The Keto Diet For Beginners

By Michelle Golden

Get to know keto--the simple, easy, and friendly way. Starting the ketogenic diet can be overwhelming--so much to learn, so many resources to choose from. So why doesn't somebody make it easy? We did. The Keto Diet for Beginners is your all-in-one resource for starting and sticking to the ketogenic diet. You get exactly what you need to make keto surprisingly simple; meal plans, shopping lists, support, and lots of keto-licious recipes. The Keto Diet for Beginners includes: Many Scrumptious Recipes, these easy-to-follow recipes can be prepared in 30 minutes or less. 21-Day Meal Plan--With breakfast, lunch, dinner, and snack suggestions, this book takes the guesswork out of starting your ketogenic diet. The Big Picture--An overview explaining the fundamentals of the ketogenic diet and handy charts illustrating nutritional information help you master keto in no time. Easy meets yummy meets healthy in this ketogenic diet book. Start losing weight and gaining a healthy lifestyle today.

• Language: English
• Publisher: Goldsha LLC
• Release date: Apr 17, 2021
• ISBN: 9798201181154

Book preview

The Keto Diet for Beginners

Easy & Healthy: Ketogenic Diet Guide to Burn Fat, Lower Cholesterol, Lose Weight, and Reset Your Metabolism While Healing Heart and Body in 21 Days!

Michelle Golden

© Copyright 2021 - 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. It 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, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged 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, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter 1: The Keto Diet 101

What Is the Keto Diet?

How Does the Keto Diet Work?

What is Metabolism?

Understand the Keto Flu

Chapter 2: Metabolic Efficiency - Health and Longevity

Reduces Your Appetite

Promotes Fat Loss

Effective Weight Loss Solution

Regulates the Levels of Triglycerides

Stabilizes Blood Sugar and Blood Pressure Levels

Increases the Levels of Good Cholesterol

Helps Tackle Metabolic Syndrome

Improves Your Energy Levels

Improves Brain Health

Chapter 3: Ditch Toxic Foods and Replace with Nutrient-Dense Foods

Foods to Eat

Meat and Protein

Vegetables

Fruits

Oils and Fats

Dairy Products

Nuts and Seeds

Condiments and Miscellaneous Items

Beverages

Foods to Avoid

Keto Supplements

Electrolyte Supplements

MCT Oil

Vitamin D

Exogenous Ketones

Krill Oil

Keto Greens

Whole Food Supplements

Chapter 4: Live a Keto-Friendly Lifestyle

Keep an Open Mind About the Keto Diet

Concentrate On A Slow Transition

Prepare for The Keto Flu

Stop Demonizing Fats

Monitor Your Protein Consumption

Choose Keto-Friendly Beverages

Create Your Support System

Pay Attention to Your Electrolyte Levels

Start Cooking at Home

Don't Overlook the Importance of Exercise

Create a Management Plan

Chapter 5: Advanced Strategies to Accelerate Progress

General Rule About Calories

Maintain a Food Journal

Deal with Hunger Pangs

Meal Planning Helps

Don’t Forget to Meal Prep

Prioritize Sleep

Tackle Stress

Check the Ketones

Reduce or Avoid Sugar Substitutes

Help Your Gut

Try Intermittent Fasting

Keep Some Snacks Handy

Listen to Your Body

Chapter 6: Go, Keto!

Tips to Stay Motivated

Concentrate On Your Goals

Look for Healthier Alternatives

Slow Down

Prepare for Setbacks

Celebrate Your Success

Common Keto Mistakes to Avoid

Over Snacking

Do Not Obsess Over the Scale

Do Not Be Scared of Fats

Do Not Ignore Sleep

Do Not Lose Patience

Do Not Go Overboard with Carbs

Do Not Get Dehydrated

Chapter 7: Misconceptions About the Keto Diet

Myth #1: The Keto Diet Is Difficult to Follow

Myth #2: The Keto Diet Is Unsustainable

Myth #3: The Keto Diet Works Only Through Calorie Restriction

Myth #4: Weight Loss Is Only From Water Weight

Myth #5: Ketosis is Harmful

Myth #6: Keto Diet Reduces Your Intake of Plant-Based Foods

Myth #7: Keto Diet Will Reduce Your Physical Performance

Myth #8: The Brain Needs Carbs to Function

Chapter 8: Ketogenic Recipes

Smoothie Recipes

Mixed Berry Smoothie

Peanut Butter Smoothie

Vanilla Chia Seed Protein Smoothie

Fat Boost Smoothie

Strawberry Avocado Smoothie

Tropical Pink Smoothie

Acai Almond Butter Smoothie

Breakfast Recipes

Mini-Quiche with Ham

Burrata with Tomato, Cream, and Pesto

Chicken Curry Bell-Pepper Sandwich

Keto Granola with Yogurt and Raspberries

BLTA Lettuce Wraps

Mushroom Omelet

Cabbage Hash Browns

Chocolate Pancakes

Breakfast Roll-Ups

Keto Breakfast Casserole

Blueberry Muffins

Easy Brussels Sprout, Bacon & Egg Hash

Salad Recipes

Mediterranean Salad

Grilled Chicken Salad

Taco Salad

Halloumi Salad

Avocado Shrimp Salad

Egg and Mayo Salad

Bacon, Egg, and Spinach Salad

Soup Recipes

Lemony Broccoli Cheese Soup

Roasted Red Pepper Soup

Cheesy Cauliflower and Bacon Soup

Beer Cheese Soup

Taco Soup

Cauliflower Rice Congee

Lunch Recipes

Cauliflower Rice Balls

Keto Cloud Bread BLT

Chicken Enchilada Bowl

Tex-Mex Burger Plate

Crispy Mackerel Lunch Bowl

Smoked Salmon Lunch Bowl

Braised Pork Belly Noodles

Dinner Recipes

Baked Chicken Lollipop

Greek Chicken with Mint Yogurt

Keto Turkey Tetrazzini Skillet

Poke Bowls

Walnut Crusted Salmon

Low-carb Tortang Talong

Ground Beef and Green Beans

Side Dish Recipes

Mushroom with Bacon

Broccoli Nuggets

Keto Cheese and Spinach Bread

Cheesy Garlic Green Beans

Mexican Street Style Grilled Cauliflower

Loaded Oven Roasted Radishes

Broccoli Cheese Casserole

Snack Recipes

Parmesan Cheese Crisps

Keto Mummy Dogs

Cheddar Cheese and Bacon Balls

Keto Smoked Salmon Appetizer

Bacon-Wrapped Halloumi Cheese

Spicy Keto Deviled Eggs

Prosciutto and Mozzarella Bombs

Dessert Recipes

Keto Frosty

Vanilla Ice Cream

Keto Marshmallows

Blueberry Crisp

Cheesecake Fat Bombs

Keto No-Bake Chocolate Cake

Keto Hot Chocolate

Vegan Recipes (Breakfast, Soup, Salad, Lunch, Dinner, Snack, Side Dish, Dessert)

Smoothie Bowl with Cauliflower and Greens (Breakfast)

Maple Low Carb Oatmeal (Breakfast)

Arugula Avocado Tomato Salad

Grilled Asparagus Salad

Fat Burning Cabbage Soup

Turmeric & Cauliflower Soup

Garlic Roasted Bok Choy (Side Dish)

Roasted Eggplant (Side Dish)

Zucchini Noodles with Avocado Sauce (Lunch)

Tomato Mushroom Spaghetti Squash (Lunch)

Tofu Lettuce Wraps (Lunch)

Vegan Crab Cakes (Dinner)

Creamy Brussels Sprouts Spaghetti (Dinner)

Red Coconut Curry (Dinner)

Keto Crackers (Snack)

Baked Zucchini Chips (Snack)

Peanut Butter Balls (Snack / Dessert)

Vegan Brownie (Dessert)

Chocolate Hazelnut Cookies (Dessert)

Conclusion

References

Introduction

Are you looking for a healthy and sustainable diet to attain your weight loss and fitness goals? Do you want to feel more energetic? Are you tired of extremely restrictive diets with severe calorie restrictions? What if you could eat to your heart’s content and still lose weight? If you want to know how, read on!

The ketogenic diet, popularly known as the keto diet, has been steadily gaining popularity in recent times. Our poor diet is often the culprit for the rise of many health conditions, such as obesity, cardiovascular disorders, diabetes, and other chronic diseases. The simplest way to restore our health is by shifting to a healthy and sustainable diet, and that is exactly where the keto diet steps into the picture. The keto diet is a high-fat and low-carb eating protocol. You will essentially be eating healthy dietary fats to turn your body into a fat-burning machine! Yes, you read right! Eat fats to lose fat!

This diet is believed to improve your overall health while promoting weight and fat loss. Whether it is reducing the risk of diabetes or improving your cardiovascular health, this well-rounded diet can help. It is by no means restrictive, and you are encouraged to eat to your heart’s content. The only caveat is you need to consume keto-friendly foods; as long as you stick to the keto food list, you will continue to reap the different benefits this diet offers.

In this book, you will learn about the ketogenic diet, how it works, the various benefits it provides, and you will be given a detailed food list. You will be introduced to several practical steps to follow the keto diet, tips to optimize the benefits it offers, and mistakes to avoid. The helpful suggestions given in this book will keep you motivated and help you make the most of this diet. To start, one healthy and simple lifestyle change you must make while shifting to this diet is to consume wholesome home-cooked meals, so this book contains several keto-friendly recipes that will help you spruce up your keto journey. Cooking at home gives you complete control over the quality and quantity of ingredients used, which have a direct impact on your health. Once you start experimenting with the easy to cook recipes given in this book, you will see firsthand how delicious and nutritious meals can be cooked even with limited time and at a low budget.

Now, doesn’t that sound like an interesting plan? If yes, then let’s read on and learn more about it.

Chapter 1: The Keto Diet 101

Before learning about the keto diet, it is important to understand the myth about low-fat diets. Chances are you have come across food products labeled as no-fat, fat-free, diet, zero calories, or low-fat at your local supermarket. In the ‘90s, there was a sudden boom in the supply of all such foods. Low-fat products started flooding the market, and we all started demonizing fats. During this period, it was believed that consumption of fats directly increased the risk of obesity, diabetes, and a variety of health problems. If all these claims are to be believed, why has the rate of such health problems increased in recent decades?

A shift in this perception occurred only recently. Finally, it was discovered that carbs and sugars, not fat, are to be blamed for our steadily declining health. So, the simplest way to rectify this problem is by shifting to a diet that restricts the consumption of carbs and sugars while increasing fat intake.

What Is the Keto Diet?

The term keto diet appeared for the first time in the world of fitness and nutrition in the 20th century, but the basis of this diet goes back to the