The Ultimate Keto Diet Cookbook E-Book

Victoria Reardon

• Herausgeber: Books on Demand
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 45

Veröffentlichungsjahr: 2022

Beschreibung

If you're trying to lose a few pounds, it's time to try the Keto Diet. But what is it? Keto is short for Ketogenic diet and here are the details: The ketogenic diet (KD) is a high-fat, adequate-protein, low-carbohydrate diet that causes ketosis. It has been proven to have several therapeutic effects such as weight loss and improved management of some chronic diseases, as well as an improvement in physical exercise performance. The Keto Diet is one of many strategies for lowering your carb intake when you want to lose weight or control blood sugar levels. When you reduce your carb intake, your body can start burning fat instead of sugar as its main source of energy. It takes the fat from your cells and converts it into ketones, an alternative fuel source for the brain and body. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control refractory epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if there are not enough carbohydrates in the diet, then fats can be used as an alternative fuel. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose which is why it is so important to consume a large amount of fiber and healthy protein when on this diet. By switching from a high carbohydrate diet to a low-carbohydrate diet, the liver converts fat into fatty acids and ketone bodies. The fatty acids are converted into ketone bodies which act as an alternative energy source. Ketone bodies pass from the blood through the brain barrier into the brain and replace glucose as an energy source. On a ketogenic diet, your entire body switches its fuel supply to run almost completely on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easy to access your fat stores to burn them off. This is exactly why a Keto Diet can be so effective for weight loss. Conventional, high carb, low fat, and even medium low fat diets have been shown to be very dangerous in the long run.

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

BREAKFAST KETO RECIPES

2. Scrambled Eggs with Buttered Basil

3. Breakfast Bake

4. Nutty Granola

5. Nutty Blueberry Muffins

6. Low-Carb Pancakes

7. Avocado and Eggs

LUNCH KETO RECIPES

8. Mexican Warm Salad

SPECIAL KETO RECIPES

9. Fried Coconut Shrimp with Asparagus

10. Coconut Chicken Curry with Cauliflower Rice

11. Grilled Whole Chicken

12. Grilled Chicken Breast

13. Glazed Chicken Thighs

14. Bacon-Wrapped Chicken Breasts

15. Chicken Parmigiana

16. Bacon Burger Stir Fry

17. Bacon Cheeseburger

18. Cauliflower Mac & Cheese

DESSERT KETO RECIPES

19. Mocha Cream Pie

20. Coconut Custard Pie

21. Dairy-Free Fruit Tarts

22. Strawberry Rhubarb Crisp

23. Raspberry Fool

24. Strawberries with Coconut Whip

VEGAN KETO RECIPES

25. Keto Chicken

26. Another Low Carb Keto Chicken

27. Keto Low Carb Vegetable

28. Chinese Soup

29. Instant Pot Chili Verde

30. 5 Ingredient Keto Salad

31. Vegetarian Keto Cobb

FISH AND SEAFOOD KETO RECIPES

32. Lemon Pepper Tilapia

33. Clam Chowder

34. Soy-Ginger Steamed Pompano

35. Keto Salmon Tandoori with Cucumber Sauce

36. Creamy Mackerel

37. Lime Mackerel

38. Turmeric Tilapia

39. Walnut Salmon Mix

40. Seared Scallops Topped with Wasabi Mayo

41. Lobster-Stuffed Avocado

42. Mexican Shrimp Gazpacho

43. Fried Soft-Shell Crab

44. Convenient Tilapia Casserole

45. Quick Dinner Tilapia

SNACK KETO RECIPES

46. Crab Rangoon Bombs

47. Brie Hazelnut Balls

48. Blue Cheese Turkey Dressed Eggs

49. Nutty Bacon Baskets

50. Crab Cakes

51. Tomato & Olive Fat Bombs

CONCLUSION

INTRODUCTION

Keto Diet has been around for some time now, with the Atkins diet coming out in the late 1800s. The difference between these two diets is that the Atkins diet is a high-fat, low-carbohydrate diet focused on high protein foods like meat and vegetables, while the keto diet is a very low carb and high fat meal plan that works well for those struggling with weight loss. The keto way of life gives you a lot of energy while it also makes you feel full due to all the fats in your food. There are usually more than enough fat bombs recipes out there to help boost your metabolism if needed.

You won't find any dairy products, legumes, or cereals in the keto diet. There is not much room for snacking around with this plan. You will first start off the day with a cup of Bulletproof coffee (coffee made with grass-fed butter and MCT oil) and will have to stay away from most of the foods you would normally eat for breakfast like cereal, yogurt, toast or even some fruit.

For lunch, you can enjoy some grilled chicken breast and veggies with olive oil or even a salad. At dinner time, you can eat a steak cooked in butter or have chicken wings while making sure to add extra garlic in your meals for its health benefits. Keto diet is recommended for those who eat meat and fish but it could be hard on vegetarians. They can still try to follow the diet but should make sure to have extra protein powder or other supplements to replace the meat and fish in their meals.

What you can eat:

Meat, fish, eggs, vegetables, and fruits (including berries)

What you should avoid:

Dairy products, cereals, legumes, grains (even whole grains), breads and pastas

How To Start the Diet?

First of all you need to know what a net carb is. Net carbs are the total carbohydrates in a food minus the fiber. For example, if you're counting total carbs, 15g of sugar alcohols won't count because they don't affect your blood sugar. To keep things simple and accurate, you should count only the grams that will affect your blood sugar. This includes sucrose (table sugar), glucose or dextrose (corn syrup), fructose (fruit sugar), lactose (milk sugar), maltose and maltodextrin, etc.

In order to know how many net carbs are in a food, you can use Carbohydrates per Serving or a carb counter app on your phone. You should not have more than 40g of sugar alcohols or high-fructose corn syrup daily. As for protein, it is recommended that you eat 1 gram of grams of protein per pound if you're doing the ketogenic diet, which is equal to about 60g for 150 pounds of body weight.

BREAKFAST KETO RECIPES

2. Scrambled Eggs with Buttered Basil

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Servings: 2

Ingredients:

2 ounces’ butter

4 eggs