Ketogenic Diet Cookbook for Beginners: Tasty, Easy and Low-Carb Recipes for Busy People. Lose Weight, Heal Your Body and Start Feeling Better with Delicious Keto Meal Prep

By Victoria Green

Do you want to finally Lose Weight, but you are afraid because you tried different Diets in the past with no results? Do you crave Quick & Effortless Keto Recipes?

 

If you are struggling in finding the right diet then don't worry anymore, the Ketogenic Diet is the solutions to all your anxieties: say welcome to your new life!

 

All people who start a new diet have to face two fears: waste money in the diet racket and waste precious time with no results.

 

This Book will teach you everything you need to start feeling better without paying for expensive consultations! Learn how to rapid weight loss avoiding the main mistakes everybody makes.

 

This step-by-step guide will explain in detail how to get started with this potentially burn fat Diet!

 

This is what you will find in this fantastic Book:

1. Quick & Effortless Keto Recipes
2. How to Rapid Weight Loss
3. Benefits of the Ketogenic Diet

… and that's not all!

• Keto Meal Prep:
• Tasty Snacks and Appetizers
• Healthy Salads and Stews
• Vegan and Vegetarian Recipes
• Good Protein Recipes: Meat, Poultry, Seafood, Fish
• Fresh Smoothies
• Delicious Dessert

…and much more!

 

Take advantage of this Diet Guide and take control of your body!

 

What are you waiting for? Press the Buy-Now button and get started!

• Language: English
• Publisher: Double M International Ltd
• Release date: Jan 26, 2021
• ISBN: 9781393382881

Book preview

Introduction

Low-carb diets were falling in and out of fashion long before the Atkins days. Yet a far more stringent type of low carbohydrate eating, recognized as the ketogenic diet, is now drawing media attention, triggering a fierce medical discussion over its perceived risks and benefits.

Ketogenic diets and Atkins frequently encourage followers to free sugars from their items. So, while the Atkins diet steadily decreases calories over time, Keto imposes stringent limits on carbs and protein. The carbohydrate system is weakened from this form of feeding, forcing it to absorb fat and generate an extra energy source called ketones. A conventional ketogenic diet reduces carbohydrates to less than 10% of calories and 20% of protein, whereas the remainder is fat.

In best-selling novels, promoted by celebrities, and admired as an antidote to numerous illnesses, the keto diet is now famous. Proponents say that it encourages dramatic weight reduction and may dramatically improve their blood sugar concentrations for type II diabetes, decreasing when individuals miss carbs.

Numerous ketogenic diet trials have been performed throughout the years, but most were minimal and very short. A federal Clinical Study suggests more than 70 current or early trials exploring the effect of diet on cognitive, cardiovascular, and metabolic well-being.

The ketogenic diet, and there is a reason, has become so common. It's working and losing weight is just a start. Analysis has found a stabilizing mental condition. It raises energy prices as well as controlling blood sugar. It decreases blood pressure, raises potassium, and many have personally seen the outcomes of their lives. The bulk of people spend years consuming unhealthy food in their teens and early 20s. Today, existence is dominated by packaged and refined food containing tonnes of sugar, low energy, fear, and depression. Many citizens feel frightened by Keto. They don't have to eat them for a decent sum of income. Maybe they're scared their favorite meal will be lost.

Meal Prep (Recipes)

Snacks and appetizers

1. Keto Taco Cups

Yields: 1 Dozen servings | Prep Time: 10 Mins | Total time: 30 Mins

Best Keto Cheese Taco Cups Recipe - How to Make Keto Cheese Taco Cups

INGREDIENTS

Shredded cheddar 2 cup

Extra-virgin olive oil 1 tbsp. 

Onion, chopped, 1 small

Garlic, minced, 3 cloves

Ground beef 1 lb. 

Chili powder 1 tsp. 

Ground cumin 1/2 tsp. 

Paprika 1/2 tsp. 

Kosher salt

Ground black pepper

Sour cream

Diced avocado

Sliced tomatoes

Sliced cilantro

Directions

Preheat the oven to 375°c and cover the wide baking sheet with parchment paper. Add approximately 2 teaspoons of cheddar a couple of inches away. Bake until the bulb and the edges start to turn golden, around 6 minutes. Let it cool down on the baking sheet for a minute.

In the meantime, oil the bottom of the muffin tin with a cooking spray, then gently pick up the melting cheese slices and put them on the bottom of the muffin tin. Pair along with another inverted muffin tin and let it cool for 9-10 minutes. If you don't have a separate muffin box, use hands to help form the cheese inside the inverted muffin tin.

Heat oil in a large skillet over medium heat. Add the onion and fry, stirring regularly, until softened, for around 5 minutes. Stir in the garlic, then add the ground beef, dissolve the meat with a spoon. Cook until beef is not yellow, around 6 minutes, then remove the grease.

Return the meat to the stew and season with chili powder, paprika, cumin, salt, and pepper.

Move the cheese cups to the serving tray. Cover with boiled ground beef and finish with avocado, sour cream, cilantro, and tomatoes.

2. Keto Sausage Puffs

Yields: 3 Dozen servings | Prep Time: 10 Mins | Total Time: 50 Mins

Ingredients

Olive oil 1 tbsp. 

Italian sausage 1 lb. 

Shredded cheddar, divided, 1 c. 

Cream cheese 2 oz. 

Grated parmesan 2 tbsp. 

Egg 1 large

Almond flour 1 c. 

Baking powder 1 tsp. 

Kosher salt 1/2 tsp. 

Directions

Preheat the oven to 400°C and cover the baking sheet with parchment paper.

Heat oil in a large skillet over medium-high heat. Add the sausage and cook. Dissolve the meat with a spoon, till golden, around 7 minutes. Remove from the heat.

In a medium, microwave-safe dish, melt 1⁄4 cup cheddar, cream cheese, and parmesan cheese. Add the cooked sausages, egg, baking powder, almond flour, and salt and mix to blend. Mix in the surplus 3⁄4 cup of cheddar.

Using a small cookie scoop, shape a mixture of 1" balls and put on the prepared baking sheet. Bake until the sausage is cooked through and golden for 20 to 22 minutes.

3. Ta-Ketos

Yields: 1 Dozen servings | Prep Time: 15 Mins | Total time: 45 Mins

Ingredients

Olive oil 2 tbsp. 

Onion, finely chopped, 1/2 

Garlic, minced, 4 cloves

Ground cumin 1 tsp. 

Chili powder 1 tsp. 

Shredded chicken 2 c. 

Red enchilada sauce 2/3 c. 

Freshly chopped cilantro 4 tbsp. 

Kosher salt

Shredded cheddar 2 cup

Shredded Monterey jack 2 cup

Sour cream (optional)  

Directions

Set the oven to 375°C, preheat it and line two baking papers with parchment paper. Heat oil in a medium skillet over medium heat. Add the onion and cook until tender, 3 minutes. Add garlic and spices and simmer for 1 to 2 minutes, until fragrant. Remove the chicken and the enchilada sauce and get the mixture to a boil. Stir in coriander, season with salt, and remove from the heat. 

Create taquito shells: blend cheeses in a medium dish. Divide the mixture into twelve 3 1⁄2" piles on the prepared baking sheet. Bake until the cheese is molten and mildly golden around the edges, around 10 minutes. Let it cool for 2 to 5 minutes, then remove the shells off the parchment. Add a little pile of chicken and roll firmly. Repeat again and again until all the taquitos are prepared.

Marinade with cilantro and serve along with sour cream.

4. Keto Burger with Fat Bombs

Yields: 20 servings | Prep. Time: 15 Mins | Tot. Time: 30 Mins

Best Keto Burger Fat Bombs Recipe — How To Make Keto Burger Fat Bombs

INGREDIENTS

Ground beef 1 lb. 

Garlic powder 1/2 tsp. 

Kosher salt

Cooking spray

Ground black pepper

Cold butter, cut into 20 pieces, 2 tbsp. 

Cheddar, cut into 20 pieces, 2 oz. 

Lettuce leaves, for serving

Thinly chopped tomatoes, for serving

Mustard, for serving 

Directions

Preheat the oven to 375°C and grease the mini muffin tin with a cooking spray. Season beef with garlic powder, salt, and pepper in a medium dish.

Add 1 teaspoon of beef uniformly to the bottom of each muffin tin cup, covering the bottom entirely. Place a slice of butter on top, then add 1 teaspoon of beef over the butter to cover it entirely.

Put a slice of cheddar on top of the meat in each cup, press the remaining beef over the cheese to cover it entirely.

Bake for about 15 minutes before the meat is cooked through. Let it cool a bit.

Properly use a metal offset spatula to remove each burger from the tin. Serve with cabbage, tomatoes, and mustard.

5. Pizza Chaffles

Yields: 2 servings | Prep Time: 5 Mins | Total Time: 15 Mins

Ingredients

For Pizza Chaffles:

Eggs 2 large

Almond flour 2 tbsp. 

Baking soda 1/2 tsp. 

Kosher salt 1/2 tsp. 

Shredded mozzarella 1 1/2 c. 

Pepperoni slices 1/3 c. 

Grated Parmesan

Directions

Preheat the waffle maker (follow the manufacturer's instructions). In a medium bowl, stir together eggs,