Lara Clevenger - The Keto Meal Plan Cookbook: A 12-Week Health-Smart and Money-Wise Diet

Copyright 2020 by Lara Clevenger and Faith Gorsky All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or .

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation. Visit our website at www.skyhorsepublishing.com. 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Cover design by Daniel Brount Cover photo credit by Faith Gorsky Interior photographs by Faith Gorsky Print ISBN: 978-1-5107-4905-4 Ebook ISBN: 978-1-5107-4906-1 Printed in China ContentsINTRODUCTIONWhy You Should Meal Prep One of the biggest factors that helps many of us succeed with our diet of choice, whether it is a ketogenic lifestyle or something else, is planning ahead. Because even though we start out with the best intentions, life happens! Like those evenings when you unexpectedly have to work late and theres only thirty minutes to get one kid to soccer practice and the other kid to a music lesson; at this point, the drive-through window of the nearest fast-food place can start to look pretty good! But if youre a meal planner and either have leftovers in the fridge or something you can quickly pull out of the freezer, you can easily get a nutritious meal on the dinner table for you and your family. And lets get right to the point: some of the biggest reasons to plan and prep your meals are to save money and time, which meal prep allows! This book not only teaches you how to meal prep, but also takes the guesswork out of putting together a menuweve already done that for you.

All you have to do is follow it and start looking forward to home-cooked meals. Another perk that comes along with meal prep is reduced food waste because youre only buying what you need and youre making better use of leftovers. Last but not least, meal prep can be a great way to reach your health goals. When you plan ahead, youll know youre putting healthy foods into your body! Planning, prepping, and eating nutrient-dense meals can more effectively help you to reach your weight loss and healthy living goals. Meal planning and meal prep might initially seem like an overwhelming task and a chore, but in the end, it will make your daily life run smoother and actually open up more free time in the long run. Keto Basics What is keto? Keto is short for ketogenic, which in a nutshell refers to a state in which your body primarily uses ketones and fat for fuel instead of glucose and carbohydrates. How do we get into a ketogenic state? We do this by limiting our carbohydrate intake. How do we get into a ketogenic state? We do this by limiting our carbohydrate intake.

You might be wondering, How many carbs can I have and still be keto? That depends on many different factors, including height, age, weight, activity level, metabolism, and chronic conditions. Typically, people can consume 5 to 10 percent of their calories from non-starchy carbohydrates and still stay in ketosis. Of course, this may change if you decide to binge and eat 10,000 caloriessince thats a huge quantity of food, 5 to 10 percent of those calories from carbs may kick you out of ketosis. A common question is: How much fat do I need to eat to be keto? This is based on the individual, too! Some people do fine with as little as 65 percent of calories from fat, while others need to consume upwards of 80 to 85 percent of calories from fat to feel their best. And if youre using a keto diet to treat a disease like epilepsy, you may even be instructed to consume up to 90 percent of your calories from fat. Typically, the higher percentage of calories consumed from fat, the higher blood ketone levels are, and the higher your energy level and the better you feel.

However, there does seem to be an upper limit when it comes to maintainability. The higher the fat percentage in a diet, the harder it might be to maintain because that means youll need to supplement your diet with lots of added fats, which can become tedious or boring. Another important question is: What about protein? Once you find your sweet spot with the right amount of carbs and fat to maintain ketosis, protein fills in the rest. Protein or amino acids are the building blocks of our cells. They are integral to preserving lean body mass, which correlates to our metabolism. Typically, the leaner body mass (or muscle mass) a person has, the faster their metabolism is, which affects how many calories a person can burn at rest.

However, this may not be the case if you have a history of extreme dieting and you have lowered your resting metabolic rate, which is known as RMR (also known as metabolism). At this point, you might ask, Why would a person want to follow a keto diet? Many people turn to keto for weight loss when they hear their friends shouting from the rooftops about how its helped them lose weight. Well, weight loss is just one of the many benefits that you can reap from a ketogenic diet! Other benefits may include better blood work, sleep, skin, and digestion, as well as health improvements for those who suffer from anxiety and insulin resistance. Research is still ongoing to locate other health benefits that a ketogenic lifestyle may provide. Sources of Carbohydrates on a Keto Diet Because the goal of a keto diet is to limit carbohydrates and to use fat as a main source of fuel for the body, which carbs can you eat? Quite a few, actually! You can eat mostly non-starchy vegetables like asparagus, green leafy vegetables, broccoli, cauliflower, Brussels sprouts, artichoke hearts, cabbage, etc. You can even fit in starchier vegetables like carrotsif you do so mindfully and in smaller amounts.

Lower carb fruits like berries are also great! Additionally, fruit like coconut, olives, and avocado all work well on a keto dietnot only are they low in carbohydrates and packed full of vitamins and minerals, but they are also good sources of fat. There are other foods that you might not necessarily think of as containing carbohydrates, such as dairy. High-fat dairy products, like cream and yogurt, can still be consumed on a keto diet; just look for higher-fat options and unsweetened versions. Also, some types of seafood, such as shellfish, contain carbohydrates. These can be consumed on a keto dietmindfully. Nuts, seeds, and some legumes may also be consumed on a keto diet.

Many of these contain carbohydrates, some in higher amounts than others. We tend to steer clear of processed keto foods and opt for whole foods. If youre into convenience foods, note that many of them may contain carbohydrates in the form of sweeteners, fibers, sugar alcohols, and binders, so just be sure to track these ingredients when developing your keto meal plan.