15 Day Keto Meal Plan for Beginners: The Ultimate Weight Loss Challenge

By Suzanne Ryan

This book "15-Day Keto Meal Plan For Beginners" begins with an overview of keto-friendly foods, foods to avoid, getting into ketosis, and how it operates in the body. As we all know that starting the ketogenic diet can be compressive- there is so much to learn.
It is known that what is best for one’s health is limiting dietary fat and eating lots of carbohydrates, especially “healthy whole grains.” But the truth has been proven by diverse medical studies is that eating more fat and low carbs are advantageous for the treatment of so many health problems. It can help you lose weight, stabilize blood sugar, increase energy, balance hormones, improve mental focus, and much more.
You can use the book as a guide to help you get started. With the guide and recipes, you will find in this book, you can end food obsession, cravings, and limitations through sound nutrition practices and delicious whole food meals so that you can get the weight and health you want without self-pity or breaking the banks.

Amongst all the benefits you will enjoy in this book includes:
-45 super delicious meals
-A complete 15-day meal plan
-A graphic picture of each recipe
-Nutritional values of each recipe
-How to understand your ketone levels
-Recommended ways on how to check your keto
-A comprehensive guide for type 2 diabetes to avoid complications while on a keto and a lot more...

• Language: English
• Publisher: XinXii
• Release date: Jan 18, 2021
• ISBN: 9783969312940

Book preview

15 Day Keto Meal Plan For Beginners

––––––––

The Ultimate Weight Loss Challenge

Suzanne Ryan

Copyright © 2019 Suzanne Ryan

All rights reserved

ISBN: 978-3-96931-294-0

Verlag GD Publishing Ltd. & Co KG, Berlin

E-Book Distribution: XinXii

www.xinxii.com

No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system without prior written permission from the publisher.

Dedication

This book 15 Day Keto Meal Plan For Beginners is dedicated to people who are ready to burn their fat for energy. You think you have been trapped with that excess fat, battling with high blood pressure, obesity, diabetes, your hope was not lost. Faithfully follow the guide provided in this book, enjoy the mouth watery recipes and see the fear of overweight disappear.

Table of Contents

Preface

Foods to Eat on a Keto

Food Not To Eat On A Ketogenic Diet

How Does The Keto Diet Operate In The Body System?

Ketosis Stage One

Ketosis Stage Two

Signs And Symptoms That You Will Feel When You Are In Ketosis.

One big issue for some ketogenic dieters

Understanding Your Ketone Levels

Health benefits of ketogenic diets

DAY ONE

Avocado Egg Salad

Keto Fried Rice with Pork (Japanese Chahan)

DAY TWO

Healthy Cauliflower Egg McMuffin

Keto Chicken Enchilada Bowl

Crack Slaw Egg Roll in a Bowl Recipe

DAY THREE

Creamy Cauliflower and Ground Beef Skillet

Buffalo Chicken Casserole

Spaghetti Squash Chow Mein

DAY FOUR

Avocado and Salmon

Keto Loaded Cauliflower Salad

Angel Hair Pasta with Lemon Chicken

DAY FIVE

Spicy Shrimp Omelette

Cheesy Chicken Fritters

Keto Pasta Carbonara

DAY SIX

Keto Fried Eggs with Kale and Pork

Jalapeño Popper Chicken Salad

Stir Fry Kimchi & Pork Belly

DAY SEVEN

Shrimp and Cauliflower Grits

Lettuce-Free Keto Cobb Salad

Easy Eggless Salmon Patties

DAY EIGHT

Keto Cheese Omelet

Keto Cuban Sandwich

Keto Chicken Burgers with Tomato Butter

DAY NINE

Bacon Spinach Frittata

Keto Chicken Salad With Bacon, Avocado, & Caesar

Pasta Salad

DAY TEN

Keto Egg Butter with Smoked Salmon and Avocado

Low-Carb Greek Chicken Bowls

Curried Rice Cauliflower with Shrimp

DAY ELEVEN

Meat Bagel

Chicken Burrito

Spinach Artichoke Stuffed Chicken Breast

DAY TWELVE

Creamy Kale Baked Eggs

Thai Peanut Keto Chicken Salad

Keto Chicken Pot Pie

DAY THIRTEEN

Keto Spring Veggie & Goat Cheese Omelet

Keto Egg Roll in a Bowl

Chicken Ranch Casserole with Spinach

DAY FOURTEEN

Keto Chicken Quesadilla

Keto Hamburger Patties with Creamy Tomato Sauce and Fried Cabbage

Tex Mex Chicken Salad

DAY FIFTEEN

Slow Cooker Keto Chicken Tikka Masala

Chicken Tender Lazone

Low Carb Coccoli Crust Pizza

Conclusion

Author’s Note

Preface

The ketogenic is a low-carb, high-fat diet that emphasizes the good fat found in dairy, protein, seed, and nuts. It is considered a restrictive diet because it eliminates grains, beans, some specific oils, vegetables, and fruits. It is one of the oldest diets with origins as far back as an ancient Greece. The keto diets as we all know it was founded in the 1920s as a way to treat epilepsy. Before then, patients would restrain from all food, and their seizures stopped.

However, fasting is not the most appropriate long-time treatment, and medications were noted for their mind-number properties. A low-carb, high-fat imitates many effects of fasting, let a patient eat good food and retain their cognitive abilities.

The ketogenic diet is a low-carbohydrate, high-fat diet. It suppresses blood sugar and insulin levels and transfers the body's metabolism from carbohydrates to fats and ketones. It involves drastically reducing your intake of carbohydrates and substitutes it with fat. This reduction in carbohydrates puts your body in a metabolic state called ketosis.

When this occurs, your body becomes incredibly efficient at burning fat to energy. It also transforms fat into ketones in the liver, which can deliver energy to the brain. Ketogenic diets will bring out huge reductions in glucose and internal secretion levels.

Foods to Eat on a Keto

Keto diet food includes seeds, vegetables, nuts, meats, and, fruits. Quality is very important, so choose pasture-raised eggs, grass-fed meat, and wild-caught seafood. Organic veggies and fruits are also recommended to get the most quality benefits out of the diet.

Keto-Certified Foods are:

Proteins

Poultry

Wild Game

Eggs

Pork

Fish/Seafood

Beef

Nut and Seed

Hazelnuts

Flax Seeds

Pecans

Macadamia Nuts

Chia Seeds

Brazil Nuts

Almonds

Walnuts

Hemp Seeds

Sesame Seeds

Pumpkin Seeds

Sunflower Seeds

Healthy Fat/Oil