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    Ketogenic Comfort Foods: A Keto Cookbook with Your Favorite Home Cookin’ Recipes
    Ketogenic Comfort Foods: A Keto Cookbook with Your Favorite Home Cookin’ Recipes
    Ketogenic Comfort Foods: A Keto Cookbook with Your Favorite Home Cookin’ Recipes
    Ebook102 pages54 minutes

    Ketogenic Comfort Foods: A Keto Cookbook with Your Favorite Home Cookin’ Recipes

    By Laura Greenaway

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    About this ebook

    In the spirit of family, food, and good home cookin’, Laura Greenaway’s Keto Comfort Food Cookbook will bring all your favorite comfort food dishes to your dinner table, without compromising your health and fitness goals. 

    The Keto Comfort Food Cookbook contains:

    • Dozens of Ketogenic comfort food recipes – easy to prepare low carb recipes using rich, whole foods that nourish your body and your soul
    • An introduction to the science and benefits of the ketogenic diet
    • Practical tips to make the keto diet easy and fun
    • A complete shopping list to make preparation simple and straightforward

    This easy ketogenic cookbook will bridges the gap between those foods that bring us comfort and happy memories and the recipes that bring us the benefits of the ketogenic diet.

    Discover the simple, healthy, hearty recipes in The Keto Comfort Foods Cookbook and relive those happy memories and rich experiences with your family today!

    LanguageEnglish
    PublisherLaura Greenaway
    Release dateSep 5, 2017
    ISBN9781386706823
    Ketogenic Comfort Foods: A Keto Cookbook with Your Favorite Home Cookin’ Recipes

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      Book preview

      Ketogenic Comfort Foods - Laura Greenaway

      1. Keto Comfort Foods

      We all have our favorite classic meals that made it onto our childhood dinner table on those days we needed a little extra warmth or comfort. Maybe it was mac and cheese, or chicken noodle soup, or savory roast beef. Whatever it was, chances are you have some dishes that just remind you of home, that make you feel wrapped in love and full of warmth.

      In the spirit of family, food, and good home cookin’, this Keto Comfort Food Cookbook will bring all those comfort food dishes to your dinner table, without compromising your health and fitness goals. Many of these recipes are the type that would never make it into a keto diet without the creativity of our chefs and writers.

      The cookbook includes all your favorite class meals, each with a keto twist to make them both delicious and keto-friendly. It begins with an overview of the benefits and science behind the ketogenic diet, provides some practical tips and shopping lists, and then goes straight to dozens of delicious, easy recipes for breakfast, lunch, dinner, and dessert. Read on to relive your favorite comfort food moments and create new moments with your own family.

      2. The Ketogenic Diet: An Overview

      What Is The Ketogenic Diet?

      As far as I am concerned , one of the absolute best and most sustainable weight loss programs is the low-carb, high-fat ketogenic diet. The reason is deceptively simple. This diet addresses the ultimate underlying cause of weight gain: a hormonal imbalance.

      Our bodies normally rely on glucose for fuel. This reliance is the result of our moderate to high-carb diets. Carbohydrates are broken down to glucose, which then is converted into energy and transported to our muscles and organs.

      But when we restrict the carbs we take in, our stores of glucose go WAY down, and our liver starts to produce ketones. This process shifts our body towards fat utilization. In other words, with little blood glucose available to use as energy, our bodies have no choice but to burn fat for energy.

      A ketogenic diet can take many forms, but most people who follow this program restrict their carb intake to no more than fifty grams per day. Sources of carbs should come from whole foods, like vegetables, nuts, fruits, and dairy. Refined carbohydrates, like bagels, pasta, and cereals, should be avoided. And refined sugars, of course, should be avoided as well.

      Meals should mostly be made up of protein and some healthy fats, like olive oil, coconut oil, and avocados. If you’d like a little more guidance, I suggest you follow the 60/35/5 rule. Here, 60% of calories come from fat, 35% from protein, and 5% from carbs.

      Why Does A Low Carb Diet Work?

      OUR BODIES RELEASE a hormone called insulin in response to blood sugar (or blood glucose) fluctuations, which result from consuming carbs. When blood glucose levels increase, the pancreas releases insulin to move the glucose from the bloodstream into the cells where it can be burned for cellular fuel. If glucose is available for the cells to burn, they will burn it first, before burning stored fat. When the body’s cells become full of glucose and aren’t able to take in any more, the body converts any excess blood sugar into fatty acids and stores them in the fat cells.

      Of course, evolutionarily-speaking, the purpose of this storage is to allow the body to later access this stored fat for fuel when food becomes unavailable. However, where insulin levels have become chronically high, the fat stored in the cells can’t be broken down.  In other words, high insulin levels keep the fat in storage and the body dependent on glucose only for fuel. As a result, the body becomes very dependent on the glucose energy coming in from food.

      So what causes insulin levels to be chronically high? The answer is this: a chronically high consumption of carbohydrates. Carbohydrates—ALL carbohydrates—are broken down in the digestive system and eventually converted into blood sugar. When we eat high levels of carbohydrates, the body has to release much more insulin to move the resulting blood sugar.  The cells get bombarded with insulin, the body begins to rely on glucose for fuel, and the fat stores remain untouched.

      That’s why the ketogenic diet is such an important tool for long-term, healthy weight loss. Carb intake on a ketogenic diet is low, which causes the cells to retain their sensitivity to insulin. Hormones stay balanced, hunger is decreased, and the cells can burn fat for fuel, which provides more energy.  The body, in turn, accesses its stored fat and, as a result, you lose weight!

      The ketosis process and the benefits of the ketogenic diet are, of course, much more complex than this, but, for the purposes of this

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