Ketogenic Diet Cookbook E-Book

Arline Rush

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

Seitenzahl: 40

Veröffentlichungsjahr: 2022

Beschreibung

The ketogenic diet is a low carb, high fat diet that is based on the principle of ketosis. It has been proven to help people lose weight in the short term and can also be used to reverse type 2 diabetes. Although it's still largely unproven, there are many studies supporting its efficacy. This book goes over how the keto diet works, as well as its benefits and risks for certain groups of people. You may decide that it's worth trying if you're not happy with your current state or if you're looking to use a different diet method for weight loss or diabetes reversal purposes. How Does the Keto Diet Work? The human body contains two types of fat: triglycerides, which are made of three parts fatty acid, one part glycerol (e.g. in lipids and oils), and one part sugar called dextrose; and the fat we're all familiar with, fatty acids. The ketogenic diet is based on the principle that having adequate levels of fats in the blood may be associated with improved metabolic function. It is based on the observation that people on a low-carbohydrate diet have higher levels of ketones in their blood than those who eat a carbohydrate-rich diet ? evident because fat is burned as fuel rather than converted to glucose for energy. This is because ketones have a greater energy efficiency and are less likely to be oxidized or damaged when used by the body. Thus, the diet aims to supply ample fat to fuel metabolic processes in the body and this is achieved by focusing on high-fat, low-carbohydrate foods. The Keto Diet: A Low Carb Approach to Weight Loss There are many different kinds of ketogenic diets doing the rounds, but all mainly share some common principles and approaches. Those principles could be summarized as: High fat, moderate protein and adequate fibre. High in fat, moderate in protein, low in carbohydrate. Having a maximum of 75 to 90 percent of calories from fat, up to 20 percent of calories from protein and 5 percent to 10 percent of calories from carbohydrates (depending on the version). [1] [2] [3] [4] [5] [6] The aim is to move the body into a state of what's called nutritional ketosis, or "nutritional ketosis with dietary carbohydrates," which is when you have such a high fat diet that your system converts fat rather than sugar into energy for use by the body. This is different from ketoacidosis, a life-threatening condition that occurs when you have too many ketones in your bloodstream, and it's usually triggered by high amounts of protein in the diet

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

BREAKFAST KETO RECIPES

1. Mushroom Frittata

2. Artichoke Omelet

3. Low-Carb Crepe

4. Cinnamon Almond Butter Smoothie

5. Kale Wrapped Eggs

6. Zucchini Keto Bread

LUNCH KETO RECIPES

7. Hot Chorizo Salad

SPECIAL KETO RECIPES

8. Mushroom & Cauliflower Risotto

9. Pita Pizza

10. Skillet Cabbage Tacos

11. Taco Casserole

12. Creamy Chicken Salad

13. Spicy Keto Chicken Wings

14. Cilantro and Lime Creamed Chicken

15. Cheesy Ham Quiche

16. Loaded Cauliflower Rice

17. Creamy Garlic Chicken

DESSERT KETO RECIPES

18. Almond Blackberry Chia Pudding

19. Choco Mug Brownie

20. Chocolate Mousse

21. Chocolate Muffins

22. Cannoli Dessert Dip

23. Slow Cooker Coffee Coconut Custard

FISH AND SEAFOOD KETO RECIPES

24. Hit Salmon Dinner

25. Luscious Salmon

26. Insanely Simple Salmon

27. Entertaining Salmon

28. Flavors Infused Salmon

29. Tuna Fish Salad

30. Mozzarella Tuna Melt

31. Crabmeat Egg Scramble with White Sauce

32. Tuna Pickle Boats

33. Salmon Salad with Lettuce & Avocado

34. Mackerel Lettuce Cups

SNACK KETO RECIPES

35. Creamy Olive Balls

36. Bacon Maple Pancake Balls

37. Curried Tuna Balls

38. Bacon Jalapeño Balls

39. Avocado, Macadamia, & Prosciutto Balls

40. Chocolate Cheesecake

41. Walnut Bites

42. Cinnamon Pudding

43. Cheesecake Mousse

44. No-Crust Pumpkin Pie

45. Tuscan Truffles

46. Caprese Salad Kabobs

KETO EXTRA RECIPES

47. Keto Hoagie Bowl

48. Keto Egg Salad

49. Keto Tricolor Salad

50. Keto Salad with Chicken, Pesto and Cherry Tomatoes

CONCLUSION

INTRODUCTION

If you're looking to lose weight and improve your health and fitness, the keto diet may be the perfect fit. This low-carb, high-fat diet is based on eating foods that are naturally high in fat such as fatty meats, oily fish, certain plant oils and nuts. But unlike other popular diets like the paleo or low-calorie diets which reduce carbs entirely, a keto diet actually cuts back on net carbs — or those carbs minus dietary fiber. Net carbs are about 10 per day for an average person on a 1,500 calorie diet. Meanwhile, the keto diet takes that average to about 20 net carbs a day for the same number of calories.

For a 200-pound person, that translates to roughly 120 grams of carbs a day. When you figure in added sugars alcohol and dietary fiber, you're looking at about 50 to 60 grams of carbs daily — which is why people on this diet can lose weight so fast. Keep reading for more details on what you can eat and what to expect while following the keto diet.

Keto diet benefits

While weight loss might be the only reason someone would adopt the keto diet, you don't have to be losing weight to see these benefits. That's because a ketogenic diet can have some pretty impressive effects on your body that go well beyond just weight loss. For example, you may find yourself waking up with more energy every morning, or even experience an increase in endurance and performance during workouts. It is now possible for someone who runs marathons to do so without feeling tired or sluggish, and this is due solely to the keto diet.

Keto weight loss

Because this is a high-fat diet, it has the ability to keep your appetite in check. This might be a problem for some, but if you've always found it hard to stick to a diet because you're hungry, then cutting your carbs and increasing your fat intake should prove effective and satisfying. This fat that you're eating will keep you full for longer periods of time than carbs ever can — making it easier to stick to the keto diet for long periods of time.

Additionally, because most people on this diet reduce their daily net carb intake significantly, they also drop their insulin levels — which helps support weight loss by boosting the amount of fat being utilized by the body and keeping blood sugar levels stable.

Keto diet for weight loss

The ketogenic diet has also been linked to reduced appetite and cravings which is beneficial for those who struggle with their weight and body image. The reduction in carbs can have a major influence on your hunger and fullness levels.

Even though the keto diet is supposed to minimize hunger, that doesn't mean you'll be eating less. If anything, you'll feel fuller longer since most of the foods you're replacing (like processed foods) are highly energy-dense. This means that you can go longer periods without eating and still feel satisfied.