LIGHTWEIGHT KETO DIET COOKBOOK: Delicious and Effortless Recipes for Effortless Weight Loss (2023 Guide for Beginners)

By Justin Arnold

Welcome to the "Lightweight Keto Diet Cookbook," where taste and simplicity meet to create a transformative culinary experience. This book is your gateway to embracing the benefits of the ketogenic diet without the heavy load of complex recipes and overwhelming ingredients. Get ready to shed those pounds

• Language: English
• Publisher: Justin Arnold
• Release date: Aug 7, 2023
• ISBN: 9783988314543

Justin Arnold

Justin Arnold is the author of Wicked Little Things, The Prince and the Puppet Thief, and the forthcoming Keep It In The Dark. He's a storyteller, occasional comedian, and junk food connoisseur. He lives in the bluegrass region of Kentucky, where gnarled woods and abundant ghost stories fuel his inspiration.

Book preview

Justin Arnold

LIGHTWEIGHT KETO DIET COOKBOOK

Copyright © 2023 by Justin Arnold

All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.

First edition

This book was professionally typeset on Reedsy

Find out more at reedsy.com

Contents

SECTION I- EXPLAINED KETO: EVERYTHING

SECTION II- FUNDAMENTALS OF THE KETOGENIC DIET

SECTION III- RECIPES

Halibut and Vegetable Curry with Almonds

Frittata with Beef and Bell Peppers

Bell Pepper with Pumpkin Cream Pan

Soup with Butternut Squash

Quinoa-Carrot Cake

Mushroom and Cheese Soup

Cheesy Sweet Potato Cakes

Chicken Casserole recipe

Chicken Souvlaki recipe

Cream of Mushroom Soup

Eggplant Lasagna

Layer Casserole recipe

Grilled Chicken Wings

Keto Pizza Casserole

Lasagna with Mixed Seafood

Casseroles with Penne and Sausage

Curry with Pepper and Eggs

Filet Mignon with Peppercorn Crunch

Veggie Pinwheels with Pesto

Prosciutto Vegetable Egg Cups

Rigatoni and Spicy Sausage Casserole

Pasta with Scallops, Bacon, and Peas

Creamy Scalloped Oysters

Sea Scallops in a Pesto-White Wine Sauce

Frittata with Serrano Ham and Salad

Spinach dumplings

Super Green Salmon Salad

Veggie and Bacon Hash with Egg Nests

Grilled Asparagus with Watercress Salad

White Lasagna with Mushrooms

ENDING AND DISCLAIMER

SECTION I- EXPLAINED KETO: EVERYTHING

The low-carb, high-fat (LCHF) ketogenic diet is distinct from other well-liked plans. In contrast to many diet fads and trends, it is simple and simple to follow once you get the hang of it. Your body produces insulin and glucose as a result of eating high carbohydrate foods, and the delicate relationship between them—which will be covered in more detail later—is what regulates the ketosis weight loss process. Your ability to successfully manage ketosis will therefore depend on how disciplined you are about reducing your consumption of foods heavy in carbohydrates.

Glucose is a basic sugar that helps our bodies use the energy from the food we eat as fuel.

Insulin is a hormone that our pancreas secretes to help glucose (energy) reach our cells through the bloodstream.

Glucose has been a human’s main source of energy since the start of civilization in East Africa; we utilize it to power our bodies, fend off rivals, evolve, and stay alive! We are larger than them physically, therefore on a normal diet today, especially one followed by a modern human, glucose turns to fat in our actual bodies at a pace higher than what happened in the bodies of our distant ancestors. In fact, science informs us that modern individuals in existence today consume an excessive amount of high carbohydrate foods. We are overweight as a result of our bodies storing more glucose than they should or have in the past in the fatty deposits all over our bodies.

Fortunately, an intellectual body has evolved in humans. Our body doesn’t use the excess glucose brought on by a typical, unhealthy Westernized diet as energy because there is no need for it given that we are continually consuming high-carbohydrate foods. Consequently, since our body doesn’t require it, it is merely stored as fat to be used when our eating habits change—a transition on the keto diet that we refer to as ketosis.

Although it may be true that carbohydrates are our primary source of energy,