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    Keto meal Plan: 30 Days Keto Meal Plan For Beginners
    Keto meal Plan: 30 Days Keto Meal Plan For Beginners
    Keto meal Plan: 30 Days Keto Meal Plan For Beginners
    Ebook199 pages1 hour

    Keto meal Plan: 30 Days Keto Meal Plan For Beginners

    By Allyson C. Naquin

    3/5

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    About this ebook

    Have you tried countless diets in attempt to lose weight with no avail?
    Are you struggling with weight-gain, fatigue, and overall poor quality of health?


    If so, you are about to be amazed as this Ketogenic Diet Meal Plan Cookbook is about to turn that view upside down. The truth is getting healthy does not have to be a hectic process at all. In fact, you can achieve this with just a few simple lifestyle tweaks. 

    Of course, everyone is different, and the Keto Diet takes this into account as it is 100% customizable as long as you have the basics down, and what's even better is that you can combine this delicious lifestyle with Meal Planning techniques that will not only save you time but also largely help you cut back on that ever-growing grocery list. Still a little baffled? Don't worry, that is where we come in. 
     

    In this book Keto Meal Plan Cookbook, you will get:


    • A breakdown of Keto Meal Plans
    • A brief explanation, and guide to the Keto lifestyle
    • 105 delicious Keto Meal Plan recipes with easy instructions 
    • Nutritional breakdown of the number of calories, fat, protein, and carbs that they will add to your diet. 
    • And so much more! 
     

    Benefits of Embarking on the Essential Keto Diet Plan Include:


    • Enhanced Fat-Burning and Weight Loss 
    • Reduction in Blood-Sugar Level and Insulin Resistance 
    • Lower Cholesterol Levels
    • Improved Quality of Life 
    • Increased Levels of Energy
    • Lower Carb and Calorie Intake
    • Increased Resting Metabolism
    • Sustained Energy Throughout the Day Without Dips
    • And A Whole Other List of Positive Benefits! 
    Let's Not Wait Any Longer!

    Scroll Up and Click the Buy Now Button to get this book TODAY for a Healthier You!

    LanguageEnglish
    PublisherAllyson C. Naquin
    Release dateOct 16, 2018
    ISBN9781386268352
    Keto meal Plan: 30 Days Keto Meal Plan For Beginners

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    • 1/5
      Almost all of the recipes demand an Air Fryer. To me that’s not very inclusive. Disappointing. Sorry.

      2 people found this helpful

    Book preview

    Keto meal Plan - Allyson C. Naquin

    Introduction

    Ketogenic Dieting is far from novel in concept, with its practices having been presented in several forms and variations. Ketogenic diets share commonalities with the Atkin’s Diet and are similar to other popular diets, such as the South Beach and Paleo diets. In this blog, we’ll detail the ketogenic diet and its underlying principle, while outlining its function, operations, and ways for you to get started. Before we begin, we need to cover the bases by understanding the different categories of ketogenic diets that exist.

    The three types of ketogenic diets, which are very similar in nature, are the Standard Ketogenic Diet, the Targeted Ketogenic Diet, and the Cyclical Ketogenic Diet. The basis upon which each category varies is carbohydrate consumption, regarding limits and timing. The general reference for ketogenic diets that we’ll use is the website, TheKetogenicDiet.org, which, unless otherwise specified, points to the Standard Ketogenic diet. However, the information provided here is applicable to any of the three types of diets that you choose to follow.

    Chapter 1 - Defining the Ketogenic Diet

    Simply put, a ketogenic diet is one which leads the body to a state of ketosis, during which, to burn energy, the body is forced to utilize fats instead of carbohydrates. In order for this to occur, a ketogenic dieter must consume miniscule amounts of carbohydrates, sufficient amounts of proteins and a large amount of fats. By limiting the amount of carbohydrates, we consume, and hence, reaching a state of ketosis, we stimulate the liver’s breakdown of fat cells into ketones and fatty acids (two possible sources of energy).

    How Does the Ketogenic Diet Work?

    Like most other diets, the ketogenic diet greatly relies on the limitation of calories, which, in turn, leads to more energy being burnt than that which is consumed. This principle is the fundamental basis upon which diets are proven successful, despite the fact that the a calorie is a calorie notion is still debatable.

    One may ask why the ketogenic diet doesn’t simply focus on calories, instead of cutting down carbs. If most diet books focus on reducing fats, recommended by nutritionists, then, what is the benefit of choosing a ketogenic diet?

    To answer such an excellent question, ketogenic diets are based on hunger control, a factor that is not as effectively managed in many other diets.

    Ketogenic Diets Cause Regulated Blood Sugar Levels and Minimal Insulin Peaks

    Upon the consumption of carbohydrates, our bodies experience quick rises in blood sugar levels, as well as quick insulin responses, stimulated by the pancreatic gland. Insulin triggers the distribution of large quantities of glucose, which leads to yet another bout of hunger sensation. A low-carb diet, however, regulates low blood glucose levels and avoids major hunger peaks, caused by the consumption of carbohydrates. As insulin is the hormone that provides our bodies with directives for fat storage, it is important that we lower insulin levels in order to pull off a successful diet. Achieving this would mean that our bodies experience limited fat storage, and the process of fat lipolysis is better facilitated.

    Stay Full and Satisfied on A Keto Diet.

    Image result for blood sugar levels on keto

    Believe it or not, calorie control on a ketogenic diet is unbelievably easy. Following the guidelines of the diet, you’ll realize that most of your daily calories come from proteins and fats. Proteins and fats not only make for tasty meals but also keep you feeling full for longer periods of time. Once you finally ditch foods like simple carbs and refined sugars, you’ll realize that you have tons of room for filling up your 2000-calorie quota (or whatever your goal may be). As a matter of fact, with such wiggle room for keeping yourself full, many ketogenic dieters confess that they even find it difficult to meet their calorie-target!

    How to Succeed on a Keto Diet

    The key to keto-dieting is a balanced macronutrient ratio in which fats, proteins, and carbohydrates are consumed in their recommended proportions. It is advised that on your diet, you follow a 60:35:5 ratio of fats, proteins, and carbohydrates, respectively.

    The aim is to consume no more than 50g of carbs daily, but new dieters are advised to go as low as 20g per day. This ensures that, for starters, you achieve ketosis, and gradually, find your way around your new low-carb diet.

    We don’t think your being extremely watchful during your first few weeks is crazy. As a matter of fact, until you get the hang of the diet, we advise you to watch your intake as closely as a hawk. While you do so, you can seek the help of useful smartphone apps, such as ‘MyFitnessPal’ and ‘LoseIt!’, two of the most popular that you’ll find. Eventually, you’ll have a good idea of the amount of carbohydrates in foods, and you’ll learn to adjust your diet accordingly.

    How Do You Know You’re on Track with Your Keto Diet?

    Many dieters opt to purchase the Ketostix for monitoring ketone levels, as it detects the level of ketones present in your urine. Because, during ketosis, we excrete large amounts of ketone bodies (in sweat, urine, and breath), the Ketostix is helpful in determining whether or not our bodies have reached ketosis. Once the device detects a positive result, you can be sure of your success when it comes to maintaining a low-carb diet. As you become comfortable with managing your diet, you’ll be able to maintain ketosis with minimal effort.

    At that point, you can raise your carbohydrate intake and determine the maximum amount of carbs you can eat before offsetting ketosis. Don’t be mistaken. Ketosis doesn’t equal to keto success, as a successful ketogenic diet requires the maintenance of macronutrient ratios. Furthermore, your body needs enough protein for maintenance of muscle mass, and energy in order to keep your brain, muscles, and organs functioning.

    Let’s take a look at some of the macronutrients:

    Protein

    Protein is a tricky macronutrient because it can convert to glucose if too much of it is consumed. If you go over the moderate protein guideline, you run the risk of ruining ketosis by giving your body too much glucose to use as energy. Therefore, it doesn’t go ahead and use the stored fat instead. However, moderate amounts of protein are required because your muscles and tissues need protein in order to grow and repair. The recommended percentage of protein on a Keto diet is between 15 –

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