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    Keto Diet: 60 Amazing High-Fat/Low-Carb Keto Recipes and 7-Day Ketogenic Meal Plan for Weight Loss and Healthy Life
    Keto Diet: 60 Amazing High-Fat/Low-Carb Keto Recipes and 7-Day Ketogenic Meal Plan for Weight Loss and Healthy Life
    Keto Diet: 60 Amazing High-Fat/Low-Carb Keto Recipes and 7-Day Ketogenic Meal Plan for Weight Loss and Healthy Life
    Ebook157 pages41 minutes

    Keto Diet: 60 Amazing High-Fat/Low-Carb Keto Recipes and 7-Day Ketogenic Meal Plan for Weight Loss and Healthy Life

    By Julia Patel

    ()

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    About this ebook

    Do you want to lose excess weight, become healthier and attractive without wasting money on expensive nutritionists?

    Make it possible with this simple and effective ketogenic guide!

    This cookbook for beginners includes simple and tasty recipes for maintaining a keto diet, which will help to start a new healthy and happy life.

    Keto Diet includes important information, which you must consider in starting the diet.

    Discover delicious and healthy ketogenic recipes such as:

    • Breakfasts
    • Smoothies
    • Soups
    • Salads
    • Poultry and Meat
    • Veggies and Side dishes
    • Fish and Seafood
    • Appetizers and Snacks
    • Desserts

    Each ketogenic recipe contains the full-color image and important information about nutrients (carbs, fats, proteins), which will help you track your progress in rapid weight loss.

    In this keto cookbook, you will find:

    • 60 Tasty Recipes using available ingredients for every day healthy eating
    • 7-Day keto diet plan for beginners to fast starting the low-carb diet
    • A Full overview explaining the basics of the ketogenic diet and advice for living the keto-lifestyle

    Imagine that just one month on the Keto diet will get you incredible results that is why you will make this meal plan onto a usual lifestyle. This is a collection of simple keto recipes for every day for those, who want to try a ketogenic diet. Don't way anymore and get your copy of the Keto Diet.

    LanguageEnglish
    PublisherJulia Patel
    Release dateJul 29, 2019
    ISBN9781393779803
    Keto Diet: 60 Amazing High-Fat/Low-Carb Keto Recipes and 7-Day Ketogenic Meal Plan for Weight Loss and Healthy Life

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      Book preview

      Keto Diet - Julia Patel

      CHAPTER 1: SIMPLE KETO

      ABOUT THE KETO DIET

      What do you know about the keto diet? This is a world-famous nutritional system, which has many other names: low carbohydrate, keto, LCHF.

      The main target of the keto diet is to increase the number of fats and to reduce the consumption of carbs. This leads the body to the special metabolic process, which called as ketosis.

      In this case, the main source of energy is ketones, which produced by the human liver from the arrived fats.

      In the ketosis process, you can note a safe decrease in the level of insulin and blood sugar. At the same time, the level of ketones in the blood can range from 0.5 to 3.0 mmol.

      When you will follow a typical keto diet, daily meals must include:

      The correct ratio of nutrients allows easily entering and supporting food ketosis on the LCHF diet.

      HOW DOES KETOSIS WORK?

      Ketosis is a natural process, which leads to the production of ketones from the fat acids of the liver.

      Ketone bodies are organic bio molecules, which easily dissolve in the water environment and synthesize from fat acids in a liver. Our body uses them as the main source of energy, which leads to faster metabolism and improved well-being.

      In the state of ketosis, all systems of the human body feed on ketones, not glucose. That is why the keto food system is so effective and popular all over the world.

      Interesting fact! Weight loss on the ketogenic diet is 3 times greater than on low-fat diets.

      If you are on the high-fat diet, you should quickly and safely enter to the state of ketosis, which brings to the production of ketone bodies and splitting of own fat reserves.

      TYPES OF KETO DIET

      There are four types of the high-fat keto diet:

      Standard Keto Diet

      A nutrition plan, which supports a high amount of fats (75%), a moderate amount of proteins (20%) and a low amount of carbs (5%).

      Target Keto Diet

      Meal plan, which allows an increase in the total amount of carbs on training days.

      Cyclic Keto Diet

      Such meal plan allows alternating periods of carbohydrate loading with a normal diet. For example, 4 days on a keto diet and 3 days of usual eating.

      High Protein Keto Diet

      Meal plan, which provides an increase in the total amount of proteins to 35%. At the same time, the amount of fats can reduce to 60%, while the amount of carbs remains unchanged.

      A standard diet is optimal for beginners who are just beginning to adopt a low-carb diet and want to enter quickly in ketosis.

      In addition, this type of diet is suitable for those people who want to improve their health, speed up metabolism and increase physical endurance.

      BENEFITS, DANGERS AND MISTAKES

      Most people prefer starting a keto diet because it can reduce the level of carbs, keep the total number of calories, quash feeling of hunger, accelerate metabolism, and reduce the probability of development:

      Cardiovascular diseases

      Neurodegenerative disorders

      Oncological diseases

      Diabetes of the 2-nd type

      In addition, such a food system is effective in the following:

      Improves sleep, increases physical and mental endurance

      Prevents caries and dental plaque

      Prevents heartburn and flatulence

      Improves digestion

      Stabilizes the level of sugar and insulin in the blood

      Reduces cholesterol and stabilizes blood pressure

      Reduces hunger and provides rapid saturation

      Improves skin condition, eliminates inflammatory processes in

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