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    Ketogenic Diet Secrets: Who It's For, Why It Works, and 50+ Quick and Easy Recipes to Get You Started
    Ketogenic Diet Secrets: Who It's For, Why It Works, and 50+ Quick and Easy Recipes to Get You Started
    Ketogenic Diet Secrets: Who It's For, Why It Works, and 50+ Quick and Easy Recipes to Get You Started
    Ebook149 pages1 hour

    Ketogenic Diet Secrets: Who It's For, Why It Works, and 50+ Quick and Easy Recipes to Get You Started

    By Raza Imam

    ()

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    About this ebook

    Dear Reader,
    Are you looking for a simple, easy to understand, no-nonsense ketogenic diet guide that you can use in the next 15 minutes?

    If so, then this book is JUST for you.

    Imagine getting up and running with the ketogenic diet in the next 15 minutes.

    Imagine cooking amazing, mouth-watering recipes that are quick and easy to make.

    I wrote this guide to be simple, easy to understand, and ACTIONABLE - especially with beginners in mind.

    I reveal the secrets to get you started on the ketogenic diet fast.

    I even include over 50 easy to follow ketogenic diet recipes. 

    Here's exactly what you'll discover in this ketogenic diet cookbook: 

    • How the ketogenic diet really works
    • The top benefits of the ketogenic diet
    • Exactly what to eat (and what not to eat)
    • The most helpful tips to get you into ketosis - FAST
    • Supplements and workouts while on the ketogenic diet
    • 50+ mouth-watering quick and easy ketogenic diet recipes

    Perfect for both beginners and experienced ketogenic dieters, this concise, actionable guide is literally a "crash course" on the ketogenic diet. 

    This is book 1 in the "Keto for Beginners" series. 

    So scroll up and get this ketogenic diet recipe book now! 

    LanguageEnglish
    PublisherRaza Imam
    Release dateMar 7, 2019
    ISBN9781386776277
    Ketogenic Diet Secrets: Who It's For, Why It Works, and 50+ Quick and Easy Recipes to Get You Started

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      Book preview

      Ketogenic Diet Secrets - Raza Imam

      Table of Contents

      KETOGENIC DIET: 2

      Beginners Guide To Delicious Ketogenic Diet Recipes 2

      Introduction 5

      Chapter 1 How The Ketogenic Diet Works? 7

      Chapter 2 Benefits Of The Ketogenic Diet 11

      Chapter 3 Ketosis 13

      Chapter 4 What To Eat 18

      Chapter 5 What To Avoid 23

      Chapter 6 Helpful Tips & Pitfalls to Avoid 29

      Chapter 7 Supplements And Workouts On the Ketogenic Diet 34

      Chapter 8 Breakfast Recipes 37

      Green Smoothie Keto Breakfast 37

      Scrambled Eggs w/ Guacamole Topping 38

      Breakfast Lemon Thyme Muffins 39

      Bowl of Matcha Smoothie 41

      Coconut Coffee and Ghee 42

      Poached Egg w/ Spring Soup 43

      Brie Balls & Salted Caramel 44

      Old-Fashioned Steak and Eggs 45

      Carbonara Balls 47

      Low Carb & Gluten Free Breakfast Casserole ala Monte Cristo 48

      Hot Beef bacon and Avocado Balls 49

      Salami & Olive Rollups 51

      Egg, Beef sausage, & Cheese 52

      Chapter 9 Lunch Recipes

      Tamari Marinated Steak Salad 54

      Chicken Bites Wrapped in Garlic Beef bacon 56

      Sardines Mustard Salad 57

      Chicken Noodle Soup 58

      Baby Zucchini Avocado Burgers 60

      Broccoli Beef bacon Salad w/ Coconut Cream & Onions 62

      Easy Sauté Zucchini Beef w/ Cilantro & Garlic 63

      Tuna Avocado Salad 64

      Curried Tuna Balls 65

      Chicken Skin Crisps with Aioli Egg Salad 66

      Shrimp with Garlic Sauce 68

      Chicken Skin Crisps Satay 69

      Chicken Skin Crisps Alfredo 71

      Mediterranean Rollups 73

      Smoked Salmon and Crème Fraîche Rollups 75

      Chapter 10 Dinner Recipes

      Thai Chicken & Rice 76

      Ghee Garlic Pan-Fried Cod 78

      Cauliflower Tabbouleh Salad 80

      Bistek and Onions 81

      Thai Chicken & Rice 82

      Stir-Fried Spinach Almond 84

      Skewered Grilled Chicken w/ Garlic Sauce 85

      Creamy Chicken Tomato Basil Pasta 87

      Slow Cooked Lemon Rosemary Chicken 89

      Sunflower Butter Salmon w/ Onions 91

      Chicken Skin Crisps with Spicy Avocado Cream 92

      Sweet-Savory Baked Avocado w/ Coconut & Pecans 93

      Baked Avocado Crab Dynamite 94

      Spicy-Creamy Sesame Beef 95

      Thai Fish w/ Coconut & Curry 96

      Chapter 11 Dessert Recipes

      Almond Butter Fudge 98

      Low Carb & Gluten-Free Bourbon Chocolate Truffles 99

      Sugar-Free, Low Carb Chocolate Mousse 100

      Rosemary Panna Cotta and Sour Cream 102

      Creamy Lemon Bars 103

      Dark Chocolate Orange Truffles 105

      Gorgonzola Panna Cotta 107

      Pumpkin Pie Mousse 108

      Herbs & Goat Cheese Panna Cotta 109

      Coconut Blueberry Cream Bars 111

      Panna Cotta Infused w/ Turmeric 113

      Low-Fat Peach Cobblers (Sugar-Free) 114

      Cheesy Prosciutto Cup Muffin 115

      Chocolate Chia Pudding 116

      Salty PB Cup Fudge 117

      Conclusion

      Introduction

      The ketogenic diet, sometimes referred to as the keto diet, is a diet that includes a variety of high-fat, low-carb meals. It works similar to the Atkins diet, or other low-carb diets that people eat. 

      The keto diet works by significantly reducing your intake of carbohydrates and replacing them with healthy fats. By doing this, you put your body into a metabolic state that is called ketosis. When ketosis happens, your body becomes more efficient at burning fat for energy. This is achieved by the liver turning fat into ketones which supply energy for your brain. 

      There are many other health benefits associated with this diet as well. Some of these other benefits of this diet include its ability to reduce blood sugar and insulin levels. All of these perks combined have been shown to have a significant amount of health benefits associated with them. We will look further into these health benefits of this diet in a few moments. 

      There are four different types of ketogenic diets that you can follow. For this book, we will primarily focus on the standard ketogenic diet. However, it is important to understand the other diet styles and how they may be able to benefit you. The four additional types include:

      • Standard Ketogenic Diet: this diet consists of low carbs (5%), a moderate amount of protein (20%), and a high fat (75%) intake. 

      • High-Protein Ketogenic Diet: this variation of the diet is similar to the standard ketogenic diet, but differs in one primary aspect: it contains a higher protein content. It looks more like this: a low carb (5%), a moderate protein (35%) and a higher but still moderate fat (60%) intake. 

      • Cyclical Ketogenic Diet: this is one of the two versions of the ketogenic diet that is used by athletes and bodybuilders. This is typically the diet variation that is chosen by those who perform high cardio activities in high amounts. It follows a schedule that generally looks like this: 5 days of ketogenic diet, 2 days of high-carb intake. 

      • Targeted Ketogenic Diet: this version of the diet is also primarily used by athletes or bodybuilders, however this one is more often used by high-resistance trainers. Those who use this diet eat a standard ketogenic diet, but increase their carb intake around workouts. 

      Out of all four of the ketogenic diet styles, only the standard and high-protein variations have been studied extensively for their health values. The cyclical and targeted versions are more advanced and intense versions of the diet, and as stated, are primarily used by athletes and bodybuilders. They have not had any significant amount of research done to prove whether or not their more beneficial than the standard and high-protein variations, however it is believed that they do have more benefit to those who adopt higher activity levels through either cardio or high-resistance training. 

      How The Ketogenic Diet Works

      Ketosis is the term that refers to a metabolic state in which your body is burning fat at an extremely high rate and your entire body, including your brain, runs on fat. This is because fat provides the basis for ketone bodies, where the energy molecules are found in the blood, like sugar. These energy molecules become fuel for your brain after they are converted from fat into ketones in the liver. 

      Your blood stream must have low levels of insulin in order to encourage ketone production. Therefore, the lower your insulin levels are, the higher your ketone levels will be. When this happens, you have reached a state that

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