The Essential Ketogenic Diet CookBook For Beginners E-Book

Maria Wright

• Herausgeber: shalombrain
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

Have you ever wanted to live the ketogenic lifestyle, lose weight and live a better and healthy life? If yes, this Essential Ketogenic Diet For Beginners is all you need to achieve that. The ketogenic diet is primarily aimed at a low carbohydrate, moderate protein and high fat intake, without any major food restriction. This diet will help you to lose weight effectively and in a healthy manner, by burning every accumulated fat in your body without any extra efforts. The Essential Ketogenic Diet For Beginners introduces you into the ketogenic world, with a comprehensive guide to understanding low-carb, high fat dieting, with a hundred easy to make and delicious recipes for you to choose from and enjoy. The recipes in this Essential Ketogenic Diet For Beginners CookBook has been grouped into various categories for easier understanding and seamless use. I look forward to hearing about your success story, cheers.  

Leseprobe

The Essential Ketogenic Diet CookBook For Beginners

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Your Guide To Low-Carb, High-Fat, Healthy & Weight Loss Recipes

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Maria Wright

Copyright © 2018 Maria Wright

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.

TABLE OF CONTENTS

INTRODUCTION

CHAPTER 1: KETOGENIC DIET; AN OVERVIEW

What is the Ketogenic Diet?

What are Ketones & Ketosis

Becoming Keto Adapted

Types of Ketogenic Diets

CHARPTER 2: BENEFITS OF KETOGENIC DIET

Keto Flu

Symptoms Of Keto Flu

Reasons For Keto Flu

What To Eat And Not Eat During A Ketogenic Diet

What To Eat

What Not To Eat

CHAPTER 3: BREAKFAST RECIPES

Sausage Sandwich

Almond Flour & Cream Cheese Pancakes

Baked Denver Omelet

Cauliflower & Cheddar Hash Browns

Eggs & Cream, Mozzarella Cheese

Low Carb Bread & Avocado

Almond Milk With Chocolate Peppermint Mocha

Erythritol, Heavy Cream And Pumpkin Spice

Walnut Bread & Pumpkin Spice

Cheese & Ham Waffles

Avocado, Eggs & Cheese

Bacon, Cheese & Eggs

Apple & Brie Crepes

Lemon & Ricotta Cheese Pancakes

Chicken Eggs, & Zucchini Quiche

Mascarpone Cheese & Vanilla Smoothie

Blackberry, Coconut & Eggs Bake

Coconut & Eggs Pancakes

Blueberries, Eggs & Cream Crepes

Chocolate Peanut Butter Muffins

Chocolate Chip & Vanilla Waffles

Avocado, Celery & Cucumber Smoothie

Coconut Porridge With Blueberry

Avocado, Eggs & Steak

Whipped Cream & Butter Coffee

Alomd Milk & Paleo Cereal

Southern Chicken Salad

CHAPTER 4: LUNCH RECIPES

Chicken Breast & Zoodle Soup

Low carb Salmon & Avocado Sushi

Simple Chicken Liver Paste

Avocado, Chicken & Pesto Salad

Broccoli & Sriracha Sauce Salad

Avocado, Bacon & Chicken Salad

Alfredo Fried Pizza & Mascarpone Broccoli

Beef And Mexican Dip Bowls

Bacon, Bleu, Zucchini & Zoodle Salad

Roasted Cauliflower Salad

Feta, Tomatoes & Shrimp Avocado Salad

Chicken With Cauliflower Rice & Enchilada

Baby Bok Choy, Mushrooms & Sesame Salmon

Tuna Salad Stuffed Tomatoes

Avocado & Salmon Nori Rolls

Chayote Apples & Chops

Avocado & Sesame Oil Tuna

Cheddar Cheese & Mexican Meatzas

Simple Eggs & Avocado Salad

Philly Chicken Cheesesteak

Simple Asiago Cauliflower Rice

Ginger & Tumeric Broccoli Soup

Beef & Sausage Chili

CHAPTER 5: SNACKS & SMOOTHIE RECIPES

Halloween Avocado Brownies

Pumpkin Pie Popsicles

Cream & Cheddar Cheese Dip

Pepperoni & Pizza Sauce Snacks

Crispy Cheddar & Cheese Chips

Almond Milk & Hot Chocolate

Deviled Avocado Eggs

Blackberry Nut Fat Bombs

Buffalo Chicken Tenders

Butter & Hot Cocoa

Cheese & Meat Balls

Coconut, Honey & Vanilla

Coconut Oil Baked Meatballs

Artichoke Dip With Goat Cheese

Avocado & Chocolate Pudding

Butter, Coconut & Coffee

Chocolate & Vanilla Brownies

Green Bean & Cheese Fries

Kale & Parmesan Cheese Chips

Avocado, Cilantro & Tomatoes

Almond & Coconut Chocolate

Keto Protein Shake

CHAPTER 6: DINNER RECIPES

Garlic & Ghee Fried Cod

Slow Cooker Beef Burritos With Taco

Chayote & Chicken Noodle Soup

Paleo Beef & Broccoli

Low Carb Lobster & Bacon

Baked Shrimp With Zucchini Pasta

Roasted Sweet Pepper Artichoke Salad

Mustard Sardines & Lemon Salad

Tasty Tuna Fish Salad

Mustard Tandoori Salmon

Beef And Liver Burger

Bacon & Coleslaw Stir-Fry

Lemon And Mayonnaise Salad

Roasted Chili With Chicken Thighs

Slow Cooker Cauliflower Rice With Chili

Garlic & Spinach Veggies

Lemon Basil Aioli And Eggplant Panini

CHAPTER 7: APPTIZERS & SIDE DISHES

Baked Cauliflower Mash & Celery Root

Easy & Tasty Pizza Dip

Beaten Cream And Vanilla In A Mason Jar

Instant Pot Bone Broth

Whipped Coconut Cream

Ginger And Green Soup

Cauliflower & Eggs Au Gratin

Avocado Cucumber Gazpacho

Parmesan Roasted Cherry Tomatoes

Broccoli Noodles & Ginger Sesame

Matzo And Chicken Stock Ball Soup

INTRODUCTION

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I want to commend you for embarking on this bold step on your journey to effective weight loss and better healthy living. I am so happy that this cookbook will be of great value to you, thank you again for downloading this Essential Ketogenic Diet CookBook For Beginners.

A lot of people have attempted to lose weight by embarking on different, food restricting and healthy hazardous diets. Some others decide to undergo a routine of exercises that their body cannot adapt to, then they get frustrated and give up the idea of losing weight.

Do these descriptions fit into your present experiences? Do you want to effectively lose weight in the easiest form ever without restricting yourself of your favorite meals and endangering your life to health hazards? Then the ketogenic diet is all you need.

The ketogenic diet is the type of diet that can fulfil all these desires of yours, with its major focus on a low carbohydrate, moderate protein and high fat intake. This diet helps you lose weight in a healthy manner by naturally burning the fat in your body.

This book will give you a comprehensive insight into the world of ketogenic, how it works, it's benefits, what to eat and not eat while on the diet with 100 easy to make, delicious and tasty ketogenic recipes for you to enjoy a better healthy life and weight loss experience.

CHAPTER 1: KETOGENIC DIET; AN OVERVIEW

What is the Ketogenic Diet?

Ketogenic diet is a low carbohydrate, high fat, moderate protein diet, that allows the body system to produces ketones in the liver instead of glucose which is then used as a source of energy in the body. It is also referred to as a low carb diet, keto diet or low carb high fat (LCHF) etc.

The major goal of a ketogenic diet is to burn the body fat as a source of energy thereby leading it a healthy and effective weight loss.

What are Ketones & Ketosis

We all know that the body needs energy to function properly and the primary source for this energy is from glucose, which is produced from the breakdown of high carbohydrate intake. So, when we reduce our intake of carbohydrate and consume more fats, the body converts the fats into ketones which are then used in place of glucose as our source of energy.

This process is what is known as ketosis.

Becoming Keto Adapted

Being keto adapted is a state in which the body starts to burn fats instead of carbohydrate and produces ketones for energy. There are two main ways by which the body can be configured into becoming keto-adapted;

1. Reduce excessive intake of carbohydrate food.

2. Eat more of fats.

Types of Ketogenic Diets

There are 3 major types of ketogenic diets that are practiced. They are:

Standard Ketogenic Diet: This ketogenic diet consists of low-carb, high-fat and moderate protein consumption. It usually contains 75% of fats, 5% of carbohydrates, and 20% or 5% of carbohydrates, 35% of proteins and 60% of fats, depending on if you want to embark on a high protein ketogenic diet.

Cyclical Ketogenic Diet: The cyclical ketogenic diet contains a cycle; a period of ketogenic days followed by higher-carbohydrate days and then back to the low carbohydrate diets. For example, 5 days of ketogenic diet followed by 2 days of higher-carbohydrate.

Targeted Ketogenic Diet: The targeted Ketogenic diet gives you the ability to influence your intake of carbohydrates within your workout times.

Only the standard ketogenic diet and high-protein ketogenic diets have been studied, researched and usually recommended for beginners. The other two types of ketogenic diets are more complicated and are usually followed by athletes and bodybuilders.

CHARPTER 2: BENEFITS OF KETOGENIC DIET

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Almost everybody can benefit from the ketogenic diet as there are lots of benefits that comes with the ketogenic diet. Listed below are some of these benefits:

Weight Loss

Control Blood Sugar Levels

Natural Appetite Control

Reduced Blood Pressure

Increased Mental Focus

Fights Against Epilepsy

Increased Energy and Satisfaction

Eliminates or Reduces Risk of Heartburn

Reduced Body System Inflammation

Rapid Weight loss

Keto Flu

Keto flu is a type of flu you experience when you are just starting afresh on a ketogenic diet but most times it fades out after some few days.

Symptoms Of Keto Flu

Nausea, insomnia, cramping, brain fog, dizziness, irritability, stomach pains, sugar cravings, muscle soreness etc.

Reasons For Keto Flu

The two primary reasons why new ketoers experience keto flu are:

1. Ketogenic diet is a diuretic: Diuretic simply means an increased production of urinary fluids in the body. When you are just starting out on a ketogenic diet, you are likely to feel your bladder being filled and pressed more often than before. The reason you might experience this is because of the loss of water and electrolyte in your body.

If you drink more powerade zero or bouillon cube and taking in more water the depleted electrolytes in the body will be replenished.

2. Your body system is changing: Naturally, your body is designed to process a higher consumption of carbohydrates and a lower consumption of fat. This process is carried out by the enzymes in your body, so during your transition period, the brain may run on a reduced amount of energy, leading to a feeling of nausea, headaches, grogginess and the likes.

If you are experiencing these sort of flus, you can opt to reduce your carbohydrate consumption gradually so that your body system can get used to it.

For most people who are new to ketogenic diet, consuming 20-20g of net carbohydrates per day, the adaptation period usually lasts between 4-5 days. So, once you increase your water intake and replenish your electrolytes, you should be relieved of most of the keto flu symptoms.

What To Eat And Not Eat During A Ketogenic Diet

When on a ketogenic diet, your nutrient intake should be around 70% of fats, 25% of protein, and 5% of carbohydrate so you have to plan ahead of time. The more you restrict yourself from taking foods that have high carbohydrate percentage (less than 15g per day), the sooner you would experience ketosis.

Your plan depends on how quick you want to get into the ketogenic form.

What To Eat

1. Avocado and berries: Raspberries, blackberries and other little glycemic berries.

2. Top ground veggies: Broccoli, cauliflower and so on.

3. Nuts and seeds: Walnuts, macadamias, sunflower seeds and so on.

4. High fat dairy: Butter, hard cheeses, high fat cream and so on.

5. Leafy Greens: Kale, spinach and so on.

6. Sweeteners: Stevia, monk fruit, erythritol, and other low-carb sweeteners.

7. Poultry: Eggs, fish, beef, lamb, meats and so on.

8. Fats: Coconut oil, saturated fats, high-fat salad dressing and so on.