The Ketogenic Diet 30 Day Meal Plan: A Ketogenic Diet Reset for Fast, Permanent Weight Loss, Health, and Vitality

By Laura Greenaway

The Ketogenic Diet 30 Day Meal Plan: A Ketogenic Diet Reset for Fast, Permanent Weight Loss, Health, and Vitality

Everything You Need to Jumpstart Your Keto Diet Weight Loss – Includes Recipes, Nutritional Information, Macros, and More!

Are you tired of restrictive weight loss programs? Do you lose a few pounds here or there, only to gain everything back? Would you like to finally find a lifestyle that will allow you to never feel hungry again, yet still lose the weight?

You've come to the right place! The Ketogenic Diet 30 Day Meal Plan will give you the secrets of the ketogenic diet and the best ways to lose that weight fast, and for good!

This book provides a complete guide, with

• An intro to the science of the ketogenic diet
• The benefits of the ketogenic diet, including cancer prevention and brain function enhancement
• A shopping list
• 30 days' worth of unique meal plans, including breakfast, lunch, and dinner, and two snacks
• Delicious, easy recipes INCLUDING sweets!
• Macro information for each meal plan, including calories, fat, carbs, and protein
• And much more!

It's time for a NEW YOU and a new, healthy, fabulous life!

Download your copy of The Ketogenic Diet 30 Day Meal Plan: A Ketogenic Diet Reset for Fast, Permanent Weight Loss, Health, and Vitality and change your life today!

• Language: English
• Publisher: Laura Greenaway
• Release date: May 19, 2018
• ISBN: 9781386527237

Book preview

The Ketogenic Diet 30 Day Meal Plan: A Ketogenic Diet Reset for Fast, Permanent Weight Loss, Health, and Vitality

By

Laura Greenaway

Table of Contents

––––––––

How the Ketogenic Diet Works

Beginning the Ketogenic Diet

Foods Recommended on a Ketogenic Diet

Foods to Avoid on a Ketogenic Diet

Shopping List

Meal Plans

Day One

Day Two

Day Three

Day Four

Day Five

Day Six

Day Seven

Day Eight

Day Nine

Day Ten

Day Eleven

Day Twelve

Day Thirteen

Day Fourteen

Day Fifteen

Day Sixteen

Day Seventeen

Day Eighteen

Day Nineteen

Day Twenty

Day Twenty-One

Day Twenty-Two

Day Twenty-Three

Day Twenty-Four

Day Twenty-Five

Day Twenty-Six

Day Twenty-Seven

Day Twenty-Eight

Day Twenty-Nine

Day Thirty

9. Conclusion

Copyright © Laura Greenaway 2018. All Rights Reserved.

No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the publisher or copyright owner.

This book is a general educational health-related information product. As an express condition to reading this book, you understand and agree to following terms. The information and advice contained in this book are not intended as a substitute for consulting with a healthcare professional. The author and publisher are not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, plans, or procedures discussed in this book. While all attempts have been made to verify information provided in this book, the author and publisher assume no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. All matters pertaining to your physical health should be supervised by a health care professional.

How the Ketogenic Diet Works

YOU’VE PROBABLY HEARD about the ketogenic diet. You may have heard it described as a low-carb, high-fat diet that’s incredibly popular among fitness buffs, health fanatics, athletes, actors, and models. There’s a good reason it has such a huge, elite following: it allows you to make sure your body burns fat for fuel, while staying nourished with whole foods and NEVER going hungry. It’s perhaps the only (or at least the best) way to lose fat without ever having to diet.

So how does it work? The word ketogenic comes from the ketosis process. Ketosis is a state where your body fuels itself by breaking fat cells down into ketones. You reach this state, as indicated above, by consuming more fat and less carbs. Why this matters: the average person (even a thin person) carries around 50,000 to 70,000 calories of stored fat, but only 1,700 to 2,000 calories of stored glucose. Your body defaults to burning carbs for energy. Only after it burns off all the carbs does it turn to stored fat for energy. When your body is in a state of ketosis, it knows to burn fat for energy. This is how you lose fat quickly and permanently. The ketogenic diet makes sense because our bodies run best on fat for fuel, not carbs for fuel. Ketones give the body a cleaner, more efficient source of fuel than glucose.

There are many variations of ketogenic plans, but they all share the same central factor: they are very low in carbohydrates. Most people following the ketogenic diet keep their carb intake at or below 50 grams of carbs per day. If your metabolism is lower, you should consume even fewer carbs (as low as 20 per day).

You may be wondering whether the limit of carbs can have a negative effect on the body. Let’s be clear, the ketogenic diet does not eliminate ALL carbs. Your body needs nutrient-dense vegetables to thrive, and all vegetables have at least a few grams of carbs. But, unless you consciously limit your carb intake, the odds are good that you’re consuming far more carbs than your body can use.

Please note that the ketogenic diet is not a high-protein diet. Consuming excessive protein can prevent your body from going into ketosis. You should aim to keep your protein intake between 3 and 6 ounces per meal (or no more than 30 grams per meal). Much more than that will be converted into glucose.

If you have followed low-fat diets in the past, it may be tough to let go of the idea that fat is bad and will cause us to be overweight. Fat, in actuality, is the only type of food that doesn’t affect insulin. Insulin is