Ketogenic Diet: The 30-Day Plan for Healthy Rapid Weight loss, Reverse Diseases, and Boost Brain Function: Keto, Intermittent Fasting, and Autophagy Series Book, #1

By Mark Evans

Do you want to discover the secret to losing weight faster, get healthier, and boosting brain functions?

 

If you've answered yes, this book is for you.

Whether you're just starting on your weight loss journey or you're maintaining a low-carb lifestyle, Ketogenic Diet: The 30-Day Plan is an effective, results-driven plan to help you keep those stubborn pounds off.

This book contains the science, insights, and practical steps to implementing the ketogenic diet. The proven path to weight loss and getting healthier is laid out. All you have to do is to follow it.

 

In this book you will discover:

• Insights into why the ketogenic diet is one of the best for weight loss
• How the keto diet helps with managing some of the most prevalent chronic medical conditions today
• The science of how intermittent fasting supplements the keto diet
• The essentials to get started in the keto lifestyle
• What keto eating can do for you
• Quick and easy keto recipes for breakfast, lunch, dinner, and snacks
• Several simple and easy meal plans to kick start into the keto lifestyle
• Tons of delicious vegan friendly recipes
• Tons of quick and easy meal prep recipes for busy people
• Keto flu and what you need to know
• And much more

 

So if you're ready for a life changing transformation through better health and well-being with the ketogenic diet, scroll up and click "Buy now"!

• Language: English
• Publisher: Mark Evans
• Release date: Jan 29, 2021
• ISBN: 9781393159421

Mark Evans

Mark Evans is a comedy writer, director, and actor. He has written widely for television comedy shows including The Jack Docherty Show, That Mitchell and Webb Look, Ant & Dec's Saturday Night Takeaway, Popetown, and The Late Edition. He wrote and acted in the popular BBC Radio 4 comedy series Bleak Expectations, which ran from 2007 to 2012. It was adapted into a four-episode BBC TV series, The Bleak Old Shop of Stuff, premiered in 2011. His novel, Bleak Expectations, based on the radio series, was published in 2012, and a stage adaptation was premiered in 2022.

Book preview

Ketogenic Diet

The 30-Day Plan for Healthy Rapid Weight loss, Reverse Diseases, and Boost Brain Function

With Tips on Intermittent Fasting, Autophagy, Keto Meal Prep & Keto Bread Recipes

PUBLISHED BY: Mark Evans

© Copyright 2020 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.

Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies

Table of Contents

Introduction

Chapter 1: Introducing the Ketogenic Diet

Ketogenic Diet Defined

How Does It Work?

Types of Ketogenic Diet

Chapter 2: Keto Diet for Weight Loss

The Keto Advantage for Weight Loss

The Production of Ketone Bodies

Health Benefits Even in Mild Ketosis

Preserves Muscle Mass

Better than Low Fat Diets

Curbing Appetites, Sweet Tooth, and Hunger Pangs

No Need to Track Your Food Intake or Count Calories

Better at Getting Weight Loss Results

Chapter 3: Healing with the Keto Diet

Benefits for Headaches and Migraine

Benefits for People with Alzheimer's Disease

Healing Nonalcoholic Fatty Liver Disease

Benefits Involving Multiple Sclerosis

Possible Treatment for Traumatic Brain Injury

Help for GLUT1 Deficiency Syndrome

Treatment for Parkinson's Disease

It May Help Ease Symptoms of Autism Spectrum Disorder

Healing from Certain Cancers

A Big Help for People with Diabetes

Treatment for Polycystic Ovary Syndrome (PCOS)

Metabolic Syndrome

Treatment for Epilepsy

Chapter 4: Kick Starting Your Ketosis

Step 1 – Clean Up Your Fridge/Pantry

Step 2 – Get Some Coconut Oil

Step 3 – Start Working Out

Step 4 – Add More Healthy Fat to Your Diet

Step 5 – Maintain Adequate Protein Intake

Step 6 – Incorporate Some Fasting

Step 7 – Do Ketone Tests to Measure How Well You’re Doing

Chapter 5: Keto Diet Meal Plans

Basic 30 Day Keto Plan

Keto Intermittent Fasting Plan

Keto 5 Day Vegan Plan

Chapter 6: Recommended Keto Recipes

Keto Bread Recipes

Keto White Bread

Keto Bread with Chia Seeds

Keto Coconut Bread

Keto Cloud Bread

Keto Macadamia Nut Bread

Keto Dessert Recipes

Keto Lemon Strawberry Cheesecake

Keto Pound Cake (Vanilla Flavor)

Keto Cacao Butter Blondies

Keto Cream Cheese Frosted Carrot Mug Cake

Keto Avocado Brownies

Keto Breakfast Recipes

Keto Pancakes

Cauliflower Bread with Poached Eggs, Crispy Bacon, and Avocado

Keto Tacos with Guacamole and Bacon

Keto BLT Salad

Keto Iced Coffee with Protein Shake

Keto Snack Recipes

Keto Power Peanut Butter Granola

Keto Apple Cider Donut Bites

Keto Cheesecake Strawberry Popsicles

Keto Raspberry and White Chocolate Fat Bombs

Keto Raspberry Jam and Peanut Butter Cups

Keto Lunch Recipes

Keto Sushi

Keto Egg and Sausage Sandwich

Chicken with Lemon and Herb Mediterranean Salad

Keto Chicken BLT Salad Stuffed Avocados

Keto Cheesy Taco Skillet

Keto Dinner Recipes

Keto Grilled Chicken with Chorizo Confetti

Keto Steak with Ginger- Scallion Sauce

Keto Salmon with Red Pepper Pesto

Keto Chicken Stuffed with Goat Cheese

Keto Chicken Sausage with Spinach and Roasted Red Pepper Patties

Keto Soup Recipes

Keto Cauliflower Coconut Curry Soup

Keto Mexican Soup

Keto Tomato Soup with Basil

Keto Italian Vegetable Soup

Keto Turkey Sausage, Kale and Butternut Squash Soup

Keto Salad Recipes

Keto Caesar Salad

Keto Salad in a Jar

Keto Tuna with Capers Salad

Keto Brussels Sprouts with Parmesan Cheese Salad

Keto Asian Beef Salad

Keto Seafood Recipes

Keto Zoodles with White Clam Sauce

Keto Roasted Salmon with Green Beans

Keto Seafood Stuffed Mushrooms with Cheese

Keto Tilapia with Lemon Butter

Keto Shrimp and Cauliflower Rice Salad

Keto Poultry Recipes

Keto Chicken Parmesan

Keto Chicken Chili

Keto Italian Chicken Cacciatore

Keto Chicken Caprese Hasselback

Keto Chicken with Cream and Poblano Peppers

Keto Beef Recipes

Keto Cabbage and Corned Beef

Keto Prime Rib Roast with Garlic Butter

Keto Beef Stew

Keto Cauliflower with Ground Beef Lasagna

Keto Mongolian Beef

Keto Lamb Recipes

Keto Lamb Chops with Tzatziki Sauce

Keto Lamb Chops with Pesto Sauce

Keto Lamb Kebabs with Coconut Curry Sauce

Keto Slow Cooker Lamb Shoulder

Keto Lamb Curry

Keto Pork Recipes

Keto Meatloaf Covered with Bacon

Keto Pork Egg Roll in a Bowl

Keto Spicy Pork Meatballs

Keto Fried Pork Tenderloin

Keto Spicy Pork with Kelp Noodles

Keto Meal Prep Recipes

Keto Asparagus Cream Soup

Keto Peanut Ginger Zoodle Salad

Keto Blackberry-Filled Lemon Muffins

Keto Breakfast Bombs

Keto Chopped Buffalo Chicken Salad

Keto Vegan Bread Recipes

Keto Vegan Bread Rolls

Keto Vegan Soft Bread

Keto Vegan Pumpkin Bread

Keto Vegan Psyllium and Coconut Flour Flatbread

Keto Vegan Sandwich Bread

Keto Vegan Dessert Recipes

Keto Vegan Blueberry Cake

Keto Vegan Flourless Chocolate Muffins

Keto Vegan Coconut Pineapple Bars

Keto Vegan Fudgy Pumpkin Brownies

Keto Vegan Chocolate Cookies

Keto Vegan Breakfast Recipes

Keto Vegan Creamy Cinnamon Smoothie

Keto Vegan Granola Bars

Keto Vegan Spaghetti Squash Tots

Keto Vegan Tofu Scramble

Keto Vegan Pancakes

Keto Vegan Snack Recipes

Keto Vegan Energy Balls

Keto Vegan Protein Bars

Keto Vegan Chocolate Cookies

Keto Vegan Peanut Butter Chocolate Balls

Keto Vegan Hazelnut Chocolate Bars

Keto Vegan Lunch Recipes

Keto Vegan Cucumber Tomato Salad

Keto Vegan Zoodles with Avocado Sauce

Keto Vegan Triple Green Salad

Keto Vegan Asian Ginger Slaw

Keto Vegan Broccoli Fried Rice

Keto Vegan Dinner Recipes

Keto Vegan Falafels with Lupini Beans

Keto Vegan Roasted Vegetables

Keto Vegan Mushroom Tacos

Keto Vegan Egg Roll in a Bowl

Keto Vegan Omega 3 Porridge

Keto Vegan Soup Recipes

Keto Vegan Butternut Squash Soup

Keto Vegan Vegetable Soup

Keto Vegan Mushroom Soup

Keto Vegan Creamy Zucchini and Cauliflower Soup

Keto Vegan Cauliflower and Turmeric Soup

Keto Vegan Salad Recipes

Keto Vegan Avocado, Blueberry, and Almond Salad

Keto Vegan Cucumber and Cabbage Salad

Keto Vegan Curried Coconut Cabbage Salad

Keto Vegan Asian Noodle with Peanut Sauce Salad

Keto Vegan Thai Cucumber Salad

Keto Vegan Meal Prep Recipes

Keto Vegan Buddha Bowl

Keto Vegan Easy Fat Bombs

Keto Vegan Curried Tofu Scramble

Keto Vegan Maple Oatmeal

Keto Vegan Tofu Cauliflower Tacos

Chapter 7: Keto Shopping List

Closing

Thank you

Resource Page

Introduction

My journey and practice of the ketogenic diet began almost a decade ago when I was much younger. My doctor diagnosed me with type 2 diabetes after one of many other checkups that I have had.

I would have to be honest.

I was young back then (not to mention naïve) and I didn’t really have a complete understanding of the gravity of the situation. In short I didn’t really know how I should feel about it.

Sure it’s diabetes but in my mind it was just another thing that I had to manage. I already had hypertension at such a young age (talk about stress as a young up and coming executive).

On top of that I was overweight also. I guess all of these conditions combined were the perfect recipe for the latest diagnosis that my doctor gave me back then.  In my mind I was given a bunch of pills—okay, I can manage that—and then there was this list of foods I shouldn’t eat.

Of course the list was largely ignored and I thought the meds were enough to get by. Oh and one more thing, my doctor told me that I may have had diabetes since my late teens—well, I gained some weight back then.

I was overweight but not exactly obese.

So, my doctor suggested that I go on this weight loss regimen and so I went. I worked with a fitness coach to help me lose weight and I thought that I was doing enough to manage my condition.

I was taking my pills and doing these exercises religiously. I should be fine, right?

But I wasn’t.

You see, diabetes has a nasty habit of creeping up on you—well, at least according to my experience. The bad news was that I didn’t show up for my follow up appointments so I didn’t really know if I showed any actual progress or not.

It was about a few months later when I came back. I lost weight and I thought that I had done enough. But lo and behold, after another checkup and the usual blood tests my doctor confirmed that I still had diabetes.

I was totally devastated.

All my hard work in the gym counted for nothing.

Here’s what I can tell you. The most common misconception about this kind of medical condition is that it is something that is easy to manage. I realized that in that moment.

I thought I was doing great but I quickly realized that losing weight was only a part of the solution. Sure it helped a bit but there were more factors involved.

Exercising also helped but then again it wasn’t the cure all for diabetes. I quickly learned that the combination of exercise routines and meds weren’t really enough in my case.

It was at that time when my doctor suggested that I try the keto diet.

Was it easy?

No it wasn’t—just like any other diet out there it was never easy at first. But in my mind if this thing can help me overcome this life threatening condition then I will definitely give it a shot.

Two months later I came back for another routine checkup and my doctor was happy to report that my blood sugar levels have improved dramatically. My doctor recommended that I stay on this diet for a few more months.

Six months later my A1C levels went down to 6 percent. By that time I no longer needed insulin. On top of that I was already living a keto lifestyle and have experienced a total body transformation.

I have gone down to two sizes smaller—I still don’t have a six pack (I’m still working on it) but I felt great. I didn’t wake up with headaches and I felt refreshed every time I woke up in the morning.

The transition was never easy—but do you want to know what helped me along?

The secret is this—I was able to find a lot of tasty keto recipes. Some of them were suggested by friends who cared for me. And I found a community of people who were on the keto diet as well who also shared their favorite recipes as well.

In this book I share with you some of the best recipes that I have been using and some of the meal plans that I have personally tried. They have helped me lose weight, get healthier, and reverse the medical conditions that I have suffered from since my teens.

As a bit of a caveat of course—I’m not a doctor. So before you try