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    Ketogenic Diet
    Ketogenic Diet
    Ketogenic Diet
    Ebook294 pages2 hours

    Ketogenic Diet

    By Andrea J. Clark

    ()

    Read preview

    About this ebook

    Do you want to lose weight, but you don't want to listen to complicated keto books?

    Are you looking for a quick and easy-to-understand ketogenic diet guide?

    Do you need a done-for-you ketogenic meal plan with weekly shopping lists and recipes?

    If you answered yes to the questions above, allow me to explain why this book is your absolute best choice.

    Why this book is perfect for you:

    This two-in-one bundle is the ultimate ketogenic diet guide you will ever need. It is designed for newbies who want to lose weight with the ketogenic diet but don't want to waste time listening to unnecessary information.

    The Complete Ketogenic Diet for Beginners, the first book in this set, is focused on delivering a complete understanding on the ketogenic diet and how it works. It will provide you with the keto clarity you need for success. You will learn all the health benefits, myths, and tips and tricks to make the most out of the ketogenic diet.

    After educating yourself on the basics, you'll be more than ready to move on to 30-Day Ketogenic Meal Plan, the second book in this set. This done-for-you ketogenic meal plan includes a five-week, 30-day ketogenic meal plan, as well as weekly shopping lists. There are also more than 70 high-fat, low-carb recipes with a macronutrient breakdown to take the guesswork out of your awesome new lifestyle.

    To recap, here's what you'll get when you download today:

    • How to lose weight fast with the simple keto diet without much exercise
    • Exactly what to eat and what to avoid on a ketogenic diet
    • Useful tips to get the most out of keto and boost self-worth, self-respect, and self-love
    • Over 70 delicious and fat-melting recipes that break down calories, carbs, fat, and proteins
    • Over 15 bonus low-carb keto bread recipes
    • The full 30-day keto weight-loss and health-improvement meal plan
    • Weekly shopping list for effortless meal prep
    • And much more!

    Everything is laid out step-by-step for you. All you have to do is follow the advice and meal plan in this book and watch as the pounds melt effortlessly off your body.

    Are you ready to become a fat-burning machine in 2019? If you are, then scroll up and buy your copy of Ketogenic Diet: Ultimate 2-in-1 Weight Loss Bundle today!
     

    LanguageEnglish
    PublisherAndrea J. Clark
    Release dateJan 30, 2019
    ISBN9781386529569
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      Book preview

      Ketogenic Diet - Andrea J. Clark

      Ketogenic Diet: Ultimate 2-in-1 Weight Loss Bundle

      Andrea J. Clark

      Copyright © 2018 by Andrea J. Clark

      All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

      Disclaimer

      This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the author and the publisher are not engaged in rendering medical, health, or any other kind of personal or professional services in the book. The reader should consult his or her medical, health or other competent professional before adopting any of the suggestions in this book.

      The author and publisher are not responsible for the results that come from the application of the content within this book. This applies to risk, loss, personal or otherwise. This also applies to both direct and indirect application of the information contained in this publication.

      Contents

      Book 1: The Complete Ketogenic Diet for Beginners

      Introduction

      I. The Ketogenic Lifestyle

      1. What is The Ketogenic Diet?

      2. Ketogenic Diet Benefits

      3. A Closer Look at Keto

      4. What to Eat on a Ketogenic Diet

      5. Five Easy Steps To Go Keto

      6. Easy Tips and Tricks for Beginners

      7. Help! I Still Have Questions

      Conclusion

      Book 2: 30-Day Ketogenic Meal Plan

      Introduction

      I. 30-Day Keto Meal Plan - Weekly Meal Plans

      1. Week One Meal Plan & Shopping List

      2. Week Two Meal Plan & Shopping List

      3. Week Three Meal Plan & Shopping List

      4. Week Four Meal Plan & Shopping List

      5. Week Five Meal Plan & Shopping List

      II. Amazing Keto Recipes

      I. The Basics

      Cauliflower Rice

      Cauliflower Pizza Crust

      Keto Coconut Rosemary Bread

      Keto Sesame Buns

      Zoodles (Zucchini Noodles)

      II. Breakfast recipes

      Avocado Coconut Milk Shake

      Bulletproof Coffee

      Chia Pudding Berry Smoothie bowl

      Cinnamon Breakfast Ricotta Crème

      Cinnamon Chia Pudding

      Creamy Avocado Cacao Chia Shake

      Frozen Berry Breakfast Shake

      Keto Cream Cheese Pancake

      Low-Carb Sour Cream Blueberry Muffin

      Peanut Butter Shake

      III. Lunch recipes

      Avocado Caesar Salad

      Cilantro Lime Shrimp Scampi with Zucchini Noodles

      Citrus Tilapia

      Cheddar Taco Rolls

      Creamy Avocado Pesto Zoodles with Bacon

      Easy Tuna Salad

      Fajitas bowl

      Feta and Walnut Salad

      Goat Cheese Omelet

      Grilled Salmon & Veggies

      Keto Fat Head Pizza with Pepperoni

      Keto Quiche Lorraine

      Low-Carb Bolognese Zoodles

      Oven Roasted Brussels Sprouts with Bacon and Cheese

      Roasted Chicken Thigh & Veggies

      Salmon Salad

      Sausage Casserole

      Sausage Crust Pizza

      Taco Salad

      Turkey and Avocado Salad

      Thai Zoodles (Pad Thai)

      IV. Dinner recipes

      Bacon Cheeseburger Soup

      Bacon Wrapped Peanut Butter Cheese Burger

      Baked Buffalo Chicken Tender

      Cauliflower Mac & Cheese

      Cheesy Zucchini Gratin

      Cheesy Broccoli Soup

      Chicken Sausage & Vegetable Skillet

      Chicken Broccoli Stir-Fry

      Chorizo Stuffed Poblano Peppers

      Creamy Keto Butter Chicken Curry

      Crispy Chicken Wings

      Coconut Lime Marinated Skirt Steak

      Crockpot Beef Stew

      Crockpot Pulled Pork

      Dijon Mustard Chicken with vegetables

      Garlic Parmesan Salmon

      Grilled Tri-Tip Steak

      Indian-style Chicken with Broccoli

      Lettuce Wrap Cheeseburger

      Mexican Meatloaf

      Spaghetti Squash Burrito Bowls

      Thai Chicken Coconut Soup (Tom Kha Gai)

      Thai Lettuce Wrap

      Zucchini Chicken Enchiladas

      V. Snacks recipes

      Easy Keto Vanilla Ice Cream

      Kale Chips

      Keto Brownies

      Keto Pizza Chips

      Parmesan Chips

      Peanut Butter Cookie

      Pecan Peanut Butter Bars

      VI. Fat Bombs Recipes

      Coconut Keto Candy

      Minty Chocolate Fat Bombs

      Strawberry Cheesecake Minis

      Crunchy Avocado Bombs

      Keto Parmesan Pesto Dip

      Sour Cream Bacon Dip

      VII. Keto Bread recipes

      Cinnamon Bread

      Coconut Rosemary Bread

      Herb Bread

      Jalapeño Bacon Bread

      Keto Pumpkin Loaf

      Thanksgiving Bread

      Cauliflower Buns

      Keto Buns

      Low-Carb Easy Bagels

      Sesame Buns

      Gluten-Free Low-Carb Pancakes

      Lemon Blueberry Muffins

      Low-Carb Cinnamon Waffles

      Easy Almond Flour Pizza Crust

      Parmesan And Almond Pizza Crust

      Cheesy Keto Crackers

      Low-Carb Sea Salt Crackers

      Cheesy Garlic Breadsticks

      Pizza Breadsticks

      Conclusion

      Author’s Note

      Book 1: The Complete Ketogenic Diet for Beginners

      Introduction

      A New Kind of Diet

      You are curious about the Ketogenic lifestyle, and you are wondering if it’s for you. Maybe you’re a little or a lot overweight but ready to lose it. Maybe you want to get your diet, your body, and your life back under control again. Maybe you want high energy and fat loss without having to feel hungry all the time, because you’ve been down this road before. You’ve restricted your diet, counted calories, and maybe even cut out gluten. You lost some weight, but then you gained it right back. You’re tired of feeling hungry, worn out, and riding a roller coaster of weight loss and weight gain.

      What if I told you that there is a diet out there that will melt the fat right off of your body? At the same time, you get to feel full and eat really delicious food. It may seem hard to believe, but it’s true! The diet is called the Ketogenic Diet.

      What is the Ketogenic Diet? It’s a simple concept based on one truth. It’s something we’ve all been getting wrong for years. But don’t worry! It’s a simple idea. Once you can unlearn this idea, you’ll feel the weight fall off of your body. What is this simple fact? Eating fat doesn’t make you fat.

      I know! Crazy, right? All these years you bought low-fat milk, and low-fat cheese, thinking you were making the healthy decision for your health and your family. But actually, it’s all those processed foods, those extra sugars, and all those carbohydrates that have been making you fat.

      That’s right. Cutting out carbs, not just gluten, not just bread or pasta, but almost all carbs, and replacing them with high-fat foods will lead to weight loss.

      It may sound crazy, but through the chapters in this book, you’ll soon find that this diet is science backed, logical, and easy to follow. This all comes down to how your body works. Read the book, then make the commitment for 30 days to follow Keto and see all the changes you can bring into your life.

      About This Book

      In the chapters of this book, you will be guided step-by-step to a complete understanding of the Ketogenic diet. You’ll know how it works, why it works, what foods to eat, and how to eat them. You’ll learn tips and tricks, and find the answers to all your burning questions about Keto.

      I’m so excited for you to read this book and discover the absolute miracle of the Ketogenic Diet. I’ve been Keto for over a year and it has absolutely revolutionized my weight loss, health, and vitality. I hope you’ll join me on this journey, and by the end of the book, I challenge you to make a commitment to Keto for 30 days. After that, you’ll never look back!

      The Ketogenic Lifestyle

      What is The Ketogenic Diet?

      At this point, you may be thinking, "ok, that’s wonderful that this diet gets such great results, but I’ve been down this road before, and diets don’t work."

      Sure, normal diets don’t work. Counting calories all day every day while you work your body to exhaustion at the gym; that doesn’t work. But there is a diet that does work. There is a diet that allows you to eat until you feel full, exercise enough but not too much, and will give you unbelievable results that stand the test of time.

      What is this miracle diet? You guessed it! It’s the Ketogenic diet. The Ketogenic diet has worked for people all across the world, and is gaining in popularity every day. You can find forums full of people online supporting each other and leading each other to success on this incredible diet.

      I’m here to tell you about the Ketogenic diet because I am one of those people. A few years ago I was overweight, tired, and miserable. I’d tried several diets in the past, had moderate success, but I always gained the weight back, without fail. Then a friend introduced me to Keto, and everything changed. Suddenly I was eating delicious food, feeling full, and losing weight. And as of right now, I’ve maintained my goal weight for over a year.

      If you want to have the same experience I had, keep reading. I’m here to share with you everything that I have learned and researched, so that you can bring the Ketogenic diet into your life, and start seeing results.

      The Basics of the Ketogenic Diet

      Put quite simply, the Ketogenic diet is a high-fat, low carb, moderate protein diet. Got it? Great. Now let’s get into the specifics. It is really quite simple. Once you get started on it, you’ll find it to be very intuitive.

      All human bodies require three main macronutrients to survive: carbohydrates, proteins, and fats. For years, we have been taught that we need to eat a high carb, moderate protein, and low fat diet. But what has that really lead to? High rates of obesity, sickness, and poor health across the board. Eating high carb leads people to go on binges, eating too much, and making themselves sick. What if we change our thinking, and entirely change the focus of our diets?

      The Keto diet changes the focus from carbs to fat. On a Keto diet, you want your intake to be very high-fat, with close to zero carbohydrates. Most Keto practitioners eat 80% of their daily calories from fat. So what does that look like?

      1 gram of fat has 9 calories. So if you’re operating on a 2,000-calorie diet per day, you need 80% of that to come from fat. 80% of 2,000 calories would be 1,600 calories, or 178 grams of fat per day. Don’t worry, there isn’t this much math involved in day-to-day Keto eating!

      Okay, but what about the other two macronutrients? On a Keto diet, you’ll eat 80% fat, 15% protein, and only 5% carbs. Let’s continue with our 2,000-calorie example. 1 gram of carbohydrates and protein both have 4 calories. On a 2,000-calorie diet, you’ll want 15% to be protein, which works out to 300 calories, or 75 grams of protein. Carbs are even less ─ 5% of your 2,000 calories. That ends up being only 100 calories, or 25

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