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    Keto Diet For Beginners: Instant Pot Cookbook 90 Day Ketogenic Diet Weight Loss Plan
    Keto Diet For Beginners: Instant Pot Cookbook 90 Day Ketogenic Diet Weight Loss Plan
    Keto Diet For Beginners: Instant Pot Cookbook 90 Day Ketogenic Diet Weight Loss Plan
    Ebook355 pages1 hour

    Keto Diet For Beginners: Instant Pot Cookbook 90 Day Ketogenic Diet Weight Loss Plan

    By Suzy Susson

    ()

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    About this ebook

    ALL YOU NEED TO LOSE WEIGHT IN 90 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 90 days. Equipping you with 90 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 90-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 17, 2018
    ISBN9781386672975
    Keto Diet For Beginners: Instant Pot Cookbook 90 Day Ketogenic Diet Weight Loss Plan

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      Book preview

      Keto Diet For Beginners - Suzy Susson

      PLAN

      COPYRIGHT

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

      SUZY SUSSON © 2018

      TABLE OF CONTENT

      COPYRIGHT

      TABLE OF CONTENT

      INTRODUCTION

      KETO IN BRIEF

      MACRONUTRIENTS

      THE APPROPRIATE MACROS FOR YOU

      NUTRITION GUIDING PRINCIPLES

      PRESSURE COOKER

      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

      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

      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

      CHOPPED TURNIP

      CAULIFLOWER IN CHICKEN BULLION

      BAKED GARLIC POTATO

      MASHED POTATO

      PAPRIKA SPAGHETTI SQUASH

      VEGETABLE STEW

      SHREDDED CABBAGE

      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

      POULTRY, FISH AND SEAFOOD

      CURRIED TURKEY

      CHICKEN BALLS

      CHICKEN BULLION

      FRAGRANT CHICKEN FILLETS

      SHREDDED CHICKEN

      ROSEMARY WHOLE CHICKEN

      FAST CHICKEN DRUMSTICKS

      KETO TURKEY

      CHOPPED CHICKEN

      TURKEY CHILI

      STEWED CHICKEN

      LEMONGRASS CHICKEN

      STUFFED CHICKEN ROLL

      PEPPER CHICKEN WINGS

      CHICKEN STRIPS

      TOMATO TURKEY

      CHOPPED CHICKEN CUTLETS

      CHICKEN TENDERS

      PULLED CHICKEN

      GARLIC CHICKEN PIECES

      CHICKEN PHO

      SPICY TURKEY CUBES

      HONEY TURKEY BREAST

      PAPRIKA CHICKEN

      KETO CHICKEN THIGH

      CHICKEN SHAWARMA

      CHICKEN TIKKA MASALA

      MEXICAN STYLE CHICKEN WITH RED SALSA

      NOW AND LATER BUTTER CHICKEN

      DAN DAN-SYLE CHICKEN

      SAVORY SHRIMP WITH TOMATOES AND FETA

      EASY LOBSTER BISQUE

      CREAMY SHRIMP SCAMPI

      CHINESE-STYLE STEAMED GINGER SCALLION FISH

      SESAME-GINGER CHICKEN

      CHICKEN BRATWURST MEATBALLS WITH CABBAGE

      WEST AFRICAN PEANUT STEW

      SWEET AND SPICY CHICKEN TINGA

      THAI GREEN CURRY

      CHICKEN VINDALOO

      FISH CAKES

      SHREDDED SALMON

      SALMON CHOWDER

      FISH CASSEROLE

      COCONUT MILK SQUID

      DELICIOUS OCTOPUS

      CRAB CAKE

      OYSTER STEW

      CLAMS STEW

      SEAFOOD SOUP

      CATFISH BITES

      EASY CLAMS

      OCTOPUS CASSEROLE WITH CAULIFLOWER

      PAPRIKA TROUT

      STUFFED SALMON

      KETO SHRIMPS

      SEAFOOD STEW

      SALMON KEBAB

      CILANTRO SHRIMPS

      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

      DESSERT

      ALMOND CARROT CAKE

      COCONUT-ALMOND CAKE

      THAI COCONUT PANDAN CUSTARD

      PUMPKIN PIE PUDDING

      KETO CHEESECAKE

      LEMON RICOTTA CHEESECAKE

      INDIAN ZUCCHINI KHEER

      DARK CHOCOLATE CAKE

      COBBLER

      SLICED PUMPKIN WITH HONEY

      FLAX SEEDS COOKIES

      CHIP COOKIES

      CARROT BITES

      MUFFINS

      PISTACHIOS BARS

      KETO BROWNIE CAKE

      PUMPKIN CUBES

      COCONUT MUFFINS

      KETO APPLESAUCE

      ALMOND COOKIE

      PEACH HALVES WITH HONEY

      HOT SWEET PANCAKE

      SWEET ZUCCHINI BARS

      PIE

      CHOCOLATE MOUSSE

      BACON COOKIES

      AVOCADO COOKIE

      SOFT CINNAMON RASPBERRIES

      WEIGHT LOSS PLAN

      WEEK 1

      WEEK 2

      WEEK 3

      WEEK 4

      WEEK 5

      WEEK 6

      WEEK 7

      WEEK 8

      WEEK 9

      WEEK 10

      WEEK 11

      WEEK 12

      INTRODUCTION

      The ketogenic diet plan is an excellent way of life that I have actualized with many clients. In any case, one complaint I get of the diet is its lack of variety. Everybody savors bacon and eggs at first, yet after some time people can encounter food fatigue. This diet book is here to change that, giving you unlimited flavor varieties to guarantee that you make the best utilization of your instant pot cooker to keep keto interesting and exciting.

      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.

      KETO IN BRIEF

      I'm guessing this book isn't your first experience with keto, yet it's great to establish standards and understand the basics from the beginning. The ketogenic diet is a high-fat, medium protein, low-carb style of eating used to accomplish ketosis. For an ideal ketogenic diet, abstain from grains, sugars, and refined vegetable oils and only eat meat and fish from known quality source, healthy fat sources and nutrient dense vegetables. The breakdown of macronutrients is usually 15 to 30% protein, 65 to 75% fat and 5 to 10% carbohydrates. The essence of this is to switch the switch the metabolic pathway to fat burning rather than sugar burning. This simply means that the liver will convert fatty acids to ketones rather than carbohydrate to glucose for fuel. These ketones will be the bodies primary fuel source. This eating style has a lot of benefits including better body composition, improved brain function, decreased inflammation, and increased energy.

      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 burn 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 will be taking note of our carbs source in addition to keeping it low. We will make use of net carbs which is the total grams of carbs subtracted from the total grams of Fiber. This will help us determine the right amount of carbs your body requires.

      I have ensured that the total carbs in this recipe book will be under 12 net carbs for each serving and from food sources with low glycemic index and they include:

      Coconut oil

      Berries

      Avocado

      Onions, garlic, leeks, ginger

      Nuts (peanut butter, walnuts, almond flour, cashews)

      High-fat dairy

      Cruciferous vegetables

      Dark leafy greens

      NUTRITION GUIDING PRINCIPLES

      Nutrition is not static for everyone and there is a need for an individualized strategy to match varying genetic makeup of individuals. It is important to set goals and work towards the actualization of these set goals through special ketogenic dieting.

      Here are a few tips to guide you through;

      EAT NUTRITIOUS FOOD

      Keto does not always mean healthy. Being in a ketosis state does not imply consuming nutrient-dense food. I would not advise you go for processed food all the time but rather eat food from quality source rather than one that came out of a box. With this, you are

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