Ketogenic Diet Cookbook: Step by Step to Lose Weight and Heal Your Body

By Edwards Howard

Want to say goodbye to that pesky fat around your waist and hello to the lean, fit body you've always desired? Do you want to end the vicious cycle of diabetes and obesity while improving your cholesterol and blood glucose levels?

He accomplishes all of this and more with a system that does not leave him constantly hungry and unsatisfied!

Come explore the Ketogenic Diet world!

The Ketogenic Diet Has the Following Advantages:

1. Healthy Fat Loss in Tough Places!
2. Permanent and rapid weight loss in a matter of weeks
3. Increased energy for daily tasks
4. Improved Appetite Control to Reduce Hunger
5. Sugar cravings are eliminated, allowing for better blood sugar regulation.

The Ketogenic Diet sounds great, so how do you get started?

This book will provide you with concrete advice and methods to get started on the keto diet, explaining not just why, but also how to begin this keto diet regimen. This planned program will allow you to lose inches from your body measurements, boost your mood, and improve your general health.

You will get the following benefits from this book:

- A comprehensive step-by-step plan to get you started on your Ketogenic journey.
- Simple daily meal ideas for getting acquainted with the Ketogenic Diet
- Over 80 delectable Keto recipes that will leave you wanting more!
- An introduction to ketosis to underline how the Ketogenic Diet can help you.
- How to create your own Ketogenic eating plan to make the transition easier.
- Understanding of what to expect during the Ketogenic transition's initial phase
- Quick and Easy Ketogenic Food Ideas for When You Don't Have Time!
There are various ways to lose weight and improve your health, but why go the difficult route when there are easier and more effective alternatives? Begin the Ketogenic Diet and be welcomed into a world of plentiful energy while improving your body's circumstances!
 

• Language: English
• Publisher: Edwards Howard
• Release date: May 3, 2023
• ISBN: 9798223239277

Book preview

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Table of Contents

Introduction

Chapter 1  Come closer! Won't Bite You: The Ketogenic Diet

Chapter 2  Good for Me, Great for You: The Benefits

Chapter 3  The Inner Sanctuary: How Ketosis Works

Chapter 4  The Clean, the Dirty and the Essentials: Keto Foods

Chapter 5  The Journey Begins with a Single Step: Keto Guide

Chapter 6  Ooh, Delicious! Easy Keto High Fat Recipes

Breakfast Recipes

Rusks with Gravy

Mexican scrambled eggs

Bacon Wrapped Spinach Quiches

Breakfast Skillet Pizza

Bacon and Zucchini Hash

Breakfast Wraps

Chocolate and Coconut Pancakes

Cheddar and Sausage Omelet

Chocolate Mocha Chia Pudding

Waffles with Cheddar and Jalapeño

Lamb and Cheddar Breakfast Casserole

Raspberry Walnut Smoothie Bowl

Egg Skillet with Chorizo

Vegetable Quiche with Mozzarella

Choco Chip Waffles

Spiced Almond Muffins

Egg Muffins with Cheddar and Sausage

Peanut Butter Breakfast Smoothie

Omelette with Bacon and Peppers

Single Portion of French Toast

Lunch Recipes

BLT sandwich

Pork Egg Roll Bowl

Creamy Fish Chowder

Beef Tacos with Cheddar

Creamy Cauliflower Soup

Warm Zucchini and Walnut Salad

Spinach and Meat Salad

Stewed Cabbage with Beef

Spinach and Goat Cheese Pie

Hearty Burger Salad

Skillet Pizza with Pepperoni

Gyro Salad with Avocado Tzatziki

Cheesy Beef Taco Skillet

Ham and Turkey Salad

Quick Roast Beef Casserole

Easy Egg Salad

Beef Soup with Vegetables

Apple and Walnut Salad

Meat Pizza Casserole

Stuffed Cheddar Burgers

Fried White Fish Cakes

Dinner Recipes

Pork Loin with Rosemary with Apple

Chicken Bake Enchilado

Coconut Chicken Curry

Pork Stuffed Zucchini Boats

Sausage and Cabbage Skillet

Pesto Grilled Pork Chops

Sealed Chicken with Rosemary and Lemon

Beef and Mushroom Stroganoff

Grilled Meat Skewers

Lamb Chops with Herb Butter

Cauliflower Fried Rice with Beef

Bacon Wrapped Stuffed Meatballs

Rib Eye Steak with Green Beans

Cauliflower and Meat Skillet

Broccoli Cheddar Casserole with Lamb

Zucchini Noodle Alfredo with Shrimp

Seared Salmon with Sautéed Kale

Parmesan Crusted Halibut

Baked Dijon Salmon

White Fish Casserole with Broccoli

Shrimp Scampi with Zucchini Spaghetti

Snack Recipes

Deviled Eggs with Guacamole

Curry Spice Almonds

Chia Peanut Butter Snacks

Cheesy Sausage Dip

Kale Frituras with Salt

Jalapeño Bacon Quick Bread

Roasted Pumpkin Seeds

Bacon Wrapped Burger Bites

Almond Cookies with Sesame

Cheesy Cauliflower Dip

Deviled Eggs with Bacon

Coleslaw with Avocado Dressing

Cream Popsicle Fat Bombs

Baked Cauliflower Sandwiches

Bacon Wrapped Shrimp

Macadamia and Blueberry Squares

Pepperoni Pizza Dip

Chia and Coconut Snacks

Lemon and Blueberry Bread

Cocoa-Chocolate Fat Bombs

Pepperoni Pizza Fries

Dessert and Drink Recipes

Coconut and Chia Pudding

Banana Lime Smoothie

Almond Bars with Cinnamon

Vanilla Almond Butter Smoothie

Sweet Cinnamon Bread

Chocolate Protein Shake

Lemon and Poppy Ice Cream

Strawberry Lemon Smoothie

White Chocolate Vanilla Fat Bombs

Creamy Avocado Smoothie

Almond Butter Cookies

Blueberry Protein Shake

Coconut Brownies

Cherry Coconut Smoothie

Strawberry Cheesecake Bombs

Green Chocolate Smoothie

Ginger cookies

Kale and Ginger Smoothie

Chocolate Peanut Butter Fat Bombs

Super Leafy Greens Smoothie

Cucumber and Avocado Smoothie

Conclusion

Ketogenic Diet Cookbook: Step by Step to Lose Weight and Heal Your Body

Author: Edwards Howard

Introduction

Do you feel fat, sick and tired? Or maybe you just feel sick and sick of feeling fat?

If this is your case, I know exactly how you feel! I spent most of my life hating what I saw in the mirror and feeling ashamed of the number I saw on the scale. Beyond that, however, my health was in tatters and I felt tired all the time.

My name is Robert Wilson and I'm here to share with you how I went from living a life of sorrow and disappointment to transforming my health and changing the way I live for the better. What is my secret? The ketogenic diet, also known as the keto diet.

The ketogenic diet is not just another miracle diet or another health trend. It doesn't require you to go on a hunger strike and you won't have to worry about spending hours on the treadmill. This diet is actually based on the ketosis process, which essentially turns your body into a fat burning machine. By making changes to the foods you eat, you can shift your body from burning carbs to burning fat for energy, not just the fat you eat. You'll also be burning stored body fat!

Many people seem to be skeptical when they first hear about the ketogenic diet. After all, how can it be possible to lose weight by eating high-fat foods like cheese, red meat, and heavy cream? I understand your skepticism (because I felt that way too!), but I can assure you that it works and that the ketogenic diet could be the path you've been looking for.

Ok, so now that you know a little about what the ketogenic diet is, you may be wondering how it can benefit you. Let me start by telling you how much this diet changed my life.

Before the keto diet, I was 80 pounds overweight and borderline morbidly obese. My blood sugar levels were on a roller coaster going up and down and my energy levels were practically at zero. I ate three full meals a day, but constantly felt hungry and suffered from horrible sugar cravings between meals. It was very difficult to concentrate at work and I constantly had acne breakouts similar to a 14 year old.

So, exactly how did the keto diet bring about effective and impactful changes in the way I live? In every way imaginable!

Adopting the ketogenic diet was somewhat difficult for me at first, as I had never bothered with or counted calories, and certainly had never paid much attention to food labels or nutritional content. If I wanted to eat it, I ate it. It was that simple. When I realized that I was on a dangerous path to death and disease, however, I took control of myself and began to make changes.

After a few weeks of making keto friendly replacements with my favorite foods, I started to notice a difference. My pants were slightly looser, enough that they no longer felt like they would burst when worn. It was hard for me to believe that I had actually lost that much weight, but I wanted to keep going.

After a couple more months, I had settled into a good meal and snack routine and was hitting my macronutrient ratios almost daily. That's when my pounds really started to melt away... but that wasn't all. I also had more energy than I had in years and was able to get through my workday without a mid-day slump. I felt better than I had in a decade!

Now, years later, I feel like a whole new man.

The keto diet helped me go from an exorbitant 300 pounds to a healthy 200. I'm still a big man, but at 6'2", I feel pretty good about those numbers. Also, I have significantly reduced my body fat percentage and have built quite a few muscles. I no longer feel embarrassed to look in the mirror, as I see a healthier and fitter version of myself!

At this point, you may still have some doubts, but I hope you are also intrigued. Choosing the keto diet is the best decision I've ever made and I'm sure it can help you as much as it helped me.

Now what should you expect from this book?

First of all, I want to make it clear that I am not a medical practitioner in the conventional sense, which means that I am not a licensed doctor. I am, however, an ordinary person who was dealing with medical issues, largely due to my own lack of concern about diet and exercise. It was within my own interests to investigate nutrition, health, and of course, the ketogenic diet. I took face-to-face and online courses on the subject and eventually started cooking too, convinced that I could use what I knew about diet to create culinary ideas that would please my palate!

In this book, we'll take an in-depth look at what the ketogenic diet is and how it differs from other diets. This will give you the fundamental foundation and motivation to continue with the diet, especially during the initial stages when you may not see results. You will learn what it means to induce the body into a state of ketosis and how to actually achieve it. The process is broken down in a simple step-by-step format. In fact, I put myself in the shoes of a keto beginner when writing this. What is one thing I wish I had known to ease my transition into ketosis? You'll find out which foods you can and can't eat, and how to keep track of your macronutrient servings, also known as macros. Plus, you'll get a meal plan and a collection of delicious recipes to make your keto journey as smooth as possible.

OK. So are you ready to get started?

The ketogenic diet has the potential to turn your life upside down, but it only works if you make it work! So don't waste any more time – turn the page and continue reading to learn how to make the keto diet work for you!

On a side note, this book is not meant to be like a pep talk that makes you feel good about yourself without offering anything else. I am sure that the most important source of motivation you will ever have will come from yourself and your own body. The signals your body will give you when you begin to enjoy the warm bath of ketone energy will be the positive signal that allows you to continue on this ketogenic journey, just as it has been, and still is, with me.

Chapter 1

Come closer! Won't Bite You: The Ketogenic Diet

The average American eats a diet that is very high in carbohydrates and arguably very unhealthy. Thus, two out of three Americans are overweight or obese [1]. The connection between these two things is undeniable. But how exactly does the typical Western shopper contribute to obesity? There are many ways.

An example provided by the United States Department of Agriculture (USDA) is a report stating that the average American consumed 20% more calories per day in the year 2000 than in the year 1983 [2]. This report puts most of the blame on the rise in red meat consumption, but fast food and processed foods (especially refined carbohydrates) also play a role.

In general, the human body is very flexible: it adapts to the type of diet one follows, finding a way to obtain energy and nutrients from whatever food is offered. By following a high carbohydrate diet, the body is optimized to burn carbohydrates for energy.