Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    The Essential Keto Diet Plan: 10 Days To Permanent Fat Loss
    The Essential Keto Diet Plan: 10 Days To Permanent Fat Loss
    The Essential Keto Diet Plan: 10 Days To Permanent Fat Loss
    Ebook152 pages1 hour

    The Essential Keto Diet Plan: 10 Days To Permanent Fat Loss

    By Carl Jepson

    ()

    Read preview

    About this ebook

    Discover How THE ESSENTIAL KETO DIET PLAN Can Set You Up For Success With Structure and Consistency

    Are you already on the ketogenic diet but have yet to see consistent results?

    Are you looking for a way to turbocharge your success and keep those gains?

    What If I Told You That The ONE Thing Missing From the Ketogenic Puzzle is a solid plan that delivers predictable and consistent results?

    In "The Essential Keto Diet Plan" you will learn and find...

    • 3 Principles of The Ketogenic Diet
    • Powerful Keto Meal Plans That You Should Follow For Transformative Results 
    • Structured Plan That Provides Delicious and Mouthwatering Keto Breakfast, Lunch, and Dinner
    • Cyclic and Intermittent Ketogenic Diet 
    • How To Incorporate Plan Based Eating Into Your Diet Plan
    • A Structured 4 Week Meal Plan For You
    • Adequate and Essential Knowledge About Proper Nutrition
    • How A Lack of Exercise Can Hamper Your Progress
    • How Going Organic Can Also Boost Your Sucess
    • How To Achieve A Healthier You

    And so much more…  

    Let's Get You To Great Health ASAP!

    Pick up your copy of the book right now by clicking the BUY NOW button at the top of this page!

    To Your Success!

    LanguageEnglish
    PublisherCarl Jepson
    Release dateMar 22, 2020
    ISBN9781393792321
    The Essential Keto Diet Plan: 10 Days To Permanent Fat Loss

    Related to The Essential Keto Diet Plan

    Related ebooks

    Health & Healing For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      12 questions For The Keto Experts

      Sep 21, 2021

      Q Is keto a high-fat or high-protein diet? A A well-formulated ketogenic diet is a low-carbohydrate, high-fat, moderate-protein diet. Under certain circumstances, a higher protein percentage can be used, but this depends on your health, activity leve

      4 min read

    • Article

      7 Keto Rules To Follow

      Jan 1, 2020

      7 Keto Rules To Follow
      1 min read

    • Article

      Stop The Emotional Munchies

      Jul 23, 2020

      Asking yourself this question is important in identifying emotional eating. Make a conscious effort to decide if you’re genuinely hungry or if you are drowning your sorrows in a tub of ice cream. Stop buying comfort foods and replace them with health

      1 min read

    • Article

      From The EDITOR

      Oct 12, 2022

      I have a guilty pleasure and I feel it is time to unburden myself of its nature. As the editor of a magazine like EatWell, it's hard not to feel that I should be only eating ethically produced, healthy food all of the time. Do you want to know a secr

      2 min read

    • Article

      The Benefits Of Chocolate

      Mar 3, 2021

      The Benefits Of Chocolate
      4 min read

    • Article

      What are FODMAPS?

      Oct 3, 2021

      FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are a group of sugars in some foods that are poorly digested, causing bloating, wind and discomfort in people with IBS. Onion and garlic are the biggest

      1 min read

    • Article

      10 Of The Best Cheeses

      Apr 3, 2022

      10 Of The Best Cheeses
      1 min read

    • Article

      Protein – how Much Is Enough?

      Sep 21, 2021

      Protein – how Much Is Enough?
      6 min read

    • Article

      How To Actually Pay For Your Wedding

      May 15, 2017

      How To Actually Pay For Your Wedding
      5 min read

    • Article

      Homemade Broth & Stock

      Sep 14, 2018

      Homemade Broth & Stock
      5 min read

    • Article

      Eating Keto

      Apr 11, 2018

      Eating Keto
      5 min read

    • Article

      Living La Vida Low Carb

      Sep 17, 2021

      Living La Vida Low Carb
      5 min read

    • Article

      Keto Craze The

      Mar 17, 2019

      Keto Craze The
      4 min read

    • Article

      Calories Counting Vs Macros

      Dec 3, 2019

      Calories Counting Vs Macros
      3 min read

    • Article

      F*@k The Fads

      Mar 3, 2021

      F*@k The Fads
      4 min read

    • Article

      Calling DOCTOR KETO

      Sep 21, 2021

      Calling DOCTOR KETO
      4 min read

    • Article

      Going Keto

      Feb 3, 2021

      Going Keto
      1 min read

    • Article

      Take Back Control

      Oct 12, 2018

      Take Back Control
      7 min read

    • Article

      Weight-loss Hacks

      Mar 12, 2021

      Weight-loss Hacks
      3 min read

    • Article

      Weight-loss Hacks

      Oct 22, 2021

      Weight-loss Hacks
      3 min read

    • Article

      Weight-loss Hacks

      Mar 1, 2020

      Weight-loss Hacks
      3 min read

    • Article

      The Key To Going Keto!

      Mar 15, 2022

      The Key To Going Keto!
      1 min read

    Related categories

    Reviews for The Essential Keto Diet Plan

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      The Essential Keto Diet Plan - Carl Jepson

      Table of Contents

      Introduction.....................................................................................................................................3

      Chapter 1: What Is the Ketogenic Diet....................................................................................5

      Chapter 2: The Three Principles of the Ketogenic Diet....................................................12

      Reduction of simple and complex carbohydrates............................................................13

      Partial increase of fats and a percentage of proteins to keep the increase of calories constant..............13

      Production of ketone bodies............................................................................................14

      Chapter 3: An Example of the Ketogenic Diet Meal Plan.................................................17

      Breakfast.........................................................................................................................18

      Mid-morning snack..........................................................................................................18

      Lunch...............................................................................................................................19

      Mid-afternoon snack........................................................................................................19

      Dinner..............................................................................................................................20

      Chapter 4: Two Types of Ketogenic Diet..............................................................................22

      Cyclic ketogenic diet.......................................................................................................23

      Intermittent ketogenic diet..............................................................................................23

      Conclusion.........................................................................................................................................

      Part 2

      Chapter 1: What is Plant-Based Eating............................25

      Chapter 2: Clinical Studies: Science-Backed Proof...............29

      Chapter 3: Basic 4 Week Meal Plan.................................34

      Part 3

      Chapter 1: Obesity and the Standard American Diet................49

      Chapter 2: Knowledge About Proper Nutrition....................61

      Chapter 3: Lack of Exercise.........................................65

      Chapter 4: Downfall of Medication..................................67

      Chapter 5: Case Studies of Places with the Highest Longevity..............73

      Chapter 6: Who This Book Is For...................................76

      Chapter 7: Leaky Gut Syndrome....................................82

      Chapter 8: The Plant-Based Miracle Diet..........................88

      Chapter 9: Benefits of the Plant-Based Miracle Diet..............101

      Chapter 10: Other Options and Diet...............................105

      Chapter 11: Myths and Dangers.....................................110

      Chapter 12: The Importance of Nutrition..........................115

      Chapter 13:  Safety, Side Effects, and Warnings...................123

      Chapter 14: The Light Dieters.........................................129

      Chapter 15: Intermediate Dieters.....................................133

      Chapter 16: Hard-Core Dieters.......................................137

      Chapter 17: Going Organic..........................................140

      Chapter 18: Complement to a Healthier You.......................148

      Conclusion...............................................................165

      Introduction

      Congratulations on purchasing Keto Meal Plan and thank you for doing so. There are so many methods to lose weight, but not many of them are healthy. Fortunately, by downloading this book, you are on your way to achieving your goal of losing weight without using anything questionable and dangerous. The first step is always the easiest, which is why the information you will find in the following chapters is important to take to heart as they are concepts that can be put into action immediately. If you really are serious about achieving a better state of health, then keeping what you will read here in mind will help you in the long run.

      To that end, the following chapters will discuss the primary principles that you need to consider if you ever hope to really lose weight and become healthy through the keto diet. This means you have to consider the quality of your food, including the benefits or disadvantages you may have when eating this kind of food, and how they can be best utilized.

      With that out of the way, you will then learn everything you need to know about preparing a wide variety of recipes, including recipes prepared with the use of common fruits and vegetables along with less common dishes as well. By discussing the three primary requirements for a successful diet, you will then learn about crucial food storage principles and what they will mean for you. Finally, you will learn how building a diet plan is likely the best choice to make sure that all of your hard work is worth it.

      There are plenty of books on this subject on the market, so thanks again for choosing this one! Every effort was made to ensure that, as much as possible, the book is full of useful information, please enjoy!

      Chapter 1

      What Is the Ketogenic Diet

      In this first chapter, we are going to discuss what the ketogenic diet is and why it is becoming more and more popular these days. In fact, you can browse the web for a few minutes, and you will easily find articles and blogs dedicated to this topic. Most people, however, decide to follow the diet without actually knowing what they are getting themselves into and are not able to distinguish good information from harmful ones. This is why we decided to start off the book by laying out the foundation of this diet, so everybody will understand its principles. Let us get started!

      If there is a diet that is often misunderstood it is the ketogenic diet. Publicized by some as a very effective means of weight loss, criticized by others for the supposed — and often exaggerated — risks associated with it. It is actually an important tool, especially when it comes to improving one’s health. Any particular diet that must be used with due precautions, but the keto diet can guarantee effective results where other methods often fail.

      The idea on which the ketogenic diet is based is the ability of our body to use lipid reserves with great effectiveness when the availability of carbohydrates is greatly reduced. The physiological mechanisms activated in this situation reduce the possible use of proteins for energy, protecting the lean mass and significantly reducing the sensation of hunger.

      In the clinical field, the first documented use of a ketogenic diet to treat specific diseases dates back to the 1920s when Russell Wilder used it to control attacks in pediatric patients with epilepsy that could not be treated with drugs. The keto diet became the center of attention again in the 1990s, and since then, the usage of the diet increased.  In the 60s and 70s, with the constant increase of obesity among the populace, numerous studies were carried out on the use of a low-calorie diet that could lead to rapid and significant weight reduction without affecting the lean mass.

      The various protocols of PSMF (Protein Sparing Modified Fast) were born, these are diets characterized by a reduced protein intake with a near-total absence of carbohydrates and a measured protein intake aimed at minimizing the loss of precious muscle mass. The implementation of the ketogenic diet saw a surge with the appearance of low-carb diets and do-it-yourself diets on the market, such as the Atkins diet. Although, that is a shameful model that drastically reduces the consumption of carbohydrates instead so one can freely eat fat and proteins. The Atkins diet is a grotesque caricature of the ketogenic diet based on improbable and fanciful interpretations of human physiology, which is why it was rightly criticized by the entire scientific community.

      Recently, the emergence of the Paleo diet has brought attention back to food regimens that emphasize reduced carbohydrate content to generate ketosis. Here, solid scientific basis intertwines with perturbed, poorly-engineered biological concepts that have often generated ineffective solutions where every carbohydrate is disregarded and considered a poison, while the consumption of bacon is recommended, as it was the staple diet during the Paleolithic era. Now, there has been a renewed interest within the scientific community towards this diet, starting with the investigation on the use of the ketogenic diet for the treatment of obesity and other medical conditions or issues such as the formation of tumors, neurological diseases like Alzheimer's and Parkinson's disease, diabetes, and metabolic syndrome as well.

      The human body has several ways to accumulate energy reserves, the most consistent of which is through the use of adipose tissue (fat). An average individual weighing 70 kg, can have as much as 15 kg of adipose tissue, while the carbohydrate portion amounts to little less than half a kilogram. It is evident that sugar reserves can guarantee energy for very limited periods of time, while fats represent a huge reserve of energy. Tissues receive energy in proportion to the actual availability of substrates in the blood. When glucose is present in sufficient quantities, it appears to be the most preferred energy source used by all of the body’s tissues. When glucose is in short supply, most organs and tissues can use fatty acids as an energy source, or they convert other substances into sugars, especially some amino acids like alanine and glutamine, through a process called gluconeogenesis.

      Some organs and tissues like the brain, central nervous system, red blood cells, and type II muscle fibers cannot use free fatty acids. But, when the body experiences glucose deficiency, they can use ketone bodies. These are substances derived from lipidic parts, the concentration of which is usually very small under normal conditions but increase considerably in particular situations, such as a prolonged fasting or a long period without carbohydrate consumption.

      The increase in the concentration of ketone bodies in the blood, resulting from fasting or severe reduction of

      Enjoying the preview?
      Page 1 of 1