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    Ketogenic Instant Pot: the Ultimate Guide With 101 Easy Recipes for Fast and Healthy Meals
    Ketogenic Instant Pot: the Ultimate Guide With 101 Easy Recipes for Fast and Healthy Meals
    Ketogenic Instant Pot: the Ultimate Guide With 101 Easy Recipes for Fast and Healthy Meals
    Ebook228 pages1 hour

    Ketogenic Instant Pot: the Ultimate Guide With 101 Easy Recipes for Fast and Healthy Meals

    By Allyson C. Naquin

    ()

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    About this ebook

    Are you considering getting rid of a few extra pounds or just getting a healthier body overall? 

    Maybe you find yourself trying to regain control or avoiding one of the world's famous chronic illnesses such as diabetes or hypertension?

    Regardless of which option you may find yourself in it may be reason enough to consider a dietary lifestyle change. The Keto diet plan may be able to solve most, if not all of the issues you are facing, and what better way to create these delicious, healthy meals that with an Instant Pot. 

    In this book Ketogenic Instant Pot: you will get:

    • A breakdown of the Ketogenic Diet
    • A guide on how to use the Instant Pot to achieve the best results from your Keto lifestyle
    • 101 delicious Ketogenic Instant Pot Recipes with easy instructions and a nutritional breakdown of the number of calories, fat, protein, and carbs that they will add to your diet. 
    • Tips and tools to help you get started when transitioning as well as to stay on track.
    • And so much more!

    It may sound like a huge step but it's really not that hard once you have the basic information down, and we've got you covered in that regard. This Ketogenic Instant Pot Cookbook we act as a beginner's guide as it will introduce you to the Keto diet, explaining exacting what it is and the benefits of the diet then equip you with a few tools, tips, and easy Instant Pot recipes to get you started. 

    Life is often times running too fast for us actually to get anything down for ourselves but it's time to stop and think about you! It's your day to become a better, healthier you. So grab snuggle up to a copy of this Ketogenic Instant Pot Cookbook and let's show you how to take your second step.

    Pick Up Your Copy Today!

    LanguageEnglish
    PublisherAllyson C. Naquin
    Release dateOct 17, 2018
    ISBN9781386564812
    Ketogenic Instant Pot: the Ultimate Guide With 101 Easy Recipes for Fast and Healthy Meals

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      Book preview

      Ketogenic Instant Pot - Allyson C. Naquin

      Copyright 2018 by Allyson C. Naquin - All rights reserved.

      The following eBook is reproduced below with the goal of providing information that is as accurate and as reliable as possible. Regardless, purchasing this eBook can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within, and that any recommendations or suggestions made herein are for entertainment purposes only. Professionals should be consulted as needed before undertaking any of the action endorsed herein.

      This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States.

      Furthermore, the transmission, duplication or reproduction of any of the following work, including precise information, will be considered an illegal act, irrespective whether it is done electronically or in print. The legality extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with an express written consent of the Publisher. All additional rights are reserved.

      The information in the following pages is broadly considered to be a truthful and accurate account of facts, and as such any inattention, use or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.

      Additionally, the information found on the following pages is intended for informational purposes only and should thus be considered, universal. As befitting its nature, the information presented is without assurance regarding its continued validity or interim quality. Trademarks that mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

      INTRODUCTION

      Congratulations on your decision to go Keto! Grab a seat and get comfy because before we start cooking, we are going to be showing you how this small step is going to transform both your body and your mind to more healthier versions.

      Let’s get you started by explaining a bit more to you about the actual Keto diet that falls under the low carb branch of diets, and introducing you to the Electric Pressure Cooker which is the main appliance we will be using in the recipes features in this cookbook.

      The Low Carb Diet

      A low carb diet is a lifestyle change that restricts certain carbohydrates. Only the ‘bad’ carbs are restricted, so natural carbs found in fruits and vegetables are mostly acceptable on these diets. The carbs that this meal plan restricts are known as refined carbs which include pasta, bread, and sugary foods. There are four main subsets of a low carb diet, one of which is the Ketogenic Diet.

      The ketogenic diet (keto for short) is another low carb high protein subset of the low carb diet. It is said that a keto diet is great for weight loss as it can transform your body into a lean, mean, fat-burning machine. This is due to the fact that while on a keto diet the body produces ketones in your liver that it uses for energy seeing that there is limited starch.

      This diet would be based mainly on:

      Meats

      Poultry

      Fish

      Eggs

      Leafy Greens

      Vegetables that grow above ground

      High Fat Dairy

      Nuts and seeds

      Avocado and berries

      Natural low-carb sweeteners

      Natural fats – (like coconut oil)

      On the other hand, you want to try and avoid:

      Grains

      Fish or pork that are factory farmed

      Artificial sweeteners

      Refined oils (like canola, and margarine)

      Products labelled low carb, low- fat, or diet

      Milk

      Alcoholic & sweet drinks

      Tropical, high carb fruits (like pineapples, mango, grapes, etc.)

      Juices (even 100% fruit juices)

      Soy products & wheat gluten

      The Electric Pressure Cooker

      It’s time to introduce you to the Electric Pressure Cooker! If you don’t already know what it is, then you are definitely in for a treat. The Electric Pressure Cooker is really a miracle cooker; it is an amazingly versatile piece of household appliance that has grown in popularity over the past few years. This revolutionary multi-cooker comes equipped with 7 different

      functions. That’s right you will literally be getting the abilities of 7 different home appliances with just on the cooker.

      The newer version of the Electric Pressure Cooker, version 7.0 allows you to cooks meals that would generally be made in a pressure cooker, slow cooker, steamer, rice cooker, warming pot, yogurt maker, and a sauté pan.

      There is also an older model of the Electric Pressure Cooker, version 6.0 that functions much like its newer counterpart except that it does not offer the yogurt making function. However, it is just as versatile as 6 functions in a single cooker greatly outweigh most other appliances.

      The Low Carb Diet & The Electric Pressure Cooker

      A low carb meal is generally high in protein, and there is no better appliance to cook a juicy, and tender serving of protein than in an Electric Pressure Cooker. If you are more into low carb slow cooking making delicious stews, soups, and sauces then the Electric Pressure Cooker has got you covered with its slow cooking function. Then for thicker, inexpensive cuts of meat then the pressure cooking function of the Electric Pressure Cooker would be your go to for that day.

      To sum it up, any lifestyle change is maintained by adding in versatility to the mix, and that is exactly what the Electric Pressure Cooker offers on every day of the week.

      CHAPTER 1: The Ketogenic Diet Plan

      This diet is an extreme low-carb, moderate-protein, high-fat diet. It relies on the management of certain macronutrients that forces the body into a state of Ketosis - hence the name KETO-genic. Ketosis is a state that the body enters when its deprived of the sugars from carbohydrate and sugary food (glucose). When this happens, the body is forced to use stored fats and Ketones (that are created by the liver) for energy. That, of course, is an over simplified explanation, but that’s basically it in a nutshell.

      Tip to Keep in Mind:

      It’s vital to remember that even though you may be starving your body of glucose, you are NOT actually starving yourself! EATING IS IMPORTANT! You can eat plenty of food to keep you full and satisfied while losing weight and gaining energy at the same time.

      Did you know?

      The Ketogenic diet was first formulated and named in the 1920’s as a method of controlling epilepsy. Scientists figured out that by reducing sugar and carbs, the body’s metabolism acted in a way that was very similar to the way it reacts to fasting. Fasting has been used as a therapeutic method for centuries.

      Understanding the tools & tips needed when following a Keto diet

      Using an app to track your macros

      When you just start out on a Keto diet on of the first things you should do is search around for a reputable Keto calculator app. Ruled.ME has a really good one that you can try. It will ask you to enter general information used for weight management such as your age, gender, weight, height, activity level, body fat percentage, and to determine whether your goal is to lose weight or to simply maintain. The calculator will then work out all of the information you need in regards to your calorie intake and the breakdown of macronutrients. The calculator will provide you will the exact number of fats, carbs, and proteins you should be eating a day, in grams. For example, here is my calculation based on my personal details:

      Calories: 1611

      Fats: 142 grams

      Protein: 63 grams

      Carbs:  20 grams

      Once you have calculated your particular needs, then voila! You now have a clear idea of how to plan your meals. It’s a great idea to download an app such as My Fitness Pal, log in your macro goals, then add in all of your foods to make sure they fit the correct requirements. It does take a few days to get the hang of it, but it becomes second nature pretty quickly!

      Always create shopping list with Keto friendly foods before heading to the store

      Print out a list of yes foods and no foods and stick it to your fridge. By having this list handy, you will be able to quickly plan meals and grab snacks without wondering, Am I allowed this?

      I recommend writing out a full shopping list to take to the supermarket with you for your first Keto shop. By filling your pantry, fridge, and freezer with Keto-friendly foods, your meal planning will be much easier. Below is a sample shopping list. When it comes to fresh veggies such as lettuce and spinach, it’s best to buy them as-needed as opposed to buying a whole lot of fresh veggies at once, as you might not get through them all and they’ll go to waste. Buy lots of frozen goods such as frozen berries, beans and meat so you can store them away. Yogurt, butter, and cheese last a while, so it’s safe to stock up on them.

      Drink Lots of Water

      Remember to drink lots of water on the Keto diet, as sometimes the change in nutrients can cause headaches and constipation (more to come

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