Keto Miracle: Keto Miracle, #1

By Mariah Richardson

About a third of the world's population is overweight or obese. This is clearly sad because being overweight or obese exposes us to all manner of health risks some of which include type II diabetes, hypertension, heart disease, and much more. Think of the current prevalence of obesity as a ticking time bomb for a third of the world's population and you will get a good feel of just why this is saddening. If it were something like HIV/AIDs, flu and any other disease, there would be a public outcry but we somewhat seem to have gotten used to the problem. 

The Ketogenic diet seeks to reverse this problem by recommending a significant reduction of carb intake coupled with the intake of high amounts of fats and moderate amounts of proteins. The reason for doing that is to push the body into a metabolic state referred to as ketosis. You do this by starving the body of carbohydrates so that it can make the most use of the available dietary fat (what you take in your diet) and body fat, which the body burns when the available dietary fat is not enough to fuel its different processes. 

Ketogenic diet comes with a plethora of benefits and can be a key contributor in ensuring optimum health and weight loss in the long run.

In this book, you'll learn:

-A Complete Overview of the Ketogenic Diet
-Benefits of Ketogenic Diet
-What to Consume on Keto
-What Foods You Should Avoid
-Keto Miracle Recipes for Breakfast, Lunch, Dinner, Snacks, Beverages, and Desserts

• Language: English
• Publisher: Parth Sawhney
• Release date: Feb 8, 2019
• ISBN: 9781386506645

Book preview

Keto Miracle

A COMPLETE GUIDE TO HEALTH AND WEIGHT LOSS WITH A LOW-CARB LIFESTYLE

mariah richardson

Contents

A Complete Overview of the Ketogenic Diet

What is Keto Diet?

Benefits of Ketogenic Diet

What to Consume on Keto

Foods to Avoid

Breakfast Recipes

Flaxseed Muffin in a Mug

One-Minute Keto Mug Bread

Ketogenic Cloud Eggs

Bell Pepper Eggs

Bacon Egg Muffin Cups

Keto Mushroom Omelet

Frittata with Tomatoes and Cheese

Fast Fat Herbed Omelet

Bacon and Brie Frittata

Lunch Recipes

5-Ingredient Keto Mug Lasagna

Orange and Sage Glazed Duck Breast

Ahi Tuna Poke Recipe

Basil Spinach Salad

Fresh Tuna Salad

Goat Cheese & Spinach Salad

5-Minute Keto Sardines Salad

Baby Greens with Grapefruit and Red Onion

Dinner Recipes

10-Minute Instant Pot Salmon

Shake and Bake Pork Chop

Beef, Scallions and Red Bell Pepper Sauté

Chili Roasted Chicken Thighs

Garlic Ghee Pan-Fried Cod

Rosemary Garlic Chicken Kabobs

Low Carb Pork Medallions

Pesto Chicken with Mozzarella Casserole

Spinach and Bacon Salad

Instant Pot Steamed Crab Legs

Garlic Butter Brazilian Steak

Jalapeno Cheddar Burgers

Easy Buffalo Wings

Baked Bacon Cheddar Meatballs

Low carb Skillet Lasagna

Low-Carb Pesto Baked Sea Bass

Bunless Low Carb Burger

Asparagus and Leek Soup

Snacks Recipes

Prosciutto Melon Wrap-Ups

Avocado Salsa

Low Carb Strawberry Margarita Gummy Worms

Salmon and Cream Cheese Bites

Pan-Fried Asparagus

Low Carb Egg Salad

Ketogenic Egg Cups

Thyme-lemon Garlic Mushrooms

Vanilla Pumpkin Seed Clusters

Black Olives with Cheddar

Beverages and Drinks Recipes

Cucumber Spinach Smoothie

Black Beauty – Low Carb Vodka Drink

Keto Dairy Free Shamrock Shake

Dessert Recipes

Sugar-Free Lemon Mug Cake

Vanilla Keto Mug Cake

Mock Cinnabon

Baked Cream Cheese

Fried Honey Banana

White Chocolate Fat Bomb

Instant Pot Chocolate Fondue

Chocolate Almond Keto Fat Bomb

Coconut Avocado Mousse

Nut Free Keto Brownie

Secret Ingredient Chocolate Mousse

Berries with Chocolate Ganache

I’m in love with fat. The moment I switched to eating fat, my whole world changed.

– Mithu Storoni

Patience and persistence are an absolute must as you pursue ketosis.

― Eric Westman MD

A Complete Overview of the Ketogenic Diet

What is Keto Diet?

Ketogenic diet is essentially a diet that is very low in carbohydrates, high in fat, and moderate in protein. 

I know this goes against all dieting knowledge you have gathered over the years, which says we should make sure to take high amounts of carbohydrates, moderate amounts of proteins and minimal amounts of fats but if you ask me, our intake of high amounts of carbs is perhaps the reason why we are constantly gaining weight. About a third of the world’s population is overweight or obese. This is clearly sad because being overweight or obese exposes us to all manner of health risks some of which include type II diabetes, hypertension, heart disease, and much more. Think of the current prevalence of obesity as a ticking time bomb for a third of the world’s population and you will get a good feel of just why this is saddening. If it were something like HIV/AIDs, flu and any other disease, there would be a public outcry but we somewhat seem to have gotten used to the problem. 

The Ketogenic diet seeks to reverse this problem by recommending significant reduction of carb intake coupled with intake of high amounts of fats and moderate amounts of proteins. The reason for doing that is to push the body into a metabolic state referred to as ketosis. You do this by starving the body of carbohydrates so that it can make the most use of the available dietary fat (what you take in your diet) and body fat, which the body burns when the available dietary fat is not enough to fuel its different processes. 

I know you are wondering; so how much is low, when it comes to the amount of carbohydrates that you should take while on this diet? Well, it is recommended that you don’t exceed 50grams of carbohydrates per day (the lower the better) in order to effectively and swiftly push the body into ketosis. All you do now is to pair the less than 50grams of carbohydrates with 0.7-1 gram of protein for every pound of body weight as well and make sure 60-70% of your calories intake constitute healthy fats. 

So how