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    Ketogenic Diet
    Ketogenic Diet
    Ketogenic Diet
    Ebook112 pages1 hour

    Ketogenic Diet

    By Sarah Sparrow

    ()

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    About this ebook

    Sarah Sparrow

    What is the ketogenic diet? Is it safe and will it help you lose weight? Is it something that

    you can do on a long term to keep the weight off?

    If you are want to learn about ketogenic diet and the benefits it can give to your body, this book

    will give you all the answers you need to discern if this diet is for you or not.

    Through this ketogenic diet guide, you can learn:

    - What is ketogenic diet

    - Why is it called the ketogenic diet

    - What it does to the body

    - What are its benefits

    - What you must eat and not eat while on a ketogenic diet

    - What are the short-term and long-term effects of the ketogenic diet

    - What makes it different with other low-carb diets

    - What misconceptions people have about the ketogenic diet

    - and more!

    Plus it comes with quick and easy recipes you can try to get you started on your Ketogenic Diet

    LanguageEnglish
    PublisherSarah Sparrow
    Release dateApr 18, 2017
    ISBN9781386927068
    Ketogenic Diet

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      Book preview

      Ketogenic Diet - Sarah Sparrow

      Table of Contents

      Ketogenic Diet | The Ultimate Beginner’s Guide Towards Weight Loss: | How To’s, Tips, Tricks, and Quick & Easy Ketogenic Recipes | Sarah Sparrow

      Ketogenic Diet

      The Ultimate Beginner’s Guide Towards Weight Loss:

      How To’s, Tips, Tricks, and Quick & Easy Ketogenic Recipes

      ––––––––

      Sarah Sparrow

      ––––––––

      PUBLISHED BY:

      Sarah Sparrow

      Copyright © 2017

      ––––––––

      All rights reserved

      Disclaimer

      The information contained in this book is for general information purposes only. The information is provided by the authors and, while we endeavor to keep the information up to date and correct, we make no representations or warranties of any kind, expressed or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the book or the information, products, services, or related graphics contained in the book for any purpose. Any reliance you place on such information is therefore strictly at your own risk.

      Table of Contents:

      Part I- The Basics of Ketogenic Diet

      Chapter 1- Definition

      Chapter 2- Is it Safe?

      Chapter 3- What You Can Benefit From It

      Chapter 4- What To Eat

      Chapter 5- What Not To Eat

      Part II- All About Ketosis

      Chapter 6- Understanding Ketosis

      Chapter 7- Signs Your Body Is Under Ketosis State

      Chapter 8- Possible Short-Term and Long-Term Side-Effects of Ketosis

      Part III- Difference of Ketogenic Diet to Other Types of diet

      Chapter 9- Ketogenic Diet VS Paleo Diet

      Chapter 10- Ketogenic Diet VS Mediterranean Diet

      Chapter 11- Ketogenic Diet VS Bulletproof Diet

      Chapter 12- Ketogenic Diet VS South Beach Diet

      Chapter 13- Ketogenic Diet VS Zone Diet

      Part IV- Myths About Ketogenic Diet

      Chapter 14- Popular Myths About Ketogenic Diet

      Part V- Tips for A Successful Long-Term Ketogenic Diet

      Chapter 15- Track Everything You Eat

      Chapter 16- Plan Your Meals In Advance

      Chapter 17- Get Yourself the Right Amount of Sleep

      Chapter 18- Surround Yourself with Supportive People

      Chapter 19- Give Yourself A Reward

      Part VI- Quick and Easy Ketogenic Recipes

      Chapter 20- Breakfast

      Chapter 21- Lunch and Dinner

      Chapter 22- Side and Condiments

      Chapter 23- Snacks

      Chapter 24- Desserts

      Part I- The Basics of Ketogenic Diet

      Chapter 1- Definition

      If you have dieted before this point, you most likely understand the basic concept. Eat less, exercise more, lose the weight. For some people, it isn't that simple! In fact, the Ketogenic Diet will introduce a whole new way to look at your body. Take a moment and think about the last thing you ate. Was it healthy for you? Up until this point, you probably haven't been treating your body the way you should. It shouldn't come as a surprise that it isn't treating you well right back! That is why you most likely have some excess weight that you are dying to get rid of.

      On the ketogenic diet, you will be turning your body into a machine. Instead of using food to burn energy, you will start to burn fat once you reach ketosis. This diet is low carbohydrates and more protein. You have most likely heard about the Atkins diet and the Low Carb & High Fat Diet. While these aren’t strictly ketogenic diets, they end up being this way by pure accident. The main difference between these diets is the amount of protein.

      The ketogenic diet was designed to end in ketosis. This is why it is incredibly important to understand ketosis, how to reach your optimal ketone level, and how to measure it. Later in the chapter, we will be covering everything that you need to know to get you started on your way. Our goal is to help you achieve your own personal goals. Whether it is to lose weight, get healthier, or any other reason, we are behind you 100%!

      What you may not know is that there are a few different versions of the ketogenic diet. By understanding the difference, you can then make the best decision for yourself. Whether you are looking to lose weight, lower your blood pressure, or minimize the symptoms of diabetes, there is a version for everyone!

        Standard Ketogenic Diet (SKD)

      This version is going to be your typical ketogenic diet. As you will be learning a bit more later, it is all about taking in a low number of carbs, a high amount of fat, and just a moderate amount of protein.

        High-Protein Ketogenic Diet

      As you probably figured, this is much like your typical ketogenic diet. There is more protein involved. Where the standard is 20% protein, this diet will be around 35% protein. If you feel confuse by the percentage, don’t worry, we will be going over macros in a later chapter.

        Cyclical Ketogenic Diet (CKD)

      If you have a hard time cutting carbs from your diet, this may be the choice for you. In the cyclical ketogenic diet, you will have higher carb refeeds. An example would be you having 5 days of strictly following the ketogenic diet, followed by two days of carb refeeds.

        Targeted Ketogenic Diet (TKD)

      If you just can’t give up working out, this will be your best option. While on the targeted diet, you will be able to consume carbs any time around your workout.

      Fat Burning

      True, there are amazing benefits of this ketogenic diet (as we will be going over in our next chapter) but let’s be honest; you are here because you want to lose weight! As we mentioned, the ketogenic diet is a way to use fat as fuel. As you will recall, this happens when your insulin levels drop. This is when using fat stores to burn energy will come into play. Studies have shown this is the best way to try to lose weight.

      For many diets, it is usually suggested that you avoid carbohydrates in order to lose weight. In fact, this method has been used for at least 150 years! The question is, what is so bad about carbohydrates? If you weren’t already aware, it is carbohydrates that stimulate insulin in your system. What is insulin in charge of? That’s right; it controls the fat storage in your body! It is no surprise that you should be avoiding carbohydrates like the plague!

      For many people, carbohydrates make up a majority of their diet. While in theory, eat less, lose more is a great concept, but it isn't exactly practical. This is the reason most people will gain the weight back within a year. The big epidemic is focusing on calories. When you do this, you ignore your hunger. It will also ignore the way your body takes care of the fat it stores. Instead of looking at food as they enemy, you need to look at food as more than calories. Instead, we will focus on food that helps burn that fat in your body, and keeps you satisfied at the same time!

      When you start your ketogenic diet, you will be working with your body instead of constantly fighting against it. Think of your past diet attempts; did they go well for you? Now, we will try to use your body to your advantage. We first do this by altering your hormone balance. Once you lower your insulin and enable your stored body fat, you will find that you have more energy and don’t want to eat as often!

      Once your body is in more optimal shape, the ketogenic diet can

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