Ketogenic Diet Cookbook: Step by Step to Lose Weight and Heal Your Body
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About this ebook
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!
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Ketogenic Diet Cookbook - Edwards Howard
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.