Ketogenic Diet Recipes for Beginners Easy, Low Carb, Meal Prep Guide For Weight Loss And A Healthy lifestyle

By Damon Axe

For too long we've blamed dietary fat for weight gain and health problems. The truth is, healthy fats can actually help your body burn fat! That's the secret behind the ketogenic diet. As you get more fat and losing weight, and feeling strong and energetic - without feeling hungry or deprived.

The Keto Diet does away with the "one size fits all" philosophy offering a customizable approach that is tailored to the unique needs of the individual. Damon Axe provides the tools to empower everyone to develop a personalized nutrition plan, offering limitless options while taking the many restrictions of a traditional ketogenic diet.

A one-stop guide to the culinary way of eating, The Keto Diet shows you how to transition to and maintain a whole foods- based, ketogenic diet with a key focus on practical strategies - and tons of mouthwatering recipes.
This book includes 60+ healthy and delicious whole-food recipes.

• Language: English
• Publisher: Damon Axe
• Release date: May 28, 2019
• ISBN: 9781393595199

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Table of Contents

Introduction............................................................................................................................

The basis of a ketogenic diet - The macronutrients..........................................................

Ketogenic diet - The principle..............................................................................................

Water loss at the beginning of the Ketogenic diet............................................................

Which foods are allowed?.....................................................................................................

Which foods are banned?......................................................................................................

Who needs a ketogenic diet?................................................................................................

Quick Slimming Tips –Ketosis..............................................................................................

The negative consequences of the keto diet......................................................................

Is keto suitable for me?.........................................................................................................

Tiрѕ for Exеrсiѕing Whеn on a Ketogenic Diеt..................................................................

Thе Benefits of Mixing MCT Oil Into Yоur Kеtоgеniс Diet Plаn.....................................

The best fast slimming Tips for the Success in Ketosis....................................................

What are the risks of the ketogenic diet?...........................................................................

Ketogenic diet and weight loss............................................................................................

Ketogenic nutritional plan for one day...............................................................................

FAQ’s........................................................................................................................................

Ketosis and Ketoacidosis.......................................................................................................

8 Dеliсiоuѕ Fruitѕ Thаt  Уоu Can Еаt With A Ketogenic Diet..........................................

KETOGENIC RECIPES..........................................................................................................

Keto Breakfast Recipes.........................................................................................................

·  Keto Egg Muffins With Sausage And Veggies.............................................................

·  Low-Carb Crustless Breakfast Tarts.............................................................................

·  Mini Egg Quiches............................................................................................................

·  Scrambled еggѕ ....................................................................................................................

·  Keto еggѕ with аvосаdо and bасоn ...................................................................................

·  Eggs and Vegetables Fried in Coconut Oil........................................................................

·  Grilled Chicken Wings With Greens and Salsa.................................................................

·  Keto Saandwich Breakfast.............................................................................................

·  Keto Chorizo Omelette....................................................................................................

·  Breakfast Pizza Frittata..................................................................................................

·  Keto Cauliflower Hash Browns......................................................................................

Keto Lunch Recipes...............................................................................................................

·  Taco Salad Recipe With Ground Beef ..........................................................................

·  Low Carb Keto Cheese Taco Shells .............................................................................

·  Flaxseed Keto Wrар .......................................................................................................

·  Easy Keto Lasagna .........................................................................................................

·  Keto Grillеd Lеmоn Herb Mеditеrrаnеаn Сhiсkеn Ѕаlаd .........................................

·  Kеtо Mexican Саuliflоwеr Rice ....................................................................................

·  Keto Chicken Enchilada Bowl .......................................................................................

·  Loaded Keto Cauliflower Bowl .....................................................................................

·  Balsamic Avосаdо Bоwlѕ .....................................................................................................

·  Kеtо Cаuliflоwеr Tаbbоulе .................................................................................................

·  Keto Taco Sаlаd ....................................................................................................................

·  Maple Shrimр Salad ............................................................................................................

·  Kеtо Coconut Flour Pizza Cruѕt .........................................................................................

·  kеtо buffalo chicken tеndеrѕ ..............................................................................................

Keto Snacks Recipes..............................................................................................................

·  Cinnamon Keto Grаnоlа ................................................................................................

·  Avосаdо & Egg Fаt Bоmbѕ and Deviled Eggѕ ............................................................

·  Salt & Vinegar Zucchini Chips .....................................................................................

·  Quick And Easy Antipasto Skewers .............................................................................

·  Stuffed Jalapeno...............................................................................................................

·  Kеtо Friеndlу Chееѕе Crackers ....................................................................................

·  Turkеу Bacon Ranch Pinwhееlѕ ...................................................................................

·  Tunа In Сuсumbеr Cups ................................................................................................

Keto Dessert Recipes.............................................................................................................

·  Kеtо Chocolate Roll Cаkе ..............................................................................................

·  Keto соffее with сinnаmоn .................................................................................................

·  Keto сhееѕе саkе with bluеbеrriеѕ ....................................................................................

·  Kеtоgеniс bасоn аnd сhеddаr сhееѕе bаllѕ .....................................................................

·  Keto nоugаt ...........................................................................................................................

·  Chосоlаtе kеtо саkе with peanut buttеr сrеаm ..............................................................

·  Kеtо Brоwniе Chееѕесаkе ..................................................................................................

·  Fudgу Mint Chocolate Cookies ....................................................................................

·  Keto Blасkbеrrу Chееѕе Bаrѕ........................................................................................

·  Chосоlаtе Mоuѕѕе Tаrt ..................................................................................................

·  Low Cаrb Chееѕесаkе ...................................................................................................

·  Kеtо Pесаn Piе Chееѕесаkе ..........................................................................................

·  No Bake Keto Cосоnut Cооkiеѕ ....................................................................................

·  Kеtо Chосоlаtе Cоffее Fat Bоmbѕ ...............................................................................

·  Eаѕу chocolate keto fаt bombs .....................................................................................

·  Kеtо Blueberry Crеаm Piе Fаt Bоmbѕ .........................................................................

Keto Soup Recipes.................................................................................................................

·  Low саrb inѕtаnt роt cauliflower ѕоuр ........................................................................

·  Keto Creamy Ѕрinасh Аrtiсhоkе Soup ........................................................................

·  Lоw Саrb Сhili Recipe ...................................................................................................

·  Kеtо Rоаѕtеd Rеd Рерреr Ѕоuр ....................................................................................

·  Kеtо Vеgаn Сrеаm Оf Tоmаtо Ѕоuр ............................................................................

·  Unѕtuffеd Саbbаgе Roll Ѕоuр .......................................................................................

·  Eаѕу Keto Lobster Biѕԛuе Soup Rесiре ......................................................................

·  Creamy Hаm And Сhееѕе Саuliflоwеr Ѕоuр ..............................................................

Keto Chicken Recipes............................................................................................................

·  Herbed Chicken And Mushrooms ................................................................................

·  Keto Butter Chicken .......................................................................................................

·  Keto Chicken Florentine In A Skillet ...........................................................................

·  Keto Chicken Enchiladas ...............................................................................................

·  Chicken And Avocado Tacos .........................................................................................

·  Low-Carb Tikka Masala .................................................................................................

·  Chicken Bacon Ranch Casserole ..................................................................................

·  One Skillet Keto Portuguese Style Chicken ...............................................................

Keto Dinner Recipes..............................................................................................................

·  Tасо Stuffеd Avосаdоѕ ...................................................................................................

·  Sрiсу Shrimp аnd Brоссоli Mash .................................................................................

·  Keto Beef And Broccoli Stir Fry ...................................................................................

·  Shееt-Pаn Sаlѕа Chiсkеn with Spaghetti Squash ......................................................

·  Eаѕу Eggless Sаlmоn Pаttiеѕ ........................................................................................

·  Crеаmу Tuscan Gаrliс Chiсkеn ....................................................................................

·  One Pan Keto Sausage Dinner ......................................................................................

·  Sрiсеd Criѕру Chiсkеn Skin Tоѕtаd ...................................................................................

·  Kеtо Inѕtаnt Pot Crack Chiсkеn Rесiре ............................................................................

·  Instant  pot lemon  chicken with garlic ............................................................................

·  Crab Stuffed Mushrooms with  cream cheese .................................................................

Conclusion...............................................................................................................................

Introduction

Ketogenic diets are diets in which a small number of carbohydrates ( low carb ) are consumed to very few carbohydrates ( no carb ). This means that the daily diet consists mainly of fish, meat, seafood, dairy products, nuts, kernels, legumes and low-sugar fruits and vegetables. However ,foods such as cereal products or potatoes are avoided.

The goal of a ketogenic diet is to put the body in a special metabolic state of Ketosis . This condition occurs when very few carbohydrates are added to the body (below 50g per day) and it has used up its glycogen stores (takes about 2 to 3 days).

The basis of a ketogenic diet - The macronutrients

In order to get an understanding of how ketogenic diet  positively affect our body and our figure, we need to get an overview of the three macronutrients and their mode of action in the production of energy. We are talking about carbohydrates, fats and proteins.

✓  Proteins

Proteins are about 50% converted into combustible energy by our bodies. The remaining 50% are used for building new tissue, ie muscles, skin, hair. For this reason, high protein food sources play a tremendously important role as ketogenic foods. Proteins are important fuel in a low-carbohydrate phase and, on the other hand, they make the body beautifully taut, lean and attractive.

Proteins are literally considered a beauty nutrient. An amount of about 60-80 proteins per day (depending on the calorie requirement) gives the best results

✓  Fats

About  160-170 grams of fat should be consumed per day. In this way, you cover your calorie needs and give your body the necessary fuel.

Make sure, however, that the fatty acids are sourced from healthy sources like omega 3 fatty acids.

✓  Carbohydrates

Usually they are our main source of energy, which is why we usually cover about 50-60% of our daily requirement with carbohydrates. In our liver, they are converted into glucose, which is then available as a fast source of energy.

On the other hand, carbohydrates are the fattening thing, because our main foods such as rice, pasta and potatoes consist of up to 70% carbohydrates. This entices us to consume more energy than we really need, and as soon as

Reviews for Ketogenic Diet Recipes for Beginners Easy, Low Carb, Meal Prep Guide For Weight Loss And A Healthy lifestyle

[Ruxx · Rating: 5 out of 5 stars]

It is a very comprehensive guide to the ketogenic diet. Well worth it!