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    Ketogenic Diet Cookbook: 100 Easy, Delicious and Quick Ketogenic Diet Recipes For Rapid Weight Loss and Healthy Living
    Ketogenic Diet Cookbook: 100 Easy, Delicious and Quick Ketogenic Diet Recipes For Rapid Weight Loss and Healthy Living
    Ketogenic Diet Cookbook: 100 Easy, Delicious and Quick Ketogenic Diet Recipes For Rapid Weight Loss and Healthy Living
    Ebook150 pages1 hour

    Ketogenic Diet Cookbook: 100 Easy, Delicious and Quick Ketogenic Diet Recipes For Rapid Weight Loss and Healthy Living

    By Clay Richard

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    About this ebook

    Do you want to lose weight rapidly? Do you want to lower your blood sugar levels and prevent several health challenges such as type II diabetes, heart disease, obesity and the likes? This ketogenic diet cookbook is a comprehensive guide for every beginner and ketogenic diet expert. This book offers an insight into the ketogenic diet with 100 delicious and easy to make recipes that will sustain you in ketosis.


    Each recipe has been sub-categorized into groups for easier access: Breakfast Recipes, Lunch Recipes, Dinner Recipes, Salad Recipes, Drinks, Side Dishes and Snacks.


    Start the ketogenic diet journey today with this book and enjoy delicious meals and optimum health.

    LanguageEnglish
    PublisherPublishdrive
    Release dateAug 22, 2018
    Ketogenic Diet Cookbook: 100 Easy, Delicious and Quick Ketogenic Diet Recipes For Rapid Weight Loss and Healthy Living

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      Book preview

      Ketogenic Diet Cookbook - Clay Richard

      Mozzarella

      Introduction

      Diet is the sum total of food consumed by a person. Your body adapts to whatever is given to it; that is the reason why what you eat has an enormous impact on your body and even your emotions. People diet for several reasons, such as for weight control, for weight loss, for health reasons, for nutritional reasons and to achieve optimal health.

      Finding the right diet that will be effective and give optimal results can sometimes be a daunting task. The ketogenic diet is that diet with outstanding results, which if correctly implemented yields instantaneous rewards.

      The ketogenic diet is a low carb high fat diet with several benefits such as: cutting down type II diabetes, obesity, Alzheimer’s disease and some types of cancer. The ketogenic diet also supports rapid weight loss.

      The ketogenic diet induces the production of ketones in the liver which is as a result of a carbohydrate-starved condition. In this situation, the body burns fat instead of glucose gotten from carbohydrates. This entire process is known as ketosis.

      Ketogenic Diet Benefits

      The ketogenic diet stimulates incredible weight loss due to the drop in the insulin level in the body. This results from the reduced intake of carbohydrates which the insulin processes to glucose, which is the simplest molecule that can be converted to energy. As the body is deprived of carbohydrate in high amounts, ketones are produced from the breakdown of fat. In summary, the ketogenic diet compels the body to burn fat as an energy source instead of glucose. Hence, rapid weight loss is achieved.

      The ketogenic diet helps to regulate blood sugar level in the body and control diseases and medical conditions such as type II diabetes, obesity, heart diseases, etc

      Fat is known to be a more reliable source of energy, thus, the keto diet is a more reliable source of energy for the body to run with keeping your body more vitalized all day.

      Keto diet enhances mental concentration. The ketogenic diet drastically reduces blood sugar spike, which in turn increases the focus and alertness of the brain.

      The ketogenic diet enhances the skin and prevents skin conditions such as acne.

      The ketogenic diet is a recommended diet for the treatment of epilepsy.

      Another benefit of the ketogenic diet is a stable and more positive mood. When excessive amount of carbs is consumed, the increased amount of sugar in the diet causes mood swing, irritability, tiredness and dizziness.

      The ketogenic diet fights cancer cells. Research shows that a high sugar diet may cause the rapid explosion of cancer cells. Therefore, a diet that eliminates processed carbohydrates and high amounts of sugar will be effective in fighting cancer.

      The ketogenic diet protects the heart from diseases. Healthy fats such as those found in olive oil, nuts, and fatty fish are good for the body and lowers the body’s susceptibility to heart diseases and even obesity.

      Reaching Ketosis

      On the keto diet, it is important to keep your carbs under 100 grams. The amount of daily carbs needed by the body to reach ketosis is dependent on the following factors:

      Age

      Height

      Weight

      These three factors differ from one individual to another and they determine the amount of carbs the body needs to reach ketosis and be sustained in ketosis. A ketone stick or blood ketone meter can be used to ascertain whether ketosis has been reached or not.

      Ketogenic Diet Types

      There are several types of ketogenic diet and these ketogenic diet types are based on the preference, needs of a person and recommendation of a dietician or doctor. The following are the types of ketogenic diet:

      1. Standard ketogenic diet: This diet is a low carbohydrate, high fat and moderate protein diet. It usually contains 75% fat, 20% protein, and 5% carbohydrate.

      2. Cyclical Ketogenic diet: This type of ketogenic diet goes in a cycle. This is based on recommendation. For example; 4 days of low carb meal consumption and 3 days of eating regular meals.

      3. Targeted Ketogenic diet: This type of ketogenic diet allows you to adjust carb consumption around whatever your desire is, such as shedding weight, health reasons and any other desired reason.

      4. High-Protein Ketogenic diet: In this type of ketogenic diet, there is a higher percentage of protein. The ratio is usually 60% fat, 35% protein, and 5% carbohydrate.

      I strongly advice that you follow a Standard Ketogenic Diet except you are a body builder, an athlete or on any medical condition that requires a change of diet outside the standard one.

      Ketogenic Diet On The Go

      While starting out on the ketogenic diet, there are always possible side effects and reactions as your body tries to adapt. Few people experience little or no side effects and you may just be part of that special few.

      Reactions such as dizziness, sugar cravings, irritability, poor focus, cramping, insomnia, headache, lethargy, irritability, constipation, and heart palpitations are some of the side effects for a ketogenic diet beginner. This side effects or reactions are normal for beginners who are just starting out on the diet. To bypass this period of side effects, you should add enough salt to your diet and consume more fluids.

      Above all, it is important to consult a nutritionist or doctor when starting out on any new diet. The nutritionist or doctor helps to

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