The Ultimate Keto Diet Guide & 100 Recipes: Bonus 7 Day Meal Planner - Burn Fat Fast & Stop Counting Calories Forever
()
About this ebook
Do Want to Burn Fat or Store fat? Do you want to use fat to fuel your body? Do you want to stop counting calories forever?
You'll learn all this and more, all for the cost of your morning coffee!!
50 Page Complete Guide to the Ketogenic Diet and 100 Delicious Recipes (all with detailed nutritional information).
Includes Bonus 7 Day Quick Start Guide & Meal Planner
The Quick Start Guide and 7 Day Meal Planner means you can start today.
Do you want to experience the benefits of the Ketogenic Diet (lose stubborn belly fat, reduced blood sugar levels, increased energy and mental focus) but are not sure where to start?
Do you want a step by step Ketogenic Diet plan tailored to you?
Would you like to master the Ketogenic Diet and learn how to never count calories again?
Do you want a wide range of delicious and easy Ketogenic recipes to choose from?
You'll get all this and more in the 'Ketogenic Diet: Low Carb, High Fat Diet Guide and 100 Recipe Cookbook for Beginners for Fast Weight Loss'
You'll also learn:
Why most diets fail and how to keep on track
How you could be eating more carbs than you think and need.
What food types to eat and what to avoid
Using the 80% Approach, never to have to count calories again!
Download now and discover the easy Ketogenic Diet and how it can help YOU with your health goals
Elizabeth Jane
Elizabeth Jane is a painter, poet, writer and author.She has four adult children and lives in Sydney, New South Wales, Australia.Elizabeth graduated with a Bachelor of Commerce and later qualified as a primary school teacher. She now directs her focus towards her creative talents, through which she hopes to inspire others to live their best life.An eternal optimist, believing obstacles to be opportunities, Elizabeth has always enjoyed uplifting people. Just recently she has found her true joy in creating, whether with interior or landscape design, painting, poetry or writing. She believes that creative therapy is the best way to unlock your joy and true potential, to live your best life.
Read more from Elizabeth Jane
The Ultimate Keto Diet Guide & 100 Recipes: Burn Fat Fast & Stop Counting Calories Forever Rating: 0 out of 5 stars0 ratingsKeto Summer Cookbook: 75 Low Carb Recipes Inspired by the Flavors of the Mediterranean Rating: 0 out of 5 stars0 ratingsFree and First: Unlocking Your Ultimate Life Rating: 0 out of 5 stars0 ratings
Related to The Ultimate Keto Diet Guide & 100 Recipes
Related ebooks
Recipes for Weight Loss Surgery Success: Starting Your Journey Step-By-Step Rating: 0 out of 5 stars0 ratingsKetogenic Diet with Apple Cider Vinegar for Beginners: Weight Loss with Easy Low-Carb Dessert Recipes Rating: 0 out of 5 stars0 ratingsThe Clean Eating Plan: The Simple Guide to Improving Your Health Rating: 0 out of 5 stars0 ratingsWeight Watchers She Loses, He Loses: The Truth about Men, Women, and Weight Loss Rating: 3 out of 5 stars3/5SureCount, Diabetes Management In Your Hands, A Carb Counter and Meal Planner: A Carb Counting Tool Rating: 0 out of 5 stars0 ratingsMeal Prep Cookbook Rating: 0 out of 5 stars0 ratingsMe and My Sleeve Rating: 0 out of 5 stars0 ratingsThe Picky-Eating, Soda-Drinking, Lazy Person’s Weight Loss Plan Rating: 0 out of 5 stars0 ratingsIntroduction to Simple Healthy Fresh Cookbook Series Rating: 0 out of 5 stars0 ratingsThe Practical Family Recipe Cookbook: Delicious Recipes Worth Learning Rating: 0 out of 5 stars0 ratings0 Calorie Slow Cooker Cookbook For Vegetarians Rating: 0 out of 5 stars0 ratingsHow to live with diabetes: Complete Guide to Preventing and Controlling Diabetes and Improving Your Life Quality Rating: 0 out of 5 stars0 ratingsSimple Keto Soup and Stew Recipes: The Healthier Mouthwatering Low Carbs Recipes Rating: 0 out of 5 stars0 ratings101 Tips on Nutrition for People with Diabetes Rating: 0 out of 5 stars0 ratingsSmoothie Recipe Book To Gain Energy & Detox 17 Smoothie Bowl Recipes, Cleanse Drinks & Blender Mix Recipes To Feel Stronger Rating: 0 out of 5 stars0 ratingsCheap Eats Rating: 0 out of 5 stars0 ratingsPower Pressure Cooker XL Cookbook: Step By Step Guide For Healthy, Easy And Delicious Electric Pressure Recipes Rating: 0 out of 5 stars0 ratingsThe Essential Kidney Disease Cookbook: Over 150 Delicious Kidney-Friendly Meals to Ensure You Manage Your Kidney Disease Rating: 0 out of 5 stars0 ratingsThe cLEAN Momma Workout: Get lean while you clean Rating: 0 out of 5 stars0 ratingsI Just Lost My Job. Now What?: A Guide to Financial Survival After Losing Your Job Rating: 0 out of 5 stars0 ratingsMason Jar Meals: 15 Quick, Easy and Delicious Recipes for Meals and Desserts: On-the-Go & For Busy People Rating: 0 out of 5 stars0 ratingsDiabetic Cookbook Rating: 0 out of 5 stars0 ratingsCouponing Behind The Scenes: "I Think My Dog Ate My Coupons" Rating: 2 out of 5 stars2/530 Days of Vegetarian Delights with 4 Ingredients Rating: 0 out of 5 stars0 ratingsUse Your Smartphone to Lose Weight Rating: 0 out of 5 stars0 ratingsChoose It to Lose It!: The Ultimate Pocket Guide to Save 500 Calories a Day! Rating: 3 out of 5 stars3/5Great Dane: A Comprehensive Guide to Owning and Caring for Your Dog Rating: 4 out of 5 stars4/5
Health & Healing For You
Quick Start Guide to Carnivory + 21 Day Carnivore Diet Meal Plan Rating: 5 out of 5 stars5/5Ketogenic Bible: The Complete Ketogenic Diet for Beginners - The Only Keto Guide You Will Ever Need Rating: 5 out of 5 stars5/5The Ultimate Mediterranean Cookbook Over 100 Delicious Recipes and Mediterranean Meal Plan Rating: 0 out of 5 stars0 ratingsThe DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5The How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss Rating: 0 out of 5 stars0 ratingsThe Plant-Based Cookbook: Vegan, Gluten-Free, Oil-Free Recipes for Lifelong Health Rating: 5 out of 5 stars5/5Dropping Acid: The Reflux Diet Cookbook & Cure Rating: 5 out of 5 stars5/5The Carnivore Code Cookbook: Reclaim Your Health, Strength, and Vitality with 100+ Delicious Recipes Rating: 0 out of 5 stars0 ratingsThe Everything Gluten-Free & Dairy-Free Cookbook: 300 Simple and Satisfying Recipes without Gluten or Dairy Rating: 5 out of 5 stars5/5Fit Men Cook: 100+ Meal Prep Recipes for Men and Women—Always #HealthyAF, Never Boring Rating: 4 out of 5 stars4/5Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook Rating: 4 out of 5 stars4/55 Ingredients: Quick & Easy Food Rating: 4 out of 5 stars4/5The Daniel Plan Cookbook: Healthy Eating for Life Rating: 0 out of 5 stars0 ratingsThe Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health Rating: 4 out of 5 stars4/5Mediterranean Diet: 70 Easy, Healthy Recipes Rating: 3 out of 5 stars3/5The Whole30: The 30-Day Guide to Total Health and Food Freedom Rating: 0 out of 5 stars0 ratingsThe Everything Guide to the Ketogenic Diet: A Step-by-Step Guide to the Ultimate Fat-Burning Diet Plan Rating: 5 out of 5 stars5/5The DIRTY, LAZY, KETO Dirt Cheap Cookbook: 100 Easy Recipes to Save Money & Time! Rating: 4 out of 5 stars4/5The Instant Pot® Meals in a Jar Cookbook: 50 Pre-Portioned, Perfectly Seasoned Pressure Cooker Recipes Rating: 4 out of 5 stars4/5The Everything Macro Diet Cookbook: 300 Satisfying Recipes for Shedding Pounds and Gaining Lean Muscle Rating: 5 out of 5 stars5/5Homegrown & Handmade: A Practical Guide to More Self-Reliant Living Rating: 4 out of 5 stars4/5Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats Rating: 4 out of 5 stars4/5
Reviews for The Ultimate Keto Diet Guide & 100 Recipes
0 ratings0 reviews
Book preview
The Ultimate Keto Diet Guide & 100 Recipes - Elizabeth Jane
Brownies
PART I KETOGENIC DIET OVERVIEW
WHAT IS A KETOGENIC DIET?
Our body’s metabolism has evolved much less quickly than modern technology. In the past, we had to hunt for our meals and we would often go without food for days or weeks at a time. As a result, our bodies stored as much of its energy reserves as possible for when it was needed. The body became extremely efficient at taking any excess energy (from food) and storing it for later (as fat). When food became scarce, the body would switch from using food as its main source of energy to the fat reserves.
However, in modern life, food is far more plentiful but excess energy is still be stored as fat. Modern life has exacerbated this by producing foods rich in carbohydrates (which are utilized more quickly by the body), and lowering the need for physical activity, hence excess energy (more calories are consumed than expended) is more abundant and consequently more energy is stored (usually as fat).
The concept of the ketogenic diet is that it takes advantage of your body’s natural system that uses fat for fuel. By switching to a low carbohydrate diet, your body adapts – unable to utilize the readily available source of carbohydrate that was once available to it. Instead, it begins to use both existing and new stores of fat as its energy source. This is known as a state of ketosis.
When we are on a diet containing sufficient amounts of carbohydrate, they are broken down into glucose which is used for energy. However, when carbs are restricted, our liver starts to produce ketones (also known as ketone bodies). These are transported from the liver to other tissues where they can be reconverted by enzymes in the body to produce energy.
Your aim is to reach a state of Ketosis. This is the stage where you are fueled by fat. There is a large difference between normal ketone levels and being in ketosis. Thus it will be a big change for your body.
BENEFITS OF A KETOGENIC DIET
Lower blood sugar and insulin levels – helping to prevent and manage diabetes
When carbs are consumed, they are broken down into glucose, increasing the blood sugar levels. The body responds by releasing insulin (to lower blood sugar levels). Unfortunately, if you overload your body continuously with sugar (as a result insulin), the cells in your body becomes resistant to the insulin. Your body’s natural process to reduce your blood sugar is reduced. Hence, your blood sugar remains unnaturally high. This is type II diabetes.
So what’s the simple solution to bringing your blood sugar down? Do not eat carbs (which produce the sugar). One study suggested diabetics on a low carb diet can reduce their insulin dosage by 50% (1).
Lower blood sugar also results in feeling better. Remember when you have a big lunch then feel sleepy for the rest of the afternoon? That was because of a spike in your blood sugar.
Suppressing your appetite
On a ketogenic diet, you feel fuller, which means you crave food (including junk food), far less. This then becomes a simple equation, if you feel like eating less, you eat less. Eating less ultimately leads to weight loss.
Greater fat loss – particularly the stubborn belly fat
Potentially one of the best benefits of the ketogenic diet is increased fat loss around the stomach area. Shedding this visceral fat around the mid region was always something I struggled with and I began to see a significant reduction in fat on a ketogenic diet. One study which compared a low fat and a low carb diet was surprised at this finding:
Both between and within group comparisons revealed a distinct advantage of a VLCK (low carb) over a LF (low fat) diet for weight loss, total fat loss, and trunk fat loss for men’ (2)
They also highlighted the trunk loss in women, but it was not as significant as within men (women tend to store fat more proportionally around the body).
The loss of visceral (internal) fat helps to reduce the chances of diabetes and general health problems in the future.
Lower levels of triglycerides
Triglycerides are fat in your blood. You may think this is a bad thing, but they are needed to provide energy around the body. If you have too many of them, however, your body saves them for a rainy day somewhere around your body as fat. High levels also lead to a higher chance of diabetes and heart disease.
One of the biggest contributing factors to high levels is simple sugars. Cutting out these sugars reduces your triglyceride levels.
Increase in good cholesterol and a decrease in bad cholesterol
At one point, all cholesterol was considered bad, however within recent years it has been proven that there is good and bad cholesterol.
LDL (low density lipoprotein) is the bad stuff, while HDL (high density lipoprotein) is the good stuff.
HDL carries cholesterol from the rest of the body for processing, where it is used or ‘thrown away’. LDL can clot and form fatty deposits, blocking arteries (contributing to heart conditions and increased blood pressure).
Studies have shown one of the best ways to increase HDL levels and reduce LDL levels is a high fat diet.
Increased mental