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    The Ketogenic Cookbook & Diet
    The Ketogenic Cookbook & Diet
    The Ketogenic Cookbook & Diet
    Ebook346 pages2 hours

    The Ketogenic Cookbook & Diet

    By KATHERINE JOHNSON

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    About this ebook

    Sadly, we have been given bad advice about diets for centuries now. Doctors, healthcare providers, and even nutritionists have believed and taught that “fat” is the number one problem in our diets. 

    The Ketogenic Diet will show you that eating good fats are not bad, but are, in fact, good for you. Conversely, all of those carbohydrates disrupt the metabolic system creating a crisis for our insulin and blood sugar. 

    The Ketogenic Diet promotes healthy living at its core. It helps one lose excess body fat in record time to start enjoying a happier life. This diet redefines healthy eating habits, and the fantastic thing is that it works. In addition to losing weight, there are a ton of health benefits.

    This is the diet that you need to try if you want to live a longer life, remain in optimum health and also cut down on excess body fat. To guide you, this book features a selection of recipes that will help you through the Ketogenic Diet.
    In addition, you will also find a detailed four-week plan that offers insight on what you need to do to get the most out of this diet. Read through this book carefully and get a good understanding of how the Ketogenic Diet is different and why it can work for you. 

    Live your best life and try out the Ketogenic Diet.

    LanguageEnglish
    PublisherLEOPOL PRESS
    Release dateJul 26, 2017
    ISBN9786069440414
    The Ketogenic Cookbook & Diet

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      Book preview

      The Ketogenic Cookbook & Diet - KATHERINE JOHNSON

      Copyright © 2017 by Leopol Press

      All rights reserved

      No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

      Legal & Disclaimer

      The information contained in this book is not designed to replace or take the place of any form of medicine or professional medical advice. The information in this book has been provided for educational and entertainment purposes only.

      The information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the author’s knowledge; however, the publisher and the author cannot guarantee its accuracy and validity and cannot be held liable for any errors or omissions. Changes are periodically made to this book. You must consult your doctor or get professional medical advice before using any of the suggested remedies, techniques, or information in this book.

      Upon using the information contained in this book, you agree to hold harmless the publisher and the author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this guide. This disclaimer applies to any damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action.

      Front Cover, Back Cover and Interior Design by Raphael Albinati (www.thebook.design)

      ISBN: eBook: 978-606-94404-1-4

      Contents

      Introduction

      Part 1 - Fundamentals of KETO Diet

      Chapter 1: What is the Ketogenic Diet

      Part 2 - Ketogenic Diet Recipes

      Chapter 2: Breakfast

      Chapter 3: Lunch

      Chapter 4: Dinner Recipes

      Chapter 5: Dessert Recipes

      Chapter 6: Ketogenic Snack Recipes

      Chapter 7: Condiments and Dips

      Chapter 8: The 4 Week Ketogenic Meal Plan

      Glossary

      Measurement and Conversion Table

      References

      Recipe Index

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      Gain access to advanced reading copies weeks before the books are available in stores.

      www.leopolpress.com

      Introduction

      For decades now, we have been getting advice on what to eat to stay healthy, be it from dieticians, health experts or your neighbor down the street. There are so many different diets that you can choose from today that it’s hard to figure out which is the best one for you.

      Nowadays, most diets consist of excessive carbohydrates, but carbs are one of the biggest contributors to the obesity epidemic. Carbohydrates make your body secrete insulin, which then stores the excess carbs as fat. Despite knowing this, many of the diets today recommend having more than 45% of your daily caloric intake from carbohydrates.

      The Ketogenic Diet is different because it recommends that you have no less than 60% of your daily calorie intake from fats and at least 15% from proteins. The Ketogenic Diet encourages the utilization of fats rather than glucose due to the low carbohydrate intake. The balance of the three main food groups is essential in ensuring that the diet plan works as it is supposed to, and the result is a healthier, happier individual.

      The Ketogenic Diet has been tried and tested repeatedly through the ages, and it has been found to be effective. It is not too rigid, and by choosing the right recipes, you can customize it to help you meet your goals for staying healthy and attaining a good fitness level.

      Set your goals now and give this amazing diet a try.

      Part

      1

      Fundamentals of Ketogenic Diet

      Chapter 1

      What is the Ketogenic Diet

      The Ketogenic Diet is not new and it is not a fad. It has been in existence for a long time as a treatment option for people who are suffering from epilepsy. Over time, it has been found to have another advantage - helping people lose their excess body fat. In fact, if you have been looking for a solution to losing weight strategically, then this is the perfect diet for you. It is simple to follow and highly sustainable, meaning that you can count on your results to last a long time.

      The Ketogenic Diet requires a low consumption of carbohydrates. In turn, the body reacts by burning up the excess body fat so that there is enough energy for it to reach optimum performance.

      The Ketogenic Diet is so called because of the metabolic condition that it looks to achieve, and that is known as ketosis. Ketosis is a basic process of metabolism that aids the cells in the body to burn fat, also called ketones. Ketosis helps the body survive during periods of hunger.

      Once you make the decision to try this diet, you can look forward to losing an incredible amount of weight. There are so many other advantages as well. One of these is your cholesterol levels, which will likely decline sharply since you have started burning the excess fat in your body. You will also find that your levels of high-density lipoprotein are elevated, which means that you will have plenty of good cholesterol. This in turn will bring down the bad cholesterol in your body.

      Not all Ketogenic Diets are the same, and it helps to know the differences so that you can choose one that is best suited to your needs.

      Is your body in Ketosis?

      Numerous people believe that the Ketogenic Diet is nothing but a low-carb diet. However, to be genuinely ketogenic, the diet needs to be low in carbohydrates, high in fat, and moderate in protein intake. The only way to truly know if your body is using fat instead of sugar, and therefore in ketosis, is to test it for ketones. There are various ways you can test for ketones:

      Breath: Acetone levels in your breath can be used to detect if you are in ketoses. The best way they can be measured is by using a tool called Ketonix, which is a little like a breathalyzer.

      Urine: Though it is not a very good way of checking for ketosis, you can also measure the acetoacetate levels in your urine using a tool called Ketosix. This is more effective once you have been on the Ketogenic Diet for a while.

      Blood: The best way to check if you are in ketosis is a blood test, using the Precision Xtra. This tool only needs a drop of blood to accurately measure the Ketone levels in your system.

      Urine strips are not as accurate as blood and breath tests because they only take stock of your general levels of ketones. Blood tests and Ketonix take a more exact reading. To know if you are truly in ketosis, blood or breath test results will read over 1 millimolar, showing that you are in ketosis.

      The History of the Ketogenic Diet

      True understanding of ketosis began in 1921 when Dr. Rollin Turner Woodyatt, a nutritional researcher, was studying the effects of starvation on the body, especially in those with diabetes. What he found was that there were certain compounds that became more common in blood, urine, and breath of healthy research subjects who had been fasting for long periods or eating food that was high in fat and low in carbohydrates. He called these compounds Ketone bodies, and he noted that they were used by the body as an alternative fuel source when there was no glucose present.

      Fast forward to 1924, and Dr. Woodyatt’s discovery was investigated further by a nutritional health expert called Dr. Russel Wilder. He was the one responsible for the Ketogenic Diet as we know it today. He believed that it would be most effective to limit the number of carbohydrates we eat and increase the intake of fat to raise the ketone levels in our blood.

      Dr. Woodyatt’s research led him to the Ketogenic Diet because he was looking for a way to help epileptic patients by giving them the benefits from fasting without actually starving them. He noticed that the principles of the Ketogenic Diet allowed the release of beneficial ketones while avoiding the unpleasantness of starving his patients. This was a breakthrough as far as nutrition is concerned.

      The ketogenic diet was the foremost and most effective therapy method for people with epilepsy until anti-convulsion drugs came along. Even though it did not cure everybody who tried it, its success made more nutritionists take a closer look, and they began to find other ailments that could be treated with the same diet. The research is still being carried out today; it is funded by numerous charities, such as the Charlie Foundation.

      Choosing your Ketogenic Diet

      You will find that you can choose one of three Ketogenic Diets, and the decision that you make is largely based on what you are hoping to achieve. If you are undecided, you can take time to try each of them until you find the one that works for you. You will find that your choice will be focused on how quickly you want to achieve your goals.

      The Standard Ketogenic Diet

      Of the different ways that you can explore this diet, this is perhaps the simplest. For the most part, you will be consuming a diet that is very low in carbohydrates, about 5% to 10% per day. When it comes to the other food groups, your protein intake will be moderate, falling between 15% and 30%. In addition, the amount of fat that you are taking in will consist of 60% to 75% of your daily intake.

      Targeted Ketogenic Diet

      This takes an organised approach to the Ketogenic Diet. With this approach, you will consume carbohydrates at various times. This is an excellent plan if you want to build up your muscles so that you can train them for growth. When you use this approach, you are able to slow down ketosis for a period of time.

      Cyclical Ketogenic Diet

      This version of the diet is incredibly similar to the standard Ketogenic Diet. The difference with this diet is that you will be in a position to feed your body with more carbs so that the glucose is replenished as needed. There is nothing strong and fast about the cycles in this version of the diet. The periods that you choose to go carb free are based on the goals that you are looking to achieve at the end of the diet. In addition, the intensity that you put into your training will determine your total weight loss.

      You are probably looking at these three options and wondering which one would be ideal for you. It is highly recommended by experts that you begin with the standard Ketogenic Diet so that you can get a feel for the way that your body will react to it. When you understand how you can make this diet work for you, then you can explore the two other options.

      Another factor that will determine which of these diets is what you are hoping to achieve. You may want to lose some excess weight, or perhaps you want to develop your muscles. These goals go together in all Ketogenic Diets, but the final results will vary based on your approach.

      With the standard Ketogenic Diet, you can count on losing a considerable amount of weight with minimum training for support. This is because your level of carbohydrate intake will be very low, and your body will have minimal glucose. It is the perfect plan to choose when you want to achieve excellent results in weight loss but are looking at putting in minimal effort.

      If you choose the targeted Ketogenic Diet, you are giving your body just what it needs to sustain itself with intense training. You will have enough energy to keep training several times each week. The levels of carbohydrates on this plan of the Ketogenic Diet

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