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    Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle
    Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle
    Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle
    Ebook222 pages53 minutes

    Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle

    By Katherine Aaron

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    About this ebook

    Have you been wondering how are you going to lose that stubborn weight? You have exhausted all means to lose those fats, but all to no avail. You have been dreaming of that figure eight shape or that six pacts physique!
    A condition where your body will burns fat instead of carbohydrates for fuel is known as nutritional ketosis. This state is a robust approach to improve your health by consuming low-carbohydrates, moderate-protein, and high-fat diet.

    LanguageEnglish
    PublisherEWJ Publishing
    Release dateOct 10, 2018
    Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle

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      Book preview

      Ketogenic Diet for Beginners - Katherine Aaron

      Lifestyle

      Katherine Aaron

      TERMS & CONDITIONS

      All Rights Reserved

      No part of this cookbook may be reproduced or transmitted in any form whatsoever, electronics mechanical, including photocopying, or by any informational storage or retrieval system without expressed written, dated and signal permission from the author.

      Copyright © by Katherine Aaron (2018)

      Disclaimer

      The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

      Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.

      Readers are encouraged to seek professional help when is required.

      This guide is for informational purposes only and the author does not accept any responsibilities for any liabilities resulting from the use of this information.

      While every attempt has been made to verify the information provided here, the author cannot assume any responsibility for errors, inaccuracies or omission.

      Table of Contents

      Title Page

      Table Of Contents

      Introduction

      Understanding The Basics Of Ketosis

      What is Ketosis?

      Basic facts on Ketogenic Diets

      Benefits of Ketogenic Diet

      What You Should Know About Fats

      Good Fats and Bad Fats

      The Basics Of Ketogenic Diet

      Starting Ketogenic Diet

      Food to Eat and Not to Eat

      Diet Guidelines

      Ketogenic Ingredients List

      Kitchen Appliances and Tools

      Intermittent Fasting When On Ketogenic Diet

      The Ketogenic Risks And Concerns

      Risks and Concerns of Ketogenic Diet

      How to Stay Safe and Achieve Success

      The Ketogenic Diets Recipes

      Ketogenic Diets Recipes

      Smoothies

      Rhubarb N’ Strawberry Smoothie

      Strawberry with Coconut milk Smoothie

      Frozen Berry Smoothie

      Blackcurrant Shake

      Blueberries Milkshake

      Strawberry N’ Cheesecake shakes

      Avocado choc Strawberry Smoothie

      Keto Choco Smoothie

      Spinach and Almond Smoothie

      Keto Green Smoothie

      Groovy Protein Smoothie

      Delicious Green Smoothie

      Green Tea with Avocado Smoothie

      Keto Bowl Smoothie

      Pumpkin Fat smoothie

      Pumpkin coconut Shake

      No-sugar Vanilla Bean

      Orange almond Smoothie

      Keto Recipes for Veggies

      Keto low carb Overnight Oats

      Flaxseed keto Crispy Waffles

      Keto Eggplant

      Hemp Heart Keto

      Easy vegan Salad

      Noodle with Cream Sauce (low-carb)

      Zuchini Spiralized Salad

      Creamy Mushroom Soup

      Low Carb Almond N’ Tahini sauce

      Keto Vegan

      Low carb Creamy pepper soup

      Low Carb Zucchini pasta

      Keto Vegan Crack

      Avocado N’ Noodles

      Garlic Mashed Cauliflower and Rosemary

      Vodka Casserole with Cauliflower

      Roasted Cauliflower Curry

      Cheese Goat Cauliflower

      Delicious Almond keto

      Keto Recipes for Snacks

      Macadamia

      Dark Chocolate

      Beef Jerky

      Cheddar Cheese

      Raspberries

      Hard-boiled Eggs

      Peanuts

      Roasted Chicken drumsticks

      Greek Yogurt

      Stuffed bell Peppers

      Bulletproof Coffee

      Olive

      Almonds

      Egg Guacamole and Bacon

      Meat Salad (Chicken, Pork or Beef)

      String Cheese

      Nuts, Nuts Butters, or Seeds

      Other Snacks are;

      Avocado Chocolate Pudding

      Berry Cream Cheese

      Raspberries Crumble Keto

      Keto Blueberry Muffin

      Keto Chocolate Almond

      Delicious Strawberry Muffin

      Turmeric-Ginger Keto Cookies

      Keto Lemon Cookies

      Whipped Cream with Berries keto Cake

      Nutella (Homemade)

      Keto Chocolate Nutella

      Mac Keto Fat Bombs

      Egg Cheesecake Keto

      Chocolate Mounds Candies

      Ketogenic Recipes for Meats

      Keto Pizza Casserole

      Taco Keto Casserol

      Keto Cheeseburger low bacon

      Keto Rice Cauliflower

      Keto Cheese steak

      Keto Cheeseburger Bacon Soup

      Keto Dog chili Casserole Sauce

      Keto Salads

      Keto Mushroom Pizza

      Keto Meatloaf Bacon

      Low carb Cheddar Bacon Meatloaf

      Keto Chili Veggie

      Keto Taco Dish

      Veggie Beef with Spicy Cheese

      Low Carb Cabbage Soup

      Commonly Used Net Carb In Recommended Foods

      Measurement Conversion Tables

      Conclusion

      Introduction

      When I started the ketogenic diet plan my initial goal is to shed extra pounds as I have struggled all my life about the weight. My desire is to accomplish this goal no matter how difficult it may be. There are many weight loss plans but what drew me into ketogenic diets as a means to lose weight is strict limit to consumption of carbohydrates. This is a way to choose fat as fuel against using carbohydrates.

      I have been having interest in life hacking that would make me to have control over my body and this ketogenic diet plan happen to be a way to train my body in such as to prefer fat as fuel over carbohydrates. Another benefit of this diet plan that attracted to me is its claims that it reduces hunger and appetite.

      A condition where your body will burns fat instead of carbohydrates for fuel is known as nutritional ketosis. This condition is a powerful approach to improve your health by consuming low-carbohydrates, moderate-protein and high-fat diet.

      You may be wondering why this type of diet? Since the norms is the best diet is not to consume too much dietary fat and eat too much of carbohydrates, especially healthy whole grains. Your body will break down into glucose when you consume carbohydrates. Glucose is simple sugars which quickly raise the blood sugar levels. Then your body will produce insulin that will reduce the spikes in the blood.

      However, it is surprising that medical studies have shown that consuming more fats and fewer carbohydrates is beneficial to health. This ketogenic diet plan can help to stabilize blood sugar, lose weight, increase energy, improve mental focus, balance hormones etc. American Diabetes Association (ADA's) in its 2012 data states that out of every 3 adults in the United States 1 have prediabetes and 1 out of 10 has type2 diabetes.

      Also, information from the Centers for Disease Control and Prevention (CDC) in its own data states that since 1980s the number of obese adults in the United States has risen from 15 percent to 35 percent, and this increase was majorly contributed to change in diet which was consuming too much carbs.

      Majority of fats are good and essential to your health, no wonder there are essential amino acids and essential fatty acids. Each gram of fat contains 9 calories compare to both of each gram of carbohydrates and protein that contain just 4 calories.

      Consuming more of fats and protein and reduction of carbohydrates would make your body to adjust and convert the fats and protein into ketone for energy, this is known as ketosis. The ketogenic originates from the word ketosis.

      This comprehensive beginner book on ketogenic diet provides guide to high fat living that is not like others. This is not a traditional ketogenic book but the one that will give you freedom to decide what is the best for your body and health. The types of recipes and strategies to prepare them lead you to end of food obsession and cravings.

      What this book will also provide is how to help you on what condition you are now such as struggling with weight loss, autoimmune conditions, hormonal problems, or chronic health problems.

      It is my hope and belief that this comprehensive book will be able to give you knowledge and confidence to start ketogenic diet plan.

      Chapter 1

      Understanding the basics of Ketosis

      What is Ketosis?

      This is a condition that occurs when the carbohydrates are not easily accessible in the body and the body turns to fat to make use of the required energy. This would make the liver in the body to break down fats into some substances known as fatty acids and

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