Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis: Revealing the Hiden Secrets of Weight Loss in Simple Ways
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About this ebook
This is a keto diet guide book by Cynthia Brown first published on August 22, 2020.
Typically on a moderate to high carb diet, the body will prefer glucose for fuel (usually from dietary carbs), but by restricting carbs, the body will prefer fat for fuel. By inducing ketosis, a series of adaptations will take place. Ketosis is also an effective way to control your blood sugar. By reducing carbs and being in ketosis, your insulin levels will be regulated at a lower level, and your body will want to access your body fat for fuel instead. In most cases this means impressive weight-loss!
This guide book reveals the hidden secrets of losing weight in a-very-easy-to-understand manners by focusing and addressing the following:
1). How Obesity became an Epidemy
2). Keto-friendly Foods and Alcohol
3). Foods to Avoid on Keto Diet
4). 6 Critical Ketogenic Diet Tips
5). 3 Proven Benefits of a Ketogenic Diet
6). Hacks You Will Benefit From Staying Hydrated
7). 21-Day Meal Plan
8). 75 ketogenic meals, ingredients, durations of prep, and how to prepare them.
As you go through this book, have it in mind that it is only possible to do it if you have the right information and tools. Yes, this guide book is the right information and the right tool to do it!
Therefore get a copy now and stay healthy.
Just get your copy now and don't postpone it else you will forget. Remember, your health first!
All Rights Reserved - Standard Copyright License
ISBN 978-1-71663-624-0
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Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis - Cynthia Brown
Table of Contents
Introduction
What is Keto Diet?
How Obesity Became an Epidemy
More Note on Keto Diet
Macronutrient Balance
6 Critical Ketogenic Diet Tips
3 Proven Benefits of a Ketogenic Diet
A Few Hacks You Might Benefit From
21-Day Meal Plan
All about Our Recipe Collection
VEGETABLES & SIDE DISHES
1.Cauliflower, Ham and Cheese Bake
2. Creamy Broccoli and Bacon Soup
3. Spinach with Paprika and Cheese
4. Cheesy Zucchini Casserole
5. Stuffed Peppers with Cauliflower and Cheese
6. Chinese-Style Cauliflower Rice
7. Spicy Baked Eggplant with Herbs and Cheese
8. The Best Zucchini Fritters Ever
9. Stuffed Spaghetti Squash Bowls
POULTRY
10. Tangy Classic Chicken Drumettes
11. Easy Turkey Curry
12. Ranch Chicken Breasts with Cheese
13. Cheesy Chicken Drumsticks
14. Special Chicken Salad
15. Turkey Crust Pizza with Bacon
16. Old-Fashioned Chicken Soup
17. Crispy Chicken Filets in Tomato Sauce
18. Lemon Garlic Grilled Chicken Wings
PORK
19. Mexican-Style Pork Tacos
20. Pork Cutlets in Chili Tangy Sauce
21. Holiday Pork Belly with Vegetables
22. Cheeseburger Skillet with Bacon and Mushrooms
23. Country-Style Pork Stew
24. Cheesy and Buttery Pork Chops 25. Filipino Nilaga Soup
26. Pork Tenderloin with Southern Cabbage
27. Indian-Style Fried pork
BEEF
28. Italian-Style Spicy Meatballs
29. Rich DoubleCheese Meatloaf
30. Meat and Goat Cheese Stuffed Mushrooms
31. Shredded Beef with Herbs
32. Chinese Ground Beef Skillet
33. Easy Steak Salad
34. Saucy Skirt Steak with Broccoli
35. Classic Beef Stroganoff
FISH & SEAFOOD
36. Catfish and Cauliflower Casserole
37. Swedish Herring Salad
38. Hearty Fisherman’s Stew
39. Fish and Vegetable Medley
40. Salmon Curry with a Twist
41. Tuna, Avocado and Ham Wraps
42. Alaskan Cod with Mustard Cream Sauce
43. Smoked Haddock Fish Burgers
EGGS & DAIRY
44. Paprika Omelet with Goat Cheese
45. Dilly Boiled Eggs with Avocado
46. Greek-Style Frittata with Herbs
47. Mangalorean Egg Curry
48. Egg, Bacon and Kale Muffins
49. Cheesy Brussels Sprouts
50. Cauliflower, Cheese and Egg Fat Bombs
51. Double Cheese and Sausage Balls
VEGETARIAN
52. Mexican Inspired Stuffed Peppers
53. Frittata with Asparagus and Halloumi
54. Baked Eggs & Cheese in Avocado
55. Two-Cheese Zucchini Gratin
56. Italian Zuppa di Pomodoro
57. Two-Cheese and Kale Bake
58. Grandma’s Zucchini and Spinach Chowder
59. Crêpes with Peanut Butter and Coconut
SNACKS & APPETIZERS
60. Lettuce Wraps with Ham and Cheese
61. Ranch and Blue Cheese Dip
62. Ranch Chicken Wings
63. Colby CheeseStuffed Meatballs
64. Cheese and Artichoke Dip
65. Italian Cheese Crisps
66. Deviled Eggs with Mustard and Chives
67. Mini Stuffed Peppers
DESSERTS
68. Almond Butter and Chocolate Cookies
69. Basic Orange Cheesecake
70. Peanut Butter & Chocolate Treat
71. Coconut Cranberry Bars
72. Peanut and Butter Cubes
73. Easiest Brownies Ever
74. No Bake Party Cake
75. Vanilla Mug Cake
Introduction
What is Keto Diet?
Ketogenic Diet is any diet that causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose towards fat utilization. Typically on a moderate to high carb diet, the body will prefer glucose for fuel (usually from dietary carbs), but by restricting carbs, the body will prefer fat for fuel. By inducing ketosis, a series of adaptations will take place. Ketosis is also an effective way to control your blood sugar. When you eat something high in carbohydrates, your body produces insulin to get rid of all the sugar in your blood. But since there is already carbs to be used for fuel, your body will start storing fat cells and not releasing any to be burned.
By reducing carbs and being in ketosis, your insulin levels will be regulated at a lower level, and your body will want to access your body fat for fuel instead. In most cases this means impressive weight-loss! With controlled blood sugar levels, you will experience less hunger and cravings. Paired with an adequate protein and high fat intake, you will feel both satisfied and satiated by the diet.
What do I eat? A typical Ketogenic Diet is any diet which restricts carbohydrates between 0-50g of carbs per day. The general recommendation of /r/keto is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other fattening
foods. Net-carbs are the total carbs minus the fiber carbs (fiber doesn’t count because your body doesn’t absorb it). For example, a cup of chopped broccoli is 6g of total carbs and 2g of fiber. 6g - 2g = 4g net carbs. Your carbs should ideally come from whole-food sources such as vegetables, nuts, dairy, etc. Try your best to avoid refined carbohydrates such as breads, pastas and cereals; starches such as potatoes, beans and legumes; and other refined sugars such as white sugar, HFCS, and even sugar from fruits. Most meals should focus on a protein and a fat with a side of vegetables. Some examples would be; a steak with a side of sautéed spinach, or chicken thighs with a side of broccoli and cheese sauce. Snacks can include nuts and seeds, cheese, or anything keto-friendly
. When in doubt, check the nutrition label or google the carb count to see if it fits within your daily carb goal.
Take Note: Be wary of claims such as ‘effective carbs’ or ‘net carbs’. Many of these items will use sugar alcohols, which do in-fact count (at least partially) and will have an effect on your blood sugar. Adequate protein is also a very important aspect of the Ketogenic Diet and it will help you preserve muscle mass. What portion of fat/protein/ carbs do I need? One of the mantras of low carb diets is the ratio of macro-nutrients 60/35/5
. This means that the percentage of your daily caloric intake needs to be sixty percent from fat, thirty-five from protein and five from carbohydrates. Fat and protein keep you full, so more of them is often preferred to naturally keep you in a calorie deficit. Though macronutrient ratios are a good starting point, they are not always accurate. Another method is to choose a carb goal between 15-50g/day (20g is a good starting point), set your protein requirements (1.5-1.75g of protein