The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & a Guided Meal Plan

by Maria Emmerich

For those who are brand-new to keto and those who are getting back on track after falling off the wagon, the first 30 days on a ketogenic diet can be challenging. As the body adapts to burning fat (ketones) rather than sugar for fuel, cravings can arise, and some people find that they just don’t feel so great. Many fall victim to the temptation to give up before they can truly experience the benefits of being keto-adapted. The 30-Day Ketogenic Cleanse isn’t like most juice or other cleanses where you starve throughout the entire process. Keto expert Maria Emmerich offers tasty whole-food recipes—all dairy-free and nut-free—that are filling and satisfying and keep cravings at bay. Plus, she offers helpful tips and tricks for making it through the adjustment period.

The 30-Day Ketogenic Cleanse is a guidebook for healing the body from the inside out. Most people attempting a keto diet do it completely wrong. Maria Emmerich, on the other hand, bases this cleanse on a true, well-formulated ketogenic diet, helping readers reset their metabolism, regain health, lose weight, and tap into increased energy levels. This book includes:

   •A detailed explanation of how sugar causes inflammation and leads to disease

   •30-day meal plans to kick-start ketosis, with corresponding shopping lists

   •30-day Whole30-compliant meal plans, with corresponding shopping lists

   •A wide variety of amazing recipes, with suggestions for combining those recipes into delicious and satisfying ketogenic meals

   •Easily accessible lists of approved keto foods and foods that hold people back from ketosis

   •Tips on how to eat to balance hormones, sleep better, feel better, and lose weight while following a ketogenic diet

   •Guidance for maintaining ketosis after a successful 30-day cleanse

   •Recommendations for supplements to help heal from poor eating habits

   •A bonus slow cooker chapter to help make life easier!

Genres: Cookbooks, Cooking, Health, Nonfiction, Food, Nutrition, Diets

432 pages, Paperback

Published December 27, 2016

About the author

Maria Emmerich is a wellness expert in nutrition and exercise physiology. She shares a passion for helping others reach their goals of optimal health. She struggled with her weight throughout childhood and decided enough was enough. She decided to study health and wellness so she could help others stop wasting their time being discouraged with their outward appearance and not feeling their best mentally. Maria understands the connection between food and how it makes us all feel on the inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat. She has authored 8 books and co-authored one book with Dr. Briffa, Dr. Steve Parker, Dr. Eenfeldt and Dr. Robert Su. She has authored several cookbooks and 3 nutritional guide books including “Secrets to a Healthy Metabolism” which includes a forward by New York Time #1 bestselling author of “Wheat Belly” Dr. William Davis. Her latest book “Keto-Adapted” includes a forward by Dr. William Davis and excerpts from Dr. David Perlmutter author of the New York Times best seller “Grain Brain”.

Her blog includes a unique combination of innovative recipes using alternative ingredients (and bacon) to less healthy options and easy to understand explanations of why these options are better for our health. She includes with each recipe a snip-it of information about different ailments and problems with our health that can be healed with proper nutrition. She has a passion for helping people start a healthier lifestyle. Weight loss is often a side effect of helping treat any number of problems including diabetes, cholesterol issues, alopecia, hashimoto’s, autoimmune diseases and much more.

Reviews

[Cecily · Rating 5 out of 5]

I bought this book last year when I was doing Keto. I had two of Maria's other cookbooks and was interested in the 'cleanse' part of it. I flipped through it judgmentally and returned it because it felt too 'diety' to me. Too restricted, too zealot.

Fast forward to this month. I lost 50 pounds doing LCHF Keto last year, using Maria's recipes and others. However, I have had a very lazy 4-5 months. I haven't really gained weight, but I haven't continued my progress. So I decied to take another look at this book as a 'reset' of sorts. Something to get me focused. I also wanted to see what kind of baseline going dairy-free would give me.

I have to say, reading this book this time was a completely different experience. It didn't feel 'diety', it felt important for my health. Even necessary. I guess I've drunk the sugar free Kool-aid. Maria's writing is always gentle and kind and this book is no different, even when she's giving vital (sometimes life-saving) instruction.

Granted, the recipes are complicated. There's no denying that doing this cleanse, as written, is a ton of work. But there are options for variations, using her recipes and nutritional recommendations (and staying dairy free, so help me!) and I know I'll see success if I can tackle it for 30 days (or more).

One of the great things about this book is the Facebook support group you can join along with it. I've found that group to be so knowledgable and friendly. Definitely a value add for me.

[Kim · Rating 3 out of 5]

There was good keto info in here, but she mixed in way too much of her own mindfulness practices presented as if they're essential to succeeding with keto. The recipes looked tasty and the pics are beautiful, but once I saw that the cookbook is dairy-free, I was substantially less interested in trying anything. Keto is hard enough to hit your fat macros as a beginner without removing dairy from the equation.

[Jess Macallan · Rating 4 out of 5]

3.5 stars

I liked the recipes and focus on a whole life approach to better health. I would have liked to see references for the medical claims and statistics. Also, many of the recipes use eggs so the meal plans won't be a good fit for anyone with an egg allergy or intolerance.

[Sharise Cunningham · Rating 5 out of 5]

Maria Emmerich truly has some of the best flavor profiles I've ever tasted, especially for a dairy-free keto lifestyle. Not only that, both dad and I dropped double-digit pounds during the 30-day "cleanse" last year. I'd been experimenting with keto and recipes I'd found online, but this book was the first to put it together in a cohesive plan for me.

But I'm not gonna lie, I won't call it easy because there's a lot of prep and cooking going on in these inventive recipes. Bread from only egg whites and egg protein powder? (don't jump on me, I still consider this "dairy-free" for the purposes of this review -- no milk, no cheese). So, if you don't like to cook, or just prefer to spend less time in the kitchen, this book is not for you.

It also opened up new ways to eat foods I already enjoy. Never would have thought to have kimchi with eggs for breakfast! I think overall it's a great plan and is doable with planning & batch-cooking, etc. Grocery delivery was a true time-saver for me. She does try to make it as easy as possible by providing a menu calendar and shopping lists (watch out, some items are missing or incorrect so double-check). Just read ahead and see if there are other components that also need to be made in order to complete a given recipe.

There's also LOTS of information on the benefits of keto, the properties of foods, and so much more. Highly recommended and effective if you follow along. Come to think of it, I it's time for me to do it again. I recently did a vegan keto and for some reason GAINED 8lbs.

[Laurla2]

-there is a picture for EVERY RECIPE!!!! this is how cookbooks should be.

--there is a LOT of information here. and this is the first book about keto that I've read so its all new to me. I've taken a lot of notes (saved 11/9/2018 in my own records).

--its a little overwhelming in how much info there is. and makes me realize how restrictive it is/how much I would have to remove from my diet. I like rice and pasta and pizza and bread. and fruits and vegetables. its even restrictive on what vegetables you can eat. and no dairy. i'm going to try another keto book and read someone elses take on it.

-recommends a lot of supplements

"only when you go all-in will you start to realize how low your energy level was. you cant do an 80/20 or even a 90/10 keto diet. it doesn't work that way. it needs to be 100%."

"-the sugar industry funded studies that looked for a link between fat and heart disease to take the focus off sugar. and thus all dietary fats became linked to elevated cholesterol levels, cardiovascular problems, and obesity. instead limiting fat increases our desire for sugary processed food. when fat is removed from food its usually replaced with sugar."

---recipes that looked interesting:
-bone broth
-ranch seasoning, and dairy free ranch dressing
-onion infused dressing
-bacon marmalade
-easy blender mayo, egg free keto mayo, basil mayo
-garlic herb aoli
-Worcestershire sauce
-dairy free hollandaise
-keto lemon mostarda
-garlic confit
-creamiest keto scrambled eggs
-rosti with bacon, mushrooms, and green onion (shredded cabbage instead of potatoes)
-green eggs and ham (not sure why 'green' because the eggs are not)
-keto pockets (scrambled eggs inside fried mortadella pockets)
-keto English muffins (coconut flour)
-paleo egg rolls (wrapped in prosciutto)
-wraps (made from eggs)
-keto bread (eggs and egg protein powder)
-crispy chicken skin croutons
-crispy pork belly croutons
-simple slow cooker chicken thighs
-reuben meatballs
-deconstructed egg rolls
-no bake vanilla bean petits fours (gelatin, coconut and almond milk)

[Mablaze · Rating 3 out of 5]

I bought this book at Costco and was excited to see a big fat book on Keto. Imagine my disappointment when I realized that none of the recipes use dairy or nuts. There are some good recipes here but nowhere on the front or back or even tab inside does it say that this book is dairy and nut free. I would not have bought it. Maybe in later editions the publisher would be more transparent.

[Phoenix Reads · Rating 5 out of 5]

This is an excellent book on the subject because it explains the Ketogenic in a clear way. The 30 day program helps with menu and recipes for each day.

[Renee · Rating 3 out of 5]

This book gives one a holistic picture of ketogenic eating. I personally would've liked a bit more in-depth information.

[Dave Mohr · Rating 5 out of 5]

I bought it as a cookbook. What I found was a lifestyle diet which worked. Maria gives very good and detailed information. This may be the only drawback because as you read you can't wait to get started while at the same time you know you need to have all of the information and thus finish the information portion of the book. 30 day meal plans and shopping lists are provided. The recipes are some of the most tasty I have ever had. They are developed both for the benefit of the diet but also to reduce those appetite cravings. Needless to say I have lost pounds and for the first time in a long while, all but one of my Dr's test results are in the normal range.

[Kitty Tolliver · Rating 5 out of 5]

Was a good surprise!

I have been studying nutrition for a while on my own. A coworker mentioned the keto nutrition plan and as it falls in with everything I know, I just jumped in glad to have a name to call how I eat. Makes it way easier to explain to people. I really hadn’t bothered much more about it and I just bought this book for recipes-I am a cook and live for new recipes. The wealth of information provided in this book was great and a total surprise. I expected just a short bit of info on why it is good then just to the meals as usual. This is the book I am recommending from now on to anyone who needs to know more. Thank you so much for this book!

[Jacquelyn Haugen · Rating 4 out of 5]

This is what I used as my start into keto. I love most of the recipes. There are a few that are on the menu that need to be eaten right after you make them and it was tough for me with the hours I was working. I have since learned a lot more and how to substitute easier recipes that can be made ahead of time. What she can make out of hard boiled eggs is amazing. I will leave it at that, you need to get the book to understand. It is a good reset and since I try and avoid dairy it has some great recipes. My favorite that continues to be in my meal rotations is the breakfast chili. So good.

[Wendy Dolby · Rating 5 out of 5]

Perfect!

I adore everything from Maria... No one explains keto life quite like her. This is the perfect book for a beginner or for the individual who is seasoned in the ketogenic lifestyle & needs to be reminded how it's truly supposed to be with all the bad info out there. This is also the best plan to help to reset a ketogenic body back to the basics after too much dairy & nut flours. Her plan is the best formula out there for reducing inflammation & getting (and staying) in ketosis. I recommend this to all my followers on social media!

[Heather · Rating 5 out of 5]

I was interested in learning more about Keto and this book gave me info gallore as well as delicious recipes to try. I thought about actually buying the book (this is a library loan) but then I luckily found all the recipes that looked good to me on Pinterest -- of course! I don't think I will be following all of her recommendations, but I did take a lot of notes to incorporate into my life. I thought she explained things in a very easy, straightforward way. I especially thought her section on sugar was compelling.

Excellent read about this caveman diet!

[Danna · Rating 5 out of 5]

I’ve been true Keto for going on three years. Lately I’ve gotten lazy, not in ingredients, but in eating for fun rather than hunger, drifting away from appropriate portion sizes, etc. Reading Maria’s book is a good reminder of the science, of things I can tweak, and when I’m back from vacation I’m hopping on her 30-Day menu plan to return to center.

[Kerri · Rating 2 out of 5]

Diet seems way too restrictive and expensive-- 4 dozen eggs in week one alone. Also the author looks positively anorexic. I might make a few of the recipes but I don't think this is the lifestyle for me.

[Jen · Rating 5 out of 5]

This is the second time I've read this book and done the cleanse. I feel amazing afterwards! Keto is definitely what my body prefers, and Maria's books are the real deal. If you're interested in exploring, this one and her book Keto-Adapted are great starting places.

[Mandy · Rating 3 out of 5]

Overall, I love Maria’s insights and this book is full of helpful suggestions and concepts. At the same time, my two biggest complaints are the overwhelming amount of “stuff” required and the frustratingly vague or conflicting instructions.

The website and book are FULL of kitchen equipment, specialty products, and brand lists that you could literally spend thousands of dollars just trying to get started. So many things I bought that sounded essential I never use.

The recipes are often hard to follow. No specific times or even estimates, and tuns like “cool until _____(fill in the blank) but you don’t even know what that black is or how to do it. Cue flashbacks of “fold in the cheese” scene from Schitt’s Creek. “Cook over medium heat until custard.” Ummmm, what consistency is that and how long—5 second or 5 minutes—no clue. Even if you go online and watch her make this stuff, she’ll actually skip showing you HOW to do it.

I’ve tried to make her bread about 8 times and still can’t get it even after watching a video of her doing it about 20 times. In case you’re wondering if I’m just inept on the kitchen, I used to run a gluten free gourmet food business and did cooking demos online and all over the place. Gluten free is not easy.

Then there will be a recipe in the book that says “never use boxed egg whites” and then you see a video of her making the same thing online in a video and she’s like “I always used boxed egg whites because it’s so convenient!” Which one is it. Same with online with itself and the book. She’ll promote “brand x” in one place with an affiliate or discount code saying it’s the best and then you find something else that says “brand y” is now the preferred one but you already bought the other one.

I found the principles and general suggestions helpful but I look up recipes on Pinterest or use these as guides I make my own recipe from. I hear her personal coaching is awesome and probably cuts out these frustrations but it’s expensive. Keep that in mind when deciding whether or not to get this book.

[Bryanda · Rating 5 out of 5]

I tried the keto diet for two weeks, even though my friend who's a certified nutritionist did not recommend it. She told me it's always good to try it and see how your body reacts to it, but only for short term since for long term our body needs carbs. While I was on this diet, I did not crave crabs, surprisingly, I felt really full after eating fats and proteins. I saw great results in those two weeks, I felt great and less inflamed I lost weight but after I stopped as with any diet I regained weight, I was really hungry especially craving carbs and I felt low on energy. I'm not sure if it was all mental. After informing myself, trying it, reading and listening to podcasts about it, I can say it's always good to try new things and notice how our body reacts, but it's not a good long-term diet we can always increase the amount of protein and fat we eat during the winter for example, it's all about mixing but keeping good eating habits.

[Dana · Rating 4 out of 5]

Lots of great recipes here regardless of whether or not you want to go completely keto. The indexing is sporadic, though. For example she does not explain cocoanut aminos or their substitute wheat-free tamari, which is not the same as tamarind paste. These are used more than once, listed in pantry as sauce or flavor enhancer but not indexed, defined or explained unlike a long list of sweeteners. I love the photos and manageable recipes (aforementioned obscure ingredients not withstanding). A good supplement to my two South Beach recipe books.

[Ietrio · Rating 1 out of 5]

The ketogenic diet was invented some decades ago with a very precise goal in mind. And it seems that is serves that goal: children with a certain health problem. Now, from that to have an ignorant talk about "healing on a cellular level", now that is a long jump into mindlessness.

Overall a mediocre cook book with lots of full color pictures. So much for the intellectual level of the target audience! And a lot of magical talk.

[Kristin · Rating 5 out of 5]

Amazing recipes - solid information

I gave this 5 stars because I have never followed a meal plan that I stuck to for a full 30 days until I followed this one. Maria's recipes are so flavorful & easy! Some seem a little strange but if you trust her (& I did!), you will be amazed!!!! I lost 17 lbs while following this 30 day plan. She is the expert in this field & this book is a must if you want to get to feeling better, sleep better & have more energy.

[Deborah Halnon · Rating 5 out of 5]

Decided to try Keto, but really not ready for it. If I can stay low carb, I lose weight. But it is very difficult to do that.

Maria is very into Keto, but I am not so much into "zoodles" and the special sweeteners (not at my grocery store). Maybe soon I will do this.

[Ailsa Marshall · Rating 5 out of 5]

Fantastic book

If you are knew to keto and want a good start, then this book is perfect. It can be used as a structured meal plan or just choose recipes of your choice. This in my opinion is the best book for anyone starting out on keto. I highly recommend it.

[Curly's Ramblings · Rating 4 out of 5]

Good information for those starting out on keto. I like the recipes, but was looking for something more like a plain Jane from the midwest would eat on a regular basis...much of what was found are for those with a bit more $$ and refined palate than I.

[Michelle Hartman · Rating 1 out of 5]

Thank GOD the author isn't a health practitioner!!! On page 9 of the book she states, "serotonin is produced un the gut."

I rarely read fiction, but when I do, the "FACTS" need to be correct!

That little bit of knowledge turned me off to further continue my reading!

[Dawn · Rating 2 out of 5]

If I were just starting keto the complexity of this book would have killed me. It's also written if you're cooking for a full family. While Maria's food is always tasty I just can't get on board with the keto cleanse.

[Katherine · Rating 5 out of 5]

This is full of great information, some I already knew and some new stuff. I love learning from those that actually live it. Do I agree with everything-no. The recipes I’ve used so far are delicious and the pictures are beautiful.

[Amanda · Rating 4 out of 5]

Maria has updated her beliefs over the years with better science, regarding fat and protein ratios, fasting, etc. Some of our favorite recipes come from this book. The ramen, rosti and breakfast chili are regular meals at our house.

[Jackie's Bookbytes · Rating 4 out of 5]

It's a big and beautiful book! There is a lot of information about the ketogenic diet although the recipes are a little fancy for my taste. I'd rather keep it simple.

[Jennifer Lynn · Rating 4 out of 5]

Very good explanations of how a ketogenic lifestyle works and why it is good for you. The recipes all seem to contain easy to find ingredients and clear instructions.