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Ketogenic Backpacking: How to Pack Lighter and Go Farther by Fueling with Fat Kindle Edition

by Bryan Ausinheiler (Author) Format: Kindle Edition
3.7 3.7 out of 5 stars 34 ratings
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I'm considering writing a second Ketogenic Backpacking book. Please share your thoughts to shape the focus of this book: https://docs.google.com/forms/d/e/1FAIpQLSeCuNlR3S3QdlCYVPiQMtQJIU2N4jDRkSOTS6H_2Zk3F5Z1qA/viewform?usp=sf_link

The concepts and recipes in this book will allow you to:
1. Double your body's peak fat burning rate so you can go farther, faster while getting leaner5.
2. Cut the weight of the food in your backpack by half without cutting calories.

Your ability to burn fat will improve because of the unique metabolic changes caused by a diet high in fat, moderate in protein and very low in carbohydrates. Such a diet is called ketogenic, because it results in the conversion of fats to a form usable by the brain called ketones6.


The ketogenic diet is not new. Ketogenic foods such as pemmican have been used by American Indians for long distance travel, and use of nutritional ketosis for ultra-endurance performance is gaining popularity in steady-state events such as Ironman Triathlon and Ultrarunning7. Many excellent ketogenic recipe books already exist, but their ingredients or techniques are unsuitable for backpacking. You are reading the first book to adapt the ketogenic diet to the specific constraints of backpacking.

The first section of this book describes the physiology of how the ketogenic diet works. When you understand the underlying mechanisms of human nutrition related to fat metabolism, especially the role of insulin, you can see how other diets that appear radically different from the ketogenic diet such as a the slow-carb diet, accomplish similar goals in different ways. This understanding will allow you to weigh the pros and cons of various dietary approaches and choose the most appropriate approach for your situation.

The second section of this book covers the details of implementing the ketogenic diet. Understanding these principles will allow you to make healthy food choices and avoid some common pitfalls.

The third section of this book covers the logistics of ketogenic backpacking.
Whether you are embarking on a 3,000 mile thru hike or just a weekend backpacking trip, this book contains everything you need to prepare and pack delicious fat-burning ketogenic meals.

The fourth section of this book contains two of my personal stories of ketogenic backpacking: 1) a 707 mile section of the Appalachian trail with my family, and 2) a two day speed-packing trip covering 51 miles and 16,913ft of elevation in the Presidential Range of the White Mountains of New Hampshire. These are true stories with meticulously collected data showing how the ketogenic diet has worked for me on the trail. I hope you find these stories both instructive and inspiring.

The fifth section of this book contain over 50 trail-tested ketogenic recipes ranging from easy meals found in resupply towns, to complex molecular gastronomy creations. Whether you are a stove-less ultra-light packer or a backcountry gourmet, the variety of flavor and texture of the recipes in this book will ensure you never get bored. You will find these recipes both delicious and easy to prepare on the trail. Even the most complex recipes in this book require nothing more than hot water and a spoon. Recipes are conveniently organized by their general flavor profile and whether they require heating or a kitchen

Each recipe includes:
1) Detailed instructions
2) Precise ingredient amounts and descriptions
3) Nutrition facts including: calories, carbohydrates, fats, proteins and Wilder ratio
4) Weight in kcal/oz
5) Cost in $/1,000 kcal
6) Estimated difficulty of preparation
7) Equipment needs
8) Recommended variations
9) Where to get hard-to-find ingredients
10) Tips for success in preparing and packing

The final section of this book contains an appendix of tables comparing recipes in this book with popular trail foods to help you plan your menu by budget or weight.
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Product details

  • ASIN ‏ : ‎ B077Q8CT6H
  • Publication date ‏ : ‎ November 22, 2017
  • Language ‏ : ‎ English
  • File size ‏ : ‎ 55298 KB
  • Text-to-Speech ‏ : ‎ Enabled
  • Enhanced typesetting ‏ : ‎ Enabled
  • X-Ray ‏ : ‎ Not Enabled
  • Word Wise ‏ : ‎ Enabled
  • Sticky notes ‏ : ‎ Not Enabled
  • Print length ‏ : ‎ 322 pages
  • Customer Reviews:
    3.7 3.7 out of 5 stars 34 ratings

About the author

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Bryan Ausinheiler

Bryan Ausinheiler

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Bryan Ausinheiler is a physical therapist, personal trainer, nutritionist and author with a private telehealth practice. He is passionate about helping people improve their health and takes a science-based approach to nutrition, training and rehabilitation. His skills in searching and evaluating the research literature combined with his personal dedication to meticulous self-experimentation allow him to provide a unique perspective. He has been publishing reviews of scientific articles since 2011, first at the UCSF Synapse, and later on his website: www.posturemovementpain.com

Customer reviews

3.7 out of 5 stars
3.7 out of 5
34 global ratings

Top reviews from the United States

A. Willis
5.0 out of 5 stars Has lots of ketogenic backpacking recipes!
Reviewed in the United States on January 20, 2018
Verified Purchase
I bought this book as soon as it was released. I have struggled to figure out what foods to use for Ketogenic backpacking. I had done multiple internet searches and there really isn't much of anything substantial out there on this topic. I was getting tired quickly on my last backpacking trip because I had only been able to come up with two foods and was eating them over and over. This book has lots of recipes to choose from that he has extensively taste-tested and refined. Most of the recipes are for foods or combinations that I had never thought of before. Not all of them sound good but there are plenty to choose from. The recipes are very thought-provoking and I have now gone back to them a couple times to look at for more ideas. These recipes will be a resource that you will go back to!

The first half of the book was written for the potential reader who had never read much about the Ketogenic diet. He also goes into a lot of his personal experience. I have been eating keto for a year and have read several books and experienced the benifits. So I started skimming through the first half to get to the really good stuff which is the recipes.
12 people found this helpful
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Sam Knox
4.0 out of 5 stars A good introduction to backpacking on a high-fat diet.
Reviewed in the United States on August 18, 2021
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I thought this was a good basic introduction to the physiology of ketosis and ketogenic diets and a thoroughly documented case study of the author.

The recipes sounded good, but I think the author worried too much about providing a variety of foods and also negated some of the weight savings from a high fat diet by not using more freeze-dried ingredients. The result was, at least for me, recipes that seemed more suited to car camping than backpacking. Still, at the least, a good starting point

All in all, if you are interested in following a ketogenic diet while backpacking, the book was well worth the price of a Kindle edition.
One person found this helpful
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MLane
1.0 out of 5 stars Not worth it
Reviewed in the United States on April 4, 2019
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I anticipated great things from this book, and though there were some good suggestions, overall I don’t think much of it. Too, too much beginner information on the Ketogenic lifestyle. It appeared to be more filler to increase the volume of the book. I’m thinking anyone who would be interested in staying in ketosis on the trail is someone who is already eating a keto diet and doesn’t need a primer.

The editing of this book was awful. Introductory information about recipes is repeated several times; the same tip given repeatedly (a footnote/endnote would have sufficed). Very sloppy and takes away from the credibility of the book and author.

As I mentioned, some of the suggestions are good and with tweaking may work. Obviously, there is a big problem with increased food weight. (Though I’ve read in other articles that this weight is actually decreased due to eating less food, which makes sense.) Figuring out how to carry containers is a BIG problem. Though the author addresses shelf life to some extent, I see that is still a big issue. If the author could have conquered this through his recipes, then he would have accomplished something.

Bottom line, there is so much information available online regarding all aspects of keto, that a thorough search of keto recipes for backpacking will meet anyone’s needs without spending the money for this cookbook.

Some place I read the author is considering another cookbook; my suggestion is don’t bother unless he can 1) Figure out increased shelf life, 2) Figure out less bulky packing of products, 3) More recipe variety, and finally 4) Find another editor.
8 people found this helpful
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The Vincents
5.0 out of 5 stars Looking forward to making them!
Reviewed in the United States on July 20, 2018
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I thoroughly read the reviews and was worried I had made a mistake: soup? Hard to pack? Just an intro to keto? But i’m SO GLAD I took a chance on this book. The recipes are exactly what I hoped: mostly based on dried products (light) and pre-prepared, non-refrigerated items. Keto is heavy to pack for because of the fat content required. Fat is heavy, no matter what. You can’t dehydrate fat, it just is what it is. But after a trip of eating pouches of tuna all weekend, I was worried I might just have to bail on keto for backpacking. Thankfully, this book gives practical recipes you can pre-make and make on the trail. They look delicious, and I am looking forward to trying them this weekend!
4 people found this helpful
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Jared
4.0 out of 5 stars Solid resource for lightweight, keto backpacking
Reviewed in the United States on September 5, 2018
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This book was very helpful for a recent week-long backpacking trip. I used several of the recipes and most were quite good. They were also very easy to prepare in my kitchen and then out on the trail. I will try out more recipes in the book on future adventures.
2 people found this helpful
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Clayton Atkins
5.0 out of 5 stars Well Researched and Incredibly Detailed
Reviewed in the United States on March 5, 2018
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If you're thinking of attempting a long hike on a low carb diet, this is the BEST resource I have found.

The author has done his research and presented a convincing argument that it is not only possible to eat keto on the trail, but it may be more efficient and enjoyable.

Kudos to you, Mr. Ausinheiler.
4 people found this helpful
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Lady Macbeth
5.0 out of 5 stars Loved the recipes-very inspirational and got lots of ideas
Reviewed in the United States on April 19, 2018
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Loved the recipes-very inspirational and got lots of ideas. The soups are particularly great. Good to have a book for this slightly niche lifestyle!
One person found this helpful
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D. Williams
4.0 out of 5 stars Pretty good
Reviewed in the United States on March 7, 2018
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Very interesting take on ketogenic backpacking meals. My only criticism is that some of the sources for some of the ingredients are obscure. It also could benefit from a section on how to pack all of this up for a week or more in a bear can.
6 people found this helpful
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Top reviews from other countries

Kim Woodbury
5.0 out of 5 stars I am reading it now
Reviewed in Canada on February 4, 2019
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It has amazingly detailed info on keto not only amazing recipes for backpacking!!
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Pappadoc
3.0 out of 5 stars Good understanding of the science, but no idea about real food for real people
Reviewed in the United Kingdom on September 20, 2018
Verified Purchase
This guy appears to have a very good understanding of the science behind keto (I speak as a medical practitioner who has researched this). But his suggestions for trail food are simply ridiculous. Basically he is advocating pure fat and little else. Frankly this would put your gall bladder and biliary tract into virtual fibrillation!!! He seems to be a bit OTT and fanatical in his views, which I regard to be verging on the unhealthy. Look, let's face it, when you perform sustained activity (such as walking), it really doesn't matter what you eat. Your body is incredible and will use anything to provide the fuel it needs. Keep carbs low, admittedly, and these will burn off within a couple of hours (or maybe more), and then you'll be into fat burn. Ever wondered why, even though you haven't eaten much during your hike, why you can still stride out and feel good at the end of a long day? It's because you have "fat adapted" pretty damn quick to "survive" - it's what you are designed to do. Admittedly, if you have NEVER done sustained activity it takes time to become fat-adapted, but if you are a seasoned walker (or have performed sustained activity on a regular basis), you won't need any special "keto" diet - just eat what you like, but I agree that you will get more energy from fat and this should form the majority of your intake for sustained energy, but not to the level this guy is advocating. It's pretty obvious to me this guy was on a psychological "high" when he went crazy on a hike whilst doing keto. He had boundless energy - if you think something is doing you good, then it probably does you good. I felt the same recently on a big hike, but I was eating pretty much anything I could lay my hands on and much of the time that was very little, so I was burning my own fat, but yeah, I also eat carbs and all sorts of crap. The main thing was that I was motivated to prove to myself and others that I wasn't dead yet. You get to fifty-something and you want to prove something to yourself and others. So, in summary, eat more fat on the trail coz it'll give you more energy gram for gram, but if you get to a pub, don't avoid a few carbs - you'll soon burn 'em off when you get going again. But the beer? Many say it arrests fat metabolism, but hell, life is for living and personally I think avoiding a really good pint of best British bitter in a great little pub whilst on a hike won't make me live longer, it will just seem like it! I seem to walk better after a pint, but yes, I drink responsibly and don't take alcohol to the extent where is might curtail my faculties or safety when on the trail - and neither should you. ENJOY your walking, hiking and outdoor activities and don't, whatever you do, put daft restrictions on your dietary intake.
One person found this helpful
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Valerie Wilson
1.0 out of 5 stars Don't waste your money
Reviewed in Canada on February 16, 2020
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Terrible book. The recommendations are ludicrous, like packing a jar of mayo?? I'm going on a 7 day backpacking trip, I'm not carrying a jar of mayo.
The majority of the other recipes are pretty gross and weird. I find it hard to believe that the author is an experienced backpacker.
One person found this helpful
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KendraN
2.0 out of 5 stars Not great. Better info online
Reviewed in Canada on July 19, 2019
Verified Purchase
Basically tells you to just eat butter
2 people found this helpful
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