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    The Keto Cookbook: Dozens of Delicious Ketogenic Diet Recipes for Healthy, Long-Term Weight Loss
    The Keto Cookbook: Dozens of Delicious Ketogenic Diet Recipes for Healthy, Long-Term Weight Loss
    The Keto Cookbook: Dozens of Delicious Ketogenic Diet Recipes for Healthy, Long-Term Weight Loss
    Ebook71 pages37 minutes

    The Keto Cookbook: Dozens of Delicious Ketogenic Diet Recipes for Healthy, Long-Term Weight Loss

    By David Ortner

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    About this ebook

    The Keto Cookbook: Dozens of Delicious Ketogenic Diet Recipes for Healthy, Long-Term Weight Loss is the ONLY ketogenic cookbook you need to lose weight and keep it off with the ketogenic diet.

    Ketogenic cooking has been praised by health experts (including May Clinic) and fitness coaches alike because it is sustainable, filling, and healthy, while at the same time being astonishingly effective. The ketogenic diet allows your body to use its own natural response to certain foods to burn off extra fat. And because ketogenic cooking consists of high-fat foods, you’ll never feel hungry or deprived.

    The Keto Cookbook gives you all the simple, delicious recipes you need to change your body and your life, including:

    • Breakfast recipes, like a succulent Spinach and Goat Cheese Omelet and fluffy Almond Pancakes
    • Snack recipes, like hot, crispy Jalapeno Poppers and delicious Banana Bread
    • Main course recipes, like fragrant Bacon-Wrapped Asian Chicken Wings, Sweet Chili-Glazed Salmon, and rich Slow Cooker Beef Stew
    • Side recipes, like Baked Tots, Tuscan Chicken Salad, and Broccoli Cheddar Soup
    • Dessert recipes, like yummy Chocolate Rudge, fresh Strawberry Ice Cream, and indulgent Raspberry Swirl Cheesecake
    • Smoothie and shake recipes, like the refreshing Green Tea Frappucino, and the invigorating Espresso Smoothie
    • And much more!

    In this easy ketogenic cookbook, you’ll also find a shopping list, a meal plan, and tried-and-true advice to start and stick with the ketogenic diet.

    It’s time to change your life once and for all. Don’t wait until tomorrow, get started today with The Keto Cookbook: Dozens of Delicious Ketogenic Diet Recipes for Healthy, Long-Term Weight Loss​!

    LanguageEnglish
    PublisherDavid Ortner
    Release dateApr 23, 2017
    ISBN9781386754800
    The Keto Cookbook: Dozens of Delicious Ketogenic Diet Recipes for Healthy, Long-Term Weight Loss

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    The Keto Cookbook - David Ortner

    1. The Ketogenic Diet: An Overview

    What Is The Ketogenic Diet?

    AS FAR AS I AM CONCERNED, one of the absolute best and most sustainable weight loss programs is the low-carb, high-fat ketogenic diet. The reason is deceptively simple. This diet addresses the ultimate underlying cause of weight gain: a hormonal imbalance. You see, our bodies normally rely on glucose for fuel. This reliance is the result of our moderate to high-carb diets. Carbohydrates are broken down to glucose, which then is converted into energy and transported to our muscles and organs.

    But when we restrict the carbs we take in, our stores of glucose go WAY down, and our liver starts to produce ketones. This process shifts our body towards fat utilization. In other words, with little blood glucose available to use as energy, our bodies have no choice but to burn fat for energy.

    A ketogenic diet can take many forms, but most people who follow this program restrict their carb intake to no more than fifty grams per day. Sources of carbs should come from whole foods, like vegetables, nuts, fruits, and dairy. Refined carbohydrates, like bagels, pasta, and cereals, should be avoided. And refined sugars, of course, should be avoided as well.

    Meals should mostly be made up of protein and some healthy fats, like olive oil, coconut oil, and avocados. If you’d like a little more guidance, I suggest you follow the 60/35/5 rule. Here, 60% of calories come from fat, 35% from protein, and 5% from carbs.

    Why Does A Low Carb Diet Work?

    OUR BODIES RELEASE a hormone called insulin in response to blood sugar (or blood glucose) fluctuations, which result from consuming carbs. When blood glucose levels increase, the pancreas releases insulin to move the glucose from the bloodstream into the cells where it can be burned for cellular fuel. If glucose is available for the cells to burn, they will burn it first, before burning stored fat. When the body’s cells become full of glucose and aren’t able to take in any more, the body converts any excess blood sugar into fatty acids and stores them in the fat cells.

    Of course, evolutionarily-speaking, the purpose of this storage is to allow the body to later access this stored fat for fuel when food becomes unavailable. However, where insulin levels have become chronically high, the fat stored in the cells can’t be broken down. In other words, high insulin levels keep the fat in storage and the body dependent on glucose only for fuel. As a result, the body becomes very dependent on the glucose energy coming in from food.

    So what causes insulin levels to be chronically high? The answer is this: a chronically high consumption of carbohydrates. Carbohydrates—ALL carbohydrates—are broken down in the digestive system and eventually converted into blood sugar. When we eat high levels of carbohydrates, the body has to release much more insulin to move the resulting blood sugar. The cells get bombarded with insulin, the body begins to rely

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