Andrea J. Clark - The Ketogenic Diet
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Do you feel like youve tried everything to lose weight, but the weight keeps coming back? What if I told you that there is a diet that will melt the fat right off of your body while you get to feel full and eat delicious food? Incredibly, its possible! This book is a comprehensive guide that helps you lose weight, boost your energy levels, and uncover the best version of you. Here Is A Quick Preview Of What Youll Learn: How to Lose Weight Fast with Keto. How to Use The Keto Food Pyramid to Make Smart Diet Choices. What Foods to Eat and What to Avoid. The Health Benefits of the Ketogenic Diet. Three Different Types of Ketogenic Diet. What to Expect Along the Ketogenic Journey. Useful Tips to Get the Most Out of Keto. A 7-day Ketogenic Meal Plan to Kick-Start Your Weight Loss. Keto-friendly Recipes That Breakdown Calories, Carbs, Fat and Proteins Content. And Much More! The Bottom line: If you truly want to melt away fat off your body and keep it off, then you need to read this book! The Ketogenic Diet will help you lose weight effectively without much exercise, boost your metabolism and bring up your energy levels for your day-to-day life. Are You Ready to Become the Best Version of Yourself? Get Your Copy of The Ketogenic Diet Now!
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Ketogenic Diet
The Ultimate Guide to Living the Ketogenic Lifestyle
By
Andrea J. Clark
Copyright 2017 by Andrea J. Clark
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.
Disclaimer
This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the author and the publisher are not engaged in rendering medical, health, or any other kind of personal or professional services in the book. The reader should consult his or her medical, health or other competent professional before adopting any of the suggestions in this book.
The author and publisher are not responsible for the results that come from the application of the content within this book. This applies to risk, loss, personal or otherwise. This also applies to both direct and indirect application of the information contained in this publication.
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Table of Contents
Introduction
Youre curious about the Ketogenic Diet, and youre wondering if its for you. Youre a little or a lot overweight but ready to lose it. You want to get your diet, your body, and your life back under control again. You want high energy and fat loss without having to feel hungry all the time, because youve been down this road before. Youve restricted your diet, counted calories, and maybe even cut out gluten. You lost some weight, but then you gained it right back. Youre tired of feeling hungry, worn out, and riding a roller coaster of weight loss and weight gain.
What if I told you that there is a diet out there that will melt the fat right off of your body? At the same time, you get to feel full and eat really delicious food. It may seem hard to believe, but its true! The diet is called the Ketogenic Diet.
What is the Ketogenic Diet? Its a simple concept based on one truth. Its something weve all been getting wrong for years. But dont worry! Its a simple idea. Once you can unlearn this simple idea, youll feel the weight fall off of your body. What is this simple fact? Eating fat doesnt make you fat.
I know! Crazy, right? All these years you bought low-fat milk, and low-fat cheese, thinking you were making the healthy decision for your health and your family. But actually, its all those processed foods, those extra sugars, and all those carbohydrates that have been making you fat.
Thats right. Cutting out carbs, not just gluten, not just bread or pasta, but almost all carbs, and replacing them with high-fat foods will lead to weight loss.
It may sound crazy, but through the chapters in this book, youll soon find that this diet is science backed, logical, and easy to follow. Read the book, then make the commitment for 30 days to follow Keto and see all the changes you can bring into your life.
Who Shouldnt Try the Ketogenic Diet
A quick word of caution before we get started: the Ketogenic diet, although miraculous, is not for everyone. Most people can safely use the Ketogenic diet for weight loss, but there are a few groups who should steer away from Keto. These groups include pregnant women, breastfeeding women, and people who are on hypo-causing medication including insulin, sulphonylureas, and glinides.
How to Use This Book
In the chapters of this book, you will be guided step-by-step to a complete understanding of the Ketogenic diet. Youll know how it works, why it works, what foods to eat, and how to eat them. Youll learn tips and tricks, and find the answers to all your burning questions about Keto. Also, at the end of the book, Ive included a 7-day meal plan to help you get started.
Im so excited for you to read this book and discover the absolute miracle of the Ketogenic Diet. Ive been Keto for over a year and it has absolutely revolutionized my weight loss, health, and vitality. I hope youll join me on this journey, and by the end of the book, I challenge you to make a commitment to Keto for 30 days. After that, youll never look back!
Chapter 1: The Ketogenic Diet Made Simple
At this point, you may be thinking, thats wonderful that this diet gets such great results, but Ive been down this road before, and diets dont work.
Sure, normal diets dont work. Counting calories all day every day while you work your body to exhaustion at the gym; that doesnt work. But there is a diet that does work. There is a diet that allows you to eat until you feel full, exercise enough but not too much, and will give you unbelievable results that stand the test of time.
What is this miracle diet? You guessed it! Its the Ketogenic diet. The Ketogenic diet has worked for people all across the world, and is gaining in popularity every day. You can find forums full of people online supporting each other and leading each other to success on this incredible diet.
Im here to tell you about the Ketogenic diet because I am one of those people. A few years ago I was overweight, tired, and miserable. Id tried several diets in the past, had moderate success, but I always gained the weight back, without fail. Then a friend introduced me to Keto, and everything changed. Suddenly I was eating delicious food, feeling full, and losing weight. And as of right now, Ive maintained my goal weight for over a year.
If you want to have the same experience I had, keep reading. Im here to share with you everything that I have learned and researched, so that you can bring the Ketogenic diet into your life, and start seeing results.
The Basics of the Ketogenic Diet
Put quite simply, the Ketogenic diet is a high-fat, low carb, moderate protein diet. Got it? Great. Now lets get into the specifics. It is really quite simple. Once you get started on it, youll find it to be very intuitive.
All human bodies require three main macronutrients to survive: carbohydrates, proteins, and fats. For years, we have been taught that we need to eat a high carb, moderate protein, and low fat diet. But what has that really lead to? High rates of obesity, sickness, and poor health across the board. Eating high carb leads people to go on binges, eating too much, and making themselves sick. What if we change our thinking, and entirely change the focus of our diets?
The Keto diet changes the focus from carbs to fat. On a Keto diet, you want your intake to be very high-fat, with close to zero carbohydrates. Most Keto practitioners eat 80% of their daily calories from fat. So what does that look like?
1 gram of fat has 9 calories. So if youre operating on a 2,000-calorie diet per day, you need 80% of that to come from fat. 80% of 2,000 calories would be 1,600 calories, or 178 grams of fat per day. Dont worry, there isnt this much math involved in day-to-day Keto eating!
Okay, but what about the other two macronutrients? On a Keto diet, youll eat 80% fat, 15% protein, and only 5% carbs. Lets continue with our 2,000-calorie example. 1 gram of carbohydrates and protein both have 4 calories. On a 2,000-calorie diet, youll want 15% to be protein, which works out to 300 calories, or 75 grams of protein. Carbs are even less 5% of your 2,000 calories. That ends up being only 100 calories, or 25 grams of carbohydrates.
So in a typical Keto day, youll eat 178 grams of fat, 75 grams of protein, and 25 grams of carbohydrates. If youre feeling a bit overwhelmed, dont worry, were going to do the hard work for you. At the end of this book, weve included a meal plan and list of meal suggestions so you can easily stay within these guidelines.
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