The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 1 - Rachel Richards - E-Book

The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 1 E-Book

Rachel Richards

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Volume 1 of "The 7-Day Ketogenic Diet Meal Plan" for Weight Loss

Do you hate diets?

Weight-loss can be yummy…

…if you know the secrets of Ketogenic eating.

Don't sacrifice taste for a healthy diet. A ketogenic diet forces your body to burn fat as the primary source of energy.

What is the Ketogenic Diet?

Your body uses what you eat to give you energy. Carbohydrates raise your blood sugar levels, and your body reacts by producing insulin to deal with it.

Why is this bad?

Insulin helps change excess glucose to fat.

What if your body learned to fuel itself by burning fat?

A ketogenic diet is designed to make your body burn fat instead of carbohydrates. It is comprised mainly of a high fat diet with low carb foods and normal levels of protein. Carbohydrates are kept below 60g and preferably around the 20g to 40g level on a daily basis.

Don't feel like you have to give up on your favorite foods. With recipes like the low carb peanut butter cookies or the chocolate mousse, you can still feed your sweet tooth without feeling guilty.

Inside this book are the following types of meals: 

  • Breakfast - 7 recipes 
  • Lunch - 7 recipes 
  • Snacks - 14 recipes 
  • Dinner - 7 recipes
You’ll love the results, because watching the weight come off, without hating what you’re eating, makes all the difference in the world.

Bonuses Available:
A recipe for 'Keto Rolls'; this recipe serves as a great substitute for those missing the taste and feel of bread without adding the carbs.
A printable version of the meal plan and shopping list is also included.

Get it now.

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Copyright 2014 by Revelry Publishing

All Rights reserved under International and Pan-American Copyright Conventions. By payment of required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this book. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known, hereinafter invented, without express written permission of the publisher.

DISCLAIMER

Every effort has been made to ensure that the information in this book is accurate and complete. However, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and the internet. The author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.

Nutritional values have been calculated with due care and attention. However, there may be differences in the calorie count due to the variance of each individual kitchen creation caused by ingredient amounts, brand differences, different cuts and quality of meats etc. The nutritional values of these recipes are provided as a guideline only.

Other books by Rachel Richards:

The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 2

The second volume of the set contains 35 different recipes and a bonus of a recipe for ‘Keto Almond Bread’.

The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 3

The third volume of the set contains 35 different recipes and a bonus of a recipe for ‘Posh Coffee’.

The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volumes 1 to 3

This book has all three volumes of the set containing 105 different recipes and their respective bonuses of recipes for ‘Keto Rolls’, ‘Keto Almond Bread’ and ‘Posh Coffee’.

50 Vegan Slow Cooker Recipes: Delicious Meatless Slow Cooker Meals For The Vegan Lifestyle

This book was written for those who enjoy a Vegan lifestyle or just want a meatless meal from time to time.

The 7-Day Gluten Free Diet Plan: 35 Healthy Wheat Free Recipes To Banish Your Wheat Belly – Volume 1

This book was written for those who prefer food that is gluten-free whether it is for health reasons or simply a lifestyle choice.

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Get the latest update on new releases from the author at:

https://rachelrichardsrecipebooks.com/newsletter

The 7-Day Ketogenic Diet Meal Plan

35 Delicious Low Carb Recipes For Weight Loss Motivation

Volume 1

By Rachel Richards

© Revelry Publishing 2014

Table of Contents

Introduction

Shopping List

Bonus

Day 1

Mexican Baked Eggs

Lettuce Chicken Wraps

Tuna Provencale Salad

Peanut Butter Cookies

Citrus and Herb Chicken

Day 2

Poached Eggs and Asparagus with Herb Butter

Crab Pate on Cucumber Rounds

Cauliflower and French Bean Crustless Quiche

Coconut Kisses

Succulent Beef Olives

Day 3

Ham and Gruyere Crepes

Cheese and Chive Celery Boats

Ham, Spinach and Feta Frittata

Cocoa Choccie Cupcakes

Chinese Sweet and Sour Pork Balls

Day 4

Mushroom and Pepper Scramble

Parmesan Mustard Crisps

Melting Goats’ Cheese Stuffed Mushrooms

Lemon Cheesecake Bites

Lamb with Coconut and Mustard Seeds

Day 5

Bacon and Sausage Parcels

Guacamole with Crudites and Prawns

Celery and Courgette Soup a La Crème

Chocolate Mousse

Glazed Baby Back Ribs with Coleslaw

Day 6

Pepperoni and Cheese Slice

Avocado ‘Fries’

Keto Brunch Burger

Treat Yourself Coconut Sponge Pudding

Spiced Salmon with Stir Fried Greens

Day 7

Scotch Eggs Keto Style

Ham and Prawn Roulades

Cauliflower and Chorizo Cheese

Chocolate Brownie Tray Bake

Oriental Sea Bass Parcels

Thank You

Other Books by Rachel Richards

About the Author – Rachel Richards

Connect with Rachel Richards

Introduction

What is the Ketogenic Diet?

Your body uses what you eat to give you energy. Carbohydrates raise your blood sugar levels, and your body reacts by producing insulin to deal with it. Unfortunately, insulin aids in converting glucose to fat, which is then stored in your body’s cells.

When following the Ketogenic Diet, it is best to keep your carbohydrate level to below 60g, and preferably around the 20g to 40g level. Slight overage once in a while is not too bad, but where possible less than 50g is the best way to go. This keeps the body in a state of ketosis, whereby the body is burning fat to give a steady stream of energy.

Moderate to high levels of protein and fats are also vital ingredients in ketosis with the fat providing fuel to burn for adequate energy levels. Whilst the actual dietary ingredients of ketosis are important, sensible exercise also plays a big part in losing weight and fine tuning the body’s metabolism.

It is essential that you consult your doctor or health professional before embarking on any radical changes in your diet, particularly if you have a lifestyle illness such as diabetes, IBS or any other disease that may be affected by a change in diet.

Most participants of this diet do find that it changes their lives for the good, and creating tasty recipes is a good way to keep their plan in check.

In terms of beverages, drink as much water as possible, but you are also allowed green tea or black coffee. Avoid fizzy drinks, limit alcohol (one drink is fine) and no fruit juices.

The menu recipes are designed for up to 4 people. Every person has a different level of carbohydrate tolerance and participates in a different level of daily exercise. To truly work with a ketogenic diet, you must find your level of carbohydrate tolerance, so a little trial and error or experimentation may be needed. You may mix and match the meal recipes in this book. The 7-day meal plan is merely an example.

If you are trying to lose weight, calorie intake is also important. For men, a daily intake of below 2,000 calories is acceptable. For women, the daily intake is around 1,600 calories. It is difficult to estimate the level of calories for children, as they do expend energy at school and play times, and their metabolism tends to be much faster. It may be necessary for you as an individual to take smaller portions of certain recipes in order to keep your calorie intake at a sensible level.

Shopping List

This shopping list is designed to help you stay on track during your 7-day plan. Rather than shop every day for the ingredients, we have listed all your store cupboard items together, so that you can purchase these in one visit. The other ingredients are listed per day. Where possible, we have tried to make sure that all goods are used, with little top ups on the necessary days.

Dried Herbs and Spices, Condiments

Rosemary, thyme, Italian seasoning, Herbes de Provence, chilli powder, curry powder, Cajun seasoning, mustard seeds, caraway seeds, onion powder, ground coriander

Black peppercorns, Himalayan salt, garlic powder, star anise powder, yellow mustard, mayonnaise, horseradish sauce, sweet chilli sauce, Tabasco, reduced sugar ketchup, distilled white wine vinegar, dried parmesan

Baking Products

Oils – coconut, extra virgin olive oil

Flours – almond, coconut

Baking soda

Vanilla extract, lemon extract, almond extract

Sweeteners - liquid Stevia, powdered sugar, granulated sugar substitute

Small bottle of pure or low sugar hazelnut syrup

Peanut butter

Coconut flakes

Pine nuts

Hazelnuts, chopped or almond slivers

Ground almonds

Raw honey

Unsweetened cocoa powder

Dark chocolate (high percentage cocoa solids, 75% or more)

Coffee (your usual brand is fine)

Small tub of chocolate protein powder

Ground flaxseed or flaxseed meal

Chia seeds

Canned or Jarred Goods/Cartons

Good quality vegetable stock cubes or powder (you can of course buy ready-made stock, but once opened, must be refrigerated, or make your own vegetable stock)

Black pitted olives (smallest can available)

Tuna in spring water (8oz/225g)

Canned chopped tomatoes (2 x 8oz/225g)

Small can of tomato puree

Coconut cream (1 x 8fl oz/240ml) (refrigerate once opened)

Daily Fresh Purchases (or combine 2 days for ease of shopping)

Day 1

10 eggs (save some for later in the week)

8oz/225g chorizo

8oz/450g skinless, boneless chicken breasts (for the wraps)

4 x 5oz/140g skinless boneless chicken breasts (for the citrus chicken)

2 green bell peppers

1 large iceberg lettuce

Small bunch of radishes

4 lemons

1 lime

1 small red onion

2 small tomatoes

½ cucumber

Small bunch of rosemary

Day 2

8 fresh eggs

8oz/425g butter (you will already have some in the fridge, but top up)

16 young baby asparagus spears

Small bunch fresh mint or parsley

½ cucumber (you already have half in the fridge)

4oz/115g green beans

5oz/140g cauliflower (a small one, or large one cut in half – you will use the rest later in the week)

1 medium sized onion

1 head of celery (you can use the rest later in the week)

Small quantity (approximately 4oz/115g baby spinach leaves)

3oz/85g mushrooms

8oz/225g cream cheese

8fl oz/225ml single cream

4fl oz/115ml heavy cream or double cream

8oz/225g butter (you will not need all of this, but can be used later in the week)

14oz/400g mixed crab meat)

8 x 3½ oz/100g minute steaks

¼ bottle red wine

Day 3

12 eggs (some for later in the week)

10oz/280g cooked ham from the deli