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    Keto for High Metabolism: Beginner Guide to 52, Ketogenic, Metabolism Diet & Uses of Apple Cider Vinegar
    Keto for High Metabolism: Beginner Guide to 52, Ketogenic, Metabolism Diet & Uses of Apple Cider Vinegar
    Keto for High Metabolism: Beginner Guide to 52, Ketogenic, Metabolism Diet & Uses of Apple Cider Vinegar
    Ebook140 pages1 hour

    Keto for High Metabolism: Beginner Guide to 52, Ketogenic, Metabolism Diet & Uses of Apple Cider Vinegar

    By green leatherr

    ()

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    About this ebook

    This book contains proven steps and strategies on how to maintain the ketogenic way of eating and enjoy your favorite sweet treats sans the guilt. 

    This book will show you that even though the keto diet involves controlling the amount of carbohydrates you consume, it does not mean having to give up your beloved cakes and other sweet treats.

    In this book, you will learn plenty of recipes for keto-approved desserts, sweet snacks, and fat bombs that will blow your taste buds away with their almost sinful texture and taste. The best part is, these treats let you have your fill of healthy fats and sweets, and you still lose weight!

    Inside, you will find out how the 5:2 diet works and how it can help you achieve your weight goals in a short period of time. Watch yourself transform without making drastic changes in your eating habit. I've also included some tips and tricks to get you started.

    Also, You will find steps and strategies on how to use apple cider vinegar for health and beauty the natural way. In this book, you will find:

    Recipes for detox and weight loss

    Recipes for better skin health

    Benefits of ACV

    How to make apple cider vinegar at home

    This book will also teach you how this wonderful vinegar can help make you healthier, look younger and feel better.  From now on, you will no longer throw your apple peels and cores as you can turn them into something wonderful and important.

    LanguageEnglish
    PublisherGreen Leatherr
    Release dateJul 17, 2020
    ISBN9781393103776
    Keto for High Metabolism: Beginner Guide to 52, Ketogenic, Metabolism Diet & Uses of Apple Cider Vinegar

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      Book preview

      Keto for High Metabolism - green leatherr

      Chapter 1 The Keto Beginner’s Way of Living It Up

      Ketogenic Diet Basics

      What: The ketogenic diet is a healthy diet that involves eating food that are low in carbohydrates and are high in fat. A person who succeeds in maintaining the ketogenic diet discovers that losing weight is easier and more effective, although it should also be emphasized that living the keto lifestyle can help reduce your risk of many health conditions, including epilepsy, diabetes, Alzheimer’s, stroke, and heart disease.

      How: Once your body starts the ketogenic diet, it enters a state of ketosis that has it drawing energy to fuel its processes from ketone bodies rather than glucose. The advantage of this keto effect is that your body ends up using steady energy sources that are more stable than carbohydrate-derived glucose. You can expect your body to reach the state of ketosis within three days to one week in your diet. Your body will no longer be turning to carbs and will instead be utilizing your fat stores and consumed fat for fuel.

      Why: When following the ketogenic diet, your body will enjoy these long-term health benefits:

      Significant weight loss

      Reduced body fat

      Reduced appetite

      Lowered blood sugar and blood pressure levels

      Improved good cholesterol levels

      Decreased insulin resistance

      Lowered triglyceride (fat molecules in bloodstream) levels

      The ketogenic diet also allows you to enjoy these other benefits in your day-to-day living:

      Longer periods of feeling full after a meal

      Reduced craving for snacks

      Reduced likelihood to overeat

      More consistent energy levels

      Foods to Avoid on the Ketogenic Diet

      Low-fat food products, which often contain high amounts of carbohydrates and are usually highly processed

      Sugary food like ice cream, candies, cakes, cookies, smoothies, sodas, and fruit juices

      Sugar-free food products , which are highly processed and tend to contain high amounts of sugar alcohols that can affect your ketone levels

      Some sauces and other condiments, which contain unhealthy fat as well as refined sugars

      Alcoholic beverages, which have a high-carbohydrate content

      Unhealthy fats, including mayonnaise and processed vegetable oils

      Grains/starches like pasta, cereals, rice, and wheat-based products

      Tubers and root vegetables such as potatoes, parsnips, carrots, and sweet potatoes

      Legumes/beans, including peas, chickpeas, lentils, and kidney beans

      Fruit of all kinds, save for strawberries and other berries in small amounts

      Food Allowed on the Ketogenic Diet

      Fatty fish like salmon, tuna, mackerel, and trout

      Eggs (choose omega-3 whole or pastured)

      Meat, including red meat, chicken, turkey, steak, bacon, ham, and sausage

      Healthy oils such as coconut oil, olive oil (extra virgin), and avocado oil

      Nuts and seeds, including walnuts, chia seeds, almonds, pumpkin seeds, and flaxseeds

      Avocados (whole or made at home into guacamole)

      Low-carb vegetables such as tomatoes, peppers, onions, and greens

      Unprocessed cheese such as goat cheese, cheddar cheese, and blue cheese

      Cream and butter (preferably grass-fed)

      Salt and pepper as well as healthy spices and herbs

      Sample One-Week Meal Plan to Get You Started on the Ketogenic Diet

      SUNDAY

      Breakfast – Mushrooms, bacon, and fried eggs

      Lunch – Burger with cheese, salsa, and guacamole

      Dinner – Eggs and steak with salad on the side

      MONDAY

      Breakfast – Eggs and tomatoes with bacon

      Lunch – Chicken salad dressed with olive oil and sprinkled with feta cheese

      Dinner – Salmon and butter-cooked asparagus spears

      TUESDAY

      Breakfast – Omelet made with egg, goat cheese, tomato, and basil

      Lunch – Milkshake made with almond milk, cocoa powder, peanut butter, and stevia

      Dinner – Meatballs with vegetables and cheddar cheese

      WEDNESDAY

      Breakfast - Milkshake made with almond milk, vanilla protein powder, chia seeds, and stevia

      Lunch – Shrimp salad dressed with olive oil and topped with avocado slices

      Dinner – Pork chops, broccoli salad, and Parmesan cheese

      THURSDAY

      Breakfast – Omelet made with egg, peppers, onion, spices, salsa, and avocado

      Lunch – Celery sticks with guacamole, salsa, and nuts (a handful)

      Dinner – Vegetables and chicken stuffed with cream cheese and pesto 

      FRIDAY

      Breakfast – Yogurt (sugar free) topped with cocoa powder and peanut butter

      Lunch –Beef and vegetables, stir-fried in coconut oil

      Dinner – No-bun burger with egg, cheese, and bacon

      SATURDAY

      Breakfast – Vegetables and omelet made with egg, ham, and cheese

      Lunch – Nuts with sliced cheese and ham

      Dinner – Spinach, white fish, and egg, stir-fried in coconut oil

      Ketogenic Diet Friendly Snacks to Tide You Over Until the Next Meal

      Hardboiled eggs (1 to 2 pieces)

      Milkshake (use almond milk, nut butter, and cocoa powder to make it low-carb)

      Nuts or seeds (a handful)

      Olives and cheese slices

      Strawberries topped with cream

      Dark chocolate (90%)

      Guacamole with salsa and celery sticks

      Greek yogurt with cocoa powder and almond butter

      Fatty fish sticks

      Leftover lunch/dinner (a small plate)

      Quick Tips for Managing Keto Side Effects

      1. Dehydration and headaches

      During your first two weeks on the keto diet, your body makes use of its glycogen (sugar stores). As a result, water is released into your bloodstream and then excreted in your urine. Salts get passed out as well, which causes you to experience dehydration and headache. Keep your body dehydrated with plenty of water and replenish lost salts by drinking bone broths or sprinkling sea salt on your dishes.

      2. Leg cramps

      Benign and bothersome, these leg cramps brought on by the ketogenic diet is due to extremely low sodium levels in the body. Hydration with water and adding salt to your foods also help remedy this issue.

      3. Bowel habit changes

      This is a result of your body trying to adapt to your new diet, and you can expect it to get resolved within one to two weeks. Otherwise, you may not be eating sufficient fiber, so try adding more fibrous, non-starchy veggies, seeds, nuts, and legumes into your meals.

      4. Bad breath

      Your body excretes ketones in your urine, sweat, and breath, which explains the so-called keto breath. This condition is temporary and easily alleviated by chewing on sugar-free gum, using breath fresheners and mouthwash, and brushing your teeth more often.

      Strategies

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