The Ketogenic Diet Cookbook E-Book

Madison Smith

• Herausgeber: shalombrain
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

Do you want to lose that fat and give your body a nice physique without health hazards or missing out on your favorite meals? If your answer is yes then this book is all you need, get ready as we explore the ketogenic world together. Ketogenic diets offer you the benefits of losing excess body weights without starving yourself, it frees you from hunger and gives you a better control over your appetite, it helps to reduce blood sugar and pressure, it increases your body energy and cholesterol readings and can be used to control epilepsy in children and some young adults. This Ketogenic Diet Cookbook is a complete guide to low carb and high fat foods. In this book you will learn everything you need to know about the ketogenic diet; how it works, how the body transitions into a state of ketosis. This book contains 100 easy ketogenic diet recipes with clear and simple instructions. The recipes in this book have been divided into sub categories for an easier reading such as; breakfast, lunch, dinner, desserts, appetizers and side dishes.

Leseprobe

The Ketogenic Diet Cookbook

The Complete Guide To Healthy Low Carb And High Fat Keto Recipes

––––––––

Madison Smith

Copyright © 2018 Madison Smith

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

The information in this book is solely for informational purposes, not as a medical instruction to replace the advice of your physician or as a replacement for any treatment prescribed by your physician. The author and publisher do not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this book.

If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.

This book and the author’s opinions are solely for informational and educational purposes. The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

Contents

INTRODUCTION

What Is A Ketogenic Diet?

What Are Ketones

Types Of Ketone Bodies

Types of Ketogenic Diets

CHAPTER 1 - ADVANTAGES OF A KETOGENIC DIET

Weight Loss

Mental Focus

Blood Pressure

Control Blood Sugar

Increased Energy & Normalized Hunger

Epilepsy

CHAPTER 2 - KETO FLU

Reasons For Keto Flu

Symptoms Of Keto Flu

CHAPTER 3 - BECOMING KETO ADAPTED

What To Eat And Not Eat

What Not To Eat

What To Eat

CHAPTER 4 - KETOGENIC KITCHEN

Everyday Ketogenic Ingredients

Ketogenic Kitchen Equipment

CHAPTER 5 - BREAKFAST RECIPES

Cheese Sandwich

Almond Cream And Cheese Pancakes

Chia Seed Pudding

Baked Ham And Omelet

Lemon Glaze Pancakes

Avocado Buns And Burger

Avocado, Goat Cheese And Salmon

Bacon And Kale Salad

Broccoli Florets Muffins

Bacon And Baked Eggs

Coconut Crusted Pizza

Eggs, Beef & Liver Sausage

Crispy Cauliflower Florets

Avocado, Beef & Eggs

Gluten-free Bacon And Egg Muffins

Crispy Basil & Zucchini Fritters

Eggs & Brussels Sprout

Chives, Eggs & Pepper

Avocado, Eggs and Steak

Avocado & Deviled Eggs

Egg And Coconut Flour Porridge

Low-Carb Zucchini Hash

Paleo Whole30 Sausage

Bacon, Chives & Eggs

Bacon, Egg & Parsley Cups

Kale and Mushroom Sausage Patties Recipe

Tahini-Marinated Chicken

CHAPTER 6 - LUNCH RECIPES

Low Carb Southern Chicken Salad

Flat Iron Balsamic Steak Salad

Fennel & Walnut Chicken Salad

Caesar Ketogenic Salad

Avocado With Sardine

Pesto Chicken & Bacon Salad

Paprika Chicken Salad

Veggies With Meatballs And Mayonnaise

Avocado & Salmon Sushi

Meat & Mushrooms Muffin

Thai Chicken & Zoodle Soup

Chicken & Thai Coconut Soup

Low-Carb Chicken Liver & Herbs

Broccoli & Sriracha Salad

Avocado, Bacon And Chicken Caesar Salad

Banana Peppers Stuffed With Sausage

Low-Carb Bacon Bleu Cheese Zoodle Salad

Braised Cabbage & Pork Belly Bites

Fat Pumpkin Pie Bombs

Broccoli Casserole & Cheddar Chicken

Walnut Bread With Pumpkin Spice

Buffalo & Chicken Wraps

Avocado & Eggs Toad In The Hole

Cauliflower Roasted With Curry

Low Carb Grilled Tomatoes & Apricot Jam

CHAPTER 7 - DINNER RECIPES

Garlic & Ghee Fried Cod

Slow Cooker Cauliflower Rice With Chili

Slow Cooker Beef Burritos With Taco

Roasted Chili With Chicken Thighs

Chayote & Chicken Noodle Soup

Beef And Liver Burger

Paleo Beef & Broccoli

Tasty Tuna Fish Salad

Low Carb Lobster & Bacon

Baked Shrimp With Zucchini Pasta

Mustard Sardines & Lemon Salad

Roasted Sweet Pepper Artichoke Salad

Mustard Tandoori Salmon

Bacon & Coleslaw Stir-Fry

Lemon And Mayonnaise Salad

Garlic & Spinach Veggies

CHAPTER 8 - DESSERT RECIPES

Low-Carb Chocolate Ice Cream

Chocolate Gelatin Pudding

Cinnamon Bun Bars

Almond Butter & Chocolate Brownies

Dairy-Free Vanilla Creme Pudding

Coconut And Stevia Chip Pudding

Paleo Coconut & Pecan Chia Pudding

Almond Pistachio Bites

Coconut & Chocolate Popsicles

Coconut, Lemon & Vanilla Meltways

Berries & Coconut Cream

Keto Berry & Chia Seeds

Mini Chocolate Fudge Protein Cake

Coconut & Blackberry Fat Bombs

Simple Coconut & Chocolate Snacks

Coconut Oil & Vanilla Snacks

Lemon Macadamia Fat Bombs

Pumpkin Pie Patties Bombs

Blackberry Bites & Vanilla Glaze

Dark Chocolate & Coconut Milk

CHAPTER 9 - APPETIZERS & SIDE DISHES

Broccoli Noodles & Ginger Sesame

Baked Cauliflower Mash & Celery Root

Parmesan Roasted Cherry Tomatoes

Easy & Tasty Pizza Dip

Cauliflower & Eggs Au Gratin

Gluten Free & Low Carb Blueberry Muffins

Cheesy Cheddar & Mozzarella Bites

Keto Antipasto Cauliflower Salad

Buttery Bacon Brussels Sprouts

3-Ingredients Haloumi Cheese Fries

Low Carb Cucumber Salad Recipe

INTRODUCTION

What Is A Ketogenic Diet?

A low carbohydrate, high fat, moderate protein diet in which the body system produces ketones in the liver in place of glucose to be used as energy is known as a ketogenic diet. It is also known as a low carb diet, keto diet or low carb high fat (LCHF) etc.

When you consume foods that are high in carbohydrate, the body system produces glucose and insulin. Glucose is the simplest molecule in the body that can be reproduced to be used as energy, so it is usually chosen over every other source of energy. While the insulin serves as the catalyst that takes the glucose around the body via the bloodstream.

Since carbohydrate is the source of the primary form of energy in the body, the fats consumed are not being used instead they are stored in the body but when you reduce the intake of carbohydrate food the body is induced into a ketosis state.

Ketosis is a natural process the body embarks on when the food intake is low in other to survive. While in this state, the body system produces ketones; ketones are formed from the breakdown of fats in the liver.

What Are Ketones

When you replace the excess intake of carbohydrate with that of fats, the body begins to burn ketones as the primary source of energy. Optimal levels of ketone offer many health, physical, weight loss and metal performance benefits.

Types Of Ketone Bodies

There are three known ketone bodies which are water-soluble molecules that are created by the liver from fatty acids.

1. Acetoacetate

2. Beta-hydroxybutyrate

3. Acetone

These ketone bodies are picked up by the extra-hepatic tissues and processed into acetyl-CoA which is then transported into the citric acid cycle and is oxidized in the mitochondria for energy.

Types of Ketogenic Diets

There are three major types of ketogenic diets being practiced, they include:

Standard Ketogenic Diet: This ketogenic diet comprises of low-carb, high-fat and moderate protein consumption. It consists of 75% fats, 20% proteins and 5% carbohydrate.

Cyclical Ketogenic Diet: In this kind of ketogenic diet, there's a period of ketogenic dieting days followed by higher-carbohydrate intake and so on. For example, 1 week of ketogenic diet days followed by 3 days of higher-carbohydrate days.

Targeted Ketogenic Diet: This kind of ketogenic diet gives you the opportunity to increase the consumption of carbohydrates during your workout period.

The standard ketogenic diet is the only kind of ketogenic diet that have been studied, researched and is usually recommended, most especially for beginners. The other two types of ketogenic diets are more advanced and are usually undertaken by athletes and bodybuilders.

CHAPTER 1 - ADVANTAGES OF A KETOGENIC DIET

Almost everybody can benefit from eating a low-carb, high-fat and moderate protein diet. There are many advantages of being on a ketogenic diet; like weight loss, enhanced energy levels to therapeutic medical benefits.

Weight Loss

Since ketogenic diets burn up the fats in the body for energy, it reduces the amount of fats stored in the body thereby resulting in weight loss.

Medically, the ketogenic diet has put forth more effective results when compared to low-fat and high-carb diets.

Mental Focus

Research has shown that ketones has an effective impart in increasing our brain's functionalities because when you take a lower amount of carbohydrate and higher intake of fats you avoid spikes in blood sugar and this results into improved focus and concentration. Many people go on a ketogenic diet just to increase their mental performance.

Blood Pressure

Some blood pressure problems are related with excessive weight and with ketogenic diets being one of the best means of losing weights blood pressure problems associated with excess weights are well taken care of.

Control Blood Sugar

Due to the type of foods consumed on a ketogenic diet, the blood sugar levels are naturally reduced. Ketogenic diets have been proven to be a more effective way to control and prevent diabetes compared to low-calorie diets.

Increased Energy & Normalized Hunger

With ketones being a more dependable source of energy, you will feel more energized during the day and with fats being naturally more satisfying you end up feeling more satisfied for a longer period of time.

Epilepsy

One of the major advantages of the ketogenic diet is that it allows less medications to be taken while still offering excellent control in the treatment of epilepsy. Since the early 1900's, the ketogenic diet has been used to treat epilepsy effectively, it is one of the most generally used therapies for treating children with uncontrolled epilepsy.