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    The Keto Meal Prep Guide for Beginners Losing Weight Made Super Simple with 30-Day Low-Carb Meal Plan that Heals Inflammation and Restores Immune System for a Healthy Ketogenic Lifestyle
    The Keto Meal Prep Guide for Beginners Losing Weight Made Super Simple with 30-Day Low-Carb Meal Plan that Heals Inflammation and Restores Immune System for a Healthy Ketogenic Lifestyle
    The Keto Meal Prep Guide for Beginners Losing Weight Made Super Simple with 30-Day Low-Carb Meal Plan that Heals Inflammation and Restores Immune System for a Healthy Ketogenic Lifestyle
    Ebook262 pages4 hours

    The Keto Meal Prep Guide for Beginners Losing Weight Made Super Simple with 30-Day Low-Carb Meal Plan that Heals Inflammation and Restores Immune System for a Healthy Ketogenic Lifestyle

    By Seth Wilson

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    About this ebook

    Always hungry on your diet?

    Never know what to cook?

    Always wondering how many calories are in your food?

    Have delicious food pre-made for you at all times With this book you will never be wondering "what I should eat?"

    80% of diets fail because the person doesn't know what to eat. So they always revert back to their bad habits. 

    Make your life a whole lot easier. 

    Some of the recipes inside this are
    - Pesto Chicken with Mozzarella
    - Jalapeno Popper Chicken Casserole
    - Zucchini Pasta with Chicken
    -Crispy Keto Fried Chicken
    -Creamy Shrimp Alfredo 
    And Much more.

    Scroll up and get cookin!

    LanguageEnglish
    PublisherMC Publishing
    Release dateJul 3, 2019
    ISBN9781393188155
    The Keto Meal Prep Guide for Beginners Losing Weight Made Super Simple with 30-Day Low-Carb Meal Plan that Heals Inflammation and Restores Immune System for a Healthy Ketogenic Lifestyle

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      Book preview

      The Keto Meal Prep Guide for Beginners Losing Weight Made Super Simple with 30-Day Low-Carb Meal Plan that Heals Inflammation and Restores Immune System for a Healthy Ketogenic Lifestyle - Seth Wilson

      Introduction

      Deciding to follow a keto diet is one thing. Knowing exactly what keto meals to eat is another thing entirely. Many people run out of meal ideas after the first few days of starting out on a keto diet because they did not properly plan out their meals for the duration they intend to go on a keto diet. And even for those who want to follow a proper plan, they do not have meal ideas that are diverse. Eating the same food over and again tends to make people become easily bored and give up on keto.

      They are those who tend to rush into drastically taking off everything containing carbohydrates from their meals. In no time, they begin to suffer from adrenal fatigue or stress and soon give up the keto diet altogether.

      The Keto Meal Prep Guide for Beginners is designed to present you with meal ideas spanning over 30 days. They are keto meals that are created to gently shift your body into adjusting to the keto diet without causing much adverse effect on your body. As a matter of fact, the keto recipes presented here are delicious, exciting, and fun. They will make you forget that you are on a keto diet. And do not be surprised if your family and friends keep coming for more of these keto meals!

      Be flexible with the recipes in this book. They are not cast in stone. Feel free to change things that are not to your liking. Only be mindful that you are replacing ingredients with keto-friendly ones too. Moreover, I do not know what your budget is, neither do I know what your goal for following a keto diet is. I have, however, designed these moderate keto-meal plans which should suit most beginners, and I am confident that if you closely follow these meals, you will achieve your goals.

      Whether you follow a strict keto plan or not, these meal ideas are a great way to improve your overall health and help you remain consistent with your health goal while eating healthily.

      Following a low-carb meal full of high fat and moderate protein can be very challenging for many people. The process of switching or transitioning into ketosis comes with its own challenges. In as much as you cannot escape these challenges, the meal plans in this book will help to ease these impacts of transitioning into keto.

      And finally, I have intentionally designed the meal plans to include only lunch and dinner. This is to encourage you to skip breakfast. Or said in another way, it is a way to make you consider fasting intermittently. Fasting has a positive effect on keto as it helps you reach ketosis faster.

      Chapter 1: What You Need To Know About Keto Diet

      A Keto Diet: What It Is

      The body needs food in order to produce energy. Energy in the body is produced by breaking down food (majorly carbohydrate) into glucose. Excess food is stored in the body as fat. Primarily, the easiest form of food molecule that your body uses as energy is glucose. This means fat stored in your body are used as a backup energy source. But because many people eat at the slightest sign of hunger and the foods they eat are high in carbohydrate, they do not allow the body to use the backup energy (fat). This eventually results in being overweight or losing the body shape they desire to have. It may even lead to diseases associated with too much weight gain.

      A keto diet is a food designed to consist of low carbohydrate and high fat (LCHF). This means, your carbohydrate (or carbs for short) intake is drastically reduced, thereby forcing your body to seek alternative energy source—fat. When your body no longer depends primarily on glucose from high carb foods, ketones are produced from the stored fat and are used as energy. This metabolic process leads to what is known as ketosis—a natural process that occurs when there is a low supply of glucose.

      A keto diet is not designed to cause starvation; neither is it designed to reduce your production of energy. The goal of a keto diet is to reduce the intake of carbohydrates so that excess fat in your body will be used up.

      Health Benefits of a Keto Diet

      Weight Loss

      One of the very obvious health benefits of eating a low-carb, high-fat meal is the loss of body weight. The hormone insulin is responsible for storing fat in the body. So when you eat food, your insulin level goes up so that it can store excess carbs in your meals as fat. But since a keto meal is very low in carbs, your insulin level decreases, and this essentially allows your body to burn fat instead of storing them. And when you burn enough fat, you are on the path to losing body weight. And the best part is that you are not just losing weight, but you are doing so in a controlled manner so that it does not have a negative impact on your overall health.

      Improved Energy

      Energy from glucose is not stable. Blood sugar level rises and falls frequently when you are not on a keto diet. This is because glucose is generated from your meals. In other words, there is energy supply only when you eat. Fat, on the other hand, is a more stable source of energy supply to the body. It is always present as stored body fat. Therefore, a low-carb, high-fat meal will ensure that your body has a more stable source of energy.

      Improved Cognitive Function

      The brain requires a steady supply of energy in order to function optimally. The fluctuation of energy supply from glucose sources is effectively taken care of by energy generated from fat. The metabolic process of ketosis releases ketones from fat which are a very good source of energy for the brain. This helps to boost the brains retentive memory.[1]

      Reduced Hunger Levels and Food Cravings

      High-fat contents in your meals keep you satiated and significantly reduces the urge for eating (appetite level) as well as hunger levels. Usually, the feeling of hunger is triggered by the hormone ghrelin when there is a drop in your blood sugar level. It is your body’s way of notifying you that there is a short supply of glucose. However, since a keto diet is designed to force your body to use already stored fat as energy, the feeling of hunger is adequately taken care of. In other words, when you are on a keto diet and you begin to feel hungry, then you are truly hungry. The feeling of hunger for those who are not on a ketogenic diet can simply be a false alarm.

      Preventive Health

      There have been studies which show that eating a keto diet can improve your chances of fighting diseases such as diabetes, cancer, and Alzheimer’s disease.[2]

      Ketosis and How to Achieve It

      The process of achieving ketosis is not as complex as people have made it appear. It may not be easy, but it is pretty simple and clear-cut. I have outlined the basics below. Follow them, and you are on your way to achieving ketosis.

      Significantly reduce your intake of carbohydrates. Ideally, you should aim to remain below 35 g total carbs and 20 g net carbs in a day. This one step may be all you actually need to achieve ketosis.

      Significantly increase your intake of fat. And even if your goal for eating a keto diet is weight loss, do not think that consuming more fat will inhibit your weight loss goal. Basically, a keto meal is not designed to starve you (of food or fat). Rather, it is designed to increase your body’s usage of fat. Starvation may lead to ketosis, but it is not sustainable and causes you to be very hungry and depriving you of calories you need to function optimally. A keto diet, on the other hand, leads to sustainable ketosis, and the high-fat consumption ensures that you are mostly satiated.

      Consume protein in moderate levels. When your protein intake is high, it will inhibit the process of ketosis. If your goal for following a keto diet is weight loss, you should consider limiting your protein intake to anywhere between 0.6 g to 0.8 g per 1 lb body mass. For example, if you weigh 176 lb, your total daily protein intake should fall between 106 g and 96 g.

      Avoid snacking. Snacking usually causes a rise in insulin levels. If you truly want to lose weight, you should stay away from snacking in between meals. However, if you become truly hungry (especially during the first few weeks of beginning a keto diet), you can eat some healthy keto snacks. I have listed a few of these keto snacks in the last chapter of this book.

      Add fasting to keto dieting. Intermittent fasting is a great way to boost ketosis. If you really want to derive quicker results from keto dieting, make it a lifestyle to skip or delay breakfast at least. If you cannot fast for longer periods, you can at least skip breakfast until noon. This book contains only lunch and dinner meal plans as

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