The Number 1 Ketogenic Diet Meal Plan : The Complete Meal Prep Guide To Amazing Ketogenic Success

By Katylin Portman

Have you ever tried to read a recipe, and it loses you from the very first line? If so, you will be pleased with the information provided within The Number 1 Ketogenic Diet Meal Plan: The Complete Meal Prep Guide to Amazing Ketogenic Success. 
Why do you want to begin the keto diet? If your reason is a better medical report, gaining more energy, or for weight loss – the ketogenic plan offered in this book will give you all of the information needed to be successful!
You may want to try the ketogenic diet plan if you:
 

• Suffer from an illness the diet can improve


• Are looking for an edge in competition if you are an endurance athlete





 
• The preparation methods are discussed thoroughly, so each of the tempting meals you prepare will maintain the same consistent nourishment and tasty temptations as they did the first time you tested the meal plan. 
  With all of the health benefits you would receive and with all of the positive ways this would change your life, why not join the league of satisfied customers and try some of these decadent recipes for yourself?
   

  Enjoy!

• Language: English
• Publisher: MC Publishing
• Release date: May 1, 2018
• ISBN: 9781386462064

Book preview

Introduction

Congratulations on downloading your copy of The Number 1 Ketogenic Diet Meal Plan: The Complete Meal Prep Guide to Amazing Ketogenic Success.  I am so excited that you have chosen to take a new path using the ketogenic diet plan. The plan goes by many different names such as the low-carb diet, keto diet, and the low-carbohydrate diet & high-fat (LCHF) diet plan.

Before you begin the journey to ketosis; here is a bit of insight on how the diet plan was discovered:

Brief History

Dr. Russell Wilder from the Mayo Clinic became well-known in 1924 when he designed the keto plan which was used as part of an epilepsy therapy treatment plan. He also suffered from epilepsy. The plan became known for its other effects, which helped in weight loss and many other ailments.

The program for ketosis was set aside in the 1940s because newer and improved methods were invented for the treatment of epilepsy. However, during that time -  20% to 30% of the cases using the alternate plan had failed. Therefore, the ketogenic plan was reintroduced to the patients.

As of 2016, Wilder is still functioning successfully without the seizure episodes. It is also noted that the plan is especially recommended for children.

Your liver produces ketones which are used as energy to provide adequate levels of protein. The process is natural and happens every day – no matter the total of carbs consumed.

Before you learn how to start your new way of life, there are a few pointers which can help you better understand how the keto diet plan can benefit you and your family.

As you begin your journey through the keto world, you will come across many terms or abbreviations that may seem foreign. These are a few:

Sugar-Free (SF)Artificial Sweetener (AS) provides a zero/reduced carb count

Extra-Virgin Olive Oil (EVOO)

Heavy Whipping Cream (HWC) is used by many cooks.

Low-Carb and High-Fat (LCHF)

Bulletproof Coffee (BPC) is generally a mixture of coffee, oil, and butter. It is meant to give you a full feeling.

You will be using extra-virgin olive oil (EVOO) for many of the recipes. You can make your own spray for using the olive oil spray by adding the oil to a spray bottle. You can also use canola oil which is also a good choice for baking.

There are plenty of books on ketogenic diet, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible.

Chapter 1: How Ketosis Works

Your determination will provide you with the necessary tools after you choose which method you will use during the ketogenic diet plan.

The Ketogenic Diet Plans

Flexibility or strictness is the name of the dieting game. Depending on your circumstances, you may not want to have the same goals as another individual. These are the three plans, so you are aware of the different possible levels:

Keto Method 1: The standard ketogenic diet (SKD) consists of high-fat, moderate protein, and is low in carbs.

Keto Method 2: The targeted keto diet, which is also called TKD, will provide you with a technique to add carbs to the diet plan during the times when you are working out.

Keto Method 3: The cyclical ketogenic diet or CKD is observed with five keto days followed by two high-carbohydrate days.

Keto Method 4: The high-protein keto diet is comparable to the standard keto plan (SKD) in all aspects. However, it does have more protein.

For now, as a beginner, you will be using the first method.

How the Keto Plan Works

A ketogenic diet will help you reduce your calorie intake to below the volume of calories your body can expend in one day. Therefore, you need to summon the energy which is stored in your fat cells to deliver fuel/energy to your muscles.

The keto diet will limit the volume of carbs you consume. A substantial portion of your daily fuel will come from fat content which is converted to ketones. A noticeable deal of fat burning can be achieved on greater calories by sustaining food options used with the ketogenic plan. When you have the protein, carbohydrates, and fat ratio monitored by the diet plan such as shown in this book; you are well on the way to a successful diet strategy.

You will not be over-eating with large portions of protein. You won’t eliminate fat or carbs which makes it a useful and safe diet plan for fat loss. If you take the approach of eating less, without considering your diet—you will