The Ketogenic Diet for Weight Loss: Why the Ketogenic Diet is the Ultimate Plan to Lose Weight Naturally, Plus the Best Recipes to Maximize Results

By David Ortner

The Ketogenic Diet for Weight Loss is your all-in-one resource losing weight, and keeping it off, with the ketogenic diet.

Losing weight is tough, but remaining overweight is worse. Worse for your health, for your self-esteem, for your lifestyle, for your wallet. The problem with losing weight is finding a solution that not only works, but that is sustainable.

That's where the ketogenic diet comes in. The ketogenic diet has been praised by health experts (including May Clinic) and fitness coaches alike because it is sustainable, filling, and healthy, while at the same time being astonishingly effective. The ketogenic diet allows your body to use its own natural response to certain foods to burn off extra fat. And because the ketogenic diet consists of high-fat foods, you'll never feel hungry or deprived.

And The Ketogenic Diet for Weight Loss is your quick-start guide to give you everything you need to lose weight and change your life with the ketogenic diet. It's simple to read, easy to understand, and straightforward to use. Inside, you'll find:

• Simple, delicious recipes for breakfast, lunch, dinner, dessert, and snacks
• Information about the science of the ketogenic diet and how it changes your body from the inside out
• Tips and tricks to make the ketogenic diet fit seamlessly into your life
• Advice to get the most out of the fat-burning power of the ketogenic diet
• And much more!

It's time to change your life once and for all. Don't wait until tomorrow, get started today with The Ketogenic Diet for Weight Loss!

• Language: English
• Publisher: David Ortner
• Release date: Apr 23, 2017
• ISBN: 9781386009214

Book preview

1. The Ketogenic Diet Unwrapped

WOULD YOU LIKE TO LEARN how to lose weight and dramatically increase your health without ever feeling hungry or deprived? It’s easier than you think. The secret: a high-fat, low-carb diet known as the ketogenic diet. The ketogenic diet is quickly becoming a top nutrition and weight loss program with health and fitness experts, and for good reason. It’s been studied extensively and has been determined to be an effective treatment and preventative measure for a variety of conditions, including heart disease, diabetes, some types of cancer, neurological disorders, and even acne. And it’s a painless, satisfying way to lose weight quickly and naturally.

The principle behind the ketogenic diet is actually very simple. When we eat carbohydrates, our bodies release insulin in reaction to the elevated blood glucose levels caused by the carb intake. Insulin is a hormone that signals the cells to store as much available energy as possible, first as glycogen, then as fat. Because the ketogenic diet limits carbs in the diet, it keeps the body’s carbohydrate supply nearly empty at all times. This prevents high levels of insulin from being released and causes the body to turn instead to fat stores for its energy supply. This state is known as ketosis. Ketones are molecules that are generated during the body’s metabolism of its fat stores. Ketones can be used for energy and, importantly, can be used instead of glucose for most of the brain’s energy needs (fatty acids, on the other hand, cannot).

So what, precisely, does a person eat on the ketogenic diet? Well, that depends on a number of factors. Generally speaking, any diet that consists of less than 60 grams of net carbohydrate per day is considered ketogenic. However, athletes and people with high metabolisms may be able to take in 100 or more grams of net carbs per day and still maintain ketosis. Likewise, an older person who is sedentary may need to take in fewer than 30 net grams to reach the state of ketosis.

The ketogenic diet is high in protein, but most of the calories come from fat, which is used by the body for energy. The amount of fat a person must consume will depend on that person’s protein and carb intake, their daily energy expenditure, and whether they seek to lose weight. Across the board, a ketogenic diet will get forty to eighty percent of its calories from fat, twenty to thirty percent of its calories from protein, and thirty percent or less of its calories from carbohydrates. Because few people tend overeat on diets this high in fat, calorie counting is usually not necessary. We’ll discuss in more detail the process of determining your ideal proportions in a later chapter.

Of course, the type of fat consumed is vitally important. I recommend staying away from polyunsaturated omega-6 fats (for example, soy, corn,