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    Best Instant Pot Keto Recipes: Healthy Instant Pot Recipes for Weight Loss
    Best Instant Pot Keto Recipes: Healthy Instant Pot Recipes for Weight Loss
    Best Instant Pot Keto Recipes: Healthy Instant Pot Recipes for Weight Loss
    Ebook164 pages1 hour

    Best Instant Pot Keto Recipes: Healthy Instant Pot Recipes for Weight Loss

    By Darrell Pettersen

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    About this ebook

    ALL YOU NEED TO LOSE WEIGHT IN 60 DAYS!!!
    Are you tired of feeling frustrated and overweight? Suzy Susson shares with you her secret weight loss success recipes and meal plan to easily lose weight the ketogenic way. This all-encompassing book gives you all you need to make little changes with very huge results over the next 60 days. Equipping you with 60 days meal plan which includes breakfast, lunch and dinner as well as Instant pot and Keto 101. This book is the key you need to start and remain with ketogenic diets.
    This book includes:
    A 60-Day Meal Plan easing your ketogenic diet transition with breakfast, lunch and dinner.
    Over 100 Recipes complete with varieties of recipes including breakfast, desserts, vegan, etc.
    Introduction to Ketogenic diet and Instant pot with what you need to know about the ketogenic lifestyle.
    The recipes include: Brussels Sprout Hash, Egg Casserole, Omelets, Chicken Soup, Cabbage Beef Soup, Sweet Potato, Sliced Mushrooms, Salmon Steak, Sardines, Chicken Roulade, Vegan Patties, etc.

    LanguageEnglish
    PublisherDavid Johnson
    Release dateOct 2, 2018
    Best Instant Pot Keto Recipes: Healthy Instant Pot Recipes for Weight Loss

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      Book preview

      Best Instant Pot Keto Recipes - Darrell Pettersen

      PETTERSEN

      COPYRIGHT

      All rights reserved. This book may not be reproduced, transmitted by any means without the explicit permission of the copyright owner.

      DARRELL PETTERSEN © 2017

      TABLE OF CONTENT

      COPYRIGHT

      TABLE OF CONTENT

      PART 1

      INTRODUCTION TO KETOGENIC DIET

      BASICS OF KETO

      KETO AND INSTANT POT

      INTRODUCTION TO INSTANT POT

      KNOW YOUR INSTANT POT SETTINGS

      PART 2

      BREAKFAST

      EGG CASSEROLE WITH BELL PEPPERS

      BRUSSELS SPROUTS HASH

      ALMOND AND CHIA BREAKFAST

      STRAWBERRIES AND COCONUT BREAKFAST

      EGG CASSEROLE

      CAULIFLOWER BREAKFAST CASSEROLE

      COCONUT MILK AND GRILLED TOAST

      INSTANT POT OMELET

      BOILED EGGS

      SOUPS

      BROCCOLI SOUP

      BROCCOLI BACON AND SOUP

      SWISS CHARD SOUP

      CABBAGE BEEF SOUP

      CHICKEN SOUP

      CELERIAC AND LEEK SOUP

      BEEF AND CABBAGE SOUP

      THAI COCONUT SOUP

      ASPARAGUS SOUP

      CHICKEN SOUP WITH KALE

      SIDE DISHES

      SESAME ASPARAGUS

      DELICIOUS SQUASH

      SWEET ONION PETALS

      INSTANT POT FENNEL

      TENDER BRUSSEL SPROUTS

      STEWED KALE

      SWEET POTATO SLICES

      SOFT BABY CARROTS

      SPAGHETTI SQUASH

      MILKY SLICED MUSHROOMS

      MEAT

      EASY TACO DIP

      CORNED BEEF AND CABBAGE

      BEEF CURRY

      STROGANOFF

      KOREAN-STYLE GALBIJJIM

      BRAISED BEEF BRISKET

      BO SSAM-STYLE PORK

      PORK SAAG

      PORK CARNITAS

      SAUSAGE AND KALE

      CARNE ADOVADA

      TURKISH KEBAB GYROS

      CARNE GUISADA

      3-2-2-1 TEXAS CHILI

      SPICY BASIL-BEEF BOWLS

      ROPA VIEJA

      PULLED BEEF

      SPINACH LAMB RACK

      PULLED PORK

      SEAFOOD RECIPES

      ASIAN COCONUT SEAFOOD SOUP

      SPICY FISH STEW

      SPICY GARLIC PRAWNS

      SARDINES IN OIL

      LEMON GLAZED TUNA

      THAI FISH CURRY

      TOMATO OYSTER CUPS

      BUTTERY CRAB LEGS

      BLACK SQUIDS

      SALMON STEAK

      VEGAN RECIPES

      ROASTED BRUSSELS SPROUTS AND PECAN

      ROASTED ASPARAGUS WITH RED BELL PEPPERS

      BOK CHOY

      SAUTEED KALE

      CABBAGE WITH COCONUT CREAM SAUCE

      GARLIC ZUCCHINI

      VEGAN SESAME TOFU AND EGGPLANTS

      ARTICHOKE HEARTS

      VEGAN KETO PORRIDGE

      VEGETARIAN COCONUT CURRY

      VEGAN MASHED POTATOES

      CAULIFLOWER SOUFFLE

      SPAGHETTI SQUASH

      FAUX CAULIFLOWER MASH

      BRUSSELS SPROUT

      VEGAN PATTIES

      STEAMED ARTICHOKE

      EGGPLANT LASAGNA

      FRAGRANT ZUCCHINI MIX

      SNACKS AND APPETIZERS

      CRISPY POTATO STICKS

      SPINACH DIP

      KETO MEATBALLS

      KETO BUFFALO CHICKEN BALLS

      CHICKEN ROULADE

      DEVILED EGGS

      BRULEE EGGS

      SWEET RIBS

      SHREDDED CHICKEN IN LETTUCE CUPS

      KETO CHICKEN WINGS

      CHICKEN MEDALLIONS

      ARTICHOKE

      HARD BOILED EGGS

      CAULIFLOWER POPCORN

      PUMPKIN HUMUS

      BACON ASPARAGUS WRAPS

      ROSEMARY CHOPPED SWEET POTATO

      SWEET PEPPER WITH HERBED OIL

      CHICKEN WINGS

      BACON SQUASH CUBES

      DESSERTS

      CACAO AVOCADO CAKE

      COCONUT CAKE

      LEMON RICOTTA CHEESECAKE

      CHOCOLATE PEANUT BUTTER CHEESECAKE

      LEMON BLUEBERRY MUG CAKE

      CHOCOLATE MOUSSE

      BROWNIE FUDGE

      BROWNIE MUG CAKE

      KETO BROWNIES

      SCHEDULE

      WEEK 1

      WEEK 2

      WEEK 3

      WEEK 4

      WEEK 5

      WEEK 6

      WEEK 7

      WEEK 8

      PART 1

      INTRODUCTION TO KETOGENIC DIET

      A lot of people do not know the simple mechanism of weight loss and the principle behind it. This singular knowledge is all you need to arm yourself with. The simple thing is this, you are either releasing insulin or not and when you are it means you are not burning the right amount of fat. This is it. Now knowing this, all you have to do is keep your insulin levels low by dieting properly. How do you achieve this you may ask?

      Increased Protein intake causes an increase in insulin so you best reduce your Protein intake.

      Fat does not cause the release of insulin and as such, you take more of it.

      Carbs cause an increase in insulin levels and as such you take less of it.

      Fasting intermittently paired with ketogenic dieting brings great result in your pursuit of lower insulin levels.

      BASICS OF KETO

      The genesis of Keto is in the term Ketogenesis which occurs when your body burns down fat in the absence of Glucose to produce energy. This is a metabolic process. Chemical molecules called Ketones seen in the bloodstream after ketosis are produced in the liver after the fat has been burned. They serve as fuel to the brain, tissues and muscles. The principle behind Ketogenic dieting is to reduce carbohydrate intake which contains glucose to induce Ketogenesis so the body turns to burning fat in the absence of Glucose. One might be tempted to assume this is what sustained humans thousands of years ago when there probably was no carbohydrate intake for a long stretch of time.

      MACRONUTRIENTS

      Keto diet is low carb, high fat and moderate Protein plan. It is very precise and entails careful balancing on a daily basis. This is because reaching Ketosis does not just have to do with cutting your carb intake. 

      Calories from fat should be 60 – 75 percent

      Calories from Protein should be 15 – 30 percent

      Calories from carbs should be 5 – 10 percent

      This should be your daily target proportion. Even if you do not get it exactly, you should get something close.

      THE APPROPRIATE MACROS FOR YOU

      Using an online keto calculator could be very helpful in calculating your dietary needs as individuals vary due to the difference in height, weight, body fat percentage and exercise levels. This calculator is very helpful in keeping you in the right state of ketosis. Your intake of more Carbs than is required will cause you not to undergo ketosis and you do want your body to be in ketosis state to get your desired effect. The reason carbohydrate should be kept low is because it contains glucose which is the body’s primary fuel source and if its readily available, the body will not burn fat and ketosis will not occur.

      LOW CARB FOOD

      We

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