Keto Meal Prep Cookbook for Beginners: Quick & Easy High-Fat & Low-Carb Recipes For People to Lose Weight, Stay Healthy and Live Longer

By Cheryl Vanhorn

The ketogenic diet is the diet to be considered if you want to live a healthy and happy life, with the busy schedule and lack of spare time on your hands for an everyday cooking, meal preparation would also have to be implemented into the diet.

This Keto Meal Prep Cookbook for Beginners is not just a ketogenic cookbook but also a comprehensive guide to meal preparation while on the ketogenic diet.

With recipes carefully written for easy understanding, categorized under separate section and ingredients readily available at the local grocery store, comprehensive nutrition information and a 21-day meal plan guide, the journey to ketosis will never be easier than this.

I love to encourage you to stop procrastinating today, purchase this book and start out on the ketogenic diet as you achieve your goals within a short time.

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

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INTRODUCTION

The ketogenic diet has been around for a long while, with recommendation from world leading health practitioners’ year in year out, it have been one of the most followed diet in the history of mankind, and with the numerous health benefits it possess, many people follow it for different reasons; from weight loss, to energy boosting, brain power, epilepsy control, the ketogenic diet remains one of the best diets to be discovered with a record over 2.7 million people following is every year, the ketogenic diet is not only a popular choice right now but the best choice there is.

For busy people, following the ketogenic diet could be strenuous, with having to shuffle between work, parenting and keeping up with friends, the ketogenic diet might seem close to impossible, that is where meal planning comes into play. With meal planning, you afford yourself the opportunity to plan meals days ahead of time, giving you the much needed time to go about your regular activities, whilst enjoying the delicious and tasty meals the ketogenic diet provides and its benefits.

Figuring out a ketogenic meal plan that works well for you, will come at no easy feat for most people, considering the fact that eating a diet with low carbohydrate content and a high concentration of fat doesn't come naturally. Having to balance the right meal between breakfast, lunch and dinner, an expert guide is needed to work you through the seamless process of meal prepping your favorite ketogenic diet.

This, is where the Keto Meal Prep Cookbook for Beginners becomes necessary, with recipes written in basic terms and order meant to aid quick understanding and comprehension, this book provides you with the opportunity to attain the ketogenic goals you have set for yourself, reach your best potentials and join the millions of people who are owning the ketogenic diet worldwide.

CHAPTER ONE - The Ketogenic Diet Primer

What makes a diet ketogenic is its low content of carbohydrate, high fat concentration and moderate amount of protein. With a percentage ratio of 75% fat, 20% of protein and the remaining 5% carbohydrate, ketogenic diet is simply a diet low in carbohydrate, high in fat with moderate protein present in it. It is sometimes referred to as a low carbohydrate, high fat diet (LCHF), keto diet or simply as keto.

The ketogenic diet simply works by changing the body's source for energy fuel (which is naturally glucose when you feed on carbohydrate) to ketones, which is produced in the liver from the breakdown of fat. With the absence of carbohydrate, the body no longer has enough supply of glucose to fuel the body's mechanism, forcing it into a survival mode also known as the state of ketosis where it feeds off the excess fat accumulated in the body over time and new intakes into the body system for the purpose of energy fueling.

This process automatically helps a dieter to lose drastic weight, reduce high blood pressure as the work load on the blood vessels is reduced with the lack of production of insulin and also send more sustainable energy fuel to the brain leading to an increased brain performance.

Benefits of Ketogenic Diet

A ketoer; an individual who follows the ketogenic diet.

Appetite Control

The ideology most people have about dieting has to do with starving the body from food which shouldn't be the case as it is not with the ketogenic diet. Unlike many other diet, a ketoer actually enjoys a longer sustainability period, with fat which is naturally sustaining, the desire to eat every time is curbed leading to a controlled appetite.

Increase in High-Density Lipoprotein

One of the best ways to increase high-density lipoprotein; often referred to as the good cholesterol, is to eat fat. The higher the level of HDL in the body, the lower the risk of having a heart disease. This is one of the main reasons why the keto diet is recommended to patients to combat heart related diseases.

Decreased Blood Sugar & Insulin Levels

Since there is no glucose to be transported through the bloodstream, cutting down on carbohydrate helps to reduce the production of insulin, in turn reducing its presence in the body, keto diet also helps to cut down on blood sugar levels; it has been discovered that the sugar accumulated in the body system is usually gotten from the breakdown of carbohydrate and with the reduction in the consumption of carbohydrate, blood sugar stored in the body is reduced.

Lower Blood Pressure

Subsequent to the drop in production of insulin in the body, activities going on through the blood stream are limited leading to a drastic drop in the pressure levelled on the blood which helps to reduce the risk of contracting various heart diseases, kidney failure and stroke.

Significant Weight Loss

Ketogenic diet is popularly known as a first stop for drastic weight loss, with the absence of carbohydrate for the production of energy in the body, fat is broken down to replace it, leading to a significant drop in the weight of the dieters.

Keto-Friendly Foods to Eat

The ketogenic diet is not a meal restricting diet, rather it replaces unhealthy meals with health beneficial ones and thus not all foods are advisable for consumption while on the ketogenic diet.

Below is a comprehensive list of the food to avoid and those to take while on the ketogenic diet.

Foods to Consider

Poultry; turkey and chicken

Eggs; organic, pastured and whole

Full-fat dairy; cream, butter and yogurt

Fatty fish; herring, wild-caught salmon and mackerel

Nut butter; almond, natural peanut and cashew butters

Meat; venison, organ meats, pork, bison and grass-fed beef

Condiments: pepper, salt, lemon juice, vinegar, spices and fresh herbs

Non-starchy vegetables; broccoli, greens, mushrooms, tomatoes and peppers

Full-fat cheese; mozzarella, cheddar, goat cheese, brie, and cream cheese

Healthy fats; olive oil, coconut oil, coconut butter, avocado oil, and sesame oil

Nuts & seeds; almonds, macadamia nuts, walnuts, peanuts pumpkin seeds