Keto Secret E-Book

Natasha Newton

• Herausgeber: James
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2020

Beschreibung

The ketogenic diet, a low-carb, high-fat diet, is extremely effective in transforming people's lives, helping them to lose weight, and to find relief from common health conditions.
This book Keto Secret shares the secrets to achieving weight Loss through the keto diet, as we all know that starting a ketogenic diet can be a bit confusing, most especially for beginners.
This book will take care of your scarce cooking time and show you the easiest way to lose weight quickly, avoid keto-flu, and ketosis-friendly exercises, because to bring out the best version of yourself while on a ketogenic diet, you will have to include exercise but not vigorous types to avoid health complications.

In this book, you will find:
99 super amazing meals
A 3-day keto egg fast meal plan
A 30-day keto meal plan
A 7-day keto beginners workout plan
Tips to win over the keto-flu
A graphic picture of each recipe
How you can conduct your ketone test is illustrated in pictures
The formula for rapid weight loss
A comprehensive guide for type 2 diabetes patients to avoid health complications
Keto-friendly foods to consume and a lot more...

WISH YOU THE BEST!

Leseprobe

Keto

Secret

A Complete Beginners Secret Guide to an Effective Weight-Loss Keto Lifestyle

Natasha Newton

Copyright 2020 Natasha Newton

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

To get the best out of the ketogenic diet, exercise is unavoidable. It is essential to add here that you can still achieve your purpose of being on a ketogenic diet which is to shed off excess weight. But to bring out the best version of yourself you will have to include exercise.

There are some keto-friendly exercises that will give the flexibility you wants, the physique that best suit you and all is discussed and explained in the last chapter of this book. Please don't practice vigorous or difficult ones because what you are burning here for energy is fat, not carbohydrate. To avoid health complications, do not try difficult ones, and do not overstress yourself while exercising.

Dedication

This book “Keto Secret” is dedicated to those who have already felt trapped or unable to lose weight, to people who feel unhappy in their own skin or discouraged by their general health, and to those who have struggled with their inner strength to motivate the journey ahead.

Your power to accomplish your goal was not lost.

It's never too late to start again.

Contents

Dedication

Introduction

CHAPTER ONE

What is Ketogenic Diet really about?

Macronutrients (Macros) Cycle

How to count/track your keto macros

What does ketosis mean?

Types of ketone test and how to carry out the test with Diagrams

CHAPTER TWO

What your Keto results dictate?

Symptoms that Shows you have Attain Full Ketosis

CHAPTER THREE

Keto-friendly foods

Foods to be avoided on a ketogenic diet

Health Benefits of Ketogenic

CHAPTER FOUR

What is Keto Egg Fasting?

How does egg fast work?

Egg Fasting Meal Plans

Baked Egg and Cheese Quiche for Fasting

Keto Fast Bread Rolls

Vanilla Frozen Egg Fast Custard

Easy Fasting Deviled Eggs

Egg Fast Cloud Cake

Basic Coffee Egg Fast Keto Custard Pudding

Tasty Lemon Pudding for Fasting

Asiago Baked Eggs with Butter for Fast

Keto Egg Fast Sugar-Free Meringue Cookies

CHAPTER FIVE

30-day Meal Plan (Breakfast)

Salmon Bowl with Scrambled Eggs

Classic Simple Coconut Porridge

Keto Tasty Grilled Salmon Sandwich

Tossed Citrus-Shrimp Lettuce

Keto Broccoli Muffins

Keto Crumbly Zucchini Fritters

Scallion Keto Feta Salsa

Loaded BLT with Cloud Bread

Keto Fried Broccoli Salmon with Cheese

Low Carb Eggs Fried with Kale and Pork

Basic Keto Taco

Keto Capping Pancakes with Berries

Baked Frittata with Spinach

Low Carb Prosciutto-Wrapped Avocado Egg

Basic Keto Chili

Cauliflower Bread with Bacon, Poached Eggs & Avocado

Keto Asian Method Cabbage Stir-Fry

Avocado Meat Bagel

Keto Mozzarella Stuffed Burgers

Ginger Turmeric Salmon with Coconut Crisp

Keto Classic Bacon and Eggs

Cauliflower Hash with Eggs and Poblano Peppers

Spinach Creamy Kale Baked Eggs

Keto Omelet Eggs

Buttered Egg with Smoked Salmon and Avocado

Baked Eggs with Bacon, Greens, and Hollandaise

Easy Rosemary Egg Keto Bagels

Refreshing Cheese Omelet

Keto Waffles

Spring Veggie & Goat Cheese Omelet

Keto Lunch Pumpkin SunButter Soup

Keto Cap Big Mac

Keto Low-Carb Bacon Cheeseburger Salad

Turkey and Bacon Lettuce Wraps with Basil-Mayo

Keto Cheesy Chicken Fritters

Easy Keto Salmon, Avocado Nori Rolls

Keto Garnished Egg Roll in a Bowl

Chicken, Bacon, Avocado Ranch Lettuce Wraps

Low-Carb Cheesy Bacon Stuffed Mini Peppers

Keto Marinated Cauliflower Antipasto Salad

Keto Taco Chicken Salad

Keto Lunch Cauliflower Salad

Low Carb Chicken Stuffed Avocados

Keto Chicken Burrito

Keto Italian Rollups

Low Carb Chicken Enchilada Bowl

Keto Chicken Bacon Ranch Poppers

Keto Sichuan Boiled Fish

Keto Zucchini Pizza Stuffy Casserole

Keto Tuna Salad with Avocado

Keto Zuppa Toscana

Baked Roasted Buffalo Chicken Tenders

Smoked Salmon with Salted Yogurt and Fennel

Keto Spicy Tuna Rolls

Keto Buffalo Chicken Celery Sticks

Keto Thai Peanut Chicken Salad

Keto Turkey Bacon Ranch Pinwheels

Keto Flatbread (Spiced Beef with Tzatziki Sauce)

Keto Tomato Greek Chicken

Keto Pot Buffalo Chicken Burger

Keto Spiced Chicken Pot Pie

Keto Peppered Turkey

Keto Lemon Butter Sauce for Fish

Quick Tofu and Broccoli Salad with Peanut Butter Dressing

Keto Bacon Green Bean Casserole

Keto Low-Carb Pasta Carbonara

Keto Sesame Chicken and Broccoli

Keto Breaded Shrimp Salad with Chipotle Mayo

Keto Creamy Lemon & Dill Pan Seared Salmon

Chicken Burgers with Tomato Butter

Low Carb Tex Mex Chicken Salad

Mexican Cauliflower Spiced Rice

Pepperoni and Sausage, Pizza Zucchini Boats

Keto Caramelized Cabbage

Keto Korean Paleo Bibimbap

Keto Bacon and Egg Salad

Keto Fried Rice with Pork

Crab Stuffed Mushrooms with Cream Cheese

Keto Liver Sausage and Eggs

Asparagus Foil Packs & Herb Butter Salmon

Keto Crack Chicken with Crispy Bacon

Spinach Artichoke Stuffed Chicken Breast

Hamburger Patties with Creamy Tomato Sauce and Fried Cabbage

Keto Salad Egg Roll in a bowl

One-Skillet Keto Roasted Sesame Chicken Thighs

Easy Spiced Rice Cauliflower with Shrimp

Keto Zucchini Lasagna

Keto Pasta Salad Bowl

Easy Keto Loaded Cauliflower

Keto Low-Carb Harissa Portobello Mushroom “Tacos”

CHAPTER SIX

Keto Friendly Exercise for Beginner both for Men and Women

How Building Exercising on a Keto Diet May Help You

How to Win Over the Keto-Flu

Introduction

A ketogenic diet goes beyond just a diet. This is the most powerful tool and sustainable lifestyle that allow you to heal your body and achieve optimal health and well-being. This is a journey that demands a commitment to learning, openness to changes, learning new traditional ways of thinking, and living. It begins as a challenge and turns into a normal lifestyle. If it’s done correctly, the ketogenic protocol can contribute to ease and sustained weight loss and an overall improvement in the quality of life.

This book “Keto Secret" is imbibed with a 3-day egg fasting, a 30-day meal plan, and a 7-day keto-friendly workout that targets weight loss while also taking a holistic approach to achieving lasting results by making changes to not only diet but to other key areas including sleep, mindset, stress management. I provide you with the proper tools and effective strategies to make you lose 60 pounds faster within months and heal your body to become the best version of yourself. The recipes provided in this book are easy to make, extremely flavorful, tasty, and easily adaptable to your preferences.

Keto Secret is written in a simple format for all keto dieters, whether you are a beginner or you are have been practicing the keto diet for a very long time.

It has been discovered that most keto dieters do not know the secret of an effective keto lifestyle; they don't understand the basics or fundamental rules to observe on a ketogenic diet in order to get the best out of keto.

Some decades ago, during the 1920's an event occurred that brought what we all call the keto diet into existence and this is what makes it unique and different from other dieting plans.

Now the big question is: WHAT BROUGHT THE KETO INTO EXISTENCE?

Once upon a time, epilepsy was a famous disease that had no cure at that time, as a result, many people suffered from it. Even when a medical solution for it eventually came, it was proofed ineffective. It became difficult for doctors to prescribe drugs because the patients were not responding to the treatment. At this point, a need came for a diet to manage the situation and this diet is what is known today as the ketogenic diet.

The ketogenic diet became a well-known therapy for epilepsy. It was developed to provide another method to non-mainstream fasting and it has been shown to be successful as an epilepsy treatment. However, the diet was later abandoned due to the introduction of new anticonvulsant therapies. An anticonvulsant is a different group of pharmacological agents used in the treatment of seizures. Although most cases of epilepsy could be effectively controlled using this drug, they have not yet been able to achieve epileptic control.

For this individual and particularly children with epilepsy, the keto diet was re-introduced as a way of managing the condition and to help those suffering from epilepsy.

Who May Benefit from this Diet?

I have personally seen patients with the following conditions benefit from a ketogenic diet. If you fall under the following illness mentioned, there is a tendency that you will have a positive recovery while on the keto diet.

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Inflammatory bowel disease

Seizure disorder

Migraine headaches

High blood pressure

Diabetes- type 1 and type 2

Chronic inflammation

Obstructive sleep apnea

Overweight and obesity

Alzheimer’s disease

Parkinson’s disease

High cholesterol

High triglycerides

Low HDL (good) cholesterol

Secrets to Achieving Weight Loss through Keto Diet

Now! What are the secrets to achieving weight loss through the ketogenic diet?

✓  Discover keto-friendly foods and consume on moderate with the target.

✓  Familiarize yourself with non-keto friendly foods, don't be tempted to consume them.

✓  Cancel the idea of cheating on keto, it can make it complicated.

✓  Learn the formula for rapid weight loss (Egg Fasting)

✓  Don't prolong your egg fasting beyond 5days to avoid health complications.

✓  Always follow up with your ketone state.

✓  Be ready for ketosis challenges (Keto-flu)

✓  Find out the type of exercise that is keto-friendly to prevent muscle deficiency.

CHAPTER ONE

What is Ketogenic Diet really about?

The keto diet is based on eating good fats, drastically reducing your carbohydrate intake, and moderately limiting your protein intake so that your body burns fat for energy instead of glucose. In addition, it is also about consuming the right amounts of fats, carbohydrates, and proteins for weight loss.

Macronutrients (Macros) Cycle

What are macronutrients? These are basically the most important nutrients our bodies need to survive. Macronutrients are divided into three main categories which are:

Carbohydrates: 5%

Proteins: 25%

Fats: 70%

Knowing which foods contain which macros is important because you want a balance between these three macronutrients. Most diets consist of around 50 percent carbohydrates, 25 percent protein and 25 percent fat.

But when it comes to the keto diet, these percentages look very different. This is because when a person hits ketosis, their stored fat is broken down into molecules called ketones. To achieve maximum ketosis, however, you just have to stay below the recommended 20-50 grams of carbohydrates per day.

How to count/track your keto macros

To properly count keto diet macros, you need to break down your daily consumption of fat, protein, and carbohydrates to a level at which ketosis is achievable. You should aim for 75 percent of your daily calories to come from fat, 20 percent from protein, and 5 percent from carbohydrates to maintain ketosis. Staying on ketosis really means being aware of healthy fats and maintaining the willpower to limit your daily intake of carbohydrates.

What does ketosis mean?

It is a process that occurs when your body does not have enough carbohydrates to burn for energy. Instead, it burns fat and makes what is known as ketones to use as fuel.

What do ketones mean?

These are chemicals made by your liver.  Your liver makes them when you don't have enough insulin in your body to turn sugar (or glucose) into energy. You need another source so, your body is using fat instead. Your liver converts this fat into ketones, a type of acid, and sends them into your bloodstream. This is what your muscles and other tissues in your body use for fuel.

Types of ketone test and how to carry out the test with Diagrams

Testing your blood or urine to measure your ketone level can be done at home.

Urine ketone test

To perform a urine test, you urinate into a clean container and dip the test strip in the urine. Urine test strips contain special chemicals that change color when they react with ketones. You can get your results by comparing the test strip to the color chart on the package/stripe carton.

Blood ketone test

A-home meter is available for testing blood ketones. This is done in the same way as a finger glucose test. You prick your finger with a needle and place a small drop of blood on the test area.

If you are a diabetic patient you are advised to take your test twice a day.

CHAPTER TWO

What your Keto results dictate?

Normal/negative- is less than 0.6 millimoles per liter

Low to moderate- 0.6 to 1.5 Millimoles per liter

High- 1.6 to 3.0 Millimoles per liter

Very high- greater than 3.0 Millimoles per liter

Contact your doctor if you discover that your ketones are low to moderate, and seek emergency medical attention if your ketone result levels are high or over high to avoid health complications.

Symptoms that Shows you have Attain Full Ketosis

Bad Breath

You will experience mouth odor when you reach full ketosis. This is a common side effect that people do talk about. It shows that the ketogenic diet is actually working for you. It 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 ideal for your social life, it is a positive sign for your diet. To solve the problem of this mouth odor you are advised to always brush your teeth or eating sugar-free gum. If you like chewing gum or other alternatives, such as drinks without sugar, check the label for the presence of carbohydrates. It can increase blood sugar levels and lower ketones.

Weight Loss

Ketogenic diets along with the usual low-carb diets are very effective for losing weight. 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 fat loss, it is mainly carbohydrates and water that is consumed.

After the initial rapid drop in water weight, you will continue to lose body fat consistently as long as you don't cheat and remain in a calorie deficit. Fast weight loss easily occurs when you freshly start a ketogenic diet that strictly restricted carbohydrates.

Increase of Ketones

One of the hallmarks of a ketogenic diet is a decrease in blood sugar levels and an increase in ketones. As you move to the ketogenic diet, you will start burning fat and use ketones as the main sources of fuel. The most reliable and accurate method for measuring ketosis is to measure the level of ketones in the blood by using a special meter. It measures the level of your ketones by calculating the amount of beta-hydroxybutyrate (BHB) in your blood. It is use to measure ketones present in the bloodstream.

Increased Ketones in the Breath or Urine

Another way to measure the level of ketones in the blood is a breath analyzer. It controls acetone, one of the three main ketones present in your blood during ketosis. This gives you an idea of the level of ketones in your body, as more acetone leaves the body when you are in nutrient ketosis.

It has been shown that the use of breath analyzers with acetone is fairly accurate, although less accurate than the blood test method. Another good method is to measure daily the presence of ketones in the urine using special indicator strips. They also measure urinary ketone excretion and can be a quick and cheap method for estimating ketone levels each day.

Suppression of Appetite

This is due to increased consumption of proteins and vegetables, as well as changes in hunger hormones in the body. The ketones will also affect your brain to reduce your appetite. You feel full and don't need to eat as often as before, then it means you are in ketosis.

Increased Focus and Energy

People often report brain fog, fatigue, and feeling sick when they first begin a low-carb diet. However, long-term ketogenic diets often report increased attention and energy. When you go into ketosis, a large part of the brain starts to burn ketones instead of glucose. It may take a few days or weeks for this to start working correctly. Ketones are an outstanding powerful fuel source for the brain. It has been tested in a medical setting for treating brain diseases and some other health conditions such as concussion and memory loss. They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss/amnesia.

It is therefore not surprising that long-term ketogenic dieters often report greater clarity and better brain function. Carbohydrate elimination can also help control and stabilize blood sugar levels. This can further have a positive effect by improving brain functions.

Short-Term Fatigue

Changing to a ketogenic diet can be quite tiresome at first for people who are just starting out at dieting, this is a popular negative effect often experienced by new dieters. This includes weakness and fatigue and it usually makes people quit the diet before getting fully into ketosis and reaping many of the long-term benefits.

These effects are natural. After many decades of working on a massive fuel system in carbohydrates, your body is forced to adapt to a different system. As expected, this change does not happen immediately. It takes about 7 to 30 days before you have total ketosis. That's why you need to be committed to this journey. It is a lifestyle that you should adapt to. In order to reduce fatigue during this phase, you may want to take electrolyte supplements.

Electrolyte gets lost in the process, due to the fast reduction of your body's water content and the elimination of processed foods that may contain extra salt.

Pay attention to this, when you want to add these supplements, try to get between 2,000 and 4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium strictly per day. Initially, this may cause you to suffer from tiredness and low energy. This will happen when your body adapts to running with fat and ketones.

Short-Term Decrease in Performance

As highlighted above, the scrapping of carbohydrates from your system can lead to general tiredness in the beginning. This will cause a decrease in exercise performance.

It is primarily caused by reduced glycogen stores of muscles, which provide the main and most efficient source of fuel for all forms of high-intensity exercise.

After several weeks, many ketogenic dietitians report that their performance returns to normal. In certain types of sports and ultra-resistance events, a ketogenic diet may even be beneficial. One famous study found that athletes who switched to a ketogenic diet burned up to 230 percent more fat when they exercised compared to athletes who did not.

While it is unlikely that a ketogenic diet can maximize the performance of elite athletes, these often cause people to quit the diet before they get into full ketosis and reap many of the long-term benefits.

Digestive Problems

Digestive problems such as constipation and diarrhea are common side effects in the beginning. Some of these issues should subside after the transitional period, but it may be important to be aware of different foods that may be causing digestive problems. Therefore, it is advised that you follow the recipes in this book for complete 30 days to avoid critical digestive problems.

Also, make sure you eat lots of healthy vegetables with low carbohydrates but still contain lots of fiber. Most importantly, do not make the mistake of eating a diet without diversity. This can increase the risk of digestive problems and nutritional deficiencies. You will have no problem with this if you strictly follow the guide provided in this book.

Insomnia

Inability to sleep is one big challenge faced by ketogenic dieters, especially when they initially change their diet. Most people report cases of insomnia or get a sleepless nights when they initially cut down on their carbohydrates intake however, this is usually a positive change in a matter of weeks.