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    Quick Keto Meals: Easy Ketogenic Cooking In 30 Minutes Or Less
    Quick Keto Meals: Easy Ketogenic Cooking In 30 Minutes Or Less
    Quick Keto Meals: Easy Ketogenic Cooking In 30 Minutes Or Less
    Ebook164 pages59 minutes

    Quick Keto Meals: Easy Ketogenic Cooking In 30 Minutes Or Less

    By Ronnie Israel

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    About this ebook


    Maximize Your Kitchen Time!
    Enjoy Mouthwatering Keto Meals In Little Or No Time!
    The keto diet is one of the best eating diet plans for weight loss, diabetes, high blood pressure and overall health. Like many other diets, it requires sourcing for the right ingredients, detailed preparation as well as cooking to ensure keto-friendliness. This takes time; time that many people cannot afford in this modern busy world.



    Most of us are no strangers to being busy. We know the overwhelming feeling that accompanies us as we attend to one pressing task after the other. We are tempted to cheat even on our diet by ordering that convenience food. We just want to get into the kitchen and cook the best nutritious meals in a jiffy.



    "Quick Keto Meals: Easy Ketogenic Cooking In 30 Minutes Or Less" simplifies the process. It helps you make the most of your kitchen time by preparing keto meals from scratch within 30 minutes.  It offers about 100 mouthwatering quick easy-to-find recipes for breakfasts, appetizers, snacks, sides, dinners and desserts, all within 30 minutes of hands-on cooking. There is also valuable info on the keto diet for those who are just starting out.



    So why spend two hours making one meal when you can do so in 30 minutes?

    LanguageEnglish
    PublisherMayorline
    Release dateJul 21, 2018
    Quick Keto Meals: Easy Ketogenic Cooking In 30 Minutes Or Less

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      Quick Keto Meals - Ronnie Israel

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      INTRODUCTION

      A Keto Overview

      The Keto diet is one of the healthiest eating plans available. It is a low carb diet that emphasizes healthy fat consumption. On the keto diet, you eat very small amounts of carbs, medium amounts of protein but lots of fats. The principle behind this diet is to replace the body's regular energy source—carbs, with fat.  Typically, our body burns carbohydrates for energy. But when we starve it of its main energy source, the liver will produce ketones or ketone bodies from the stored fat in our body which will then be used as fuel.

      The keto diet has been around for almost a hundred years. It is definitely not a fad. Originally developed as an epilepsy treatment in 1924, the Keto diet has been proven to be effective for the treatment of many other symptoms and diseases, including cancer, diabetes, neurological conditions and acne. This diet works because it improves overall health through the metabolic shift from carbohydrate-based fuels to fat-based fuels and the resulting production of fat metabolism known as ketones. Our brain and body uses ketones to make energy by a metabolic pathway called ketosis. Ketosis is simply the term used to describe the state where the body has no more glucose to use for energy, so it automatically switches to ketone bodies, a more stable and steadier energy source.

      It states 3 days to 1 week to enter into ketosis. In ketosis, your body uses your stored fat and the fat you eat as your energy source. To achieve this, the amount of carbs in the foods you eat must be tracked and reduced to about 20-30 grams per day.  Your daily protein intake must be moderate so that it does not interfere with keto and of course your fat intake must be very high. On a keto diet, 70 to 75% of calories must come from fat; 20 to 25% from protein; and 5 to 10% from carbohydrate.

      Once you’re in ketosis for 4 to 7 weeks, you become ‘keto-adapted’, or as some call it, fat-adapted. At this stage, your glycogen (the stored glucose in your muscles and liver) decreases, and your water weight as well. But your muscle endurance will increase and you’ll experience higher overall energy levels. Additionally, once you are keto-adapted, you can increase your daily carb intake to 50 grams and still maintain ketosis.

      When on a keto diet, after a while, you will experience flu-like symptoms like headaches, nausea and irritability. This is due to low levels of sodium and electrolyes, which will also cause frequent urination. The key is to stay hydrated by drinking lots of water, up to 8 glasses a day. It also helps to add a little salt to the water. Pay particular attention to this, if you exercise or sweat a lot so as to drink more than the recommended water consumption. Furthermore, it is always advisable to see a medical professional before starting a ketogenic diet. This is particularly important if you take medications for blood pressure or diabetes as well as if you are pregnant or breastfeeding.

      Eating a low carb, high fat diet such as keto comes with tremendous long and short term health benefits. The long term benefits include reducing blood sugar and insulin levels which enables a reversal in type 2 diabetes and pre-diabetes; reducing blood pressure significantly, thereby reducing the risk of stroke and heart disease and, reducing triglyceride levels( fat molecules found in the blood), which can lead to heart disease. Additionally, the keto diet helps with weight loss and degenerative diseases such as Alzheimer and Parkinson. It also eliminates blood glucose spikes and crashes. Short term benefits include loss of body fat, higher energy levels all through the day and staying satiated after meals.

      Understanding Macronutrients

      Macronutrients come from carbohydrate, fat and protein. They are found in all foods. Our body converts macronutrients or macros to energy: carbs are converted to glucose; fats to fatty acid and protein to amino acids. Our body can use any of these for energy. While it is not necessary to count calories on a keto diet, it is important to know your macronutrient so that you can understand how they are being affected by caloric intake. For instance, you have 750 calories of sugar and 750 calories of 3 chicken breasts. The first one is primarily carbs while the second one is mostly protein and a little fat. Your body will convert and use up the carbs first, with little or no effort. However, it will take more time to digest the second meal. Therefore, for

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