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    Keto Diet: A Beginners Guide With a Step By Step 14 Days Meal Plan for Fast Weight Loss While Being Healthy and Energized
    Keto Diet: A Beginners Guide With a Step By Step 14 Days Meal Plan for Fast Weight Loss While Being Healthy and Energized
    Keto Diet: A Beginners Guide With a Step By Step 14 Days Meal Plan for Fast Weight Loss While Being Healthy and Energized
    Ebook156 pages1 hour

    Keto Diet: A Beginners Guide With a Step By Step 14 Days Meal Plan for Fast Weight Loss While Being Healthy and Energized

    By Clarissa Archer

    ()

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    About this ebook

    Are you planning to start a new diet regime? 
     Do you wish you had an easier way to stick on your diet so you can finally achieve your dream body? 
    Keto diet is a low carb with a high level of fat diet that has many similarities with low carb and Atkins diets. Generally, this type of food involves reduced carbohydrate intake and replacing it with fat. The reduction in carbohydrate intake will put your body into a ketosis metabolic state. When this occurs, your body will become efficient in burning fats to produce energy. On the other hand, it will turn fats into ketones in the liver which will supply energy to the brain. 
    Keto diets are responsible for reducing insulin and blood sugar levels in your body. This process, together with the increased ketones, will have numerous health advantages on the body.
    This ketogenic diet book has been designed to kick-start your ketogenic meal plan so that you can lose weight, have high levels of energy, and become healthier each day.

     This guide will take you through the following elements: 
    - what the keto diet is
    - how to enter ketosis
    - tips to stay on track
    - a 14-day meal plan with full recipes and nutritional information
    - and much much more

    Get your copy today! 

    LanguageEnglish
    PublisherManny88
    Release dateJan 3, 2019
    ISBN9781386660781
    Keto Diet: A Beginners Guide With a Step By Step 14 Days Meal Plan for Fast Weight Loss While Being Healthy and Energized

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      Book preview

      Keto Diet - Clarissa Archer

      KETO DIET

      A Beginners Guide With a Step By Step 14 Days Meal Plan for Fast Weight Loss While Being Healthy and Energized

      Copyright 2019 - All Rights Reserved – Clarissa Archer

      ––––––––

      ALL RIGHTS RESERVED. No part of this publication may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author.

      Table of Contents

      Introduction:

      Chapter 1: What is the Ketogenic Diet?

      How to test for Ketosis

      Calories and Macronutrients

      Ketogenic Revolution

      CHAPTER  2- Entering Ketosis

      Keto Flu

      Carbohydrate Withdrawal

      How to Become Keto Adapted

      CHAPTER 3- Health Benefits of a Keto Diet

      chapter 4- Types of Keto Diets

      chapter 5- How to Stay on Track

      CHAPTER 6- Keto Best Exercises

      How Does Exercise Fit in With Ketosis?

      Types of Exercises

      chapter 7- Keto Meal Plan

      Customizing Meal Plan

      Kitchen Essentials

      14 Day Lunch and Dinner Keto Diet Recipes

      DAY 1 KETO LUNCH

      DAY 1 KETO DINNER

      DAY 2 LUNCH

      DAY 2 KETO DINNER

      DAY 3 KETO LUNCH

      DAY 3 KETO DINNER

      DAY 4 KETO LUNCH

      DAY 4 KETO DINNER

      DAY 5 KETO LUNCH

      DAY 5 KETO DINNER

      DAY 6 KETO LUNCH

      DAY 6 KETO DINNER

      DAY 7 KETO LUNCH

      DAY 7 KETO DINNER

      DAY 8 KETO LUNCH

      DAY 8 KETO DINNER

      DAY 9 KETO LUNCH

      DAY 9 KETO DINNER

      DAY 10 KETO LUNCH

      DAY 10 KETO DINNER

      DAY 11 KETO LUNCH

      DAY 11 KETO DINNER

      DAY 12 KETO LUNCH

      DAY 12 KETO DINNER

      DAY 13 LOW CARB LUNCH

      DAY 13 KETO DINNER

      DAY 14 KETO LUNCH

      DAY 14 KETO DINNER

      chapter 8- Keto Diet Supplements

      Conclusion:

      Other Books By Clarissa Archer

      Did you enjoy this book?

      Introduction:

      Welcome to this training manual for the Kindle,  your beginner guide with a step by step 14-day meal plan for fast weight loss while being healthy and energized.

      This ketogenic diet book has been designed to kick-start your ketogenic meal plan so that you can lose weight, have high levels of energy, and become healthier each day.

      In this book, you will learn more about what the keto diet is, how to enter ketosis, tips to stay on track, and benefits of going ketosis amongst other useful information. I have also provided a 14-day meal plan with full recipes and nutritional information. Therefore you will find entering ketosis to be more comfortable and enjoyable.

      Read on and get enlightened!

      Chapter 1: What is the Ketogenic Diet?  

      Keto diet is a low carb with a high level of fat diet that has many similarities with low carb and Atkins diets. Generally, this type of food involves reduced carbohydrate intake and replacing it with fat. The reduction in carbohydrate intake will put your body into a ketosis metabolic state. When this occurs, your body will become efficient in burning fats to produce energy. On the other hand, it will turn fats into ketones in the liver which will supply energy to the brain.

      Keto diets are responsible for reducing insulin and blood sugar levels in your body. This process, together with the increased ketones, will have numerous health advantages on the body.

      According to recent research that was conducted a few years ago in the United States of America, with the help of other scientists from around the world, keto diets can help you to improve your body health by helping you lose weight.

      Your body will take three to seven days to enter into the ketosis metabolic state. Once your body has entered ketosis, you will be using fat to generate energy instead of carbohydrates. This will include the fat you consume and the fat already stored in your body.

      How to test for Ketosis

      You can use a simple procedure to test yourself to confirm whether you have entered ketosis a few days after you have begun to consume keto diet meals. It is advisable to do a ketone test procedure. It will show you the level of ketone components in your urine. In case the result produces a high level of concentration, then you know that you have successfully transitioned to ketosis metabolic state.

      What to know about fats

      Sometimes you may assume or think that eating a lot of fats is terrible and harmful to your health. The truth of the matter is that many studies with more than one million subjects have come up with similar conclusions. In their findings, consuming monounsaturated and saturated fats has no adverse effects on human health. Most fats are essential and suitable for human health. For instance, fatty acids and amino acids are crucial when it comes to your survival.

      Consuming the right fat is vital, especially when you have decided to enter a keto diet or a low carbohydrate diet where fats make up about seventy-five percent of your day to day caloric intake. Therefore when you are on a keto diet, most of your fat intake must consist of monounsaturated and saturated fats. Fats will be identified by the level that is dominant in the components. For instance, virgin olive oil is approximately seventy percent monounsaturated and therefore it is considered to be monounsaturated. On the other hand, butter is approximately sixty-eight percent saturated, and consequently, it is regarded as saturated fat.

      When you are on a ketogenic diet meal, you should consume good fats such as saturated fats. Saturated fats are found in cream, coconut oil, eggs, palm oil, butter, lard, meat, and ghee. Monounsaturated fats are also good for your keto diet plans. They are found in avocados, virgin olive oil, macadamia nut oil, and avocado oil. You can also consider consuming natural trans fats found in dairy products and meat from animals that feed on grass. Omega-3 is another good source of lipids for your keto diet plan. It is considered a natural polyunsaturated fat. You can get this type of fat from chia seeds, flaxseed, fish and fish oil. But you should avoid consuming foods with a high level of omega-6. These products may include but are not limited to legumes and nuts. If you have to eat them, consume them in small quantities. The ratio of omega-6 to omega-3 must be equal or close to 1:1.

      Bad fats to avoid include processed polyunsaturated fats and processed trans fats. On processed polyunsaturated fats you should avoid seed oils and vegetables such as soybean, sesame, peanut, sunflower, and canola. Processed trans fats include margarine, commercially baked goods, and fast foods as they are bad fats when you are on a keto diet.

      Saturated fats are good for your health when you are on a keto diet. According to studies, saturated fats do not increase the chances of heart complications and diseases. Recently there have been several studies revealing that there is not enough evidence showing that saturated fats increase the risk of being affected by heart diseases, though government agents around the world have been condemning saturated fats as a source of heart problems.

      Additionally, saturated fats can increase the level of concentration of large low-density lipoprotein. Note that cholesterol is very crucial for your body. It is the one responsible for making some types of hormones such as cortisol and testosterone which are vital to our wellbeing. Low-density lipoprotein acts as a taxi to the cholesterol, and it takes it all around the body through the blood system. Low-density lipoprotein consists of four different sizes. These sizes include very small, small, intermediate, and large.

      Very small and small low-density lipoprotein are minute to penetrate the walls of arteries, and they are responsible

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