2019 New Keto Diet cookbook for Everyone: Reliable, Easy, Grab & Go Low Carb Recipes for a Spontaneous Weight Loss

By JESSICA DIAZ and LOIS J DOWNEY

The Ketogenic diet is a diet with a high concentration of fat, moderate protein, and low carb. The major objective of the keto diet is to place the human body into a metabolic state which is known as ketosis.
This book is designed to help you overcome a stubborn body and belly fat and grant you access to great health with a sound mind which enhances your ability to think n a geometric rate.
This cookbook contains:

What to eat on a keto diet

Types of the Ketogenic diet and the important one for you to follow

how to attain ketosis and signs that you are in ketosis

Advise on how to start off with keto diet

120 plus Ketogenic diet recipes

13 plus Smoothies which can be taken as breakfast or an appetizer

15 plus healthy keto bread recipes to help overcome the urge for bread while on Keto

40 plus delicious and tasty Pizza & Snack recipes

50 plus delicious soups

130 plus Vegan recipes for Vegetarian and so much more

The recipes in this cookbook will help you prevent and reduce the risk of having

Heart diseases or related heart problem

Cancer

Type I & type II Diabetes

Epilepsy in both adults and Children

Acne and related skin problems

The recipes will help you have a total control urge over hunger, make you stay mentally focus and improve your ability to think fast at almost the speed of light.

This is a breakthrough book for you; you need to buy this cookbook to experience a super transformation into a life that is lovable, healthy and a powerful body.
Buy it now and get transformed.

• Language: English
• Publisher: Publishdrive
• Release date: May 23, 2019

Book preview

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Introduction

A keto or Ketogenic diet is a really amazing low-carb diet, which can assist you in burning fat more competently. So many people by now have experienced its numerous established benefits for health, weight loss, and performance.

The Ketogenic diet is a diet with high concentration of fat, moderate protein and low carb. The major objective of keto diet is to place the human body into a metabolic state which is known as ketosis.

Ketones are produced in the liver to be used as energy; this is the essence of the Ketogenic diet. The Ketogenic (keto) diet also known as a low carb diet. Insulin and Glucose are produced when a carbohydrate filled diet is consumed, your body has several energy source options, but the body easily absorbs glucose for use as energy. This is made possible insulin which takes the glucose around your body in the bloodstream. We have been told the primary source of energy for our bodies is sugar. However, there is a more systematic source of fuel that is rarely utilized.

When the body break down fat it produces ketones, which are then used by cells to authorize their normal functions. Therefore, Ketosis is the metabolic state of having ketones in the blood. Furthermore, Ketosis is the breakdown process of using fat as the main source of energy instead of carbohydrates. This means your body is directly breaking down its fat stores as energy instead of slowly converting fat and muscle cells into glucose for energy. You enter ketosis when your body doesn’t have enough glucose (carbohydrates) available. The reason for a Ketogenic diet is to eat in such a way that it tempts your body into ketosis. When you reduce the intake of carbs, the body is induced into a state known as ketosis. The end goal of a properly maintained keto diet is to force your body into this metabolic state; this is archived through the starvation of calories but starvation of carbohydrates.

Types of Ketogenic Diet

Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does.

Targeted Ketogenic Diet (TKD): This is a variation where you eat standard Ketogenic diet (SKD) but take in a small amount of fast-digesting carbs before a workout.

Cyclical Ketogenic Diet (CKD): This is a variation of keto for bodybuilders and contest goers, generally giving one day a week to carb up and resupplies glycogen stores. For those that work out extremely, a TKD or CKD may be for you.

Ketosis works in the following ways;

Eliminating Carbs: When the intake of carbs has been drastically reduced, there is insufficient level of glucose which leads to the depletion of glycogen level in the blood, insulin and blood sugars also are decreased, this forces the body to look for an alternative means of energy thereby converting the fats stored in the body into energy.

Break down Fats: Beta-oxidation is the process through which the body breaks down fats in the body. The fat that has been broken down is then moved around the body through the secretion of ketones to the blood stream. The ketones which float around in your blood provide energy to the body and brain. The Ketogenic diet is an approach to eating that is high fat, moderate protein and low carbohydrate. This is postulated to stimulate the body into ketosis. The types and quality of foods are very important for constructing a nourishing Ketogenic diet.

Benefits of the Ketogenic Diet

Reduction of weight: On a Ketogenic diet, the fat storing hormone level drops greatly because the Ketogenic diet uses the fats in your body as energy source turning your body into a fat burning machine. Through this process, it is obvious that there is a weight loss due to the burning of the fats in the body. It has been scientifically proven that the Ketogenic diet produces a better a result when compared to the low-fat and high-carb diets in all aspect.

Blood Sugar level control: It has been shown through studies that Ketogenic diet is a more operational way to prevent and manage diabetes. Due to the type of foods you eat, Ketogenic diet spontaneously lowers blood sugar levels. You should seriously consider a Ketogenic diet if you’re pre-diabetic or have Type II diabetes.

Mental Alertness: It has been shown through studies that an increased intake of fatty acids can have impacting benefits to our brain’s function. Ketogenic diet can specifically be used for the increased mental performance. Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid big spikes in blood sugar. Together, this can result in improved alertness and concentration.

Normalized hunger and high Energy: when you give your body a better and more reliable energy source, you will feel energized during the day to perform your daily activities. Fats are shown to be the most effective molecule to burn as fuel.

Treatment of Epilepsy: The body uses glucose from carbohydrates for its energy source. Chemicals called ketones are made when the body uses fat for energy. The body uses ketones instead of glucose for its energy source. In 2015, research has shown that another chemical, decanoic acid, is also produced as a result of Ketogenic diet. These chemicals help to reduce seizures which cause epilepsy for some people.

Cholesterol & Blood Pressure: The Ketogenic diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. Studies on low-carb diets also show better improvement in blood pressure when compared to other diets. Excess weight is usually associated with blood pressure, therefore; since Ketogenic diets turns your body into a fat burning machine which leads to weight loss, it simply means that keto diets are used to control the level of blood pressure in the body.

Treatment of Resistance to Insulin: Insulin allows cells of the body to take in glucose to be used as fuel for the body, when the cells of the body don't respond promptly to the insulin hormone, then we have a case called Insulin resistance. The Insulin resistance leads to type II diabetes and this can be reduced or reversed through Ketogenic diets. This is made possible because Ketogenic diet burns the fats and glucose stored in the body and converts them to fuel to be used as energy by the body.

Treatment of Acne: Acne is a Skin condition characterized by red pimples on the skin, especially on the face, due to inflamed or infected sebaceous glands and prevalent chiefly among adolescents. One of the causes of skin Acne is the increased production of sebum due to hormonal factors as a result of high level of sugar in the body. The risk of having acne is drastically reduced since Ketogenic diet burns excess fats.

What to eat when on a Ketogenic diet

In order to begin a Ketogenic diet, you will have to plan beforehand. What you eat depends on how quickly and soon you want to get into a Ketogenic state. The more deterring you are on carbohydrates intake per day, the quicker you will enter ketosis. If you want to keep your carbohydrates narrow, do not eat any foods such as bread, pasta, cereals, potatoes, beans, legumes and/or fruit. In fairness, you can star fruit, berries, and avocado in moderation.

You are advised to eat the following foods

High Fat Dairy: hard cheeses, high fat cream, butter, etc.

Meats – fish, beef, lamb, poultry, eggs, etc.

Avocado and berries: raspberry, blackberries, and other low glycemic impact berries

Leafy Greens: spinach, kale, etc.

Other fats: coconut oil, high-fat salad dressing, saturated fats, etc.

Nuts and seeds: macadamias, walnuts, sunflower seeds, etc.

Sweeteners: stevia, Erythritol, monk fruit, and other low-carb sweeteners

Above ground vegetables: broccoli, cauliflower, etc.

For a quicker entry into ketosis, do not eat the following foods:

Tubers – potato, yams, etc.

Grains – wheat, corn, rice, cereal, etc.

Fruit – apples, bananas, oranges, etc.

Sugar – honey, agave, maple syrup, etc.

Always remember that Ketogenic diet is high fat, moderate protein, and very low carbs. Your nutrient intake should be around 70% fats, 25% protein, and 5% carbohydrate. Typically, 20-30g of net carbs is suggested for everyday dieting; but the lower your carbohydrate intake, then the lower your glucose levels, and the better will be the overall results. Protein should always be ingested as needed with fat filling in the remainder of the calories in your daily diet.

The following are examples of Ketogenic recipes;

Garlic Parmesan Cauliflower Wings.

Braised Pork Belly Noodles.

Garlic Butter Braised Cabbage.

Rosemary Chicken Salad with Herb Balsamic Vinaigrette.

Cajun Salmon Cakes.

Toffee Nut Cake Donuts.

How to Reach Ketosis

Achieving ketosis is pretty straightforward, but it can seem complicated and confusing with all of the information out there. Here is the bottom line on what you need to do, order in levels of importance:

Reduce carbohydrates: A record number of people tend to focus their diet only on net carbs. For effectiveness, drastically reduce your net carbs (20g) and total carbs for the day (35g).

Reduce intake of Protein: Excess intake of protein is capable of leading to lower levels of ketosis. To reach ketosis effectively, you must reduce your intake of protein.

Consume a lot of Fat: Always make sure you feed yourself with a lot of fat because this will help you to attain ketosis at faster rate.

Water: During ketosis, your body dehydrates a lot due to the constant burning of fats in your body. You need to make sure that you drink a lot of water every day to hydrate your body and enhance the metabolic processes of the body.

Halt snacking: If you want to attain ketosis at an early stage, you need to stop snacking because it makes you gain more weight which a set is back for someone looking to attain ketosis quicker.

Fasting: This is also a great means of reaching ketosis sooner, so a good fasting practice is advisable

Exercise Regularly: Exercising regular for at least 25 minutes per day will help you a lot when you are on a Ketogenic diet

Attaining Optimal Ketosis

There are so many shortcuts on achieving optimal ketosis; this can be achieved through just eating food alone. You don't need a magic pill to do it. Just ensure you stay vigilant, and strict to what you eat in order to make sure your carb and protein intake are correct.

Signs which make you to Know that you are in Ketosis

Frequent Urination: when you are in ketosis as a beginner, you go to the bathroom a lot because you are constantly passing out ketones through urine excretion

Dehydrated Mouth: Increased urination leads to an increased thirst and a dehydrated mouth. You have to ensure that you drink plenty of water every day.

Bad Breath: There is a temporary bad breath as a result of the excretion of acetone (a ketones body). This is usually for common and it takes a long time to go away.

Increased Energy and Reduced Hunger: After a certain stage of ketosis, you will begin to experience a much lower level of hunger and more energized mentally.

Corporal Performance: During the first few weeks of starting keto diet, you may notice a little drop in corporal performance but will diminish as you continue with the fat intake, replenishing fluids and electrolytes.

It’s been shown severally that a Ketogenic diet is both healthier and more effective than low-fat dieting. During the first week, a lot of people reported mental fogginess, aggravation, dizziness, and headaches. This only occurs as a result of your electrolytes being cleared out, as ketosis has a diuretic effect. Ensure you drink abundant of water and keep your sodium intake up by salting everything cause salt intake help with the retention of water and replenishment of electrolytes.

Keto Flu

Usually there always occur an unsteady or sleepy feeling during ketosis, this is called keto flu. Keto flu is the indication of withdrawing from carbs, this often goes away after a few days. Keto flu usually involves feelings such as slight discomfort like fatigue, cramps, nausea, and headache, etc.

Keto flu can be treated using the following procedures:

Ensure you are getting enough salt and electrolytes. A regular iodized table salt which is rich in iodine is crucial for a healthy metabolism. Sodium and potassium are also vital. You can also drink bone broth in order to prevent cramping and a discomforting experience.

Dehydration is a big part of keto flu, so drinking a lot of water is highly recommended. You fight it through staying hydrated and drinking a lot of water.

Eat clean carbs. To prevent Keto flu, it is advisable to add clean, healthy, nutrient dense carbs to your diet.

Exercise will help your body to become more metabolically flexible and eases the symptoms if done on a regular basis.

Some Most Common Side Effects on a Keto Diet

Cramps: Cramps mostly specifically leg cramps are common when commencing a Ketogenic diet. It usually occurs in the morning or at night, but it’s a much minor issue overall. It’s a sign that there’s a lack of minerals, specifically magnesium, in the body. Ensure to drink plenty of fluid and eat salt on your food. This can help reduce the loss of magnesium and get rid of the issue.

Constipation: The most common cause of constipation is dehydration. A simple solution is to increase water intake and try to get as close to a gallon a day as possible.

Constipation Problems

Heart Tremor: When changing to keto, you may notice that your heart is beating both faster and harder. It’s is an awesome standard, so you don’t have to worry about it. If the problem persists, make sure that you’re drinking plenty of fluid and eating enough salt. Typically, this is sufficient to get rid of the problem right away. Though if the issue persists, it may be worth taking a potassium supplement once a day.

Reduced Physical Performance: You might see some restrictions on your performance when you a beginner on keto diet, this is usually from your body adapting to using fat. As your body shifts in using fat for energy, all of your strength and endurance will come back to normal.

Conclusion

Eating a high amount of fat, moderate protein, and low carbs can have a massive impact on your health through lowering of your body weight, blood sugar, cholesterol, and raising your mood and energy levels.

A Ketogenic diet can be hard to comprehend at the beginning but it isn’t as hard as it is made out to be. The transition can be a little bit tough, but the growing popularity of the clean eating movement makes it easier and easier to find available low-carb foods.

My advice for someone starting off and wanting to lose weight are:

Be strict and straightforward with it: This means that for u to achieve a better and good result from the Ketogenic diet, you must be very focus and strict with the routine of attaining your goals which involves a strict adherence to eating carbs as low as possible for the first month of keto. Keep it stern by cutting out excess sweets and/or artificial sweeteners altogether.

Always drink water and supplement electrolytes: Once you commence the Ketogenic diet now or even in the long run, ensure that you drink plenty of water, take a multivitamin, and add enough salt to your foods.

Spoor what you eat: keeping trail of what you eat helps to control