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    Keto Meal Prep 2019: A Step by Step 30-Days Meal Prep Guide to Make Delicious and Easy Ketogenic Recipes for a Rapid Weight Loss
    Keto Meal Prep 2019: A Step by Step 30-Days Meal Prep Guide to Make Delicious and Easy Ketogenic Recipes for a Rapid Weight Loss
    Keto Meal Prep 2019: A Step by Step 30-Days Meal Prep Guide to Make Delicious and Easy Ketogenic Recipes for a Rapid Weight Loss
    Ebook295 pages2 hours

    Keto Meal Prep 2019: A Step by Step 30-Days Meal Prep Guide to Make Delicious and Easy Ketogenic Recipes for a Rapid Weight Loss

    By Stefano Villa

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    About this ebook

    Are you looking for new ketogenic diet recipes?

    Are you hoping to free up more of your week? 

    Are you interested in what meal prepping can offer you?

    'Keto,' from the word ketosis, is made from Ketones, the term for the body's energy molecules. This is a second source of energy for the body that is utilized when glucose (blood sugar) is insufficient to meet the body's needs. Ketones are generated when the number of carbohydrates (the major source of glucose) consumed is very little, in combination to a limited amount of protein (additional protein is converted into glucose.) Under these conditions, the liver converts fat to ketones which are then transported into the bloodstream. The body cells use this as a source of energy, like glucose. They can also be utilized by the brain. This is essential, as the brain cannot get its energy directly from fat, and it is a rapid energy-consuming organ. 'Keto,' from the word ketosis, is made from Ketones, the term for the body's energy molecules. This is a second source of energy for the body that is utilized when glucose (blood sugar) is insufficient to meet the body's needs. Ketones are generated when the number of carbohydrates (the major source of glucose) consumed is very little, in combination to a limited amount of protein (additional protein is converted into glucose.) Under these conditions, the liver converts fat to ketones which are then transported into the bloodstream. The body cells use this as a source of energy, like glucose. They can also be utilized by the brain. This is essential, as the brain cannot get its energy directly from fat, and it is a rapid energy-consuming organ.

    Here's a sneak preview of what's inside of this book:

    what's keto and how to get started

    a 28 meal plan

    tons of ketogenic recipes

    tips and tricks of a ketogenic lifetsyle

    a FAQ

    and much much more!!!

    LanguageEnglish
    PublisherWhiteFlowerPublsihing
    Release dateSep 3, 2020
    ISBN9781386556244

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      Book preview

      Keto Meal Prep 2019 - Stefano Villa

      Keto Meal Prep 2019

      A Step by Step 30-Days Meal Prep Guide to Make Delicious and Easy Ketogenic Recipes for a Rapid Weight Loss

      Stefano Villa

      © Copyright 2020 - All rights reserved – Stefano Villa.

      The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

      Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.

      Legal Notice:

      This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

      Disclaimer Notice:

      Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

      By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

      Table of Contents

      Introduction

      Chapter 1. Ketosis Explained

      Making Fat Burning as Beneficial as Possible

      Ketones Provide Energy for the Brain

      Are Carbohydrates Needed by the Brain?

      Benefits of Ketosis

      Ketosis aides healthy weight loss

      Ketosis enhances mental and cognitive health

      Ketosis prevents and manages chronic illnesses

      Chapter 2. Ketogenic Diet

      What is the Ketogenic Diet?

      Working Out Your Macronutrient Ratio

      Carbohydrates

      Fat

      Proteins

      Why Do You Need to Start a Ketogenic Diet?

      What to Eat and What Not to Eat

      Quality

      Fats and oils

      Proteins

      Fruits and Vegetables

      Dairy

      Beverages

      Grains and sugars

      Chapter 3. Disadvantages of a Ketogenic Diet

      Hypoglycemia

      Keto Flu

      Sugar cravings

      Dizziness and drowsiness

      Decreased strength and physical performance

      Hypoglycemia prevention strategies

      HPA Axis Dysregulation

      Disrupted Sleep Patterns

      Heart palpitations

      Techniques to balance blood sugar

      Frequent urination

      Constipation

      Diarrhea

      Muscle cramps

      Ensuring proper hydration and mineral balance

      Keto Breath

      Keto Breath Solution

      Precautions for Certain Situations

      Exogenous Ketones

      Chapter 4. Starting a Ketogenic Diet

      Who Should Start a Ketogenic Diet Plan?

      If you are struggling with inflammation, try keto.

      If you enjoy high-fat foods, try keto.

      If you have a body that has high a tendency to store fat, try keto.

      If you want to lose weight quickly, try keto.

      If you're experiencing continuous heartburn, Try keto.

      If you have diabetes, don't try keto.

      If you're recovering from an eating disorder, don't try keto.

      If your gallbladder has been removed or if you have had bariatric surgery, don't try keto.

      10 Things To Do To Combat Keto Flu Toxins During The 28 Days.

      Things to look forward to

      Metabolic-detoxifying and kick start keto

      Macro-balancing and keto ready

      Ketosis

      Chapter 5. How to Get Started

      Tips for going out days

      How to place your order

      What restaurants are good

      Sample keto restaurant meals

      What you need to watch out for

      Preparing ahead

      Chapter 6. 28-Day Diet Plan

      Week 1

      Shopping List

      Day One to Seven

      Week 2

      Shopping List

      Day Eight to Fourteen

      Week 3

      Shopping List

      Day Fifteen to Twenty-One

      Week 4

      Shopping List

      Day Twenty-two to Twenty-eight

      Chapter 7. Ketogenic Diet Recipes

      Almond Lemon Cake Sandwiches

      Inside Out Bacon Burger

      Bacon & Mozzarella Meatballs

      Bacon Infused Sugar Snap Peas

      BBQ Pulled Chicken

      Buffalo Chicken Strips

      Bulletproof Coffee

      Chai Spice Mug Cake

      Bacon Cheddar Explosion

      Cheddar Chorizo Meatballs

      Cheesy Scrambled Eggs

      Cheesy Spinach

      Chicken Roulade

      Buffalo Chicken Strip Slider

      Bacon, Cheddar & Chive Mug Biscuit

      Orange & Cinnamon Beef Stew

      Coffee & Red Wine Beef Stew

      Crispy Curry Rubbed Chicken Thigh

      Drunken Five Spice Beef

      Cheesy Frittata Muffins

      Fried Queso Fresco

      Lemon Rosemary Chicken

      Keto Szechuan Chicken

      Not Your Caveman's Chili

      Omnivore Burger with Roasted Almonds & Creamed Spinach

      Bacon Wrapped Pork Tenderloin

      Red Pepper Spinach Salad

      Roasted Pecan Green Beans

      Shrimp & Cauliflower Curry

      Simple Lunch Salad

      Keto Snickerdoodle Cookies

      Low Carb Spice Cakes

      Chicken and Bacon Sausage Stir Fry

      Taco Tartlets

      Thai Peanut Chicken

      Vanilla Latte Cookies

      Vegetable Medley

      Chapter 8. Ketogenic Smoothie Recipes

      Shopping List

      Fruit

      Dairy-Free Nut Milk

      Vegetables

      Miscellaneous

      Chocolate Almond Smoothie

      Pumpkin Pie Smoothie

      Green Smoothie

      Honeydew and Avocado Smoothie

      Carrot Asparagus Green Smoothie

      Avocado Raspberry Smoothie

      Triple Green Smoothie

      Almond Berry Smoothie

      Kale and Brazil Nut Smoothie

      Calming Cucumber Smoothie

      Spiced Cashew Butter Smoothie

      Spiced Chocolate Smoothie

      Orange Coconut Smoothie

      Banana-Lettuce Smoothie

      Keto-Friendly Snacks

      Chapter 9. Ketogenic Diet Success Tips

      Tips and Tricks for Maintaining the Diet

      Starting a ketogenic diet

      Carbohydrate guides

      Prepare your kitchen

      Ease into it

      Remain hydrated and replenish electrolytes

      Planning Meals for Long-Term Success

      Meal planning

      Meal prep

      Be prepared

      Try not to make it complicated

      Chapter 10. FAQ

      Is a keto diet safe?

      What Signals Will You See To Help You Know That Your Body Has Entered Ketosis?

      Is a Keto Diet Harmless for the Kidneys?

      Will I Be Able to Eat Dairy and Nuts on Keto?

      How Do I Know If I'm in Ketosis? Do I Need to Measure Ketones?

      On a Ketogenic Diet, is it Necessary That I Monitor my Calories and Macros?

      Low Carb and Keto, are they the same?

      Are Carbs Needed For Body Functioning?

      Isn't All This Fat Unhealthy?

      I'm Vegan/Vegetarian. Would I Still be Able to do Keto?

      I Started Doing Keto Only a Few Days Ago. Why Am I Feeling So Exhausted and Weak?

      How Long Does It Take to Get Into Ketosis?

      How Long Does It Take to be Fat-Adapted?

      Why Am I Not in Ketosis?

      In the Case of High Cholesterol, is a Ketogenic Diet Safe?

      Would I Be Able to Have Organic Products on a Keto Diet?

      Would I Be Able to Have Dairy on Keto?

      What Differentiates a Low-carb Diet from a Keto Diet?

      To Accelerate the Loss of Weight Should I Target High Ketone Levels?

      At what time would it be advisable for you to test ketone levels?

      Is Keto Harmless During Pregnancy?

      While on a Ketogenic Diet, Am I Permitted to Have Cheat Meals?

      On Keto is it Possible That I Lose Muscle Mass? Would I be able to Build More Muscle On Keto?

      If I begin Keto, Will my Athletic Performance go Downhill?

      Are Supplements Necessary for me During Keto?

      I'm Craving Carbs/Sweets, What Should I Do?

      I Have Entered Ketosis and Not Losing Weight. What am I to do?

      Am I in Need of Exogenous Ketones?

      In Conjunction with Keto, What are the Other Things that I Can Do to Better my Health?

      Will I Gain All The Lost Weight Back If I Choose To Stop My Keto Diet?

      Would I be able to Do Keto Long Term?

      How long can someone be on a keto diet?

      Conclusion

      Sources

      Introduction

      It’s possible that you have been informed for years or even decades to consume a great amount of whole-grain carbohydrates and stay away from saturated fat at all costs — fat is, however, not bad for you. Fat, maybe saturated fat especially even helps your body run like a well-oiled machine would. The ketogenic diet’s basis is the human body’s need for fat, which encourages that as an individual you should obtain a large portion of your calories—about 75 percent—from fat and just 5 to 10 percent from carbohydrates. The rest of the calories are obtained from proteins of high-quality.

      The ketogenic diet is neither a novel trend nor is it a fad diet. Actually, it’s been available for decades. In the 1920s, it was utilized as the main method of treatment for hard-to-control epilepsy in young kids—and it was remarkably efficient. It eventually fell out of fashion with the increasing presence of anti-seizure drugs. Even if that fix implied the potential for more side effects, individuals preferred a quick solution. Individuals following nutritional ketogenic diets today report weight reduction, increased energy levels, better mood, enhanced concentration, and mental clarity.

      Nevertheless, mainstream press and even a few healthcare experts tend to present the ketogenic diet in a negative light. Just like fat, ketones, which are compounds made when the body starts to utilize fat in place of carbohydrates for energy, do not have a good reputation. Majority of the worries surrounding ketones and the ketogenic diet are unwarranted or are a consequence of confusion between the two terms ketosis and ketoacidosis.

      This confusion and assumptions about the ketogenic diet—like the idea that all types of fat are bad for you—might be presenting barriers that are not necessary to their use as therapeutic tools in the hand of the physician as stated by the European Journal of Clinical Nutrition

      At this point let us put the rumors to rest and understand why fat is not only good but is basic to the maintenance of optimal health. Actually, sugar, carbohydrates, and processed vegetable oils are responsible for weight gain and the increasing incidence of chronic health conditions to a great extent. Carbohydrates limitation and replacement with both saturated and unsaturated fats—the ketogenic diet’s basis—is not only capable of helping you lose weight, but it can also help you remain healthy for years to come.

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      Chapter 1. Ketosis Explained

      'Keto,' from the word ketosis, is made from Ketones, the term for the body's energy molecules. This is a second source of energy for the body that is utilized when glucose (blood sugar) is insufficient to meet the body's needs. Ketones are generated when the number of carbohydrates (the major source of glucose) consumed is very little, in combination to a limited amount of protein (additional protein is converted into glucose.) Under these conditions, the liver converts fat to ketones which are then transported into the bloodstream. The body cells use this as a source of energy, like glucose. They can also be utilized by the brain. This is essential, as the brain cannot get its energy directly from fat, and it is a rapid

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