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

Rachel Richards

• Herausgeber: Revelry Publishing
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2014

Beschreibung

Volume 2 of "The 7-Day Ketogenic Diet Meal Plan"

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.

Volume 2 of the 7-Day Ketogenic Diet Meal Plan brings you 35 new delicious low carb recipes for weight loss motivation.

These original recipes provide an additional 7 days of full meal plans for the health conscious.

Similar to Volume 1, you will find the following:

• Breakfast - 7 recipes
• Lunch - 7 recipes
• Snacks - 14 recipes
• Dinner - 7 recipes

For more value, you can get a recipe for 'Keto Almond Bread' which serves as a great substitute for those missing the taste and feel of bread without the additional carbs. As well, a printable version of the meal plan and shopping list is available.

You’ll love the results, because watching the weight come off, without hating what you’re eating, makes all the difference in the world.

Download this book now to enjoy your ketogenic diet meal plan.

Leseprobe

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 1

The first volume of the set contains 35 different recipes and a bonus of a recipe for ‘Keto Rolls’.

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 2

By Rachel Richards

© Revelry Publishing 2014

Table of Contents

Introduction

Useful Keto Food Information

Shopping List

Bonus

Day 1

Bacon, Chive and Ricotta Muffins

Indian Prawn and Scallion Puffs

Sweet Chilli Salmon Kebabs with Lime Dipping Sauce

Nutty Chocolate Ice Cream

Steak with Chimichurri Sauce

Day 2

Baked Sausage and Mushroom Saucers

Broccoli Bisque with Crispy Bacon

Chilli Burgers with Roasted Tomatoes

Lime (or Lemon) Fluffs

Pork and Ginger Stir Fry

Day 3

Coddled Eggs with Spinach

Baby Peppers with Garlic, Mozzarella and Pastrami

Super Healthy Chicken Salad with Avocado Dressing

Honey and Almond Scones

Lemon Chicken with Gremolata

Day 4

Cheesey Chive Pancakes

Spiced Nutty Biscuits

Provencale Sardine Salad

Coconut Almond Bars

Moroccan Lamb Cutlets with Sautéed Mushrooms and Spinach

Day 5

Breakfast in a Cup

Roasted Asparagus and Parma Ham Wraps

Sticky Oriental Drumsticks

Coconut Bombs

Beef and Zucchini Lasagne

Day 6

Bacon Wrapped Frankies

Tuna ‘Sushi’ Rolls

Broccoli and Cheese Patties

Peanut Butter Drops

Wholesome Beef and Vegetable Casserole

Day 7

Ranch Style Scrambled Eggs

Smoked Salmon Taramasalata

Tiger Prawn, Fennel and Avocado Salad

Salami Horns

Grilled Halibut with Chunky Salsa

Thank You

Other Books by Rachel Richards

About the Author – Rachel Richards

Connect with Rachel Richards

Introduction

What is the Ketogenic Diet?

Our body uses what we eat to give us energy. Carbohydrates raise our blood sugar levels, and the body reacts by producing insulin to get rid of it. Unfortunately, insulin aids in converting glucose to fat, which is then stored in our bodies’ cells.

When following the Keto Diet, it is best to keep your carbohydrate level to below 60grams/2 ounces, and preferably around the 20g-40g/¾-1½oz level. Slight overage, once in a while, is not too bad, but where possible under 50g/1¾oz is the best way to be. 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 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 mechanism.

It is essential that you consult your doctor or health professional before embarking on any radical changes in your diet, particularly if you already 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 better, and creating tasty recipes is a good way to keep your 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, alcohol and fruit juices.

The menu is divided among 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 7-day plan is merely an example – but if you are trying to lose weight, calorie intake is also important. For men, an intake of below 2,000 calories is acceptable, and for women around the 1,500 calories mark. 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. Equally so, you can take a little more, or an extra treat on bad days!!

Good luck!

Useful Keto Food Information

You will notice that the calorie counts have been kept relatively low on most days, to keep below the recommended intake for women (1500 calories or less) and 2000 or less for men. This will enable you, once you know what your ketosis rate is, to adjust any of the recipes to larger portions, or indeed, take a little extra on the snacks or where the lunches are low count, for instance. If you follow the counts at the bottom of each day on the Meal Plan, and look at the recipes, you will see where you can increase your allowances. This is to give you more options and scope to enjoy your diet – unhappy dieters are unsuccessful ones!

Listed below, is a good but selective sample of foods that you are allowed on the Keto Diet Plan.

Beverages

Feel free to drink plenty of fresh water, but limit beverages such as green tea, unsweetened tea, decaffeinated coffee, clear broths. Lime and lemon juice is fine, but again, limit the quantities and certainly only no-sugar versions.

Clean Protein Sources

Meat: beef, lamb, pork, wild game, veal, chicken. Where possible buy grass-fed meat.

Other Poultry: turkey, quail, duck, goose, pheasant. Free range is always better

Fish or Seafood: any kind of fish is suitable, preferably ‘wild’ caught – salmon, tuna, mahi-mahi, sardines, mackerel, sea bass, turbot, flounder, cod. Seafood such as prawns, lobster, calamari, clams, mussels, etc. -

NEVER any breaded versions, but canned is acceptable.

Eggs: whole cooked eggs, scrambled, boiled, poached or fried.

Bacon, ham and sausages –absolutely fine for your diet, as long as they do not contain sugar. Check the packets.

Peanut butter and soy products – tofu, tempeh and edamame, but check carb levels as some of them can be a little high.

Protein powders such as whey, hemp, pea and other vegetable proteins.

Vegetables

All leafy greens and salad leaves are a useful and filling addition to your diet without damaging your carb intake.

Most non-starchy vegetables are low in carbs. Try to buy organic vegetables or grow your own to avoid additives that contain pesticides taken from the soil. Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. Limit sweeter vegetables such as tomatoes, carrots, peppers, and summer squashes.

Alfalfa sprouts

Any leafy green vegetable

Asparagus

Bamboo shoots

Bean sprouts

Beet greens

Bok choy

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Celery root

Chard

Chives

Collard greens

Cucumbers

Dandelion greens

Dill pickles

Garlic

Kale

Leeks

Lettuces and salad greens (arugula, bok choy, Boston lettuce, chicory, endive, escarole, fennel, mache, radicchio, Romaine, sorrel.)

Mushrooms

Olives

Onions (limited amounts, as they are higher in sugar)

Radishes

Sauerkraut

Scallions

Shallots

Snow peas

Spinach

Swiss chard

Turnips

Water chestnuts

Dairy

Heavy cream, sour cream.

Full fat yogurt

Hard and soft cheeses, mascarpone, ricotta, cottage cheese

Raw milk products, such as those produced using nuts, i.e. almond milk.

Nuts and Seeds