Keto for High Metabolism: Beginner Guide to 52, Ketogenic, Metabolism Diet & Uses of Apple Cider Vinegar
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About this ebook
This book contains proven steps and strategies on how to maintain the ketogenic way of eating and enjoy your favorite sweet treats sans the guilt.
This book will show you that even though the keto diet involves controlling the amount of carbohydrates you consume, it does not mean having to give up your beloved cakes and other sweet treats.
In this book, you will learn plenty of recipes for keto-approved desserts, sweet snacks, and fat bombs that will blow your taste buds away with their almost sinful texture and taste. The best part is, these treats let you have your fill of healthy fats and sweets, and you still lose weight!
Inside, you will find out how the 5:2 diet works and how it can help you achieve your weight goals in a short period of time. Watch yourself transform without making drastic changes in your eating habit. I've also included some tips and tricks to get you started.
Also, You will find steps and strategies on how to use apple cider vinegar for health and beauty the natural way. In this book, you will find:
Recipes for detox and weight loss
Recipes for better skin health
Benefits of ACV
How to make apple cider vinegar at home
This book will also teach you how this wonderful vinegar can help make you healthier, look younger and feel better. From now on, you will no longer throw your apple peels and cores as you can turn them into something wonderful and important.
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Keto for High Metabolism - green leatherr
Chapter 1 The Keto Beginner’s Way of Living It Up
Ketogenic Diet Basics
What: The ketogenic diet is a healthy diet that involves eating food that are low in carbohydrates and are high in fat. A person who succeeds in maintaining the ketogenic diet discovers that losing weight is easier and more effective, although it should also be emphasized that living the keto lifestyle can help reduce your risk of many health conditions, including epilepsy, diabetes, Alzheimer’s, stroke, and heart disease.
How: Once your body starts the ketogenic diet, it enters a state of ketosis that has it drawing energy to fuel its processes from ketone bodies rather than glucose. The advantage of this keto effect is that your body ends up using steady energy sources that are more stable than carbohydrate-derived glucose. You can expect your body to reach the state of ketosis within three days to one week in your diet. Your body will no longer be turning to carbs and will instead be utilizing your fat stores and consumed fat for fuel.
Why: When following the ketogenic diet, your body will enjoy these long-term health benefits:
Significant weight loss
Reduced body fat
Reduced appetite
Lowered blood sugar and blood pressure levels
Improved good cholesterol levels
Decreased insulin resistance
Lowered triglyceride (fat molecules in bloodstream) levels
The ketogenic diet also allows you to enjoy these other benefits in your day-to-day living:
Longer periods of feeling full after a meal
Reduced craving for snacks
Reduced likelihood to overeat
More consistent energy levels
Foods to Avoid on the Ketogenic Diet
Low-fat food products, which often contain high amounts of carbohydrates and are usually highly processed
Sugary food like ice cream, candies, cakes, cookies, smoothies, sodas, and fruit juices
Sugar-free food products , which are highly processed and tend to contain high amounts of sugar alcohols that can affect your ketone levels
Some sauces and other condiments, which contain unhealthy fat as well as refined sugars
Alcoholic beverages, which have a high-carbohydrate content
Unhealthy fats, including mayonnaise and processed vegetable oils
Grains/starches like pasta, cereals, rice, and wheat-based products
Tubers and root vegetables such as potatoes, parsnips, carrots, and sweet potatoes
Legumes/beans, including peas, chickpeas, lentils, and kidney beans
Fruit of all kinds, save for strawberries and other berries in small amounts
Food Allowed on the Ketogenic Diet
Fatty fish like salmon, tuna, mackerel, and trout
Eggs (choose omega-3 whole or pastured)
Meat, including red meat, chicken, turkey, steak, bacon, ham, and sausage
Healthy oils such as coconut oil, olive oil (extra virgin), and avocado oil
Nuts and seeds, including walnuts, chia seeds, almonds, pumpkin seeds, and flaxseeds
Avocados (whole or made at home into guacamole)
Low-carb vegetables such as tomatoes, peppers, onions, and greens
Unprocessed cheese such as goat cheese, cheddar cheese, and blue cheese
Cream and butter (preferably grass-fed)
Salt and pepper as well as healthy spices and herbs
Sample One-Week Meal Plan to Get You Started on the Ketogenic Diet
SUNDAY
Breakfast – Mushrooms, bacon, and fried eggs
Lunch – Burger with cheese, salsa, and guacamole
Dinner – Eggs and steak with salad on the side
MONDAY
Breakfast – Eggs and tomatoes with bacon
Lunch – Chicken salad dressed with olive oil and sprinkled with feta cheese
Dinner – Salmon and butter-cooked asparagus spears
TUESDAY
Breakfast – Omelet made with egg, goat cheese, tomato, and basil
Lunch – Milkshake made with almond milk, cocoa powder, peanut butter, and stevia
Dinner – Meatballs with vegetables and cheddar cheese
WEDNESDAY
Breakfast - Milkshake made with almond milk, vanilla protein powder, chia seeds, and stevia
Lunch – Shrimp salad dressed with olive oil and topped with avocado slices
Dinner – Pork chops, broccoli salad, and Parmesan cheese
THURSDAY
Breakfast – Omelet made with egg, peppers, onion, spices, salsa, and avocado
Lunch – Celery sticks with guacamole, salsa, and nuts (a handful)
Dinner – Vegetables and chicken stuffed with cream cheese and pesto
FRIDAY
Breakfast – Yogurt (sugar free) topped with cocoa powder and peanut butter
Lunch –Beef and vegetables, stir-fried in coconut oil
Dinner – No-bun burger with egg, cheese, and bacon
SATURDAY
Breakfast – Vegetables and omelet made with egg, ham, and cheese
Lunch – Nuts with sliced cheese and ham
Dinner – Spinach, white fish, and egg, stir-fried in coconut oil
Ketogenic Diet Friendly Snacks to Tide You Over Until the Next Meal
Hardboiled eggs (1 to 2 pieces)
Milkshake (use almond milk, nut butter, and cocoa powder to make it low-carb)
Nuts or seeds (a handful)
Olives and cheese slices
Strawberries topped with cream
Dark chocolate (90%)
Guacamole with salsa and celery sticks
Greek yogurt with cocoa powder and almond butter
Fatty fish sticks
Leftover lunch/dinner (a small plate)
Quick Tips for Managing Keto Side Effects
1. Dehydration and headaches
During your first two weeks on the keto diet, your body makes use of its glycogen (sugar stores). As a result, water is released into your bloodstream and then excreted in your urine. Salts get passed out as well, which causes you to experience dehydration and headache. Keep your body dehydrated with plenty of water and replenish lost salts by drinking bone broths or sprinkling sea salt on your dishes.
2. Leg cramps
Benign and bothersome, these leg cramps brought on by the ketogenic diet is due to extremely low sodium levels in the body. Hydration with water and adding salt to your foods also help remedy this issue.
3. Bowel habit changes
This is a result of your body trying to adapt to your new diet, and you can expect it to get resolved within one to two weeks. Otherwise, you may not be eating sufficient fiber, so try adding more fibrous, non-starchy veggies, seeds, nuts, and legumes into your meals.
4. Bad breath
Your body excretes ketones in your urine, sweat, and breath, which explains the so-called keto breath
. This condition is temporary and easily alleviated by chewing on sugar-free gum, using breath fresheners and mouthwash, and brushing your teeth more often.
Strategies