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    The Ketogenic Diet Cookbook: The Complete Guide To Healthy Low Carb And High Fat Keto Recipes
    The Ketogenic Diet Cookbook: The Complete Guide To Healthy Low Carb And High Fat Keto Recipes
    The Ketogenic Diet Cookbook: The Complete Guide To Healthy Low Carb And High Fat Keto Recipes
    Ebook161 pages1 hour

    The Ketogenic Diet Cookbook: The Complete Guide To Healthy Low Carb And High Fat Keto Recipes

    By Madison Smith

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    About this ebook

    Do you want to lose that fat and give your body a nice physique without health hazards or missing out on your favorite meals? If your answer is yes then this book is all you need, get ready as we explore the ketogenic world together.


    Ketogenic diets offer you the benefits of losing excess body weights without starving yourself, it frees you from hunger and gives you a better control over your appetite, it helps to reduce blood sugar and pressure, it increases your body energy and cholesterol readings and can be used to control epilepsy in children and some young adults.


    This Ketogenic Diet Cookbook is a complete guide to low carb and high fat foods. In this book you will learn everything you need to know about the ketogenic diet; how it works, how the body transitions into a state of ketosis. This book contains 100 easy ketogenic diet recipes with clear and simple instructions.


    The recipes in this book have been divided into sub categories for an easier reading such as; breakfast, lunch, dinner, desserts, appetizers and side dishes.

    LanguageEnglish
    PublisherPublishdrive
    Release dateJan 28, 2018
    The Ketogenic Diet Cookbook: The Complete Guide To Healthy Low Carb And High Fat Keto Recipes

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      Book preview

      The Ketogenic Diet Cookbook - Madison Smith

      Recipe

      INTRODUCTION

      What Is A Ketogenic Diet?

      A low carbohydrate, high fat, moderate protein diet in which the body system produces ketones in the liver in place of glucose to be used as energy is known as a ketogenic diet. It is also known as a low carb diet, keto diet or low carb high fat (LCHF) etc.

      When you consume foods that are high in carbohydrate, the body system produces glucose and insulin. Glucose is the simplest molecule in the body that can be reproduced to be used as energy, so it is usually chosen over every other source of energy. While the insulin serves as the catalyst that takes the glucose around the body via the bloodstream.

      Since carbohydrate is the source of the primary form of energy in the body, the fats consumed are not being used instead they are stored in the body but when you reduce the intake of carbohydrate food the body is induced into a ketosis state.

      Ketosis is a natural process the body embarks on when the food intake is low in other to survive. While in this state, the body system produces ketones; ketones are formed from the breakdown of fats in the liver.

      What Are Ketones

      When you replace the excess intake of carbohydrate with that of fats, the body begins to burn ketones as the primary source of energy. Optimal levels of ketone offer many health, physical, weight loss and metal performance benefits.

      Types Of Ketone Bodies

      There are three known ketone bodies which are water-soluble molecules that are created by the liver from fatty acids.

      1. Acetoacetate

      2. Beta-hydroxybutyrate

      3. Acetone

      These ketone bodies are picked up by the extra-hepatic tissues and processed into acetyl-CoA which is then transported into the citric acid cycle and is oxidized in the mitochondria for energy.

      Types of Ketogenic Diets

      There are three major types of ketogenic diets being practiced, they include:

      Standard Ketogenic Diet: This ketogenic diet comprises of low-carb, high-fat and moderate protein consumption. It consists of 75% fats, 20% proteins and 5% carbohydrate.

      Cyclical Ketogenic Diet: In this kind of ketogenic diet, there's a period of ketogenic dieting days followed by higher-carbohydrate intake and so on. For example, 1 week of ketogenic diet days followed by 3 days of higher-carbohydrate days.

      Targeted Ketogenic Diet: This kind of ketogenic diet gives you the opportunity to increase the consumption of carbohydrates during your workout period.

      The standard ketogenic diet is the only kind of ketogenic diet that have been studied, researched and is usually recommended, most especially for beginners. The other two types of ketogenic diets are more advanced and are usually undertaken by athletes and bodybuilders.

      CHAPTER 1 - ADVANTAGES OF A KETOGENIC DIET

      Almost everybody can benefit from eating a low-carb, high-fat and moderate protein diet. There are many advantages of being on a ketogenic diet; like weight loss, enhanced energy levels to therapeutic medical benefits.

      Weight Loss

      Since ketogenic diets burn up the fats in the body for energy, it reduces the amount of fats stored in the body thereby resulting in weight loss.

      Medically, the ketogenic diet has put forth more effective results when compared to low-fat and high-carb diets.

      Mental Focus

      Research has shown that ketones has an effective impart in increasing our brain's functionalities because when you take a lower amount of carbohydrate and higher intake of fats you avoid spikes in blood sugar and this results into improved focus and concentration. Many people go on a ketogenic diet just to increase their mental performance.

      Blood Pressure

      Some blood pressure problems are related with excessive weight and with ketogenic diets being one of the best means of losing weights blood pressure problems associated with excess weights are well taken care of.

      Control Blood Sugar

      Due to the type of foods consumed on a ketogenic diet, the blood sugar levels are naturally reduced. Ketogenic diets have been proven to be a more effective way to control and prevent diabetes compared to low-calorie diets.

      Increased Energy & Normalized Hunger

      With ketones being a more dependable source of energy, you will feel more energized during the day and with fats being naturally more satisfying you end up feeling more satisfied for a longer period of time.

      Epilepsy

      One of the major advantages of the ketogenic diet is that it allows less medications to be taken while still offering excellent control in the treatment of epilepsy. Since the early 1900's, the ketogenic diet has been used to treat epilepsy effectively, it is one of the most generally used therapies for treating children with uncontrolled epilepsy.

      CHAPTER 2 - KETO FLU

      Keto flu is a type of flu new ketoers experience when starting newly on a ketogenic diet but most times it dies out after some few days.

      When changing to a ketogenic diet, you might feel some slight uneasiness like cramps, nausea, fatigue or headache but don't be alarmed there are ways to reduce and even cure yourself of these flus.

      Reasons For Keto Flu

      There are a

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