The Complete Ketogenic Diet for Beginners E-Book

Aldo Deandre

• Herausgeber: MarkHollis
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

The ketogenic diet is a low carb high fat diet that is strategically designed to help your body burn off fat rapidly. Your body becomes a fat burning machine. The ketogenic lifestyle gives you the opportunity to be healthy, lose weight, be happy and live long. Preparing delicious, wholesome and healthy meals is made easy when you make use of an electric pressure cooker. It ensures that breakfast, lunch, dinner and many other ketogenic meals are prepared on time. This book addresses all you need to know about the ketogenic diet, your body and becoming keto-adapted; it is a one stop guide to the ketogenic lifestyle. This ketogenic cookbook contains 100 easy and effective ketogenic diet recipes with boundless options to sustain you in the state of ketosis. For easier reading, each recipe has been sub-categorized into categories such as: Beef And Lamb Recipes, Chicken & Turkey Recipes, Pork Recipes, Soups & Chili Recipe, Side Dishes, Veggie Recipes and more.      The ketogenic diet will help you lose that fat, live healthy and enjoy life maximally.  

Leseprobe

The Complete Ketogenic Diet for Beginners

100 Low-Carb, High-Fat Recipes For Weight Loss and Healthy Living (ketogenic pressure cooker cookbook) 

Aldo Deandre

Copyright © 2018 Aldo Deandre

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.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Contents

Introduction

Understanding The Ketogenic Diet

Advantages of the Ketogenic Diet

Ketosis And Your Body

Keto Diet Meal Guide

Beef & Lamb Recipes

Beef Short Ribs & Bacon

Easy Braised Beef Short Ribs

Simple Sauce & Meatballs

Noodle-less lasagna

Keto Mexi Meatloaf

Traditional keto Meatloaf

Keto Pot Roast (Italian)

Keto Creamy Coleslaw & Ribs

Keto Baby Back Ribs

Keto Beef Curry Stew

Keto Balsamic Beef Pot Roast

Scrumptious & Quick French Lamb Leg

Keto Porcini Mushrooms Beef

Asian Beef Pot Roast

Keto Tomatoes & Lamb Shanks

Keto Mexican Sauce with Short Rib Tacos

Keto Beef Short Ribs

Delicious Keto Goulash

Keto Diet Pot Roast

Mexican Carne Asada

Keto Cabbage & Corned Beef

Keto Indian Curry Lamb Spareribs

Irish Cabbage Corned Beef

Keto Lamb Shanks

Keto Lamb Stew

Keto Mocha-Rubbed Pot Roast

Keto Pressure Cooker Ribs

Mexican Beef Keto Recipe

Keto Ropa Vieja (Pressure Cooker Recipe)

Chicken & Turkey Recipes

Keto Chicken Tikka Masala

Keto Delicious Soft Chicken

Spicy Chicken Keto Dip

Chicken Mozzarella Spaghetti Squash

Keto Chicken Breasts

Keto Crack Chicken

Keto Spaghetti Squash Chicken Marsala

Keto Pressure Cooker Bone Broth

Keto Frozen Chicken Breasts

Keto Smoked Sausage Stew & Chicken

Keto Chicken Cacciatore

Keto Broth & Chicken

Keto Hungarian Chicken

Keto Garlic Lemon Chicken

Keto Chicken Faux Pho

Keto Zuppa Toscana

Keto Rotisserie Chicken

Buffalo Chicken Meatballs

Indian Curried Chicken Chunk

Keto Belizean Stewed Chicken

Keto Delicious Shredded Chicken

Keto Gravy with Chicken

Yummy Shredded Chicken Taco Meat

Keto Butter Garlic Chicken

Keto Mexican Chicken Tacos

Keto Butter Chicken

Keto Herb Rubbed Chicken Legs

Keto Yummy Roast Chicken

Keto Buffalo Chicken Wings

Shredded Chicken with Broth

Keto Jambalaya

Rich Keto Browned Chicken Broth

Sumptuous Keto Turkey Drumsticks

Pork Recipes

Keto Mexican Pork Carnitas

Keto Pork-Stuffed Calabacita Squash

Keto Pot Pork Shoulder Recipe

Kalua Pork (Pressure Cooker Keto)

Keto Jerk Pork Roast (Jamaican)

Keto Boneless Pork Chops

Delicious Cauliflower Gravy & Pork Roast

Keto Green Chile Pork Taco Bowl

Keto Kraut Pork

Keto Pork Cheek Stew

Spicy Cauli-rice Pork Belly

Keto Pork Chops

Soups & Chili

Keto Kale & Chicken Soup

Keto Delicious Split Asparagus Soup

Keto Chili Lime Steak Bowl

Keto Cauliflower Soup Recipe

Keto Delicious Beef & Chicken Soup

Keto Chicken Green Chili

Buffalo Chicken Keto Soup

Beef Chili

Keto Chili

Easy Keto Onion Soup

Keto Giblet Gravy

Keto Red Chile Broth Chicken Soup

Peppers, Ground Beef & Goulash Soup

Side Dishes

Keto Peppered Sausage

Keto Bacon Brussels Sprout

Keto No-Sugar Crustless Cheesecake

Keto Hard Boiled Eggs

Veggie Recipes

Keto Brussels Sprout

Keto Faux Cauliflower Mash

Keto Steamed Artichokes

Keto Spaghetti Squash

Keto Cream Sauce Savoy Cabbage

Keto Cauliflower Soup & Creamed Fennel

Keto Diet Garlic Confit

Keto Diet Bacon & Collard Greens

Keto Lemon Tarragon Dipping Sauce With Artichokes

Introduction

The ketogenic diet is a special diet that helps the body to burn off fat rapidly. The ketogenic diet helps the body achieve full performance, good health, mental health and weight loss. It is a diet with much reduced carbohydrates which turns the body into a mechanism that burns off fat.

The ketogenic diet, which is also called a keto diet is planned strategically to result in ketosis. Ketosis occurs naturally in the body to aid survival when the intake of food is short. Ketones, which are little bodily fuel molecules are produced in the process of ketosis, as a substitute for the low supply of glucose (blood sugar). Ketones are created from fat breakdown, in the liver.

The objective of a well sustained ketogenic diet is to compel your body into a carbohydrate-starved condition and NOT a calorie-starved condition. In a simpler explanation, our bodies become accustomed to whatever we feed it with. So the idea is to substitute the carbohydrates with more fats, which in turn releases ketones as the principal source of energy.

The ketogenic diet is a much reduced carb diet strategically designed to lower the body's insulin levels, hereby turning the body into a fat burning machine. The Ketogenic diet was initially aimed at controlling and treating epileptic patients in the early 1900s by some medical researchers. The Ketogenic diet (keto diet) induces an alternative source of energy and fuel for the body, gotten from ketones in the blood and not from glucose; the process of burning this alternative energy source from ketones as bodily fuel instead of glucose is known as ketosis.

When you are on a ketogenic diet plan, you are intentionally increasing your blood ketone levels until a definite peak is reached in your body which translates to a state of ketosis. This body condition causes very quick and steady weight loss until body weight becomes stable and healthy. Ketosis happens when fat is broken down by the liver into glycerol and fatty acids, a process known as beta-oxidation. Invariably, following a strict ketogenic diet routine ensures and compels your body into becoming a fat burning machine running on high fat-generated energy known as ketones instead of glucose.

Understanding The Ketogenic Diet

The regular ketogenic diet strategy emphasizes eating 75% fat, 20% protein and 5% carbs. For some people a modified ketogenic diet strategy still helps to induce rapid weight loss in a safe and less drastic way. Few people may not be able to handle the drastic reduction of their carbs calorie intake to 5%, and that should not make them rule out the ketogenic diet completely. A revised ketogenic diet option can be followed.

Ketogenic diet specialists advise that children on a strict keto diet should be strongly supervised, including persons with existing diabetes or high blood pressure conditions or those who are on medical prescriptions. An adult who is physically fit and healthy can follow a strict ketogenic diet plan without much supervision; hence they are sensitive to strange warning signals of harmful side effects resulting from the diet, like brain fog and so much tiredness that exceeds 5-7 days. Basically the ketogenic diet helps to rid the body of sugar and carbohydrate saturated foods, and in turn enhancing the body's ability to burn fat rapidly.

The Keto diet eliminates glucose gotten from high carbohydrate diets that we eat. Naturally, the body runs on glucose also known as sugar as a source of energy, and since glucose can't be produced in the body (it is accumulated in the liver and muscle tissue for a 24 hour period, after being gotten from food sources), the body starts to run on accumulated body fat instead. The ketogenic diet eliminates the presence of glucose, resulting in the switch of energy sources by the body, hence the fat burning miracle!

Advantages of the Ketogenic Diet

The advantages of keto diets are plentiful, from therapeutic medical use, heightened energy to rapid weight loss.

The keto diet drops your insulin levels, burns your body fat as a source of energy, which causes drastic loss of weight.

The kind of foods eaten on the keto diet reduces your blood sugar level naturally, thereby proving to be a more efficient way to controlling and avoiding diabetes when judged against diets that have reduced-calorie.

Concentration and focus can be improved upon. Reduced-carbohydrate eating results in the lowering of blood sugar; ketones are produced in the body which supplies brain fuel. Jointly, this results in a better mental focus.

For an improved energy & sustained satisfaction. The body burns fat molecules as fuel for energy, when on the keto diet. This energy is effective, reliable and sustained; leaving you feeling more energized and satisfied each day.

The ketogenic diet can also be used for the treatment of epileptic patients. It is used to control epileptic seizures in children and adults. Research shows noteworthy outcomes in epileptic patients treated with the keto diet.

The keto diet improves your skin texture and health. Acne is controlled and prevented on the keto diet.

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Ketosis And Your Body

The ketogenic diet changes your metabolism, translates your body into ketosis and makes you into a fat burning machine from a sugar burning one. This spells a major and important change for your body's system, which means you are most likely bound to experience some indications, known as the keto flu. The symptoms of the keto flu may include some or all of the following.

1) Temporary bad breathe

2) Temporary loss of libido

3) Mood swings

4) Workout weakness

5) Digestive conditions, such as constipation

6) Sleeplessness, and

7) Tiredness.

Luckily, not everyone is susceptible to these indications or side effects and most times, the side effects don't last beyond 7-14 days. Naturally, the indications, side effects and symptoms fade away as your body adapts to the new ketosis state.

Keto Diet Meal Guide

The stricter you become on the keto diet, the faster the results (entering into ketosis) will be. Your intake of carbohydrates on a daily basis should be lesser than 15g. Your intake of carbohydrates should come mainly from dairy, nuts and veggies. The more you become a keto diet devout, the quicker your transformation into ketosis. Make sure you don't eat beyond 15g of carbohydrates every day. Your carbs should come from dairy, nuts and veggies. The entire ketogenic diet plan is hinged on how well you can dutifully eat right (ketogenically).

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Meals You Can Eat

Seeds & Nuts: Walnuts, sunflower seeds, macadamias, etc.

Vegetables (above the ground): cauliflower, broccoli, etc.

Berries & Avocado: blackberries, raspberries, etc

Fats: saturated fats, high fat salad dressing, coconut oil, etc.

Sweeteners: monk fruit, erythritol, stevia, etc.

Leafy Greens: kale, spinach, etc.

High Fat Dairy: butter, high fat cream, hard cheese, etc.

Meats: eggs, poultry, lamb, beef, pork, fish, etc.

Meals You Cannot Eat

Grains: cereals, rice, corn, wheat, etc.

Fruit: oranges, banana, apples, etc.

Sugar: maple syrup, agave, honey, etc.

Refined Carbs:  wheat, cereals, pasta, bread, etc.

Tubers: yams, potato, etc.

Starch: legumes, beans, potatoes, etc.

The ketogenic diet is a diet that has very reduced carbohydrates, restrained protein and high fat. Your diet on a daily basis should be like this 5 percent carbs, 25 percent proteins and 70 percent fats. The recipes in this book will serve as a guide to help you get a strong footing on the keto diet. Enjoy!

Beef & Lamb Recipes 

Beef Short Ribs & Bacon

Preparation Time: 10 minutes

Cook Time: 45 minutes

Serves: 4 servings

Ingredients

4 pounds approx. (4) large beef short ribs

2 finely chopped bacon slices

2 tbsps vegetable oil

3 minced or pressed garlic cloves

1 finely chopped large onion

1 cup beef both

1/2 cup dry red wine

1 tbsp cornstarch

2 tbsps tomato paste

1 tbsp water

Instructions

1. Generously sprinkle pepper and salt over ribs on all sides.

2. Add cooking oil into an electric pressure cooker.

3. Select the "saute" setting on the electric pressure cooker.

4. Sear ribs in the hot oil, working in batches.

5. Take browned ribs out from the electric pressure cooker to a platter.

6. Add bacon slices into the electric pressure cooker and sear until crisp and brown.

7. Add chopped onions into the electric pressure cooker and cook for 3 minutes thereabout, until softened.

8. Add the garlic and cook until fragrant for 1 additional minute.

9. Pour in the wine and scrape with a wooden spatula to loosen browned bits stuck to the electric pressure cooker insides. 

10. Add the ribs into the electric pressure cooker with the tomato paste and the beef broth.

11. Close the lid of the electric pressure cooker, and set vent to "sealed".

12. Select "manual" setting on the electric pressure cooker, select a 40 minute cook time and cook on high.

13. Once the cook time has been reached, select the "cancel" setting and allow pressure be released naturally for 10 minutes, until the float valve drops down.

14. Open the electric pressure cooker lid.

NOTE: Make sure pressure has been released before opening the lid of the electric pressure cooker.

15. Take ribs out, set on a plate and keep warm.

16. Strain cooking juices and degrease.

17. Transfer degreased juices back into the pot.

18. Combine water and cornstarch in a small bowl, and whisk until combined.

19. Transfer cornstarch slurry into the electric pressure cooker cooking juices.

20. Select the "saute" setting on the electric pressure cooker and cook juices until thickened.

21. Add ribs from the plate into the electric pressure cooker, and stir until well coated.

22. Cover electric pressure cooker and let sit for 10 minutes to warm ribs.

23. Serve over zoodles.

Easy Braised Beef Short Ribs

Preparation Time: 10 minutes

Cook Time: 35 minutes

Serves: 4 servings

Ingredients

4 lbs. beef short ribs

1 tbsp vegetable oil/ avocado oil/bacon fat or beef fat

Kosher salt

3 garlic cloves

1 (skin on, quartered) onion

Water

Instructions

1. Sprinkle salt over ribs generously on all sides.

2. Add oil into an electric pressure cooker insert and select the "saute" setting on the cooker.

3. Add ribs into the hot oil in the electric pressure cooker, working in batches.

4. Sear ribs until just browned on all sides and remove to a platter as you brown.

5. Add the browned ribs back into the electric pressure cooker and add 2" water, garlic and onion into the insert.

6. Close electric pressure cooker lid and set vent to "sealed".

7. Select the "manual" setting on the electric pressure cooker, select a 35 minute cook time and cook on high.

8. After cook time has been reached, select cancel button and slide steam release handle to "venting" position for quick release, until the float valve drops down.

9. Open the electric pressure cooker lid.

NOTE: Make sure pressure has been released before opening the lid of the electric pressure cooker.

10. Transfer ribs onto a platter, pull the meat from the bones and get rid of the bones.

11. Strain the cooking juices and get rid of the fat residue over the top.

12. Check for seasoning and amend as necessary.

13. Ladle over braised beef ribs and enjoy.

14. Transfer left over cooking juices into a well covered container and refrigerate.

Simple Sauce & Meatballs

Preparation Time: 3 minutes

Cook Time: 10 minutes

Serves: 5 servings

Ingredients

1 1/2 pounds (85/15 or leaner) ground beef

¾ cup parmesan cheese, grated

2 tablespoons chopped fresh parsley

2 eggs

½ cup almond flour

¼ teaspoon black pepper, ground

1 teaspoon kosher salt

1 teaspoon onion flakes, dried

¼ teaspoon garlic powder

1/3 cup warm water

¼ tsp oregano, dried

3 cups easy keto marinara sauce

1 teaspoon olive oil

Instructions

1. Add every ingredient into a fairly big mixing bowl, excluding the olive oil and marinara sauce.

2. Use clean hands to mix the mixture until well combined.

3. Mould mixture into fifteen (2" each) meatballs.

4. Add the retained 1 tsp olive oil from the ingredients into the electric pressure cooker.

5. Add meatballs into the electric pressure cooker and select the "saute" setting on the electric pressure cooker to brown meatballs evenly.

TIP: Don't press meatballs down and leave a space of 1/2" between each meatball.

6. Add the marinara sauce into the electric pressure cooker until meatballs are coated evenly.

7. Close electric pressure cooker lid and set vent to "sealed".

8. Select "manual" setting on the electric pressure cooker, select a 10 minute cook time and cook on low.

9. After cook time has been reached, select cancel button and slide steam release handle to "venting" position for quick release, until the float valve drops down.

10. Open the electric pressure cooker lid.

NOTE: Make sure pressure has been released before opening the lid of the electric pressure cooker.

11. Serve spaghetti squash or zoodles into platters and top with sauce and meatballs.