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    The Effective Ketogenic Diet for Beginners
    The Effective Ketogenic Diet for Beginners
    The Effective Ketogenic Diet for Beginners
    Ebook169 pages1 hour

    The Effective Ketogenic Diet for Beginners

    By Chef Effect

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    About this ebook

    The Effective Ketogenic Diet for Beginners

    The ketogenic diet offers this premise: eat 60-90% of your calories from fat, adapt to metabolizing fat quickly as energy, gain better appetite control and regulation, and lose weight as your body easily burns fat stores. It sounds like the complete opposite of everything we’ve been told about weight loss for the past few decades, but strong research backs up the science behind the ketogenic diet. As you replace most of the carbohydrates in your diet with fat, major physiological changes occur that make it easier for many people to lose weight. In most cases, they also see lower blood pressure and cholesterol and other health benefits!

    This book is a complete guide to beginning the ketogenic diet.

    It will teach you about:

    • Ketogenic Diet
    • Who Should Follow the Ketogenic Diet
    • Ketosis
    • What to Eat
    • How to Begin the Ketogenic Diet
    • Possible Side Effects
    • 5-week Meal Plan
    • Over 90 Delicious and Healthy Recipes

    Some of the recipes include:

    • Chocolate Hazelnut Smoothie
    • Golden Coconut Smoothie
    • Anti-Inflammatory Spice Smoothie
    • Coconut Almond Porridge
    • Peanut Sauce
    • Scrambled Eggs with Mushrooms and Brie
    • Salmon Salad with Rich Balsamic Dressing
    • Creamy Spinach Soup
    • Steak Salad with Blue Cheese Dressing
    • Chilled Summer Soup with Asiago Croutons
    • Turkey Burgers with Sage
    • Chicken Stir Fry with Peanut Sauce
    • Baked Arctic Char with Sour Cream and Chives
    • Beef Chili
    • Keto Irish Beef Stew
    • Salami Cheese Roll-ups
    • Kale Chips

    Get your copy and start your Ketogenic Diet Journey today!

    See You on the Effective Side!

    -Chef Effect

    LanguageEnglish
    PublisherChef Effect
    Release dateApr 5, 2017
    ISBN9781386862673
    The Effective Ketogenic Diet for Beginners

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      This author has a complete lack of understanding that calories do not matter. It’s the reduction in insulin that produces the weight loss.

    Book preview

    The Effective Ketogenic Diet for Beginners - Chef Effect

    Introduction

    The ketogenic diet offers this premise: eat 60-90% of your calories from fat, adapt to metabolizing fat quickly as energy, gain better appetite control and regulation, and lose weight as your body easily burns fat stores. It sounds like the complete opposite of everything we’ve been told about weight loss for the past few decades, but strong research backs up the science behind the ketogenic diet. As you replace most of the carbohydrates in your diet with fat, major physiological changes occur that make it easier for many people to lose weight. In most cases, they also see lower blood pressure and cholesterol and other health benefits!

    This book is a complete guide to beginning the ketogenic diet. We’ll explain what it is, the basics of how ketosis works, and who should and shouldn’t follow this diet. We’ll tell you what to eat and what to avoid, give you key advice about maximizing the effectiveness of the diet, and, best of all, provide you with over ninety delicious recipes for breakfast, lunch, dinner, and snacks. Enjoy!

    What is the Ketogenic Diet?

    The ketogenic diet is based on using fat, rather than carbohydrates, as the primary source of energy. The diet is designed to result in ketosis, a state in which your body produces a molecule called ketones from fat molecules that you eat. Ketones, instead of glucose, become the primary energy molecule in your body. The ketogenic diet can aid in weight loss because, as your body becomes adapted to burning fat as fuel, it draws upon body fat reserves rather than burning carbohydrates and storing excess energy as fat.

    The ketogenic diet was first developed as a treatment for drug resistant epilepsy about one hundred years ago and is still used as one of the most effective treatments for a range of seizure disorders. Over time, doctors noticed that other physiological effects resulted from this diet. Potential benefits from following the ketogenic diet include weight loss, better appetite control, increased and more consistent energy levels, better insulin sensitivity, treatment of insulin-related disorders like diabetes, and fewer damaging effects from high or highly variable blood glucose levels.

    The standard ketogenic diet entails extreme carbohydrate restriction, with carbohydrates accounting for 3-5% of total calories, protein supplying 7-10%, and fat supplying 85-90%. This is very hard to follow and is mostly used in clinical settings. The modified ketogenic diet offers many of the same benefits with greater flexibility. Carbohydrates supply 5-13% of calories, protein supplies 15-30%, and fat supplies 60 to 80%, with saturated fat supplying no more than 20% of total calories.

    What is Ketosis?

    Ketosis is a physiological state characterized by the production of ketones by the body and their presence in the blood. The production of these small molecules is known as ketogenesis. Let’s break down these terms and explain what happens when you eat a ketogenic diet.

    Normally, carbohydrates supply most of the energy in our diets – anywhere from 50 to 70%. All digestible carbohydrates (fiber is a non-digestible carbohydrate) are broken down into glucose, a simple sugar molecule that is then transported around the body and converted to other energy-rich molecules that cells can use to carry out the thousands of chemical reactions essential for life. A key intermediary molecule in this process is acetyl, a 2-carbon molecule. Glucose must be converted to acetyl before it can be used to supply energy; fat molecules must also be broken down to form acetyl before they can be used to supply energy.

    These acetyl molecules combine with CoA to form acetyl CoA, which feeds into the Citric Acid Cycle, an essential metabolic step. Another key molecule for the Citric Acid Cycle is oxaloacetate. This can be supplied by both carbohydrates and protein, but not by fat. To summarize, our bodies need both acetyl and oxaloacetate to run the Citric Acid Cycle and convert the energy to a form that all cells can use. A diet with a mix of carbohydrates, fat, and protein will supply plenty of acetyl and plenty of oxaloacetate, but a diet very high in fat and very low in carbohydrates will supply a lot of acetyl and very little oxaloacetate.

    This, the imbalance of acetyl and oxaloacetate in the liver, is the essential condition for ketosis. When this occurs, the body must use a different type of reaction to produce useful energy. The excess acetyl from fat is converted into a type of molecule known as a ketone body, which can be used by most cells in the body for energy.

    Ketosis can occur for several reasons, not just as a result of the ketogenic diet. During fasting, blood glucose is very low and the body must rely exclusively on stored fat, resulting in the same acetyl oversupply. During endurance exercise, the body also starts drawing on fat stores and converting excess acetyl to ketone bodies. In addition, ketosis can occur during uncontrolled diabetes, when insufficient insulin is produced to signal glucose uptake and cells must rely on fat instead.

    Who Should Follow the Ketogenic Diet?

    Most people who are young to middle-aged, relatively fit, and do not suffer from acute or chronic disease can follow the ketogenic diet without problems. If you are older than fifty, in poor physical health, or suffer from chronic diseases such as diabetes, you may be able to

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