Ketogenic Diet: The Winning Method to Beat the Extra Pounds and Achieve Your Ideal Fitness with Lasting Results + Tasty Recipes and Practical Tips

By Tom Wilson

Are you struggling to lose excess pounds? 

Are you tired of trying the diets of the moment that promise great results but only leave you hungry and unsatisfied?

 

Then, it's time to revolutionize your approach to nutrition with the ketogenic diet. Nutritionist Sandra Sabbatini's new book is the wellness ally you need to transform your life and your body, putting your health first and saying bye bye to the fight against your mirror image.

The author's best-selling book is a true nutritional plan designed to give you the information and must-have tools that underpin a long-term sustainable ketogenic diet. 

Getting into ketosis and reducing carbohydrate consumption means, in fact, adopting a dietary regimen that leads to significant and lasting weight loss while respecting your physique and your passion for good food.

The path laid out by Sabbatini begins with a self-assessment test to understand what your eating habits are and how to change them, so you can begin your transformative journey with awareness and determination.

 

In detail, within the pages of the book you will find:

• A comprehensive guide to the world of ketogenesis, written in a simple and accessible way.
• Tests and insights to understand what your eating habits are and how to change them for the better.
• A detailed overview of foods allowed and foods to avoid (false friends included!). It's time to maintain a state of ketosis! 
• A detailed guide inherent in reading labels. 
• A series of delicious ketogenic recipes, from sweet to savory, to provide you with some culinary inspiration to make your diet varied and appetizing.
• A seven-day eating plan to get you started on your path to healthier living and a leaner body.

Forget restrictive and complicated diets that leave you unsatisfied and hungry. With the ketogenic diet you will have a delicious, satisfying and beneficial new food universe at your complete disposal.

 

Don't put off your journey to discover a healthier, happier life.

• Language: English
• Publisher: Tom Wilson
• Release date: Feb 9, 2024
• ISBN: 9798224007479

Book preview

KETOGENIC DIET

The Winning Method to Beat the Extra Pounds and Achieve Your Ideal Fitness with Lasting Results + Tasty Recipes and Practical Tips

Tom Wilson

Copyright © 2024 by Tom Wilson

This book contains copyrighted material and may not be copied, reproduced, transferred, distributed, rented, licensed, or broadcast in public, or used in any other way except as specifically authorized by the publisher, on the terms and conditions under which it was purchased, or as explicitly provided by applicable law. Any unauthorized distribution or use of this text as well as the alteration of the electronic rights regime information constitutes a violation of the publisher's and author's rights and will be sanctioned civilly and criminally in accordance with the provisions of Law 633/1941, as amended.

This book shall in no way be subject to exchange, trade, loan, resale, installment purchase, or otherwise disseminated without the prior written consent of the publisher. In the event of consent, this book shall not be in any form other than that in which the work was published, and the conditions included herein shall also be imposed on the subsequent user.

TABLE OF CONTENTS

Introduction

Self-assessment test - Me and my diet

The ketogenic diet (in pills)

Chapter 1 - The ABCs of the ketogenic diet

The different types of ketogenics (and their characteristics)

All about the star of ketogenics: ketosis

Metabolism

Insight - What is metabolic flexibility?

Self-assessment test - Good and bad eating habits

Chapter 2 - Revolutionize the pantry! The benefits of the ketogenic diet

The effect of ketogenic diet on the microbiota

Less is more (even in nutrition)

PRACTICAL tips for eliminating carbohydrates gradually

Account of one week's adaptation to the ketogenic diet: progressive reduction of carbohydrates

Insight - What is gluconeogenesis?

Chapter 3 - The ketogenic shopping list

Permitted foods

Sweeteners

Seeds and nuts

The various types of fats

Foods to be included in the ketogenic blacklist

Chapter 4 - The mysterious world of food labels (and why it enables you to make more informed choices)

Nutritional values

The traps to avoid

Self-assessment test - True or False?

Chapter 5 - From theory to practice! The symptoms and challenges of ketosis

Learn how to calculate calories

Ketogenic Diet Vs. Free Radicals

The most common dietary deficiencies (and how to solve them)

Ketogenic diet or dirty keto?

Chapter 6 - Ready, Set, Go! Ketogenic recipes for every occasion

KETOGENIC BREAKFAST RECIPES

01 - Cheto Frittata with Vegetables and Avocado

02 - Blueberry Cheto Pancakes

03 - Cocoa and Coconut Chia Pudding

04 - Almond and Coconut Pancakes

05 - Blueberry Cheto Muffins

KETOGENIC LUNCH RECIPES

06 - Ketogenic Chicken Rolls with Spinach and Feta Cheese

07 - Ketogenic Cauliflower and Sausage Casserole

08 - Ketogenic Chicken Skewers with Avocado Sauce

09 - Grilled Salmon with Avocado Salad

10 - Ketogenic Beef Stew

KETOGENIC SNACK RECIPES

11 - Celery Sticks with Cashew Cream

12 - Ham and Cheese Rolls

13 - Avocado Tuna Bites

14 - Guacamole with Cucumber Sticks

15 - Mini Coconut Chia Cupcakes

KETOGENIC DINNER RECIPES

16 - Avocado Steak with Chimichurri Sauce

17 - Chicken Curry Stew with Vegetables

18 - Baked Salmon with Avocado and Lime Sauce

19 - Chicken and Mushroom Stew with Creamy Coconut Cream

20 - Cheto-style Tuna Salad

7-DAY KETOGENIC NUTRITION PLAN

Bonus - The ketogenic pizza recipe

Conclusions and thanks

Introduction

––––––––

It is the plot of a movie already seen.

Monday morning. You rummage through your closet looking for clothes to wear to the office. You opt for a pair of pants you wore without a problem only six months ago, but the zipper shows no sign of closing all the way to the top. You stretch, tense, bend, and end up holding your breath. No dice! You huff and you let discouragement rule you. You may have tried seemingly miraculous diets and fitness plans, but you continue to fight your very personal battle against the scale. Your extra kilograms torment you, lower your self-esteem, and compromise your health. You feel trapped in a body that is not yours, caught up in a battle that seems impossible to win.

I know how frustrated you can be. As a nutritionist specializing in the Ketogenic Diet, I have met countless patients who, like you, have felt defeated and discouraged at some time in their lives. In my own small way, I hope this book will turn into a beacon of hope. In recent years, the ketogenic diet has revolutionized the world of nutrition. It is not just a nutrition protocol but a lifestyle change with a revolutionary impact on your body and mind: it gives you energy, promotes weight loss, improves your concentration, and even helps you prevent some chronic diseases. The handbook you clutch in your hands is not just a theoretical guide, but a practical and easy-to-read vademecum that will accompany you step by step on your journey to a healthier lifestyle; it contains a number of practical tips, suggestions, tricks, and, of course, tasty and healthy recipes to bring to the table to take care of yourself and your body. Most importantly, it is a book that puts you, the reader, at the center of change.

It is a mistake to believe that the ketogenic diet is an experience to be tackled alone. It is a journey that requires support, encouragement, and sometimes a friendly voice to overcome the obstacles strewn along the way. This is the reason I sat down at my desk to write a book that is comprehensive in every way. Because holistic health and wellness (body + mind) is a priority. Always. In the next few pages you will discover how the physique and