The Perfect Keto Diet Cookbook: 100 Easy and Delicious Ketogenic Diet Recipes For Healthy Living (Low Carb High Fat Recipes)

By Publishdrive

Reaching ketosis and remaining in ketosis can sometimes be challenging. Also, following the ketogenic diet might seem overwhelming without a guide, making it hard to follow. The essence of this book is to guide you on your ketogenic journey towards your set goals and to reach and remain ketosis.

You will find in this interesting book:

100 wholesome, simple and delicious recipes.

How to know you have attained ketosis and maintain it.

Myths in the ketogenic diet world.

Differences between ketosis and ketoacidosis.

The 'low-carb' and 'no-carb' difference.

Enumerated benefits of the ketogenic diet.

Ketogenic diet lists of ingredients to pick from.

Nutritional values well calculated for you.

Inherent in you is great power to achieve beyond the seen impossibility if you set your heart towards it. Your dream and desired health will be achieved with this book in hand. Cheers to your healthy living.

• Language: English
• Publisher: Publishdrive
• Release date: Jun 10, 2019

Book preview

Blend

Introduction

The buzz surrounding the ketogenic has grown over the years, not because it is another fad diet, but because of its efficiency. The keto diet comes with many benefits that has transformed several lives over time. Studies have shown that the ketogenic diet improves mental health, general wellness and enhances rapid weight loss. What's more, the ketogenic diet has been known to reduce the risk of Alzheimer's disease, epilepsy, some cancer types and diabetes. 

The summary of the keto diet is that it is a high fat low carb diet with moderate protein. Seeing as fats are burned on the ketogenic diet as an energy source instead of glucose gotten from carbs, ketones are then produced from the process which results in nutritional ketosis. Reaching ketosis and remaining in ketosis can sometimes be challenging. Also, following the ketogenic diet might seem overwhelming without a guide, making it hard to follow. The essence of this book is to guide you on your ketogenic journey towards your set goals and to reach and remain in ketosis.

You will find in this interesting book 100 wholesome, simple and delicious recipes, how to know you have attained ketosis and maintain it, myths in the ketogenic diet world, differences between ketosis and ketoacidosis, the 'low-carb' and 'no-carb' difference, enumerated benefits of the ketogenic diet, and ketogenic diet lists of ingredients to pick from with all nutritional values well calculated for you.

How Ketogenic Diet Works

A ketogenic diet is a diet in which carbohydrate intake is drastically reduced or restricted because not all low-carb is ketogenic. On a ketogenic (keto) diet, your body falls into ketosis, when the body runs on fat as fuel in place of the carbohydrate. This process produces what is called ketones and ultimately ketosis. This is what birthed the name keto diet. In the keto diet, you run 75% on fat, 5-10% from carbohydrate and the remaining proportion from protein. There are however, variations on the consumption of this diet. The quantity and quality of what to eat is determined by the demands of your body.

This is why it is important you see your physician or dietician before starting the diet so as to be guided.

5 Myths of the Ketogenic Diet

Myth 1: You will always be tired on the ketogenic diet.

Truth: The tiredness will only be at the beginning but when your body get accustomed to it, tiredness will not surface again.

Myth 2: Ketogenic diet can cause death and is extremely unsafe.

Truth: The first problem here is that a lot of people do not know the differences between ketosis and ketoacidosis. This is the ignorance a lot of people face and confuse them for each other. I will explain this 

much later in this book. Ketosis is healthy to the body but ketoacidosis is not.

Myth 3: All fatty foods are cool for me in the ketogenic diet.

Truth: While it is correct that the ketogenic diet involves primarily fatty foods, a lot of foods that have high fats also have high carbohydrate contents. For example, French fries has high fat and high starch 

content. The same is true for ice cream with high fat but high sugar content. It is important you know the right fatty food to consume.

Myth 4: On a ketogenic diet, you consume plenty meat.

Truth: You are not to eat as much meat as you desire as popularly believed cos when meat gets too much in the body, the body will begin to run on protein as fuel (a process known as gluconeogenesis) and 

offset the macronutrient balance required for the body to reach and keep up with ketosis.

Myth 5: You can't be a vegetarian and also go on the ketogenic diet

Truth: Though this is quite challenging but it isn't impossible. There are few plant sources and limited food variety for this option.

Ketosis & Ketoacidosis

Ketosis (nutritional) occurs when the body uses the fat in the body to run as fuel in place of glucose.

Ketoacidosis on the other hand is when the body starts to produce very high levels of ketone which breaks down fats and proteins too quickly because it is starved and this is often a complication of potential 

type 1 diabetes. A urine and/or blood test can be used to test for ketoacidosis/ketosis.

The next question that comes to play is this: how do I know if I am in ketosis or ketoacidosis?

I will provide a simple guide to help you know which of these two categories you belong to base on five (5) parameters.

1. Causes

Ketosis: Diet induced

Ketoacidosis: Type 1 diabetes, illness or extreme body starvation

2. Number of Ketones in the body:

Ketosis: Low

Ketoacidosis: High

3. Effects/Signs

Ketosis: Tiredness, exhaustion

Ketoacidosis: Vomiting, mental confusion, exhaustion, thirst and constant urination, nausea, weakness

4. Health advantages

Ketosis: Weight loss/control, epilepsy solution, acne etc.

Ketoacidosis: No benefit

5. Hazards

Ketosis: Non usually recorded if corrected eaten.

Ketoacidosis: It can result in coma and probably death if not dealt with immediately.

Low Carb, No Carb...what is the difference?

In a low-carb diet, you eat meal very low in carb while in no-carb diet you completely cut off anything that has to do with carbs. Research has however proven time and again that a 'no-carb