 4. Fermented foods, 5. Polyamines, 6. Cold temperatures, 7. Hot temperatures, and 8. Red light therapy. I appreciated this book because it validated what I had found out on my own: I had digestive issues on a strict ketogenic diet and needed to add more fiber in the form of greens, nuts, and cruciferous vegetables, even if it meant I was in ketosis less often. Gundry’s tone is sometimes a bit annoying- he can come off as smart-alecky and pretentious, but there is so much good information in this book that I was willing to overlook this.(For a more humble and self-effacing approach to writing health books, I prefer Dr. David Perlmutter’s style.) The book is loaded with great info on food; however Gundry offers very little details about the specifics on how to incorporate red light and hot/cold therapy into one’s life, which was a real disappointment to me,as it was a primary reason I wanted to read the book. I do think the info in this book will become accepted knowledge in the coming years, and I appreciate Gundry’s willingness to revisit and modify his former beliefs on ketosis.
March 14, 2022
If you have the time, energy and resources to dedicate yourself to this, you might fare well. But it is not a regiment for the faint of heart. At one point it even encourages 22 hour fasts every day except the weekends when you can actually have 2 meals! Goodness. But much of the science behind the craze is solid. So use this book to help inform your eating choices, and maybe just cut down your eating window some.
August 20, 2025
This book is very informative for anyone with interest in the keto diet. Here are the key points that I could take away for the book.
- Keto is so much more than the tool for weight loss. This approach expands more to other health benefit.
- Keto diet is not actually magical that could ideally fuel the body. However, the key process includes the cellular process called mitochondrial uncoupling, in which it has recently been studied in terms of the potential roles in metabolism, weight regulation, and reducing oxidative stress.
- The idea of using keto diet to hack the mitochondria process to get the most out of it, leading to a healthier metabolism.
- Balance the exercise and consume healthy fat are the key.
Three simple rules for the keto diet:
1. Consume some of your fat in the form of MCT (30g of 1 T is enough)
2. Time-restricted eating plan: longer fasting hour = more keto produced, eat 6-8h
3. fermented food and fiber
This book explains a practical approach for the keto diet for the general readers. The content is very approachable and apprehensible. However, when approaching specific health diet, consulting the physicians is necessary.
- Keto is so much more than the tool for weight loss. This approach expands more to other health benefit.
- Keto diet is not actually magical that could ideally fuel the body. However, the key process includes the cellular process called mitochondrial uncoupling, in which it has recently been studied in terms of the potential roles in metabolism, weight regulation, and reducing oxidative stress.
- The idea of using keto diet to hack the mitochondria process to get the most out of it, leading to a healthier metabolism.
- Balance the exercise and consume healthy fat are the key.
Three simple rules for the keto diet:
1. Consume some of your fat in the form of MCT (30g of 1 T is enough)
2. Time-restricted eating plan: longer fasting hour = more keto produced, eat 6-8h
3. fermented food and fiber
This book explains a practical approach for the keto diet for the general readers. The content is very approachable and apprehensible. However, when approaching specific health diet, consulting the physicians is necessary.
December 28, 2022
Steven Gundry, MD, presents a ketogenic diet program that focuses on creating ketones, rejuvenating the gut microbiome, and uncoupling mitochondria. He explains how readers can boost the process, from feasting on plant polyphenols and ketone-generating foods to implementing a timed eating schedule. The book has 11 chapters with detailed rules, food lists, and recipes.
Keys that Unlock the Keto Code (pp. 55-74):
1. Intermittent fasting or time-controlled eating
2. Polyphenols
3. Dietary fiber
4. Fermented foods
5. Polyamines
6. Cold temperatures
7. Hot temperatures
8. Red light therapy
Three Rules of the Plan (pp. 81-83):
1. Consume some of your fats in the form of MCTs
2. Follow a time-restricted eating plan
3. Feast on fermented foods and fiber
Dos and Don’ts of the Keto Program (pp.116-135)
• Do: Eat prebiotic fiber-rich plant foods
• Don’t: Eat lectin-rich plant foods
• Do: Eat whole foods
• Don’t: Eat frankenfoods loaded with frankenfats
• Do: Get your sweetness naturally
• Don’t: Eat sugar
• Do: Enjoy healthy fats
• Don’t: Overdo it on the protein
• Do: Eat postbiotic-producing foods
• Don’t: Eat foods that harm your gut buddies
If you like to follow a plan with rules, food lists, and recipes—this may be for you. Alternatively, the number of instructions, rules, dos/don’ts, and recommended servings for various foods may be overwhelming for some or even difficult to remember or keep straight. Dr. Gundry recommends canola oil for heart health, which I don’t agree with since it is a highly processed seed oil.
Keys that Unlock the Keto Code (pp. 55-74):
1. Intermittent fasting or time-controlled eating
2. Polyphenols
3. Dietary fiber
4. Fermented foods
5. Polyamines
6. Cold temperatures
7. Hot temperatures
8. Red light therapy
Three Rules of the Plan (pp. 81-83):
1. Consume some of your fats in the form of MCTs
2. Follow a time-restricted eating plan
3. Feast on fermented foods and fiber
Dos and Don’ts of the Keto Program (pp.116-135)
• Do: Eat prebiotic fiber-rich plant foods
• Don’t: Eat lectin-rich plant foods
• Do: Eat whole foods
• Don’t: Eat frankenfoods loaded with frankenfats
• Do: Get your sweetness naturally
• Don’t: Eat sugar
• Do: Enjoy healthy fats
• Don’t: Overdo it on the protein
• Do: Eat postbiotic-producing foods
• Don’t: Eat foods that harm your gut buddies
If you like to follow a plan with rules, food lists, and recipes—this may be for you. Alternatively, the number of instructions, rules, dos/don’ts, and recommended servings for various foods may be overwhelming for some or even difficult to remember or keep straight. Dr. Gundry recommends canola oil for heart health, which I don’t agree with since it is a highly processed seed oil.
July 9, 2022
Time period of not eating is more important to health than the composition of diet. It takes about 12 hours of fasting to produce ketones. Fasting at least 16 hours gives body enough time to use up glycogen and free up FFAs (Free Fatty Acids)
Chapter 6 The Truth About Fats is very good:
LCFAs have been shown to block weight loss—by both impairing your cells’ ability to make energy and increasing insulin resistance.(1.) Studies show that LCFAs increase the production of a metabolic enzyme that decreases glucose metabolism. It’s likely why fasting glucose levels are elevated in individuals who eat a traditional high-fat ketogenic diet despite the fact that they aren’t consuming many carbs.(2.)
1. https://journals.physiology.org/doi/f...
2. https://pubmed.ncbi.nlm.nih.gov/24398...
Chapter 6 The Truth About Fats is very good:
LCFAs have been shown to block weight loss—by both impairing your cells’ ability to make energy and increasing insulin resistance.(1.) Studies show that LCFAs increase the production of a metabolic enzyme that decreases glucose metabolism. It’s likely why fasting glucose levels are elevated in individuals who eat a traditional high-fat ketogenic diet despite the fact that they aren’t consuming many carbs.(2.)
1. https://journals.physiology.org/doi/f...
2. https://pubmed.ncbi.nlm.nih.gov/24398...
March 25, 2022
No more butter in my coffee
I'm so glad I came across Dr. Grundy on a podcast because I was so tired of trying to get as much fat as you're supposed to have with a keto diet and I just wasn't accomplishing the weight loss goals that I had wanted. And then I read the book and found out that I don't need to actually have that much fat as long as I get the right amount of uncoupling I'm good.
I'm so glad I came across Dr. Grundy on a podcast because I was so tired of trying to get as much fat as you're supposed to have with a keto diet and I just wasn't accomplishing the weight loss goals that I had wanted. And then I read the book and found out that I don't need to actually have that much fat as long as I get the right amount of uncoupling I'm good.
February 3, 2025
I don't recommend this. The way he inserts his research he leaves out the whole picture. If you read books like Case Against Sugar, The Obesity Code, Diabetes Code, and Why we get Fat etc, you would see right through it.
I skimmed to the end for seeing what he suggests we do instead. And honestly if you read Glucose Goddess or any other book mentioned above you would be better off.
Glucose Goddess is more flexible than Keto.
That is where I also learned about having a veggie starter (for fiber) etc
And then in Obesity Code is where I learned about importance of meal timing.
This is where Atkin apparently fails is because not enough fasting period if you snack constantly.
As for limited carbs. I think if you are prediabetic or maybe have diabetes then you probably know your own threshold
This is why I liked Atkin is because it allows you to move up the carb ladder until you find your spot.
But I will say having no fruits suxh as Dates etc on those books were a downer for me because we eat dates esp in Ramadan.
So fpr certain things you have to build your own boundaries so that you do not give up the diet all together.
I also make sure the food I eat is not boring for me as that is a sure way to hop off any diet.
It takes time and you have to experiment till you find what you like
I skimmed to the end for seeing what he suggests we do instead. And honestly if you read Glucose Goddess or any other book mentioned above you would be better off.
Glucose Goddess is more flexible than Keto.
That is where I also learned about having a veggie starter (for fiber) etc
And then in Obesity Code is where I learned about importance of meal timing.
This is where Atkin apparently fails is because not enough fasting period if you snack constantly.
As for limited carbs. I think if you are prediabetic or maybe have diabetes then you probably know your own threshold
This is why I liked Atkin is because it allows you to move up the carb ladder until you find your spot.
But I will say having no fruits suxh as Dates etc on those books were a downer for me because we eat dates esp in Ramadan.
So fpr certain things you have to build your own boundaries so that you do not give up the diet all together.
I also make sure the food I eat is not boring for me as that is a sure way to hop off any diet.
It takes time and you have to experiment till you find what you like
July 14, 2022
3 Stars
It took me a long time to read this book, mostly because I had to keep rereading entire sections. There might be some really great info here, but I had a tough time understanding it. Maybe it’s me? 🤷♀️
It took me a long time to read this book, mostly because I had to keep rereading entire sections. There might be some really great info here, but I had a tough time understanding it. Maybe it’s me? 🤷♀️
July 10, 2023
So much of the information in this book is flat out wrong, and has been proven by doctors all over the world. Drs, like Jason Fung, David Perlmutter, Joseph Mercola, William Davis, who are all revolutionaries in their fields. I would recommend any of their books over this one!
January 26, 2024
Just read this one again. Very excited to do this diet again and I love the way Gundry breaks down the science while offering useful tools to get the benefits of keto without all the meat or carb counting. I really appreciate this book!
January 15, 2025
I had to stop listening 20% in. This arrogant man laughs in the face of modern medical research. Only *he* is the enlightened one who knows the truth. I wonder if he peddles more of his products at the end of this book the way he did, his previous. Too bad I'll never find out. What a waste.
January 10, 2023
More excellent, researched advice from one of the leaders in the area of eating for health and longevity. I think I've read almost all of his books now. Most everything he has recommended and that I've followed has benefited me absolutely; and, I've been able to maintain an excellent weight for my height, with plenty of energy. The one thing I tried and have had to alter is his recommendation to wait to eat breakfast until noon or later. After consulting with an acupuncturist, I realized that doing this was interfering with optimum digestion & elimination. This might be TMI for anyone reading this review, but I'm including it here because I think while it's very important to stay up on the latest in nutrition (not mainstream, for sure!) & physiology, it is also important to listen to one's own body and make necessary adjustments.
May 4, 2022
Easy read and makes a lot of sense
Enjoyed reading the book. I’m a slow reader and still was able to complete this book in a couple of days. I loved the science backed data and how well it was applied or explained so that you better understood how the mechanics of your metabolism works in relation to the foods you eat. Everyone can see from the people in their lives that a calorie in vs a calorie out is not necessarily true and this book explains why. Looking forward to applying what I’ve learned and seeing real results.
Enjoyed reading the book. I’m a slow reader and still was able to complete this book in a couple of days. I loved the science backed data and how well it was applied or explained so that you better understood how the mechanics of your metabolism works in relation to the foods you eat. Everyone can see from the people in their lives that a calorie in vs a calorie out is not necessarily true and this book explains why. Looking forward to applying what I’ve learned and seeing real results.
August 14, 2025
Very interesting take on the Keto Diet. Dr. Gundry is not pitching the traditional, keto diet high in fats, but teaching how to become metabolically flexible like our ancestors. It is amazing how the modern food system has genetically modified foods that do not support a healthy body. Dr. Gundry does a great job explaining the scientific aspect while also giving analogies that make it easy for someone without a scientific background to understand. He also gives a comprehensive breakdown of the plan and how to train your cells to become metabolically flexible.
April 27, 2022
Very informative
Dr Gun dry has a new way of looking at things especially the Keto diet. I have Benn trying the keto diet wit a little success and frankly I was getting bored with the food options available. Dr Gun dry provided studies to support his conclusions and kept things interesting in the process. I'm going to be trying his keto code plan and am very hopeful about the future.
Dr Gun dry has a new way of looking at things especially the Keto diet. I have Benn trying the keto diet wit a little success and frankly I was getting bored with the food options available. Dr Gun dry provided studies to support his conclusions and kept things interesting in the process. I'm going to be trying his keto code plan and am very hopeful about the future.
May 29, 2022
Rarely disappoints - this book is no exception
I recommend his first book, "Plant Paradox" to everyone. It helps deepen the understanding of his other books. This one, read quickly, kept me engrossed, and was easier to follow than many other diet books. It does not take long for my appetite to be appeased. I lost 46 lbs on Weight Watchers 2012. This is easier, and helps set one up for satiated appetite. A good read.
I recommend his first book, "Plant Paradox" to everyone. It helps deepen the understanding of his other books. This one, read quickly, kept me engrossed, and was easier to follow than many other diet books. It does not take long for my appetite to be appeased. I lost 46 lbs on Weight Watchers 2012. This is easier, and helps set one up for satiated appetite. A good read.
September 5, 2022
My wife and I were doing another form of Keto and had great success. Then we had a family crisis that threw everything off. She recommended this book to get us back on track. I enjoyed it and learned much more about Keto than I knew before. I understand the value of intermittent fasting and am working to make it a normal part of my life. Now that I have finished the book, I am looking forward to getting started on the recipes.
March 9, 2022
so interesting
I enjoyed this take on Keto. It sounds a s though it’s something I can adhere too. If nothing else, it is heavy in explaining the cell processes which helped me to understand why we need to eat or not eat certain foods. I am going to try this one.
I enjoyed this take on Keto. It sounds a s though it’s something I can adhere too. If nothing else, it is heavy in explaining the cell processes which helped me to understand why we need to eat or not eat certain foods. I am going to try this one.
October 30, 2022
This was so interesting! I’ve read his other books, but I still love lectins😂 This explains the ways Keto is misunderstood and how you don’t need a high fat diet to get the health benefits. Also, he has such a good voice, he should do voiceovers😊
March 10, 2022
finally
April 9, 2022
Amazing Information
First book that makes sense on why so many try and fail! Easy to read and follow. I will doing this plan for sure.!
First book that makes sense on why so many try and fail! Easy to read and follow. I will doing this plan for sure.!
April 15, 2022
Interesting read
I don't agree with every thing but willing to experiment. Will let you know more when I have had a chance apply.
I don't agree with every thing but willing to experiment. Will let you know more when I have had a chance apply.
May 11, 2022
Good read
Dr Gundry has great insights for health and good eating habits. Learning from an excellent source. This book helped me understand food uncoupling.
Dr Gundry has great insights for health and good eating habits. Learning from an excellent source. This book helped me understand food uncoupling.
September 8, 2022
Dr. Gundry explains complex chemistry in easy to understand terms. Great lists of foods and recipes.
October 9, 2022
Apparently everything is a mitochondrial uncoupler
This entire review has been hidden because of spoilers.
February 15, 2023
Great Information
This book was so helpful with understanding my bad eating habits and helping me restore proper cardiac function. I highly recommend it.
This book was so helpful with understanding my bad eating habits and helping me restore proper cardiac function. I highly recommend it.
Displaying 1 - 30 of 74 reviews