The Complete Ketogenic Diet for Beginners

By Andrea J. Clark

Have you tried everything to lose weight, but the weight keeps coming back?
Do you want to lose weight but you're too busy (or lazy) to read complicated Keto books and reports?
Are you looking for a quick and easy to understand ketogenic diet guide that's concise, no BS and to the point?


If you answered yes to the questions above, allow me to explain why this book is your absolute best choice.

Why This Book Is Perfect for you

As a person who went through all of the above, I've written the easiest, yet extremely effective Keto diet guide for newbies who want to lose weight using the Ketogenic diet but don't want to waste time reading unnecessary information.
The Complete Ketogenic Diet for Beginners is a simple guide that helps you lose weight, attain body confidence, regulated metabolism, and liberated health without reducing or counting calories.
From the simple science behind the diet, the benefits you will get by going Keto, what to eat and avoid, to what exactly you should expect during the first few weeks, this book has you covered. You will also find 40+ Keto recipes that are healthy, delicious and easy-to-prepare.
Everything is laid out step-by-step so you can start today and lose weight by tomorrow!

The Complete Beginner's Guide + 7 Day Meal Plan + Shopping List

With The Complete Ketogenic Diet for Beginners, you'll be shown how to use whole food-based nutritional ketosis to reach your ideal weight without feeling restricted or deprived.
The whole guide is full of strategies and high-fat, low-carb recipes that will help you effortlessly get into a state of ketosis, and that's when your body burns fat as energy instead of glucose!

To Recap, Here's What You'll Get When you One-Click This Book Today:

• How to lose weight fast with the simple Keto diet without much exercise


• Exactly what to eat and what to avoid on a Ketogenic diet


• Everything you need to know to get into a state of ketosis


• Useful tips to get the most out of Keto and boost self-worth, self-respect and self-love


• Over 40 delicious and fat-melting recipes that break down calories, carbs, fat, and proteins content


• The Full 7-DAY Keto weight loss and health improvement meal plan


• Weekly shopping list for effortless meal prep


• And Much More!




 

Everything is done for you. All you have to do is follow the advice and recipes I provide and watch as the pounds melt effortlessly off your body.

Are you ready to become a fat-burning machine and feel amazing?
If you are, then One-Click Your Copy of The Complete Ketogenic Diet For Beginners Today!

• Language: English
• Publisher: Andrea J. Clark
• Release date: Feb 1, 2019
• ISBN: 9781386735397

Book preview

The Ketogenic Lifestyle

What is The Ketogenic Diet?

At this point, you may be thinking, "ok, that’s wonderful that this diet gets such great results, but I’ve been down this road before, and diets don’t work."

Sure, normal diets don’t work. Counting calories all day every day while you work your body to exhaustion at the gym; that doesn’t work. But there is a diet that does work. There is a diet that allows you to eat until you feel full, exercise enough but not too much, and will give you unbelievable results that stand the test of time.

What is this miracle diet? You guessed it! It’s the Ketogenic diet. The Ketogenic diet has worked for people all across the world, and is gaining in popularity every day. You can find forums full of people online supporting each other and leading each other to success on this incredible diet.

I’m here to tell you about the Ketogenic diet because I am one of those people. A few years ago I was overweight, tired, and miserable. I’d tried several diets in the past, had moderate success, but I always gained the weight back, without fail. Then a friend introduced me to Keto, and everything changed. Suddenly I was eating delicious food, feeling full, and losing weight. And as of right now, I’ve maintained my goal weight for over a year.

If you want to have the same experience I had, keep reading. I’m here to share with you everything that I have learned and researched, so that you can bring the Ketogenic diet into your life, and start seeing results.

The Basics of the Ketogenic Diet

Put quite simply, the Ketogenic diet is a high-fat, low carb, moderate protein diet. Got it? Great. Now let’s get into the specifics. It is really quite simple. Once you get started on it, you’ll find it to be very intuitive.

All human bodies require three main macronutrients to survive: carbohydrates, proteins, and fats. For years, we have been taught that we need to eat a high carb, moderate protein, and low fat diet. But what has that really lead to? High rates of obesity, sickness, and poor health across the board. Eating high carb leads people to go on binges, eating too much, and making themselves sick. What if we change our thinking, and entirely change the focus of our diets?

The Keto diet changes the focus from carbs to fat. On a Keto diet, you want your intake to be very high-fat, with close to zero carbohydrates. Most Keto practitioners eat 80% of their daily calories from fat. So what does that look like?

1 gram of fat has 9 calories. So if you’re operating on a 2,000-calorie diet per day, you need 80% of that to come from fat. 80% of 2,000 calories would be 1,600 calories, or 178 grams of fat per day. Don’t worry, there isn’t this much math involved in day-to-day Keto eating!

Okay, but what about the other two macronutrients? On a Keto diet, you’ll eat 80% fat, 15% protein, and only 5% carbs. Let’s continue with our 2,000-calorie example. 1 gram of carbohydrates and protein both have 4 calories. On a 2,000-calorie diet, you’ll want 15% to be protein, which works out to 300 calories, or 75 grams of protein. Carbs are even less ─ 5% of your 2,000 calories. That ends up being only 100 calories, or 25 grams of carbohydrates.

So in a typical Keto day, you’ll eat 178 grams of fat, 75 grams of protein, and 25 grams of carbohydrates. If you’re feeling a bit overwhelmed, don’t worry, we’re going to do the hard work for you. At the end of this book, we’ve included a meal plan and list of meal suggestions so you can easily stay within these guidelines.

The big takeaway is this: on Keto, you get almost all of your daily calories from fats, and reduce your intake of carbohydrates down close to nothing.

The Keto Food Pyramid

When I first started on my Keto diet journey, I was overweight and ready to make a change. I had dieted before, and I was afraid that I would only try another diet and fail again. On top of that, when I first read about the Keto diet, I felt very overwhelmed. 80% fat, 15% protein, 5% carbs? It seemed like a lot of math every day just to make sure I followed the diet. I really didn’t want to be measuring all my food and freaking out over every bite that entered my lips.

Luckily, the next thing I found on my journey was the Keto food pyramid. With this tool, I was able to understand how to balance my plate, and eat foods that kept me in Ketosis without having to measure every little thing.

If you want to have great results without spending half of your day counting grams of fat and entering your foods into a complicated excel spreadsheet, then you, too, need to have the Keto food pyramid in your life. This simple tool will guide your food choices and keep you in Ketosis, effortlessly.

First, let’s reflect on the traditional food pyramid. You know the one we all remember from our childhoods. Think back to those school days. Remember the bottom of the pyramid? It was filled with images of bread and grains, rice, and carbohydrates. Next up came the fruits and the vegetables in equal amounts. Above those, we found the lean meats, dairy, and the red meats. At the top were the sugars and oils.

We all remember it, and we all trusted it, but that pyramid was mistaken. Although people believed, and some still believe, that we have to eat mainly carbs to be healthy, the truth is very different!

If you want to imagine the Keto pyramid, it’s easy! Just turn the traditional pyramid upside down. Okay, it’s not quite that simple, but it’s a good start. At the bottom of the pyramid, you find all the delicious fatty cuts of meats, and fat rich proteins such as eggs, marbled steak, pork belly, and salmon. Also on the bottom come the healthy fats and oils like butter, avocado, olive oil, and coconut oil. With the Ketogenic diet, fatty foods make up the majority of your diet, not the minority.

The next step is to mix those fatty ingredients in with primarily non-starchy vegetables.