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    The Essential Ketogenic Diet Cookbook For Beginners and Experts: 100 Ketogenic Diet Recipes For Weight Loss (Low-Carb, High-Fat Recipes)
    The Essential Ketogenic Diet Cookbook For Beginners and Experts: 100 Ketogenic Diet Recipes For Weight Loss (Low-Carb, High-Fat Recipes)
    The Essential Ketogenic Diet Cookbook For Beginners and Experts: 100 Ketogenic Diet Recipes For Weight Loss (Low-Carb, High-Fat Recipes)
    Ebook199 pages1 hour

    The Essential Ketogenic Diet Cookbook For Beginners and Experts: 100 Ketogenic Diet Recipes For Weight Loss (Low-Carb, High-Fat Recipes)

    By Charles Deonte

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    About this ebook

    Do you want to achieve full body performance, lose weight, look good and be healthy? This ketogenic diet cookbook will give you all that and more. 

    Inarguably, the ketogenic diet has remained effective for years with several wonderful results recorded. This cookbook unravels the wonders of the ketogenic diet in a simple yet comprehensive way that both beginners and experts can relate to. This cookbook is an action-oriented package that will help you fully transition into ketosis, help you remain sustained in ketosis, help you shed excess weight and protect you from several diseases. 

    This cookbook will usher you into the endless possibilities of the ketogenic diet, with 100 delicious, easy and effective recipes that will transform you in a short while. For easier access, each recipe has been grouped under the following categories: Breakfast Recipes, Lunch Recipes, Dinner Recipes, Desserts, Snacks and Nibbles, Beverages, Keto Bread Recipes, Chicken and Turkey Recipes, Pork Recipes, Seafood, Appetizers, Side, Sauces and Staples. 

    You can eat your cake and also have it with tasty and satisfying meals combined with happiness, good health and longevity.
     
    LanguageEnglish
    PublisherMarkHollis
    Release dateApr 21, 2018
    ISBN9788832534443
    The Essential Ketogenic Diet Cookbook For Beginners and Experts: 100 Ketogenic Diet Recipes For Weight Loss (Low-Carb, High-Fat Recipes)

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      Book preview

      The Essential Ketogenic Diet Cookbook For Beginners and Experts - Charles Deonte

      Mayo

      Introduction

      What you eat everyday affects you in no small measure. Looking good, beautiful and feeling good is everyone's desire, but only a small number of people actually back their desires with actions.

      Losing weight has become a trending issue, with various strategies and ideas on how to effectively lose weight. So many of this weight loss strategies are often very strenuous, time consuming and habitually unsuccessful. Many of those lose-weight-fast schemes can be harmful to your body and your general wellbeing.

      The ketogenic diet plan has been around for years and has gotten so much attention lately due the unparalleled results that people are getting from the program. The ketogenic diet plan gives you the opportunity to lose weight steadily and healthily with a healthy change from your regular diet. The ketogenic diet strategy is a progressive diet plan that guides you towards eating healthy high-fat meals and very reduced carbohydrates, as a result, your body is compensated with a healthy and sustained weight loss until your body weight is just right.

      Understanding The Keto Diet

      The ketogenic diet otherwise known as keto diet is a low carb high fat (LCHF) diet strategically designed to lower your body's insulin levels, consequently turning your body into a fat burning machine. At first, the ketogenic diet was intended to control and treat epileptic patients in the early 1900s by some medical researchers. In time, several other benefits of the ketogenic diet were discovered. This special diet burned off fat quickly, helping the body achieve full performance, good health, mental health and weight loss.

      Conventionally, the body uses glucose produced by carbohydrates as the main source of energy. The body chooses glucose as a source of energy because it is the simplest molecule that can be converted and used. The Ketogenic diet induces an alternative energy source and fuel for the body, which is gotten from ketones in the blood and not from glucose. Ketones, which are small bodily fuel molecules are created from fat breakdown in the liver through the process of ketosis. These small bodily fuel molecules become a substitute for glucose (blood sugar) - which is in short supply on the ketogenic diet. The process of burning ketones as bodily fuel instead of glucose is known as ketosis. When the body starves, ketosis occurs naturally to ensure continued existence.

      The ketogenic diet plan intentionally increases your blood ketone levels until a specific peak is reached and your body translates into a ketosis state. During ketosis, the liver reduces fat into glycerol and fatty acids, this process is otherwise known as beta-oxidation. This condition causes speedy, balanced and continuous weight loss until your body weight becomes stable and healthy.

      Our bodies become accustomed to whatever we feed it with, as a result, the goal of a well sustained ketogenic diet is to compel your body into a carbohydrate-starved situation and NOT a calorie-starved situation.

      The idea is to substitute the carbohydrates with more fats, consequently rewarding your body with healthy weight loss, full first-class body performance and good health. Being on a strict ketogenic diet routine ensures and compels your body into becoming a fat burning machine running on high-fat generated energy known as ketones instead of glucose.

      The Keto Diet Approach

      The traditional ketogenic diet approach gives emphasis to eating 75% fat, 20% protein and 5% carbs - this approach to the ketogenic diet is total, strict and 100% drastic. If the strict keto approach seems too drastic, you can opt for a revised ketogenic diet option. The strict approach to the ketogenic diet can be adapted for some people who may not be able to handle the radical reduction of their carb intake to 5%. This adapted ketogenic diet approach will still induce weight loss in those people in a safe and less extreme way.

      The strong supervision of children on a strict ketogenic diet is highly advised by ketogenic diet specialists. People who are on medical prescriptions, who have existing diabetes and/or high blood pressure conditions should also be closely supervised when on the strict keto diet. A physically fit and healthy adult can be on a strict keto diet plan with less supervision, if they are aware of the strange warning signals of harmful side effects that results from the diet such as; brain fog and excess exhaustion that goes beyond 5-7 days.

      The ketogenic diet is designed to rid the body of blood sugar (glucose) gotten from foods that are high in carbohydrates, and in turn, the body is enhanced to burn fat rapidly. The body is forced to run on an alternative energy source once glucose becomes drastically reduced, hence the fat burning miracle!

      The Keto Diet Meal Guide

      The stricter the ketogenic diet plan, the quicker the translation into ketosis. Try not to eat more than 15g of carbs every day. And your carbs should be gotten from veggies, nuts and dairy.

      The success of the ketogenic diet is based on how ketogenic compliant you are to eating 'ketogenically' right.

      Don't Eat

      Starch: legumes, beans, potatoes, etc.

      Tubers: yams, potato, etc.

      Refined Carbs:  wheat, cereals, pasta, bread, etc.

      Sugar: maple syrup, agave, honey, etc.

      Fruit: oranges, banana, apples, etc.

      Grains: cereals, rice, corn, wheat, etc.

      You Can Eat

      Fats: saturated fats, high fat salad dressing, coconut oil, etc.

      Berries & Avocado: blackberries, raspberries, etc.

      Sweeteners: monk fruit, erythritol, stevia, etc.

      High Fat Dairy: high fat cream, butter, hard cheese, etc.

      Seeds & Nuts: Sunflower seeds, walnuts, macadamias, etc.

      Leafy Greens: spinach, kale, etc.

      Vegetables (above the ground): cauliflower, broccoli, etc.

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