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15-Day Keto Meal Plan For Beginners
This book "15-Day Keto Meal Plan For Beginners" begins with an overview of keto-friendly foods, foods to avoid, getting into ketosis, and how it operates in the body. As we all know that starting the ketogenic diet can be compressive— there is so much to learn.
It is known that what is best for one’s health is limiting dietary fat and eating lots of carbohydrates, especially “healthy whole grains.” But the truth has been proven by diverse medical studies, is that eating more fat and low carbs are advantageous for the treatment of so many health problems. It can help you lose weight, stabilize blood sugar, increase energy, balance hormones, improve mental focus, and much more.
You can use the book as a guide to help you get started. With the guide and recipes, you will find in this book, you can end food obsession, cravings, and limitations through sound nutrition practices and delicious whole food meals so that you can get the weight and health you want without self-pity or breaking the banks.
Amongst all the benefits you will enjoy in this book includes:
-45 super delicious meals
-Complete 15-day meal plan
-A graphic picture of each recipe
-Nutritional values of each recipe
-How to understand your ketone levels
-Recommended ways on how to check your keto
-A comprehensive guide for type 2 diabetes to avoid complication while on a keto and lot more...
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15 Day Keto Meal Plan For Beginners
––––––––
The Ultimate Weight Loss Challenge
Suzanne Ryan
Copyright © 2019 Suzanne Ryan
All rights reserved
No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system without prior written permission from the publisher.
Dedication
This book “15 Day Keto Meal Plan For Beginners” is dedicated to people who are ready to burn their fat for energy. You think you have been trapped with that excess fat, battling with high blood pressure, obesity, diabetes, your hope was not lost. Faithfully follow the guide provided in this book, enjoy the mouth watery recipes and see the fear of overweight disappear.
Table of Content
Preface
Foods to Eat on a Keto
Food Not To Eat On A Ketogenic Diet
How Does The Keto Diet Operate In The Body System?
Ketosis Stage One
Ketosis Stage Two
Signs And Symptoms That You Will Feel When You Are In Ketosis.
Understanding Your Ketone Levels
Health benefits of ketogenic diets
DAY ONE
Avocado Egg Salad
Keto Fried Rice with Pork (Japanese Chahan)
DAY TWO
Healthy Cauliflower Egg “McMuffin”
Keto Chicken Enchilada Bowl
Crack Slaw Egg Roll in a Bowl Recipe
DAY THREE
Creamy Cauliflower and Ground Beef Skillet
Buffalo Chicken Casserole
Spaghetti Squash Chow Mein
DAYFOUR
Avocado and Salmon
Keto Loaded Cauliflower Salad
Angel Hair Pasta with Lemon Chicken
DAY FIVE
Spicy Shrimp Omelette
Cheesy Chicken Fritters
Keto Pasta Carbonara
DAY SIX
Keto Fried Eggs with Kale and Pork
Jalapeño Popper Chicken Salad
Stir Fry Kimchi & Pork Belly
DAY SEVEN
Shrimp and Cauliflower Grits
Lettuce-Free Keto Cobb Salad
Easy Eggless Salmon Patties
DAY EIGHT
Keto Cheese Omelet
Keto Cuban Sandwich
Keto Chicken Burgers with Tomato Butter
DAY NINE
Bacon Spinach Frittata
Keto Chicken Salad With Bacon, Avocado, & Caesar
Pasta Salad
DAY TEN
Keto Egg Butter with Smoked Salmon and Avocado
Low-Carb Greek Chicken Bowls
Curried Rice Cauliflower with Shrimp
DAY ELEVEN
Meat Bagel
Chicken Burrito
Spinach Artichoke Stuffed Chicken Breast
DAY TWELVE
Creamy Kale Baked Eggs
Thai Peanut Keto Chicken Salad
Keto Chicken Pot Pie
DAY THIRTEEN
Keto Spring Veggie & Goat Cheese Omelet
Keto Egg Roll in a Bowl
Chicken Ranch Casserole with Spinach
DAY FOURTEEN
Keto Chicken Quesadilla
Keto Hamburger Patties with Creamy Tomato Sauce and Fried Cabbage
Tex Mex Chicken Salad
DAY FIFTEEN
Slow Cooker Keto Chicken Tikka Masala
Chicken Tender Lazone
Low Carb Coccoli Crust Pizza
Conclusion
Author’s Note
Preface
The ketogenic is a low-carb, high-fat diet that emphasizes the good fat found in dairy, protein, seed, and nuts. It is considered a restrictive diet because it eliminates grains, beans, some specific oils, vegetables, and fruits. It is one of the oldest diets with origins as far back as an ancient Greece. The keto diets as we all know it was founded in the 1920s as a way to treat epilepsy. Before then, patients would restrain from all food, and their seizures stopped.
However, fasting is not the most appropriate long-time treatment, and medications were noted for their mind-number properties. A low-carb, high-fat imitates many effects of fasting, let a patient eat good food and retain their cognitive abilities.
The ketogenic diet is a low-carbohydrate, high-fat diet. It suppresses blood sugar and insulin levels and transfers the body's metabolism from carbohydrates to fats and ketones. It involves drastically reducing your intake of carbohydrates and substitutes it with fat. This reduction in carbohydrates puts your body in a metabolic state called ketosis.
When this occurs, your body becomes incredibly efficient at burning fat to energy. It also transforms fat into ketones in the liver, which can deliver energy to the brain. Ketogenic diets will bring out huge reductions in glucose and internal secretion levels.
Foods to Eat on a Keto
Keto diet food includes seeds, vegetables, nuts, meats, and, fruits. Quality is very important, so choose pasture-raised eggs, grass-fed meat, and wild-caught seafood. Organic veggies and fruits are also recommended to get the most quality benefits out of the diet.
Keto-Certified Foods are:
Proteins
Poultry
Wild Game
Eggs
Pork
Fish/Seafood
Beef
Nut and Seed
Hazelnuts
Flax Seeds
Pecans
Macadamia Nuts
Chia Seeds
Brazil Nuts
Almonds
Walnuts
Hemp Seeds
Sesame Seeds
Pumpkin Seeds
Sunflower Seeds
Healthy Fat/Oil
Coconut oil
Cocoa butter
Coconut cream
Nut butters
Ghee
Duck fat
Extra virgin olive oil
Low Carb-Fruits
Oranges
Avocados
Limes
Berries
Lemons
Full-Fat Dairy
Greek yogurt
Cheese
Heavy cream
Cream cheese
Low-Carb Vegetables
Radishes
Cucumber
Zucchini
Bell Peppers
Cauliflower
Broccolis
Dark Leafy Greens
Sea Vegetables
Tomatoes
Garlic
Beverages
Water
Unsweetened Coconut Water
Unsweetened herbal teas
Unsweetened Coffee
Sparkling Water
Food Not To Eat On A Ketogenic Diet
Anything high in carbs, sugar, and low in nutrition is not allowed on the keto diet. There are some foods like vegetables relatively high in carbs that are okay in moderation, but they hinder your progress, so they are not recommended. All grains, low-fat and artificial foods are not allowed because they will extremely affect your progress.
Oils that are not Keto-Friendly
Soybean
Sesame
Corn sunflower
Canola
Grapeseed
Peanut
Processed Meat
Grain-feed meats
Sausages
Deli meat
Hot dogs
Grains
Barley
Cereals
Buckwheat
Rice
Quinoa
Wheat
Corn
Oatmeal
Beans/Legumes
Green peas
Fava
Black
White
Kidney
Chickpeas
Lentils
High-Carb Vegetables
Artichokes
Squash
Corn
Sweet potatoes
White potatoes
Low-Fat/ Fat-Free Dairy Products
Skim milk
Low-Fat/ Fat-Free yoghurt
Butter Substitute
Low-fat "diet" ice cream
High-Sugar Fruits
Grapes
Bananas
Mangoes
Apples
Dried fruits
Refined Sweeteners
White sugar
Agave nectar
Maple syrup
Corn syrup
Raw sugar
Cane sugar
Junk Food
Candy
Baked goods
"Diet" food
Fast food
Ice cream
Alcohol
Artificial Sweeteners
Splenda
Saccharin
Aspartame
Equal
How Does The Keto Diet Operate In The Body System?
There is a specific scientific processed back up ketogenic diet. To understand this, let us go over what happens anytime the body uses carbohydrates, its usual source of fuel. You eat and body changes them into glucose. The small intestine consumes this glucose and transfers it to the liver, which is responsible for transferring to your cells for energy. Extra glucose is stored as fat. The normal diet is very high in carbs, which explain why many are overweight.
Ketosis Stage One
On the keto diet, you burn most of the carbs the body would use as fuel and replace them with fat. To use this fat as energy; the body needs to transform it into a substance it can use. During this process, compounds are known as "ketones" are created, thus the name "the Ketogenic diet." The body doesn't begin to create ketones until you start eating a certain amount of fat, specifically, around 60-75% of your daily calories. 15-30% comes from protein and the final 5-10% comes from carb
Ketosis Stage Two
Signs And Symptoms That You Will Feel When You Are In Ketosis.
Bad Breath
You will experience bad breath when you reach full ketosis. This is actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity odor.
This is caused by an increased level of ketones. The specific culprit is acetone, a ketone, which is excreted in the urine and respiration. Although this breath may not be quite good for your social life, it is a positive sign for your diet. Many ketogenic dieters brush their teeth several times a day or use sugar-free gum to solve this problem.
If you use chewing gum or other alternatives, such as drinks without sugar, always check the label for the presence of carbohydrates. It can multiply blood sugar levels and lower ketones.
Weight Loss
Ketogenic diets along with the usual low-carb diets are very effective for losing weight which is the ultimate goal.
As shown by dozens of studies on weight loss, the transition to the ketogenic diet, you are likely to experience both short-term and long-term weight loss. Rapid weight loss can occur during the first week. Although some people believe that it is a fat loss because it is mainly carbohydrates and water that is consumed.
After the normal rapid drop in water weight, you should proceed to lose body fat continuously as long as you stick to the diet and remain in a calorie deficit. Fast weight loss commonly happens when you begin a ketogenic diet and severely restrict carbohydrates.
