Keto Diet For All

By Tod Martin

The basics of the keto diet. Keto diet for men and women. Keto diet for beginners. Intermittent Fasting.

• Language: English
• Publisher: Tod Martin
• Release date: Jun 14, 2021
• ISBN: 9798201449896

Book preview

Keto Diet for All

Keto Diet for Men and Women - The Basics of the Ketogenic Diet - Keto Diet for Beginners - Intermittent Fasting

Tod Martin

© 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

Table of Contents

Introduction

Chapter 1: The Science of Keto

Ketones and Ketosis

The Benefits of Going Keto

Ketogenic Diet for Health

Before You Begin

Chapter 2: Transitioning into the Ketogenic Diet

How to Begin

The Keto Flu

Being in Ketosis

Maintaining Ketosis

Ketosis vs. Fat-Adapted

Chapter 3: All About Ketogenic Eating

Tracking Macros

Protein

Fat

Carbohydrates

Total Carbs vs. Net Carbs

Tips For Accurate Macro Tracking

Vegetarian Keto

Your Keto Pantry

Meats and Fish

Vegetables

Fruits

Oils

Dairy Products

Sweeteners

Condiments

Foods to Avoid

Stock up on Supplies

Chapter 4: Intermittent Fasting

What is Intermittent Fasting?

Methods of Intermittent Fasting

16/8

Alternate Day Fasting

5:2

Longer Fasts

Choose Your Own Way

What to Expect With Intermittent Fasting

Things to Consider

Easing Into It

Tips for Intermittent Fasting

Chapter 5: Frequently Asked Questions

Q and A for Keto

Can I drink alcohol while doing the ketogenic diet?

Should a pregnant person do the ketogenic diet?

Does my sweat smell worse on keto?

Can I cheat once in a while?

Do I have to count calories?

What is a fat bomb?

Can I exercise normally while doing keto?

Should I be alarmed by the calorie count in keto recipes?

Is keto a suitable diet for building muscle?

Can kids or teenagers do keto?

Can I use saccharine, aspartame, or other chemical sweeteners?

What is lazy keto?

What is dirty keto?

Why do I have heartburn on a ketogenic diet? How can I make it better?

Q and A for Intermittent Fasting

Who shouldn’t try intermittent fasting?

Can I add dairy or sweeteners to coffee and tea while fasting?

I’ve been intermittent fasting for weeks, but am still hungry. What should I do?

Can I work out while in a fasted state?

Do I have to stick to the eating window perfectly, all the time?

I can’t sleep while fasting. What should I do?

How can I combat irritability while fasting?

Chapter 6: Ketogenic Cooking and Meal Planning

Tips for Meal Planning

Things to Have on Hand

Pasta and Rice Replacements

Fast Snacks

Chapter 7: Main Dishes

Chicken Dishes

Beef Dishes

Pork Dishes

Fish Dishes

Meatless Dishes

Chapter 8: Side Dishes and Snacks

Sides

Snacks

Chapter 9: Desserts and Treats

Desserts

Baking

Conclusion

References

Introduction

The ketogenic diet has become massively popular over the last few years, and is here to stay. This is because unlike other diet and weight loss fads, the ketogenic diet is scientifically proven to be sustainable and effective, and brings with it a whole host of benefits beyond that of quick weight loss. That’s why many people choose to stick with the ketogenic diet long term, rather than just using it as a temporary weight loss program.

Many popular diets work for weight loss in the short term but unlike keto, few of them take into account your long-term health. They’re often so restrictive and extreme in ways that are unnatural to the body’s biology that they’re difficult to maintain, and inevitably lead to increased weight gain later on. The ketogenic diet is so different from these techniques, that many people will tell you it changed their life. They profess that they feel so great they’re sticking to ketogenic eating long term. Once they go keto, they never look back.

While it’s true many people are drawn to keto because it’s so efficient for weight reduction, it turns out that this lifestyle does far more than that. The ketogenic diet is linked to reducing the chances of diabetes, relieving many kinds of inflammation, and regulating blood sugar and insulin levels. Keto is said to lower blood pressure, which reduces the risk of heart disease, kidney failure, and stroke. Studies have shown that keto is helpful to children with epilepsy and may be linked to improving other brain conditions such as Alzheimer’s.

In addition to all these huge health benefits, people who partake in the ketogenic lifestyle report feeling the best they’ve ever felt in their lives, with improved energy, enhanced mental focus, fewer mood swings, better sleep, and decreased anxiety. With all of these benefits, who wouldn’t want to go keto?

Most of the things we’ve been taught in recent decades about dieting are wrong. We’ve been warned that eating any kind of fat is bad for our bodies, and that carbohydrates are the most important part of our diet. You may have even heard that you can’t survive without high levels of carbohydrates. It’s hard to undo this thinking after a lifetime, but when you’re fully informed about the science of keto and its benefits, you’ll begin to understand the flaws in these ideas and how the ketogenic way of eating is natural and healthy in the long term.

Throughout this book you’ll learn all about the science of keto, how it interacts with your body in a natural way, and come to thoroughly understand how it works. From there it becomes easier to see how and why so many people are choosing this high fat, low carb diet.

This book is meant to act as a guide to beginning the ketogenic lifestyle. In the first part of the book you’ll learn the science of keto, what to expect as you begin your journey, and how to overcome common stumbling blocks along the way such as the dreaded keto flu. You’ll learn step-by-step how to deal with this rather large shift in lifestyle, and be prepared for any challenges that come your way. Keto can be a very drastic change for some, but this book aims to give you the resources to ease into it slowly and information for how to sustain it long term.

You’ll learn all the fundamental keys to a successful ketogenic diet, such as how to track macronutrients and how to balance your carbohydrate intake properly for maximum health benefits. From there, you’ll learn all about the right and wrong foods for keto, what foods can potentially sabotage your efforts, and tips for sticking to your eating plan.

When beginning the ketogenic diet, and