Keto Cookbook For Beginners E-Book

Linda Mitchell

• Herausgeber: Books on Demand
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 42

Veröffentlichungsjahr: 2021

Beschreibung

The ketogenic diet is a very low-carb, high-fat and adequate-protein diet for people with certain medical conditions. It has many therapeutic benefits that come with it such as improvement in mood, energy levels, body composition, weight loss and more. Although the keto diet is not for everyone as some people may feel a little uncomfortable adapting to such a drastic change in their food intake. However, many others are eager to try it out for themselves due to its amazing benefits! Keto Diet Overview The best way to break down the Keto Diet is by breaking down some terms: Carbohydrate - Any or all forms of carbohydrates that are found in foods you eat and drink on an empty stomach. Carbohydrates are broken down in your digestive tract and released into the bloodstream as glucose, also known as blood sugar. Fat - Fat is a molecule found in food that provides energy, structure, and protection to all types of cells in the body. It also transports some vitamins (A, D, E and K) throughout the body. Fats are made up of an array of fatty acids that differ in size and shape. Some examples include short and medium-chain fats (found in butter), along with long-chain fats (found in coconut oil). Protein - Proteins are made up chains of amino acids which serve as the building blocks for every cell, tissue, organ and system in the human body. They also make up your hair, skin and nails. Some key examples of protein rich foods are: chicken, eggs, salmon, beef and pork. Carbs vs. Proteins Keto Diet Carbohydrates (CHO): Nuts, legumes, whole grains and most fruits are the most common sources of CHO that consume. Foods containing CHO raise blood sugar levels the quickest and trigger insulin production which can lead to fat storage if a person consumes more CHO than they need. Keto Diet Proteins (PRO): Chicken breast, egg whites and cheese are the most common protein sources in the keto diet. PRO can be converted into glucose but at a slower rate than CHO due to their structure. When combined with fats, PRO break down into a substance called ketones which become the primary fuel source for your body Carbohydrates The human body breaks down carbohydrates and converts them into glucose through a process called glycolysis. Glucose is then shuttled into cells throughout your body where it is either used as an immediate source of energy or stored as glycogen, which can be broken down later as a source of energy. When glycogen stores are full, the body converts excess glucose in

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

SIMPLE KETO RECIPES

Simple Honey Baby Carrots

Honey-Glazed Roasted Vegetables

Simple Stuffed Bell Peppers

BREAKFAST KETO RECIPES

Fresh Broccoli and Dill Keto Salad

Bulletproof Chocolate Smoothie

Basic Bulletproof Coffee Drink

Strawberry Avocado Green Smoothie

Peanut Butter Cup Smoothie

Berry Green Smoothie

LUNCH KETO RECIPES

Veggie Bean Stew

Carrot Soup with Cardamom

Cod Chowder

SPECIAL KETO RECIPES

Beef Wellington

Beef with Mushroom Sauce

Herbed Rack of Lamb

Roasted Leg of Lamb

DESSERT KETO RECIPES

Gooey Chocolate Cake

Coconut Cake

Peach Cake

Chocolate Chip Cookie

Cream Cheese Fudge

Blueberry Ice Pops

Blueberry Crisp

Chocolate Chafes

SNACK KETO RECIPES

Chipotle Steak with Tortilla

Chicken Avocado Egg Bacon

Bacon Wrapped Chicken Breast

Avocado Pesto Pasta

OTHER RECIPES ABOUT KETO

Tasty Onion and Cauliflower Dip

Pesto Crackers

Portobello Mushroom Pizza

Garlicky Green Beans

Sautéed Asparagus with Walnuts

Brussels Sprouts Casserole

Creamed Spinach

Mini Parsnip Pancakes

Creamy Mashed Cauliflower

Korean Braised Turnips

Garlic Sautéed Rapine

Broccoli Fried Cheese

Spicy Butter Baked Asparagus

Grilled Zucchini with Pecan Gremolata

Coconut Cauli Fried Rice

Wild Garlic Skillet Bread

Crispy Roasted Brussels Sprouts and Walnuts

Garlic Cheddar Mushrooms

Mexican Cauli-Rice

Turnip Latkes with Creamy Avocado Sauce

Cheesy Zucchini Triangles with Garlic Mayo Dip

Frozen Strawberry Yogurt Bites

CONCLUSION

INTRODUCTION

Do you want to slim down your waistline without a strict diet?

Keto is one of the most popular and effective low-carb diets out there today. It's well-known for weight loss, but also offers many health benefits like:

improved cardiovascular function/hypertension relief enhanced mental clarity and focus

more stable blood sugar levels, reduced inflammation, reduced insulin resistance, less neurodegenerative diseases such as Alzheimer's and Parkinson's disease.

This book will discuss the keto diet in detail and show you how to implement it into your life if you're feeling skeptical.

There's a lot of confusion surrounding Keto Diet. If you're new to the ketogenic diet or just have a few questions, you've come to the right place. We'll teach you everything there is to know about this high-fat, low-carb eating style.

Using this guide, you'll discover:

the keto diet basics how to start a keto diet why the keto diet works who should use a ketogenic diet how a keto meal plan looks what are some common side effects of the keto diet? And more!

Keto Diet Basics

What is Keto Dieting? The "keto" in Keto refers to the state of Ketosis . When you get into a state of Ketosis, your body is running on fat as its primary source of fuel. This "fat burning" process is what causes weight loss. And the benefits of this process are numerous:

How Does a Keto Diet Work? When we eat carbohydrates (sugars and starches), our bodies break them down into simple sugars called glucose. Our body then absorbs these sugar molecules as they're needed. But when we eat too many carbs, our bodies become "carb-sensitive." This term refers to those who have elevated insulin levels. Our cells won't recognize the incoming carbs. This causes our bodies to store the excess glucose in the form of fat. And when your body is operating on fat as its primary fuel source, it can use fat instead of glucose for energy. This form of dieting has been linked to:

These benefits are primarily due to weight loss and improved insulin sensitivity. Keto diets also have a few other benefits, such as:

An improved immune system. The ketogenic diet has been found to be useful in preventing epileptic seizures in children (1). Ketones can also protect against certain types of cancer.

This diet is great for controlling blood sugar levels. It's also helpful for those going through chemotherapy, PCOS, diabetes, and those who are insulin resistant.

Why This Diet Works While scientists are still figuring out the cause and how ketosis works in our bodies, there are a few theories:

By eliminating carbs, your body doesn't have any glucose to use for energy. Since fat is metabolically inert (meaning that it can't be used as energy), it's converted into fatty acids and ketone bodies instead. This is why keto diets are often called a "fat burning" or "ketosis" diet. Your body then uses these fatty acids and ketones as energy.

By restricting carbs, we alter the way our cells use glucose. It's been shown that a carb-restricted diet increases insulin sensitivity, which can lead to fat loss (2).

SIMPLE KETO RECIPES

1. Simple Honey Baby Carrots

Preparation Time: 5 minutes

Cooking Time: 12 minutes

Serving: 4

Ingredients

1pound (454 g) baby carrots

2tablespoons olive oil

1 tablespoon honey

1 teaspoon dried dill

Salt and black pepper, to taste

Directions