Mini-book

Field Notes: How I Made Keto Stick

A standalone keto field guide about logging honestly, removing the biggest carb leaks first, and using Mactrac to reintroduce flexibility without losing the plot.

How this version is structured

This edition splits the book into one chapter per HTML file so it stays readable on phones now and converts more cleanly to ebook formats later. Use the chapter list below or the previous/next links inside each chapter.

Chapters

1. Day Zero: Food Diary Reality Check

Start with logged reality, not vibes.

2. Accidentally Discovering Latte Sugar Shock

The coffee habit that quietly kept carbs high.

3. Reading The Case for Keto

The framework shift that made keto feel practical.

4. Hardcore Phase: Keto Sticks & Tight Macros

Tight macros, ketone strips, and a sample day.

5. Groceries on Autopilot

How grocery logistics did most of the heavy lifting.

6. Substitutions Cheat Sheet

Simple replacements for the usual carb traps.

7. Reintroducing Carbs with Mactrac

Using weight trends to find a sustainable carb ceiling.

8. Lessons Learned

The short version of what actually mattered.