Ketogenic Diet Instant Pot Cookbook: 100 Easy, Quick & Healthy Ketogenic Diet Recipes For Your Electric Pressure Cooker (Instant Pot Recipes)
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About this ebook
Preparing wholesome and healthy ketogenic diet meals becomes easy when you use the Instant Pot Cooker. The Instant Pot is the most sophisticated electric pressure cooking device existing on the market today and it makes it very easy and quick to prepare breakfast, lunch and dinner ketogenic meals.
The keto-diet is one of the most effective and proven diets for rapid weight loss. In this book you will learn; the ketogenic diet strategy, ketogenic meal plan and ideas, what and what not to eat on the keto diet, health benefits, understanding your body in ketosis and much more. This book contains 100 easy and quick ketogenic diet instant pot recipes, carefully written and outlined in a simple, detailed, easy to read, yet professional way. Each recipe contains a preparation time, cook time, serving size, well outlined ingredient list and a detailed method of preparation.
Start a ketogenic diet plan today; invest in your health, your future and your well being.
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Ketogenic Diet Instant Pot Cookbook - Thilda Aylett Gould
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INTRODUCTION
The ketogenic diet is a much reduced carb diet strategically designed to lower the body's insulin levels, hereby turning the body into a fat burning machine. The Ketogenic diet was initially aimed at controlling and treating epileptic patients in the early 1900s by some medical researchers. The Ketogenic diet (keto diet) induces an alternative source of energy and fuel for the body, gotten from ketones in the blood and not from glucose; the process of burning this alternative energy source from ketones as bodily fuel instead of glucose is known as ketosis.
When you are on a ketogenic diet plan, you are intentionally increasing your blood ketone levels until a definite peak is reached in your body which translates to a state of ketosis. This body condition causes very quick and steady weight loss until body weight becomes stable and healthy. Ketosis happens when fat is broken down by the liver into glycerol and fatty acids, a process known as beta-oxidation. Invariably, following a strict ketogenic diet routine ensures and compels your body into becoming a fat burning machine running on high fat-generated energy known as ketones instead of glucose.
The Ketogenic Diet Strategy
The regular ketogenic diet strategy emphasizes eating 75% fat, 20% protein and 5% carbs. For some people a modified ketogenic diet strategy still helps to induce rapid weight loss in a safe and less drastic way. Few people may not be able to handle the drastic reduction of their carbs calorie intake to 5%, and that should not make them rule out the ketogenic diet completely. A revised ketogenic diet option can be followed.
Ketogenic diet specialists advise that children on a strict keto diet should be strongly supervised, including persons with existing diabetes or high blood pressure conditions or those who are on medical prescriptions. An adult who is physically fit and healthy can follow a strict ketogenic diet plan without much supervision; hence they are sensitive to strange warning signals of harmful side effects resulting from the diet, like brain fog and so much tiredness that exceeds 5-7 days. Basically the ketogenic diet helps to rid the body of sugar and carbohydrate saturated foods, and in turn enhancing the body's ability to burn fat rapidly.
The Keto diet eliminates glucose gotten from high carbohydrate diets that we eat. Naturally, the body runs on glucose also known as sugar as a source of energy, and since glucose can't be produced in the body (it is accumulated in the liver and muscle tissue for a 24 hour period, after being gotten from food sources), the body starts to run on accumulated body fat instead. The ketogenic diet eliminates the presence of glucose, resulting in the switch of energy sources by the body, hence the fat burning miracle!
The Keto Diet Meal Plan & Ideas
The more you become a keto diet devout, the quicker your transformation into ketosis. Make sure you don't eat beyond 15g of carbohydrates every day. Your carbs should come from dairy, nuts and veggies. The entire ketogenic diet plan is hinged on how well you can dutifully eat right (ketogenically).
What Not To Eat?
Starch: legumes, beans, potatoes, etc.
Tubers: yams, potato, etc.
Refined Carbs: wheat, cereals, pasta, bread, etc.
Sugar: maple syrup, agave, honey, etc.
Fruit: oranges, banana, apples, etc.
Grains: cereals, rice, corn, wheat, etc.
What To Eat?
Fats: saturated fats, high fat salad dressing, coconut oil, etc.
Berries & Avocado: blackberries, raspberries, etc
Sweeteners: monk fruit, erythritol, stevia, etc.
High Fat Dairy: butter, high fat cream, hard cheese, etc.
Seeds & Nuts: Sunflower seeds, walnuts, macadamias, etc.
Leafy Greens: kale, spinach, etc.
Vegetables (above the ground): cauliflower, broccoli, etc.
Meats: eggs, poultry, lamb, beef, pork, fish, etc.
The Ketogenic Diet & Health Benefits
The ketogenic diet is a medical sensation with an established rapid weight loss reputation. Beyond weight loss, the ketogenic diet plan helps to control and treat several medical conditions; such as reducing the risk of type 2 diabetes, likely cancer protection, protection against heart disease risk factors, drastic drop in your body's insulin levels, reduction of blood sugar, improved focus and concentration, improved and sustained satisfaction and energy, treatment of epileptic patients, treatment of skin texture and skin health, and the general well being and health of the body.
The Ketogenic Diet And Your Body
The ketogenic diet changes your metabolism, translates your body into ketosis and makes you into a fat burning machine from a sugar burning one. This spells a major and important change for your body's system, which means you are most likely bound to experience some indications, known as the keto flu. The symptoms of the keto flu may include some or all of the following.
1) Temporary bad breathe
2) Temporary loss of libido
3) Mood swings
4) Workout weakness
5) Digestive conditions, such as constipation
6) Sleeplessness, and
7) Tiredness.
Luckily, not everyone is susceptible to these indications or side effects and most times, the side effects don't last beyond 7-14 days. Naturally, the indications, side effects and symptoms fade away as your body adapts to the new ketosis state.
This book contains 100 Easy, Quick & Healthy ketogenic instant pot recipes carefully written to make the keto-life an easy one; enjoy!
PORK
Keto Pork-Stuffed Calabacita Squash
Preparation Time: 15 minutes
Cook Time: 1 hour 30 minutes
Serves: 6 servings
Ingredients
1 pork tenderloin
1 (divided) tbsp cumin, ground
1 tbsp (divided) chili powder
1 1/2 tsps (divided) fine sea salt
1 (divided) tbsp garlic powder
14 1/2 oz. canned tomatoes, diced
1 tbsp coconut oil, ghee or butter
6 calabacita (or tatuma
) squash, seeded
Garnish With
1/4 cup cilantro, fresh chopped
Chipotle Cream Sauce Ingredient
3 tbsps fresh lime juice
1/3 cup canola-oil free mayo
1 1/2 tsps chipotle or chili powder
Method
1. Combine sea salt, garlic, cumin and chili powder into a mixing bowl.
2. Divide mixture into 2 parts.
3. Generously season pork tenderloin with one part of the seasoning mixture.
4. Add butter into the insert of an instant pot.
5. Select the saute
setting on the instant pot to melt the butter.
6. Place seasoned tenderloin into hot and melted butter until browned.
7. Brown pork tenderloin for 3-4 minutes on each side until pork meat is evenly browned.
8. Select the cancel
setting and add 4-6 cups water.
9. Close the lid of the instant pot, and set vent to sealed
.
10. Select meat/stew
setting on the instant pot, select a 50 minute cook time and cook on high.
11. Once the cook time has been reached, select the cancel
setting and allow pressure be released naturally for 30-60 minutes, until the float valve drops down.
12. Open the instant pot lid.
NOTE: Make sure pressure has been released before opening the lid of the instant pot.
13. Serve and enjoy.
Keto Mexican Pork Carnitas
Preparation Time: 5 minutes
Cook Time: 55 minutes
Serves: 11 (1/2 cup) servings
Ingredients
2 1/2 lbs. (trimmed) pork shoulder blade roast, boneless
Black pepper, as necessary
2 tsps kosher salt, as necessary
1 1/2 tsps cumin
6 (cut into sliver) garlic cloves
1/4 tsp dry oregano
1/2 tsp homemade sazon
2-3 chipotle peppers in adobo sauce (as necessary)
3/4 cup low sodium chicken broth
1/4 tsp dry adobo seasoning (such as Goya)
2 bay leaves
1/2 tsp garlic powder
Method
1. Sprinkle pepper and salt over the pork.
2. Add seasoned pork into a big skillet, for 5 minutes thereabout, over high-heat until generously browned on all sides.
3. Take browned pork off heat and set aside to cool.
4. Carve 1" deep holes into the pork with a sharp knife and place garlic slivers into the holes made.
5. Evenly season the pork with garlic powder, adobo, sazon, and cumin on all sides.
6. Add seasoned pork, bay leaves, chipotle peppers and chicken broth into the instant pot, stirring until combined.
7. Close the lid of the instant pot, and set vent to sealed
.
8. Select manual
setting on the instant pot, select a 50 minute cook time and cook on high.
9. Once the cook time has been reached, select the cancel
setting and allow pressure be released naturally for 20 minutes thereabout, until the float valve drops down.
10. Open the instant pot lid.
NOTE: Make sure pressure has been released before opening the lid of the instant pot.
11. Remove pork from the instant pot and shred with 2 forks.
12. Transfer shredded pork into the cooking juices and get rid of the bay leaves.
13. Check for seasoning and adjust cumin and adobo as necessary.
14. Serve and enjoy.
Kalua Pork (Instant Pot Keto)
Preparation Time: 5 minutes
Cook Time: 1 hour 40 minutes