Eating Your Way to Weight Loss with Keto for Beginners

By Alan Kosky

Turn your body into a fat burning machine while eating delicious, filling meals. Restore your health by eating essential macronutrients and fasting intermittently. After struggling with obesity for 30 years Dr Kosky lost 70 pounds in 12 months. His personal journey offers us the KEY to weight loss.

 

The doctor outlines a 4-week meal plan with forty recipes and eleven tables of macronutrients to guide you. He explains the science behind the way we eat and reiterates that obesity is not our fault. By ignoring conventional medical advice, Dr. Kosky reversed his hypertension, high cholesterol, and type 2 diabetes. If he, a self-confessed food addict, can restore his health at the age of 69, so can you.

 

This is not just another restrictive starvation diet, but a change of lifestyle. If you convert to this way of eating, you will not regain the weight. No matter your age, you will feel healthier than ever. Exercise does not play a major role, making it suitable for all ages and disabilities.

 

Buy it today and kill your fat cells forever!

• Language: English
• Publisher: KoskyBooks
• Release date: Feb 8, 2022
• ISBN: 9798201275938

Book preview

Eating Your Way to Weight Loss with Keto for Beginners

Low Carb Diet and Intermittent Fasting is the Key to Weight Loss Success for Men and Women, with Easy Keto Diet Plan

Dr Alan Kosky

KoskyBooks

Copyright © 2022 by Dr Alan Kosky

All rights reserved.

No portion of this book may be reproduced in any form without written permission from the publisher or author, except as permitted by U.S. copyright law.

Warning

DON’T READ THIS book unless you have tried every diet and weight loss program known to the human race.

Don’t read this book unless you have lost weight umpteen times, only to regain it, plus some extra.

Don’t read this book unless you are desperate, having given up hope of ever losing weight for good, and regaining your health.

Don’t read this book unless you want to lose weight permanently.

Don’t read this book if you only want another short-term diet to lose a few kilograms. This is a book about changing your mindset and enjoying fantastic food for the rest of your life. IT IS NOT JUST ANOTHER DIET.

Don’t read this book unless you want to lose weight for ever, and cure your Diabetes Type 2, metabolic syndrome, high blood pressure, kidney disease and heart disease—regardless of your age.

If you have Type 1 Diabetes, this book is NOT for you. Sorry.

For those of you who are strict vegetarians or lactose intolerant this way of eating is NOT for you either.

2020 will be remembered because of the COVID-19 Pandemic. However, obesity-related illnesses kill far more people every year.

This book is for all those suffering from the Obesity Epidemic.

This mindset change can work for you, as it has for me—regardless of your age—no exercise needed. You will enjoy delicious meals while eating your way to a slimmer, healthier you. And the most important message: you will destroy your fat cells so they can never return. And you will cure your addiction to sugar and refined carbohydrates.

Unlike other addictions, we can be free of this one without a great deal of effort. Eating our fill of delicious, satisfying foods leaves no room for refined carbohydrates. No need to check into rehab. Just enjoy eating the right foods as we lose weight and become healthier.

Introduction

I DO NOT mean this book to be a substitute for medical advice. If you are overweight, suffering from Diabetes Type 2, high blood pressure or metabolic syndrome, you must include your family doctor if you embark on this journey. You should have baseline blood tests, at the very least, and be monitored as you lose weight. If you are on medication, you will need your doctor’s help to decide when it is safe to decrease or cease that medication, as you lose weight.

I have not written this book for the medical profession, so have tried to avoid using lots of confusing medical words. I hope anyone can read it and understand it easily. I have included a small bibliography at the end for those who are interested in reading medical articles. Some medical terms were unavoidable, so please forgive me.

There are millions of people throughout the world who do not eat the way I describe in this book. They are healthy and are not overweight. They eat whatever they like. For the majority of them, it is just their good fortune that they are slim, not good management. I know, because I was one of them for the first 40 years of my life. I never had to think about what I was eating, limit the quantity, or avoid junk food.

For those of us who are overweight, and especially for those of us struggling with various related health issues, the situation is quite different. We can no longer eat whatever we like. Sugar and most other carbohydrates are gradually killing us. While I will explain why we are not responsible for being overweight, we are responsible for what we put in our mouths from this day on.

This book should not replace your normal doctor patient relationship. Reading this book does not constitute a doctor patient relationship with me. As the author, I disclaim any responsibility for any adverse effects resulting from the use or misuse of the information contained within this book.

I fervently hope this book will inspire and empower you to begin eating low carbohydrate foods (less than 20g/day) and fasting intermittently.

I am convinced this is the ONLY way to conquer obesity once and for all, and even to reverse the diseases related to obesity.

Our bodies are incredibly resilient. You will discover that if you give your body what it needs, and eliminate the foods that are ruining our health, the results are nothing short of amazing. You will not find this process a restrictive punishment. On the contrary, you will find it liberating when you can finally control your weight and see the health benefits. Meanwhile you will be eating delicious, satisfying meals that will heal your body.

Contents

1.Why should you trust me?

2.What got me started?

3.Embarking on the journey.

4.My partners in crime.

5.Self-sabotage and failed diets.

6.Fasting; the low down.

7.The weight loss journey.

8.What to do when weight loss stalls?

9.Possible side effects to be aware of.

10.Facing off with the past.

11.Autophagy, fasting and eating to lose weight.

12.If I can do it, so can you.

13.A few last tips.

14.Keep a Daily Record

15.Afterword by Victoria Kosky

Four-Week Meal Plan

16.Week 1

17.Week 2

18.Week 3

19.Week 4

The Recipes

20.Al's 3 Egg Omelette

21.Al's Tomato Sauce

22.Aoli

23.Avocado Salsa

24.Bread

25.Chicken and Avocado Salad

26.Chicken Bone Broth

27.Chicken Salad

28.Chicken Calzone with Side Salad

29.Chicken in White Wine with Konjac Noodles

30.Chicken with Tomato, Basil and Spinach

31.Cucumber Salad

32.Egg Muffins with Salad

33.Egg Salad on Garlic Bread

34.Eggs with Salmon or Ham and Salad

35.Fluffy Bread Sandwich

36.Folded eggs with Side Salad

37.Frittata with Brie, Bacon and Mushrooms

38.Garlic Bread

39.Italian Cacciatore Soup

40.Mussels with White Wine and Tomato

41.Poached eggs with Hollandaise

42.Pork Belly

43.Pork with Veggies

44.Prawn and Mushroom Fettucine

45.Prawn and Pork Ball Soup

46.Prawn Balls

47.Salmon and Asparagus

48.Sandwich

49.Scrambled Eggs with Mushrooms and Salad

50.Seafood Sauce

51.Sole with Zucchini Fritter and Salad

52.Side Salad for One

53.Spaghetti Bolognese

54.Spaghetti Carbonara

55.Spinach Salad

56.Sweet Chilli Sauce

57.Veal Steak with Mushrooms and Bacon

58.Vicki's Salad

59.Zucchini Fritters

Tables of Macronutrients

Bibliography

60.Buy the Cookbook

61.Buy the Audiobook

About the Author

Why should you trust me?

THIS IS A true story of my progressive weight gain, despite trying everything the medical profession had to offer. But I don’t want you to be distressed because it has a very happy ending. Since beginning the eating lifestyle you will read about in this book, I have lost a total of 35 kilograms in the first 12 months. I no longer fear putting the weight back on because I’ve discovered the key to maintaining a healthy weight. I’ll let you in on a secret, it has nothing to do with exercise.

I began life as many other Baby Boomers as an overfed baby. This seemed to disappear when I became an active youngster. However, those fat cells lay in wait for later years.

In my active teens I was slim, played tennis, and greatly enjoyed food. I would say this is where my overeating habits began. But through to my forties, I maintained a slim physique. I weighed 72kg and was 186cm tall. A doctor’s job is mainly sedentary, but I kept playing competition tennis and this aided my fitness and helped control my weight. I ate whatever I wanted.

When I hit forty, this all changed. I was a GP, running a busy solo medical practice. We had 2 toddlers and my aging parents came to live with us. The stresses in my life increased enormously! I didn’t drink or smoke and did not use recreational drugs. My drug of choice was food.

My wife had always been pleasantly plump, so I knew how she had battled to control her weight. Suddenly I joined her in this war against the bulge. It was foreign territory for me, but I kept eating, driven by the stresses of our daily life. I had gained 30kg by the time my first son was 2 years old, despite playing tennis on Saturday afternoons and Wednesday evenings.

In the years that followed I tried all the diets which you have no doubt tried as well. They all helped to some extent, but only for a short while. Then the weight piled back on, plus some extra.

The advice I had given my patients did not work. ‘Eat healthy, eat less, and exercise more.’ Totally useless. Any weight I lost with that advice, I quickly regained, plus extra.

I ballooned to 145kg by the age of 50. That’s right, within ten years I had doubled my weight! By this time, I had tried every known diet. Of course, I had checked my thyroid and all the other possible causes for obesity, in the vain hope I would find a cause. They were all normal, of course. Sound familiar?

Finally, my friendly GP advised me to consider gastric banding. He added Metabolic Syndrome to my list of conditions. This results from insulin resistance. We diagnose Metabolic Syndrome if 3 or more of these conditions are present:

1. Large waist measurement: greater than 89 cm (35 inches) for women. And greater than 102cm (40 inches) for men.

2. High triglycerides, when cholesterol is measured.

3. Low HDL. Also, when cholesterol is measured.

4. High Blood Pressure: above 130/85

5. High fasting glucose

While my cholesterol was OK, I had the other three criteria.

He told me that the word obese comes from the Latin obesus, which means ‘having eaten until fat.’ Thanks for the compliment. He insisted that surgery would solve this problem. With the band it would be impossible to eat too much, or I would vomit. Well, I can’t tell you how much I looked forward to that!!

I had the banding done and lost 20kg within six months, but no more. As I gradually re-gained weight, the band was tightened and I vomited more, but still stuffed the food down, because I was hungry.

I persisted with this for 10 years, struggling to maintain my weight. I finally had the band emptied because I developed oesophagitis from all the stomach acid refluxing. Nexium, Gaviscon and antacids did not control it.

By the time I retired at age 64, my weight was yo-yoing around 128kg. We travelled to Spain, loved it there, so bought an apartment and spent 6 months in Australia and 6 months in Europe each year. I know, it sounds awful, but someone had to do it! The food in Spain is so tempting and so cheap. God Bless Espana. Of course, I could not insult the chef wherever we ate. The kilograms crept on.

My wife had cooked and cleaned and supported me our whole married life. She gave up her career to care for our two sons until they flew the coop. So, I decided it was time for me to become the ‘ama de casa,’ or house husband, while she fulfilled her dream as an author. To her credit, she has self-published six wonderful novels now. Murder Mysteries. And I can finally cook edible meals. What a learning curve. And my dear wife never complained. However, you know what they say, never trust a skinny cook.

Then Covid hit in March 2020. We were in lockdown for 3 months initially. Only allowed out to get food and pharmacy supplies. Naturally we ate well. By the end of May I weighed over 140 kg again.

My blood pressure was high. I took 3 BP medications. I had type 2 diabetes. My legs were perpetually swollen. My knees and feet ached. I had severe osteoarthritis, from playing tennis until age 60, and carrying all that extra weight for the last 28 years. My neck ached. I had been tossed from a horse in my teens and this resulted in spondylosis in my neck. To heave myself out of an armchair was a monumental effort, and to get off the toilet, well! I puffed walking up a gentle slope. And I lived in denial. I avoided looking at myself in the mirror, unless I was shaving. In short, I was a wreck.

So here I was, trapped in this fat body and disillusioned with all the ‘solutions’ the medical profession had to combat obesity, and all the diets I’m sure you have tried as well. I felt quite useless as a doctor, unable to solve the problem of being overweight.

Then my younger son, Joe, sent me a YouTube video of Jason Fung claiming to have found a cure for diabetes and obesity. He renewed my faith in the medical profession and inspired me to begin my own research into low-carbohydrate (from now on I’ll refer to low-carb) eating and intermittent fasting. This forces the body into ketosis. Hence the term keto diet. While I prefer to think of it as low carb eating, keto and low carb are interchangeable terms.

The Mediterranean diet has much in common with keto/low carb eating. However, it also allows many high carb vegetables and fruits, grains and wheat. My weight gain in Spain showed me that it was not a good way to lose weight when compared with keto/low carb. Having said that, we have no problem choosing dishes from the menu when we eat out in Spain. It is easy to ask for olives instead of the bread to begin with. Then it is just a matter of being selective with the veggies or opting for a side salad with whichever meat or fish we choose. So, a modified Mediterranean diet works very well with keto/low carb eating.

It also was a tremendous revelation that doctors, dieticians, and nutritionists have fed us so much misinformation for too many years. I had been taught that if someone was overweight, the solution was simple; either reduce the calories eaten or increase the calories burned doing exercise, or both. Well, we all know that doesn’t work, not permanently, that’s for sure, or else two thirds of the world would not be overweight.

I can say with certainty that the medical profession has failed every overweight patient until now. I am embarrassed that I gave that