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    The Essential Ketogenic Diet CookBook For Beginners: Your Guide To Low-Carb, High-Fat, Healthy & Weight Loss Recipes
    The Essential Ketogenic Diet CookBook For Beginners: Your Guide To Low-Carb, High-Fat, Healthy & Weight Loss Recipes
    The Essential Ketogenic Diet CookBook For Beginners: Your Guide To Low-Carb, High-Fat, Healthy & Weight Loss Recipes
    Ebook149 pages56 minutes

    The Essential Ketogenic Diet CookBook For Beginners: Your Guide To Low-Carb, High-Fat, Healthy & Weight Loss Recipes

    By Maria Wright

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    About this ebook

    Have you ever wanted to live the ketogenic lifestyle, lose weight and live a better and healthy life? If yes, this Essential Ketogenic Diet For Beginners is all you need to achieve that.


    The ketogenic diet is primarily aimed at a low carbohydrate, moderate protein and high fat intake, without any major food restriction. This diet will help you to lose weight effectively and in a healthy manner, by burning every accumulated fat in your body without any extra efforts.


    The Essential Ketogenic Diet For Beginners introduces you into the ketogenic world, with a comprehensive guide to understanding low-carb, high fat dieting, with a hundred easy to make and delicious recipes for you to choose from and enjoy.


    The recipes in this Essential Ketogenic Diet For Beginners CookBook has been grouped into various categories for easier understanding and seamless use.


    I look forward to hearing about your success story, cheers.

    LanguageEnglish
    PublisherPublishdrive
    Release dateFeb 10, 2018
    The Essential Ketogenic Diet CookBook For Beginners: Your Guide To Low-Carb, High-Fat, Healthy & Weight Loss Recipes

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      Book preview

      The Essential Ketogenic Diet CookBook For Beginners - Maria Wright

      Soup

      INTRODUCTION

      I want to commend you for embarking on this bold step on your journey to effective weight loss and better healthy living. I am so happy that this cookbook will be of great value to you, thank you again for downloading this Essential Ketogenic Diet CookBook For Beginners.

      A lot of people have attempted to lose weight by embarking on different, food restricting and healthy hazardous diets. Some others decide to undergo a routine of exercises that their body cannot adapt to, then they get frustrated and give up the idea of losing weight.

      Do these descriptions fit into your present experiences? Do you want to effectively lose weight in the easiest form ever without restricting yourself of your favorite meals and endangering your life to health hazards? Then the ketogenic diet is all you need.

      The ketogenic diet is the type of diet that can fulfil all these desires of yours, with its major focus on a low carbohydrate, moderate protein and high fat intake. This diet helps you lose weight in a healthy manner by naturally burning the fat in your body.

      This book will give you a comprehensive insight into the world of ketogenic, how it works, it's benefits, what to eat and not eat while on the diet with 100 easy to make, delicious and tasty ketogenic recipes for you to enjoy a better healthy life and weight loss experience.

      CHAPTER 1: KETOGENIC DIET; AN OVERVIEW

      What is the Ketogenic Diet?

      Ketogenic diet is a low carbohydrate, high fat, moderate protein diet, that allows the body system to produces ketones in the liver instead of glucose which is then used as a source of energy in the body. It is also referred to as a low carb diet, keto diet or low carb high fat (LCHF) etc.

      The major goal of a ketogenic diet is to burn the body fat as a source of energy thereby leading it a healthy and effective weight loss.

      What are Ketones & Ketosis

      We all know that the body needs energy to function properly and the primary source for this energy is from glucose, which is produced from the breakdown of high carbohydrate intake. So, when we reduce our intake of carbohydrate and consume more fats, the body converts the fats into ketones which are then used in place of glucose as our source of energy.

      This process is what is known as ketosis.

      Becoming Keto Adapted

      Being keto adapted is a state in which the body starts to burn fats instead of carbohydrate and produces ketones for energy. There are two main ways by which the body can be configured into becoming keto-adapted;

      1. Reduce excessive intake of carbohydrate food.

      2. Eat more of fats.

      Types of Ketogenic Diets

      There are 3 major types of ketogenic diets that are practiced. They are:

      Standard Ketogenic Diet: This ketogenic diet consists of low-carb, high-fat and moderate protein consumption. It usually contains 75% of fats, 5% of carbohydrates, and 20% or 5% of carbohydrates, 35% of proteins and 60% of fats, depending on if you want to embark on a high protein ketogenic diet.

      Cyclical Ketogenic Diet: The cyclical ketogenic diet contains a cycle; a period of ketogenic days followed by higher-carbohydrate days and then back to the low carbohydrate diets. For example, 5 days of ketogenic diet followed by 2 days of higher-carbohydrate.

      Targeted Ketogenic Diet: The targeted Ketogenic diet gives you the ability to influence your intake of carbohydrates within your workout times.

      Only the standard ketogenic diet and high-protein ketogenic diets have been studied, researched and usually recommended for beginners. The other two types of ketogenic diets are more complicated and are usually followed by athletes and bodybuilders.

      CHARPTER 2: BENEFITS OF KETOGENIC DIET

      Almost everybody can benefit from the ketogenic diet as there are lots of benefits that comes with the ketogenic diet. Listed below are some of these benefits:

      Weight Loss

      Control Blood Sugar Levels

      Natural Appetite Control

      Reduced Blood Pressure

      Increased Mental Focus

      Fights Against Epilepsy

      Increased Energy and Satisfaction

      Eliminates or Reduces Risk of Heartburn

      Reduced Body System Inflammation

      Rapid Weight loss

      Keto Flu

      Keto flu is a type of flu you experience when you are just starting afresh on a ketogenic diet but most times it fades out after some few days.

      Symptoms Of Keto Flu

      Nausea, insomnia, cramping, brain fog, dizziness, irritability, stomach pains, sugar cravings, muscle soreness etc.

      Reasons For Keto Flu

      The two primary reasons why new ketoers experience keto flu are:

      1. Ketogenic diet is a diuretic: Diuretic simply means an

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