Keto Diet: The Ultimate Ketogenic Diet Guide for Weight Loss and Mental Clarity, Including How to Get into Ketosis, a 21-Day Meal Plan, Keto Fasting Tips for Beginners and Meal Prep Ideas

By Elizabeth Moore

If you've always wanted to lose weight and live a healthier and simpler lifestyle but have struggled to find something that works for you, then keep reading...

 

In this hectic age, there's little time to monitor your diet. For most people, the idea of keto diet seems alien and more like a fad. However, if you're looking to learn more about keto diet plans, this book can help you out immensely.

 

Keto diets are excellent for both men and women looking to control their weight or trying to lose it. Keto diets, in essence, change the way your body fulfills its energy needs.

 

The low carb and high fat diet modifies your metabolism such that it switches to burning fats for energy. This is called ketosis. It makes you feel less hungry, burns up fats and helps you keep your muscle mass. Keto diets also have cleansing and anti-inflammatory properties.

 

This book can act as a complete guide and a starting cookbook on the ketogenic diet for beginners. It will guide you as you learn what a keto diet is and how it works. Once you know what you're getting into, it will become much easier to find your way.

 

It includes recipes which are easy to make, and with a wide variety of ingredients. Not only that, the book will help you make more wholesome and yummy meals for the whole family.

 

The diet plan is also made with availability and preferences in mind as some people may prefer a vegan approach to the ketogenic diet. The cookbook also ensures that the meals are easy to make and not time-consuming. The recipes included are suited for both ovens and air fryers.

 

This book will also guide you on how to pair exercise and intermittent fasting with a keto diet. Combined together, you can easily reduce weight, slow down aging and increase your overall well-being.

 

If retained over long periods of time, the keto diet can assist in decreasing insulin resistance, and reduce chances of inflammatory diseases.

 

So, if you're ready to make a change for the better, this book is the ultimate guide you will need. It will help you out as:

• A complete overview of ketogenic diet and how it works.
• A complete shopping list is included, comprising of a vast variety of ingredients. This lets you pick out the best for yourself.
• A 21-day meal plan is given, with recipes for various delicious meals, including various choices for lunches and dinners.
• A meal prepping guide is included. This will help you out in making large batches of meals, so that you do not have to go through the hassle over and over again.
• Vegan, vegetarian and dairy-free keto diet guidance is provided, ensuring your personal preferences are catered for.
• Guidance on how to pair keto diet with exercise and intermittent fasting.
• A summary of the nutrition and health benefits of going ketogenic for longer periods.

By going keto, you will be doing yourself a favor and eventually look back on the decision as one of the best you've made. Start now, with the help and guidance of this book.

• Language: English
• Publisher: Elizabeth Moore
• Release date: Mar 13, 2021
• ISBN: 9781393742166

Elizabeth Moore

Elizabeth Moore is a graduate of Mississippi College and the Columbia Publishing Course at Oxford University. Born and raised in Louisiana, she now lives in New York where she works at Penguin Random House and serves with the Church of the City New York creative team. Elizabeth has contributed articles to Timshel, Transformed, Windrose, Belong, and Porticomagazine.

Book preview

Introduction

The standard ketogenic diet has been around for nearly a century. Unlike the fad diets that fade in and out of popularity, the ketogenic diet has remained due to its amazing health benefits. However, the weight loss benefits of the ketogenic diet have recently been discovered by the masses, making it not only a wonderful choice for those with neurological illnesses, but for people who want to lose weight or live a healthy lifestyle, as well.

In this book, you will learn what makes the ketogenic diet different and special, the science behind why the ketogenic diet works, tips, and tricks to help you along on your journey, how to pair a healthful ketogenic diet with exercise to maximize results, a twenty-one-day meal plan, and much more!

Whether your weight goals are to get a killer beach body, a slim look for the holidays, or general health and well-being, the ketogenic diet has been shown both scientifically and through personal experience to greatly reduce body fat. Even if you are someone who lives with a disease that may cause obesity, such as polycystic ovary syndrome, the ketogenic diet has been shown to help reduce weight. Specifically, the ketogenic diet targets that pesky fat around the abdomen, which not only makes finding clothing difficult but also is the most dangerous and disease-promoting type of fat.

Whether you want to use the ketogenic diet to lose weight, gain weight, improve your health, protect against neurodegenerative diseases, or to aid in the treatment of a loved one, then you can find what you are looking for with this unique high-fat and low-carbohydrate lifestyle.

Chapter 1: What is the Ketogenic Diet?

To put it simply, the ketogenic is a low-carb and high-fat diet in which you consume moderate amounts of protein. Yet there is more to it than that. Firstly, the ketogenic diet is different from other low-carbohydrate diets, which often contain an average of twenty-five to fifty grams of carbohydrates, more than is allowed on keto. In this chapter, you will learn all of the basic must-learn knowledge about this incredible diet and lifestyle.

This chapter is not about the century-old history of the ketogenic diet, although the ketogenic diet was established nearly one-hundred years ago in the treatment of epilepsy. Since that time, it has been shown to treat drug-resistant epilepsy and other neurodegenerative and neurological illnesses. In recent years, due to the successful healing from the ketogenic diet, more people have learned of this powerful plan and soon found it to be an amazing weight loss option. Yet, if you are someone who is underweight or at your ideal weight, you can also gain or maintain weight on this diet – if that is what your body needs and your doctor recommends.

The Essential Mitochondrial Cells

Every living organism, whether animal or plant, is composed of many important cells that are microscopic compartments that are found in the membrane. While cells themselves are microscopic, they contain even smaller sub-compartments inside of them. These sub-compartments are known as organelles and contribute to many essential functions for the cell’s survival. One amazing aspect of our cells is that they are the smallest thing in nature that can reproduce themselves.

The mitochondria are an aspect of many of our cells, also known as a powerhouse. The cells that contain mitochondria can convert protein, carbohydrates, and fat into energy for the body’s survival.

The mitochondria organelles are found in every human and animal and are utilized to produce ninety percent of the energy that is required for survival. Without the mitochondrial cells, we would be unable to live. Yet these cells do not only keep us alive, but they also aid in breaking down waste, recycling waste, and produce necessary chemicals.

The mitochondria have an important role in preventing tumor growth and cancer and are even targeted in some anti-cancer drugs because of this. This is because the mitochondria can cause old cells, which could become dangerous components of tumors, to die and decompose. This allows new healthy cells to grow in their place.

The mitochondria use a process called oxidative phosphorylation to effectively convert the food you consume into energy needed to survive and support the brain and organs. Yet this process requires a lot of oxygen, and if there is not enough, the mitochondrial cells will be unable to function. This means that when a person has a stroke or a heart attack, the oxygen is restricted in either the brain or the heart. The lack of oxygen in these important organs prevents the mitochondria from converting energy, leading to cell damage or even death. Even if the oxygen returns to the area, the quick return will cause the cells to be overwhelmed, triggering the production of cancer-causing free radicals.

While the mitochondrial cells can use either fat, carbohydrates, or protein for fuel, it will prioritize carbohydrates. This means that anytime you eat sugar, potatoes, grains, or anything else that contains carbohydrates the mitochondrial cells will convert them before any of the protein or fat.

There are multiple reasons as to why the mitochondria prefer the carbohydrates, and therefore glucose.

Firstly, because carbohydrates can be converted into energy more quickly than either of the other fuels, and secondly, the body is only capable of storing limited quantities of carbohydrates. After the carbohydrates are converted into glucose, it is stored in the liver and muscles. The remaining amount of glucose must be transmuted into lipids (fat) and stored as body fat. Therefore, in order to prevent from needing to convert the glucose into lipids, and to get the quickest form of energy possible, the mitochondria make use of the glucose before other fuels. This may not seem like a negative, but glucose is not the most efficient fuel source.

Fats, also known as lipids, are the most efficient source of energy. Not only that, but the human body is unable to produce healthy fats such as linoleic acid on its own, making fats an essential portion of the human diet – unlike carbohydrates, which the body can function and thrive without. A few of the necessary functions of dietary fat is helping the blood clot in a healthy manner, aiding in brain development, and controlling the levels of inflammation.

While fats may take longer to digest, we are enabled with many bodily functions which help us healthily process them. For instance, under our tongue, we have a gland which will release the enzyme lingual lipase, which then splits the molecules in the fat. After we swallow the fats and they eventually arrive in the stomach, they are further digested by being combined with gastric lipase, constantly being churned together with the muscles of the stomach. Once the process is complete, the globules of the fat are emulsified and transformed from large to small.

Once the lipids depart the stomach, they reach the small intestines and continue to be emulsified with bile that is released from the gallbladder, specifically for this purpose. Once they are broken down into even smaller molecules that can be absorbed into the lining of the intestines, they travel to the liver and are turned into energy.

While this is the digestion process for most fats, there are exceptions. While commonly fats that people consume are a long-chain triglyceride, which requires a long process to be transmuted into a smaller triglyceride, this is not true of all fats. Some fats are medium-chain triglycerides – these are especially common in coconut oil. These fats are digested much quicker and can be absorbed by the liver to use as energy right away.

Protein, like fat, is another essential nutrient and energy source. Whether the protein is from animal products or plant-based products, after arriving in the stomach, it is broken down with acids and enzymes until the molecules are small enough to reach the small intestines. On their arrival, they are further broken down with the help of gastric juice from the liver and pancreas. This process converts the protein into an amino acid. The amino acid can then be absorbed into the bloodstream where it is used to repair cells and provide energy.

Through a process of greatly restricting carbohydrates, the ketogenic diet can strong-arm the mitochondria into using more optimal sources of fuel, meaning fat, and what is known as ketones.

While some of our cells, such as our red blood cells, kidney medulla, testicle cells, and brain cells may require glucose, they will not be deprived. Only ten percent of our cells require glucose, and in the absence of dietary glucose, this can be provided

Reviews for Keto Diet

[Enmar David · Rating: 5 out of 5 stars]

The first half of this book is dedicated to understanding keto, and setting yourself up for success with making such a diet change. The information is all very helpful and useful, if time-consuming to read.

[Julius Brigades · Rating: 5 out of 5 stars]

This book is very comprehensive and detailed. For anyone interested in understanding a Keto diet and how it works within your body, this book is fantastic with tons of great information to help you understand this style of eating and it’s health benefits. I would recommend this book if you are starting the Keto Diet.

[Trishajan Marzan · Rating: 4 out of 5 stars]

This pandemic made almost everyone stay in their houses for months! And, staying in means less walking, running errands. In short, no exercise almost at all. I'm not gonna lie, I'm the victim of this pandemic. I gained weight—nearly 22 pounds in just 6 months.

Elizabeth Moore unfold here what Keto Diet it, the process and what it do to people. She elucidate the benefits, the tips and tricks, and a 21-meal plan that can definitely help you lose fats fast. To put it simply, this book guides its readers how to have mental discipline while in a ketogenic diet. But I'm afraid, this book is just that. Reading isn't gonna help you lose weight, you need to move!

[Ryan Intes Patigdas · Rating: 5 out of 5 stars]

I came to know this book in someone and he recommended this to me, by the way he apply this as his diet method so far so good that's why out of curiosity I read it and everyone believe to the saying "to see is to believe" right? ?. But anyways, as I read and comprehend this kind of diet I decided to try it because this method is very healthy and its beneficial, you don't need an expert to do it, books say it all. Hoping for a great reasult. Thanks author!

[Ella Perdigones Carilla · Rating: 5 out of 5 stars]

Need to lose fats? Keto diet is the key! I found this book to learn more about Keto Diet and I can say that it was really helpful. This book contains information about ketogenic diet and its process, along with it also are useful tips and sample meal plans you can use in doing this diet. This is important especially to those who are willing to try in order to guide them with their first time diet attempt. I guarantee that this book will help you love your journey with Keto diet. Read it yourself to know more!

[Lancy Lass · Rating: 5 out of 5 stars]

I wanted to learn more about the Keto Diet, so I read this book. This book provides you with all of the details you'll need to get started. The chapters are well-organized, and despite the fact that the material is extensive, the author does an excellent job of not frustrating you. None of the dishes are particularly difficult to obtain ingredients for or to prepare. This is wonderful!

[Niebby Barez · Rating: 5 out of 5 stars]

It is fascinating to know that Keto Diet can also reduce seizures and relieve dementia, risks of cancer, and even PCOS! I guess this just shows how healthy diet can help us avoid some illnesses. Regardless, the reason why I enjoyed reading this book, is it gives you other alternatives so those who wants to try Keto Diet can still enjoy food and stay healthy at the same time. Yet, for someone who has less access to these options, I think taking notes about the right nutrition and vitamins your body needs – that relative to what is written inside the book – is the key to enjoy and continue your Keto Diet journey. Over all, I think the book catered every detail that should be learned about Keto Diet which any beginner can follow. A good read for me.

[Romelyn Castro · Rating: 5 out of 5 stars]

I've always thought that all sorts of diet are just starving yourself to death but upon reading this book, the author proved me wrong. I am now aware as to how ketogenic diet works and its benefits that it'll bring in our lives. This is an interesting book to read and the author made a great job explaining the concepts provided. Good work, Author!

[Joshua Montesino · Rating: 5 out of 5 stars]

The eating regimen calls for burning-through high measures of fat, a moderate measure of protein, and an extremely restricted measure of carbs. It's typically separated to 75, 20, and 5 percent of your everyday calories, individually. After you follow the eating regimen for a couple of days, your body enters ketosis, which implies it has begun to utilize fat for energy. Amateurs on the eating regimen think that its supportive to follow whether they're in ketosis with a pee ketone strip or a blood-prick meter.
At first, the weight reduction comes from loss of water since you cut down on carbs in your eating routine and your body goes through the carbs put away in the liver, which clutch water. The eating regimen brings about additional weight reduction since it urges you to stack up on entire, high-fat food sources. By cutting carbs, you'll additionally cut sugar and basic, refined starches, which implies a steadier inventory of energy.
This book will also summarize the steps on how we achieve the perfect body that we always wanted through keto diet.

[Ross Mari Galleto · Rating: 5 out of 5 stars]

After giving birth with my first child, I started gaining weight. Something which I didn't experience since childhood. And it was a struggle that I don't know the solution. I already tried exercising every morning but I can't control my food intake since I don't get the proper advice on how to do the proper diet. Until I encounter this book. Keto diet ain't new to me coz I've been hearing about it from known personalities. I thought it will be hard and expensive but I realized after reading this book that it is very advantageous to struggling moms like me since it only has limited restrictions. I hope this will work on me.

[Anne Watson · Rating: 5 out of 5 stars]

The author did not lie about this book being an ultimate guide.


The battle of health is standing in our grounds now. If we've been cautious with what we eat, and has been conscious with our bodies before, then there's more we need to know with being careful of it. The fact that health is no longer just wealth but rather a body that we've sure been handling carefully, makes sense now. Elizabeth Moore proposed that Keto Diet will help us to avoid living sedentary lifestyle by just skyrocketing the methods this book teaches. The fun fact about keto diet, as mentioned in the book, was that it not just helps us to build a greater bod or to be just careful with what we eat but also to educate us what illnesses we will be able to avoid as we follow her steps as lead. This book is completely armored with much informations that is comprehensible for anyone to leave. If you aspire to be the best, take a step today.

[Maria Marlie Ricalde Solibaga · Rating: 5 out of 5 stars]

Dieting has always been the hardest thing to do for most people. There are always foods that can make your diet flop if you have one. Not until I discovered this book. I have heard about Keto Diet from celebrities and other known personalities so I haven't tried it because I thought it is expensive but when I encountered this book all my doubts and expectations simply fade into the background. This book states what there is need to know about Keto diet. From what are the different processes to achieve it, the advantages and disadvantages, the science behind it and many more. The best part of this book are the shopping list and meal plan. This meal plan makes it much more easier to go into Keto diet because you can still enjoy tasty food without worrying for the possible repurcussions. Perfect read for people who want to get rid of that unwanted fat and start living a healthier life.

[mrkjsh · Rating: 4 out of 5 stars]

I've been seeing this keto diet in social medias and youtube but I don't have the interest to check that until someone recommend me this book. I first thought it to be just planned meal for a week or such but I was wrong. The book is easy to follow, with a nice introduction to keto. It's the recipe for the meals that really got me thinking that I want to try this someday. A great book for anyone interested in trying a different diet that can fit their lifestyle a bit more.

[Karl Angelo Gil · Rating: 5 out of 5 stars]

It was an easy read. Book is very simple and clear, starting with a weekly shopping list, which leads to simple recipes to keep you updated on the first 3 weeks of this healthy journey. I sincerely recommend.

[Jefferson Baniqued De Guzman · Rating: 4 out of 5 stars]

This material will guide you in your journey in Keto diet and the problems and experiences you will meet along the way. Furthermore, this will also help you achieve your desired weight loss and peace of mind dream. As you embark in this journey, you will also learn different issues about keto.

[Wonderweiss Roslo · Rating: 5 out of 5 stars]

Yep the book is correct that with this age bracket we tend to forget our health and figure due to lack of time, but with the help of this keto diet which is not that time demanding it can easily fit in your hectic schedule a well written book for the working people.

[Herlyn Martin · Rating: 4 out of 5 stars]

This is for a fact only. The book is for people who wants to change diet or to know what is Keto diet. The book is so good from the very beginning, it introduces a diet called Keto diet. By reading this, I feel like I'm reading a magazine type of reading material but in a more in depth scientific discussion. Author used a lot of scientific terms but a a good thing everything is well-explained. I think I agree with concept of this book, we must really have to know our diet, and it's benefit and history and all. It is our health at risk. We must always be aware.

[Elliz · Rating: 5 out of 5 stars]

Keto diet is popular among teens and adults nowadays, especially those who are eager to lose weight and achieve an ideal body figure. At first, I got an impression that this is just one of the fad diets out there but after reading this book it suddenly changed my perspective and even helped me boost my knowledge about it. I've learned that Keto diet doesn't only benefit the body, as well as the mental health of a person. It's commendable how this book doesn't only give the standard keto diet instructions but they also care to provide essential information to each chapters, which I greatly appreciate as a first time reader. They really assure to educate the readers first and guide them through every details before taking the ketogenic diet plan. And that I think is best in this book. It's rich in content and information which will make you not regret to read it.

[Marnie Bentulan · Rating: 5 out of 5 stars]

I've been hearing keto diet in my workplace and honestly had no idea what it is. But with this book, I learned that keto diet is not just simply working on to make changes with your physical appearance, but it will guide you how live a healthier life. So, if you're aiming to live a healthy lifestyle, this book will definitely help you.

[anne · Rating: 5 out of 5 stars]

More than just being highly educational.

This book aims and seeks for a change.
In times when people are struggling in making themselves healthy, it is nice to know that books like this are offered in order for us to gain further knowledge regarding these kinds of topic. The main focus of the book, if I were to be asked, is not just the healthy preparation of the meal itself. I think it focused more on why diets, especially Keto diet, plays essential part in our physiological and inner health. Our support system is capable to adapt to these innovative yet healthy food preparations, Elizabeth Moore emphasized the pros and cons of being engaged with Keto Diet. This book is not just for people who wanted to have a more built in bod but also to people who wanted to challenge themselves in being healthy with these kinds of techniques. I highly recommend this book especially to those people who want to combat their illness and disease in a more comfortable, stomach-fulfilling, satisfying and easier way possible.

[Marlon Devera Gumboc · Rating: 5 out of 5 stars]

I've learned why keto diet remains its popularity. This book will tell you the reasons why; it has amazing health benefits. Losing weight and having a healthy lifestyle as well? That would be better right?
If you wish to practice keto diet, do consider this material and you'll never regret the results.
Your journey in reading this book will leads you with the reasons why ketogenic diet becomes different and special among the other.
It is worth to read, I assure you it wont cost your time for nothing.

[Sara Jane del Rosario · Rating: 1 out of 5 stars]

I heard a lot about keto dieting before but they don't explained and elaborate how this work. So that I am grateful to finally find this book because it giving me information about keto dieting that I didn't know before. It helps me in terms of how this diet works, the right thing you need to considered and how this affects in my mental health.

[Revi James · Rating: 5 out of 5 stars]

This is not my first on the topic of keto. I first heard about keto and intermittent fasting from YouTube, and since then I haven't been able to stop watching and studying the fantastic benefits of it! Two things that really helps me from this book is the Ketogenic Shopping List in which you will be able to see the net carbs from different raw foods, and the 21-Day Ketogenic Meal Plan. I love eating and I love keto at the same time, why not?

[Cathy Malubay · Rating: 4 out of 5 stars]

I like Keto diet. I started in 2020 but was not able to stick with it. I tried another but I felt terrible.
This time I have to be consistent and star Keto diet again. Wish me luck!

[Marlon Vallejos · Rating: 5 out of 5 stars]

I have some difficulty on losing weight since childhood I weigh more that I should be, I might try this keto diet and start cutting my carbohydrates intake. I hope this works for me and Ioking forward for the results.

[Daisy Regala-Ando · Rating: 5 out of 5 stars]

This book is what I've been looking for.

Having a fat body is not easy to handle but being hungry is also stressful. That's why I'm searching some ways on how to control my diet at the same time satisfying my stomach, good thing someone suggested me this book so I search and read it and I’m so grateful for this book cause I learn a lot.

This keto diet helps not just to lose weight but also for those who want to have a healthy lifestyle in natural ways. I highly recommend this book to everyone.