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    The Complete and Comprehensive Ketogenic Reset Diet Guide and Cookbook: Filled with Delicious Recipes Designed to Melt Away Body Fat in No Time (Includes Low Carb Keto Recipes for Beginners)
    The Complete and Comprehensive Ketogenic Reset Diet Guide and Cookbook: Filled with Delicious Recipes Designed to Melt Away Body Fat in No Time (Includes Low Carb Keto Recipes for Beginners)
    The Complete and Comprehensive Ketogenic Reset Diet Guide and Cookbook: Filled with Delicious Recipes Designed to Melt Away Body Fat in No Time (Includes Low Carb Keto Recipes for Beginners)
    Ebook201 pages1 hour

    The Complete and Comprehensive Ketogenic Reset Diet Guide and Cookbook: Filled with Delicious Recipes Designed to Melt Away Body Fat in No Time (Includes Low Carb Keto Recipes for Beginners)

    By Antonia Rae

    ()

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    About this ebook

    You have probably heard about the ketogenic diet, and you may have even heard about the reset diet. But many people still do not know about the ketogenic reset diet. The ketogenic reset diet combines the power of the ketogenic diet with the reset diet, and stimulates fast and aggressive fat loss. More than any other popular diet that is being promoted.

    In this book, you will learn about the ketogenic diet, the reset diet, and then how you can combine the best elements of both diets, creating the ketogenic reset diet. You’re basically learning about three diets in one book. While the reset diet is a short-term diet, the keto diet is a long-term diet that will help you lose weight and sustain your new weight loss.

    Some of the chapters and topics that are discussed in this book include:

    - What a ketogenic diet is 
    - Why go Ketogenic? 
    - A 14-day ketogenic meal plan 
    - How to reset your metabolism 
    - Keto shopping list 
    - Keto meal prep 
    - Antonia Rae's Favorite Ketogenic tips and tricks 
    - 14 breakfast recipes 
    - 15 lunch recipes 
    - 15 dinner recipes 
    - 14 dessert recipes 
    - 15 snack recipes 
    - How to utilize exercise for maximum fat loss 
    - What foods and can and cannot be eaten on a keto diet 
    - And much more!

    Don’t wait any longer. Buy this book and start the ketogenic reset diet today and see how your life changes. This book will provide you with everything you need to know to get started. There’s also no shortage of recipes in this book, so you don’t have to worry about figuring out what to eat. Get this book today, and enjoy a new life tomorrow.

    LanguageEnglish
    PublisherAntonia Rae
    Release dateFeb 28, 2018
    ISBN9781386317937
    The Complete and Comprehensive Ketogenic Reset Diet Guide and Cookbook: Filled with Delicious Recipes Designed to Melt Away Body Fat in No Time (Includes Low Carb Keto Recipes for Beginners)

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      Book preview

      The Complete and Comprehensive Ketogenic Reset Diet Guide and Cookbook - Antonia Rae

      Introduction

      Congratulations on purchasing your personal copy of The Complete and Comprehensive Ketogenic Reset Diet Guide and Cookbook. Thank you for doing so.

      You can find a lot of information about numerous different kinds of quick-weight-loss diets on the internet. Every one of them will make the same kinds of promises; a slim figure forever, good health, and glowing looks. The downside is, they may be able to deliver on their promises, but they will not be long-lived.

      This is because these diets are made for short-term weight loss. The unfortunate truth is, 97% of dieters will end up gaining back everything they lost, with a few extra pounds thrown in for good measure. The best thing about the ketogenic diet is that it is less of a traditional diet and more of a lifestyle change.

      Most people will spend many years of their lives trying out different diets, and barely seeing any results. A 2007 study found that women will, on average, spend 31 years of their lives trying diets, while men come in, just under that, at 28 years.

      One of the biggest problems is that most diets require you to make major, unnatural changes to your eating habits. Most will also require a drastic drop in your caloric intake. Combined, these two issues mean that most people naturally revert back to their traditional eating habits over time.

      This book is here to show you a new diet, or, more accurately, a combination of two diets. These aren’t some fad diets, and the basics of the diet have been around for several decades. The ketogenic diet is not only a great way to lose weight; it has long been used to treat several types of health conditions.

      Not only will you find out about the amazing effects of the ketogenic diet, but you will also learn about the reset diet. The reset diet is a new way to start a keto diet. It helps to prime your body and metabolism so that you reap more benefits once you transition into the ketogenic diet.

      The popularity of the ketogenic diet is growing as we speak, and there is lots of research to back up its efficacy. So why should you wait any longer to try out something that you can actually succeed with?

      There are plenty of books on this subject on the market, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible. Please enjoy!

      What is a Ketogenic Reset Diet?

      First, let’s define what a ketogenic diet is. The ketogenic diet is also referred to as an LCHF (Low Carb, High Fat) diet, keto diet, or just low carb diet. As the name suggests, this diet is all about consuming a low number of carbohydrates and a lot of fat. Lowering your carb intake is the perfect way to lose weight, and keep it off for good. Even more importantly though, according to a growing number of studies, a low carb diet helps to reduce a person’s risk of developing epilepsy, Alzheimer’s, stroke, heart disease, diabetes, and much more.

      A ketogenic diet is very similar to other low-carb diets, such as the Atkins diet. A ketogenic diet helps to reduce insulin and blood sugar levels, making it a great diet for anybody with diabetes.

      While on the keto diet, the body will enter a metabolic state that is known as ketosis. When your body enters ketosis, the body will begin using ketones for energy instead of using glucose. Ketones are created by the liver from fat and are a steadier and more stable source of energy than glucose, which the body creates from carbs.

      Hitting ketosis after starting a ketogenic diet can take anywhere from three days up to a week. After your body has reached ketosis, you will start to use stored fat for energy, instead of carbs. The fat that your body uses for energy comes from what is already stored in your body, as well as the fats that you consume on a regular basis.

      A lot of people wonder how they can tell if their body has reached ketosis. You can first test for ketosis a few days after you start your diet. You can purchase ketone test strips that will tell you the number of ketone bodies that is in your urine. If the number of ketones in your urine is high enough, then you have made it into ketosis. With ketone test strips, any change in the color on the strip indicates that you have entered ketosis. You can find a pack of 100 ketone test strips on Amazon for around $10, so they are very affordable and won’t break the bank. It is often a good idea to test yourself a few times a week to make sure you remain at the optimal level of ketosis.

      However, you can tell if you have reached ketosis in other ways as well. Here are 8 additional signs that may indicate you are in ketosis (some for better or worse):

      Weight loss

      Bad breath

      Strong smelling urine

      Insomnia

      Decreased appetite

      Increased focus and mental acuity

      Abnormal bowel movements

      Short-term fatigue and physical performance (you can experience this as your body makes the transition from using carbs for energy to using fat for energy)

      There are four main types of ketogenic diets, and they are:

      SKD, Standard ketogenic diet: This is the basic low-carb, moderate protein, and high-fat diet. The macros are typically broken up into 5% carbohydrates, 20% protein, and 75% fat.

      CKD, Cyclical ketogenic diet: With this version of keto, you would eat a low-carb diet and cycle it with periods of higher-carb refeeds, like five keto days and then two high-carb days.

      TKD, Targeted ketogenic diet: This version of keto allows you to consume more carbs when you know you will be exerting more energy.

      High-protein ketogenic diet: This one works more like the basic keto diet except you consume more proteins. The ratio looks more like 5% carbohydrates, 35% protein, and 60% fat.

      Only the high-protein and the standard ketogenic diets have actually been studied. Targeted and cyclical keto diets are advanced options and are used more often by athletes or bodybuilders. This book will talk mainly about the standard ketogenic diet, although most of the principles will also apply neatly to other versions.

      A big reason why some people turn to a ketogenic diet is that of its ability to help reverse diabetes and prediabetes. Diabetes causes a change in a person’s metabolism and results in impaired insulin function and high blood sugar. Excess fat is closely linked to metabolic syndrome, type 2 diabetes, and prediabetes.

      One research study has found that the keto diet helped to improve insulin sensitivity by 75%. In another study, they found that 7 out of 21 type 2 diabetes patients were able to completely stop taking their diabetes medications when on a ketogenic diet.

      In another study that compared a keto diet with a diet high in carbs, the group that was on the keto diet lost 24.4 pounds, and the higher-carb group lost only 15.2 pounds. In this same study, 95.2% of the keto group participants stopped or reduced their diabetes medication, whereas only 62% of the higher-carb group stopped or reduced their medication.

      A big concern for a lot of people, though, when it comes to the ketogenic diet, is the amount of fats you’re supposed to eat. Lots of people hear the word fat, and they automatically think, But eating fat is bad! When in reality, several dozens of studies and meta-studies have looked at more than 900,000 subjects and come to similar conclusions: consuming monounsaturated and saturated fats have little to no effect on heart disease risks.

      Many fats out there are good fats and play an important role in our health. Fatty acids and amino acids are imperative to survival. Fats are a more efficient energy form, and every gram has around 9 calories, as compared to 4 calories per gram of carbohydrates and protein.

      An essential carbohydrate doesn’t actually exist as the body has contingencies in place, even for bodily processes that require carbs to function correctly. A keto diet helps to promote eating whole, fresh foods such as healthy fats, veggies, fish, meats, and oil. It also reduces the intake of chemically treated and processed foods that are commonly consumed in the standard American diet. The keto diet is a diet a person can easily sustain long-term. Why wouldn’t somebody enjoy eating a diet where you can have bacon and eggs for breakfast every morning?

      A keto diet focuses mainly on macronutrients such as fat, protein, and carbs, but you are also supposed to pay attention to calories. Calories, for those who do not know, are a unit of energy. When food is said to have 100 calories, it is telling you the amount of energy

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