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    Keto for Beginners: A Complete 21-Day Plan for Rapid Weight Loss and Burn Fat Right Now!
    Keto for Beginners: A Complete 21-Day Plan for Rapid Weight Loss and Burn Fat Right Now!
    Keto for Beginners: A Complete 21-Day Plan for Rapid Weight Loss and Burn Fat Right Now!
    Ebook322 pages2 hours

    Keto for Beginners: A Complete 21-Day Plan for Rapid Weight Loss and Burn Fat Right Now!

    By Stefano Villa

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    About this ebook

    Are You Ready To Lose Weight with The Keto Diet Easily? 

    Did you know you can lose weight when you eat fat instead of carbs?

    Losing weight is not easy. Yes, that's right. It requires the right knowledge, diet, and commitment. That's why this eBook will not only be something as your reference but it will also play a part on the journey to a healthier YOU. After 21 days, it is expected that you will be well-equipped with the right information while enjoying a whole new you – have already shed some pounds and built better confidence.

    You might be asking: "What is keto diet and will it work for me?"
    Well, to be able to understand if the keto diet will work for you, it is imperative to get to know first about its definition, benefits, and limitations. 
    Simply defined, a keto or ketogenic diet is an eating plan with high fat and very low-carb intake. This diet plan is composed of mostly fat and moderate protein. According to experts, the ratio can be stated as: fat (70-80% from daily total calories); protein (10-20%), and 5-10% carbohydrates.
    You might be dubious about this eating plan because of its high-fat content. But due to its low carbohydrate diet, fats are effectively burned and converted to energy. A lot of people who have experienced its benefits have talked about keto's great effects on their health, wellness and every day's performance.


    If you're in search of the best resource to lose weight rapidly – in a safe way – then, you've come to the right track. This book, "Keto for Beginners: A Complete 21-Day Plan for Rapid Weight Loss and Burn Fat Now!, does not only give information about keto diet but also provides a complete 21-day meal to follow. 


    Here's a sneak peak of what's inside of this book:
    What Keto is
    Which are the benefits and side effects
    What To Eat and not to eat
    A 21 Keto meal plan with tons of ketogenic recipes to choose from!
    Tip and tricks for a ketogenic lifestyle
    and a useful FAQ

    LanguageEnglish
    PublisherWhiteFlowerPublsihing
    Release dateSep 2, 2020
    ISBN9781386099833

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      Book preview

      Keto for Beginners - Stefano Villa

      Keto Diet and Weight Loss

      C:\Users\Lilia\Downloads\What is Keto_\3.png

      Do you remember the quote that goes You are what you eat? For sure, you will agree. When it comes to losing weight, there is actually no specific food that can make you gain or lose weight. It is the quantity of what you consume that contributes to shedding pounds from your body. On the other hand, the quality of foods you are eating is primarily the factor that will aid you in losing more body fat from your muscle mass. That is why being conscious of what we eat and becoming aware of what nutrients we are taking into our body must be part of our daily lifestyle. 

      This book, Keto for Beginners: A Complete 21-Day Plan for Rapid Weight Loss and Burn Fat Now! aims to give complete and helpful information when it comes to losing weight fast in the most effective way through a comprehensive ketogenic diet plan.

      As a beginner, everything about the ketogenic diet will be something that interests you. It will be a crucial factor as well if you will be aware of the theory behind low carb for losing weight. It has something to do with how your body naturally utilizes and stores energy from the food you eat.

      Just like an automobile, your body needs fuel to function properly. For the human body, glucose provided by carbohydrates is the preferred source of the body’s fuel. However, there are still other macronutrients (macros) that are required in the process of the body acquiring energy. These include proteins and fats. These two need to be digested and then broken down into building blocks which can be used by the body. This process does not happen at just a glimpse of an eye. It goes into a process – taking time and energy - longer than how carbohydrates are broken.

      Due to the long process, it is deemed that restricting carbs intake will command your body to rely on the other sources of fuel; therefore, you will burn additional calories to attempt getting the energy from your food, or, begin to burn more fats stored to turn into energy.

      However, ‘burning’ fat as fuel is not exactly the same as losing body fat. Commonly, the fats that you are burning to get energy is mainly from dietary fat in the muscles.

      Although there is some information that ketosis promotes weight loss alone, such arguments are not yet highly proven. So, if you’re planning to start a ketogenic diet to lose weight, you must be well-rounded first in calorie restriction.

      Here’s one thing you should remember: helping you shed pounds is the quantity of what you consume; helping you lose body fats over muscle mass if the quality of food you intake.

      But, can a keto diet really help in losing weight?

      Yes, and you can do it fast and effectively!

      Chapter 2: Why do you need to start a ketogenic diet?

      C:\Users\Lilia\Downloads\What is Keto_\2.png

      We’ve been hearing and reading a vast of information about ketogenic diet lately. It is an interesting topic because it is known as a low-carb and high-fat diet which aims to aid in cutting extra pounds. Make some searches online and you’ll be bombarded with countless of keto-related information. From theories to definitions, to diet plans, recipes, reviews, testimonials – name it - all are available in just some clicks on the Internet.

      Afraid to get overwhelmed? Well, too much information can lead to overload. Worse, you’ll get confused from among the tips, advice, and recommendations you will collect.

      Is Keto Diet for you?

      Especially if you are a beginner in a keto diet (or any type of diet), you need to get informed first about the fad before completely getting into it. It’s also crucial to acquire a reliable source of information from expert nutritionists, trainers, dieticians, and health professionals. Remember, not every diet is fit for everyone. As the saying goes, one man’s meat is another man’s poison. You need to make sure first what’s the kind of diet plan that will work best for you.

      You might still be asking yourself: why do I need to start a keto diet? Is this really something that can aid in losing weight – safely and effectively?

      Keto Diet in Losing Weight?

      If you’re still hesitating to get into and try the keto diet to lose weight, then the following reasons might convince you:

      If you enjoy high fat foods...

      Who says that you should avoid fats at all cost? Well, for sure you’ve heard that not all fats are bad for the body. As mentioned before, fats are essential to provide our body the fuel it needs to function efficiently. As mentioned by head trainer Lindsey Matthews from IdealFit, keto diet might be a great fit for you if you enjoy foods with higher fat content such as bacon, red meat, healthy oils, and avocados. According to her, when someone is gravely limiting carb intake and eat high-fat foods, then this can turn carbohydrates to fat consumption which can aid in promoting better fat burning in the long process.

      Therefore, if you want to rapidly lose weight without compromising your health and diet, then it’s a great idea to give the keto diet a try.

      If you have the body that can store fat well...

      It’s a big advantage if you have a big-boned body type, or what is also known as endomorph body if you want to start losing weight through a keto diet. This body type can keep carbs and amazingly store them as fat.

      This is one great reason why you should start a keto diet today; because if you already have the type of body that can greatly handle it, why not grab the opportunity?

      If you’re having aches and suffering from inflammation...

      Sugar is inflammatory, and due to the fact that ketosis uses fat instead of sugar for energy, a keto diet can be a big help in dealing with inflammation. Ketogenic foods help in reducing inflammation, according to experts. Foods from a keto diet plan can cease the surges of insulin due to unregulated levels of sugar. When there is an increase of sugar level in the body, this will lead to inflammation.

      And most of all, if you need to lose weight rapidly...

      Losing weight quickly may seem hard or impossible for some people. But when it comes to trying a keto diet, you need not to worry. This type of diet can actually work as a short-term solution. For instance, you’ve gained weight just recently and you’re looking for a way on how to shed off those extra pounds without too much doing walking or other exercises, then ketogenic diet will be the best solution you are looking for. Finding the best meal plan (which are now very much available) can get you back to your normal weight. Keto diet is a simple, yet effective way of giving yourself a healthier way of living and making the best out of it.

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      Chapter 3: What to Eat and Not to Eat

      C:\Users\Lilia\Downloads\What is Keto_.png

      Since a keto diet is utilized to lose weight in the purpose of achieving a healthy lifestyle, this must be done in accordance with the correct plan. Being on a ketogenic diet is not easy in the beginning. That is true, especially if you do not have an idea of what foods you should consume. In case you make an error at first, do not hesitate to make it up and be more aware of what foods you must have on the list.

      Listed below are the foods you should include and avoid when you have decided to get into a keto diet. This will be a very helpful guide to identify which ones to take and which ones to skip when preparing your shopping list.

      What does a Keto Diet Include?

      Protein

      Not all meats are allowed in a keto diet. You better choose organic meat if possible. Put in mind that too much protein in a ketogenic meal plan is not a good idea.

      Here’s a list on how you can acquire your protein for your ketogenic diet, the healthy way:

      Whole Eggs

      -  There are various ways on how you can prepare eggs like poaching, boiling, fried, deviled, and scrambled. Also, a lot of keto-friendly recipes for eggs are available too.

      Fish

      -  Preferred fishes for keto diet include cod, catfish, mackerel, snapper, tuna, trout, salmon, and others.

      Beef

      -  Select fattier cuts if possible. Beef can be consumed from ground, steak, stew, or roasted.

      Pork

      -  In a keto diet, you can enjoy pork chops, loin, ground pork, and ham. Make sure to be watching for added sugar as this may affect your diet.

      Poultry

      -  This includes duck, chicken, pheasant, wild game, and quail.

      Organ/Offal

      -  This is one of the best sources of vitamins and minerals which you can get from kidney, liver, heart, and tongue.

      Shellfish

      -  Include lobster, crabs, scallops, clams, oysters, squids, and mussels.

      Other Meats

      -  These may include lamb, goat, veal, and turkey. Always go for the fattier fat.

      Nut Butter

      -  Always go for unsweetened, natural nuts such as almond and macadamia butter.

      Bacon and Sausages

      -  Choose the best quality for these; make sure you check labels since they may contain added sugar and fillers.

      Fats and Oils

      Fats will be mostly the content of your daily calorie intake so be mindful on the kind of fats you will use as toppings, dressings, sauces, and oil for cooking.

      The wrong type of fats, when consumed, are dangerous to the body. An overview of the group of fats you should be well-rounded of include:

      1. Saturated Fats. You can have this type of fat on your keto meals. These include butter, coconut oil, lard, and ghee.

      2. Monounsaturated Fats. You can also enjoy these. These are healthy and can be found on avocado, olive oil, and macadamia nuts.

      3. Polyunsaturated Fats. First, get familiar with the natural and processed polyunsaturated fats. Of course, you need to choose the natural ones. Natural polyunsaturated fats which can be found in fatty fish and animal protein are good to be included in your diet. On the other hand, processed polyunsaturated fats

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