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This book is about the keto diet. It's a superfad right now, but there are some misconceptions about what it does and doesn't do. Here are the basics: The keto diet forces your body to produce ketones - substances that act as an energy source your brain and muscles can use when you don't have carbs around to burn for fuel. This state, called "ketosis," happens when your body burns its own fat reserves for energy. In the early days of the keto diet, doctors would recommend it as a way to combat seizures in people with epilepsy who didn't respond well enough to AEDs (anti-epileptic drugs). Later on, people at risk for conditions like heart disease or type 2 diabetes would use it to burn fat and keep tabs on their weight. But over the last few years, the keto diet has come to mean something different: the high-fat, low-carb diet that enthusiasts say will give you muscle mass to go with those abs. Keto means "ketosis" not "epilepsy," right? Nope. This misconception is based on a misunderstanding of how ketosis works in humans. Ketosis is a metabolic state where your body burns fat stores for fuel instead of carbohydrates. Ketosis is the basis for the keto diet, but it isn't synonymous with what people often think of as a "keto diet." Ketosis occurs when you have little to no available glucose (from carbohydrates.) So if you eat a low-carb diet, your body will be forced go into some alternative fuel source: fat. And as your body burns its own fat stores, that's where the byproduct of ketones comes from. The idea behind the keto diet is that when your body enters ketosis, you lose weight and experience other health benefits in addition to better blood sugar control. But it's not all about weight loss. You will lose weight if you're in a state of ketosis, but that's not the same thing as being "on" the keto diet. You can also be in a state of ketosis and eat at a calorie surplus. When that happens, your body won't let go of its fat reserves because being in ketosis is so important to your survival (as it were.) You may see fat gain when you're "in ketosis," but that doesn't mean you're following a keto diet. If anything, it means you're eating too many calories and not burning enough off with physical activity. All of this is to say that keto, "as we know it," is not a diet; it's a way of life. And in order to get the benefits of the keto diet, you need to eliminate carbs and eat a lot of fat. But exactly how much fat and how many carbs on the keto diet? That dep
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TABLE OF CONTENTS
INTRODUCTION
BREAKFAST KETO RECIPES
1. Mocha-Coconut Chia Pudding
2. Pumpkin Muffins
3. Almond Flour Pancakes
4. Warm Grain-Free Cereal
5. Corned Beef Hash and Eggs
6. Spiced Pear Breakfast Bars
LUNCH KETO RECIPES
7. Eggplant Bacon Wraps
SPECIAL KETO RECIPES
8. Rosemary Roasted Pork with Cauliflower
9. Grilled Salmon and Zucchini with Mango Sauce
10. Beef and Broccoli Stir-Fry
11. Parmesan-Crusted Halibut with Asparagus
12. Hearty Beef and Bacon Casserole
13. Sesame Wings with Cauliflower
DESSERT KETO RECIPES
14. Classic New York Keto Cheese Cake
15. Slice-And-Bake Vanilla Wafers
16. Amoretti
17. Peanut Butter Cookies for Two
18. Cream Cheese Cookies
19. Chewy Double Chocolate Cookies
VEGAN KETO RECIPES
20. Vegan Low Carb Superfood Bowl
21. Yogurt Parfait
22. Shirataki Noodles with Almond Butter Sauce
23. Chocolate Sea Salt Smoothie
24. 8 Ingredient Zucchini Lasagna
25. Vegan Keto Scramble
26. Low Carb Ramen
27. Low Carb Smoked Salmon Chowder
28. Keto Bone Broth
29. Slow Cooker Vegetable Beef
30. Beef Cabbage
FISH AND SEAFOOD KETO RECIPES
31. Mahi-Mahi Taco Wraps
32. Shrimp Scampi
33. Shrimp Tacos
34. Fish Curry
35. Salmon with Creamy Lemon Sauce
36. Salmon with Lemon-Caper Sauce
37. Spicy Barbecue Shrimp
38. Lemon Dill Halibut
39. Coconut Cilantro Curry Shrimp
40. Shrimp in Marinara Sauce
41. Garlic Shrimp
42. Poached Salmon
SNACK KETO RECIPES
43. Pesto Bombs
44. Pork Belly Bombs
45. Cheesy Artichoke Bombs
46. Sausage and Avocado Bombs
47. Ranch and Bacon Bombs
48. Vegetable Cheese Balls
49. Chive and Blue Cheese Bombs
50. Ham and Cheese Bombs
CONCLUSION
INTRODUCTION
The ketogenic diet, also known as the keto diet, is a way of eating that mimics fasting or starvation to provide an alternate fuel source for your body. This often comes in the form of fat by either upping your consumption and lowering your intake of carbs and protein. And while this may seem like a healthy change for some people, it isn't necessarily true for everyone.
In this book we'll tell you everything you need to know about how the keto diet works, who should avoid it entirely and who might benefit from giving it a try.
What is the keto diet?
The keto diet forces your body to use fat as its primary source of energy instead of carbs. If you consume protein and carbs in a normal ratio, your body will use glucose as the main source of fuel. But when restricting carbs to an extreme, your body turns to using fat as a primary fuel source. This process is called ketosis, and it produces by-products known as ketones that are emitted through breath and released from the urine. In this stage, fats are the main energy resource for your body [1].
Who should avoid ketosis?
Your body's ability to go through ketosis is determined by a few factors. These include the amount of carbohydrates, proteins and fats in your body as well as your age. Carbohydrates are an important source of energy for your brain along with the rest of your body when you're not eating any fat or protein. They are often broken down into glucose to fuel your cells throughout the day, and it's what allows you to function properly [2].
If you're a diabetic, ketosis can be especially dangerous for you. Your insulin levels may drop too low if you go into a state of ketosis, and this can cause fatigue, confusion and even fainting spells [3]. It can also interfere with the protein in your body, which can cause kidney problems, and it can stop you from getting into ketosis.
If you're thinking of following the keto diet, you must consult your doctor before doing so. There are a number of conditions that may require you to stay away from this diet if done improperly. These include: a history of gallstone or pancreatitis [4], type 1 diabetes [5], being pregnant or breastfeeding [6], advanced liver disease [7] or a history of alcoholism [8].
Who should try the keto diet?
The keto diet is beneficial for those looking to lose weight and increase their physical performance. It can be used for people with a variety of conditions including type 2 diabetes, epilepsy and drug addiction. While it isn't suitable for all, it's a good choice for those who are following these specific conditions [9].
The keto diet is also a great option for those who want to control their appetite or lose excess water weight. This may come in handy if you're trying to decrease your size as there are some obvious health consequences of being overweight or obese [10]. The keto diet may also help you manage blood pressure and regulate cholesterol levels for those at risk of cardiovascular disease [11].
The keto diet is not without its drawbacks. It can increase your risk of osteoporosis and kidney stones, and it may also cause a decrease in your immune system over time. These conditions are still better than the risks associated with certain conditions such as cardiovascular disease or obesity [12].
BREAKFAST KETO RECIPES
1. Mocha-Coconut Chia Pudding
Preparation time: 5 minutes + 30 minutes’ refrigeration
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 tablespoons instant coffee
2 tablespoons cocoa powder
½ cup chia seeds
½ cup coconut cream
1 tablespoon vanilla extract
2 tablespoons sugar substitute
4 tablespoons cacao nibs
2 cups water
Directions:
Prepare a strong cup of coffee by simmering the instant coffee with 2 cups of water until the liquid is about 1 cup. Whisk the cocoa powder, coconut cream, vanilla extract, and sugar substitute into the coffee.
Mix in the chia seeds and cacao nibs. Mix well. Divide into 4 small serving dishes and allow to set for at least 30 minutes. Remove from refrigerator, garnish with a few additional cacao nibs, and serve!
Nutrition: 14g Carbohydrates 7g Protein 11g Fat 257 Calories
