Mandy Cook - The Complete Keto Diet Cookbook For Beginners 2019: Quick & Easy Recipes For Busy People On The Ketogenic Diet With 21-Day Meal Plan

Table of Contents The Complete Keto Diet Cookbook For Beginners 2019 Mandy Cook Copyright 2019 | All Rights Reserved.
INTRODUCTION I have struggled with my weight almost my whole life, since my teenage years. I've been on a diet since I was 14. I was always hungry; I didnt have a good nights sleep and energy for my daily tasks and activities. Shortly after that, I got stuck in a cycle of yo-yo dieting or weight gain followed by weight loss. I spent many years feeling out of control with my eating. I felt that I was disconnected from my own body and I didnt listen to it but I cannot help myself.

As a teenager of 16, I struggled with depression. I felt devastated; my friends could not understand how this straight-A student and beautiful girl could have any mental problems. In addition, my parents did not understand what I was going through; they thought I went through a phase like other teens with fluctuating emotions. Later, when I was in college, my struggles continued. I was dieting, sometimes successfully sometimes not. It is like a hamster on its wheel! When I graduated college, I had everything I thought I wanted.

Nevertheless, I wasnt happy. I had an almost phobic fear of food, especially greasy food, nuts, and fatty cheese. This belief about fats is based on a common fact that we have heard so many times so we just assume it is true. It is like many other ideas that fall into the category of myths that are totally wrong! Ironically, natural food, including natural fats, is good for the human body. In theory, if you want to lose weight, you should burn more calories than you eat; you should also pay attention to regular physical activities, take the stairs instead of elevators, walk an extra 30 minutes a day, blah, blah, blah Easier said than done. In practice, we should analyze many factors to understand that there are often more than one cause of weight gain.

Psychological factors, genetic predisposition, food addiction, high insulin levels, hormone imbalance, and neurologic problems all may play a part. When I look back on my life, I see low self-esteem and misery. I also thought that cooking at home is time-consuming so I regularly ordered food delivery. I decided to stop torturing myself and break the starve-binge cycle. I decided to be happy! Everything in your life is a reflection of a choice you have made. If you want a different result, make a different choice, said Anonymous.

So, I asked myself, What make you feel persistently hungry, despite eating enough food and three meals a day? What are you doing to your body!? What should you do if you want to feel and look your best? These questions were complicated for me, but deep in my heart, I knew that the answers were simple. Luckily, I found the answers and heal my relationship with food. Three years ago, I had discovered a low-carb dietary regimen. It is a low carbohydrate, moderate protein, and high fat based diet. Basically, I can eat meat, poultry, eggs and dairy on a keto diet and avoid rice, grains and legumes. I was skeptical at first, it sounds too good to be true! Fortunately, I was proven wrong, this nutrition plan is better than Ive ever expected.

My goal with this recipe collection is to show you an easy but effective way to kickstart a ketogenic diet. Also, I wanted to use my experience and knowledge to encourage you on your keto adventure with all ins and outs. After years of struggle, I feel optimistic and inspired to pay it forward and help others to find their path to a happy life. If you feel overwhelmed or intimidated, whatever you are going through, I am here to tell you that everything is possible; so, never give up. If I can do it, you can too!
What is the Keto Diet? According to Wikipedia, A ketogenic diet is a diet that derives most of its calories from fat and only a small number of calories from carbohydrates. The diet forces the body to burn fats rather than carbohydrates for energy.

Normally, the carbohydrates you eat are turned into glucose in the body, which is used for energy around the body and in the brain. But, if you don't eat enough carbohydrates, your body has a back-up system of burning fat instead. The liver can use stored fat and the fat you eat for energy. Stored fat is broken into two parts, fatty acids, and ketone bodies. Ketone bodies power the brain instead of glucose. This state of having a lot of ketone bodies in your blood is called Ketosis .

When I discovered a keto lifestyle, something about it really inspired me to do detailed research. I read a lot of articles and studies, seeing real people getting real and great results; then, I put theory into practice and Voil! I did it! And I did it well! A month after starting this amazing lifestyle, my life completely changed. I started following a ketogenic diet with a daily calorie breakdown of 5% carbs, 20% protein, and 75% fats. I also tried to stay within my calorie needs. It is not difficult since a common symptom of this diet is the feeling of fullness. The appetite suppression may be linked to a higher intake of fat and protein.

My ultimate goal was to boost the bodys metabolism to speed up my weight loss. Besides being in ketosis, I tried to make some changes to help rev up my metabolism. Some of these changes include eating a good breakfast, doing simple exercises to build muscles, eating protein with every meal, drinking green tea, and adding hot peppers to my meals. Do not skip meals is one of the best tips Ive ever heard since skipping meals, especially breakfast, can cause the metabolism to slow down. Once I reached my ideal weight, I tried to rotate very low carbohydrate days with higher carbohydrate days so I can say that simple plan works for me. Alternatively, you can keep on with your keto lifestyle, but you can eat a little more food for weight maintenance.

You can add a little more protein but keep carbs low. You can add more carbs only before and after workouts. It is advisable to go slowly, and raise your daily carb limit by 10 to 20 grams for a week or two, and stick with Paleo foods. In this phase, you can eat carbs that are nutrient-dense and fiber-rich such as carrots, peppers, potatoes, turnips, pears, bananas, oranges, and strawberries. Another great way to maintain your goal weight is to combine intermittent fasting with muscle-gaining keto. The key is just to find that perfect amount of food for your body, age, and activity level.

Most people, including me, do not have to be in ketosis to stay at a healthy weight, as long as they stick with a low-carb diet such as Paleo, LCHF or low-carb Mediterranean diet. Almost four years into keto, I am maintaining my ideal weight, feeling freedom from food like the one I have never had before. Pro Tip: Choose nutrient-packed foods that can satiate you easier, and automatically, you will eat less. What to Eat on a Ketogenic Diet? I created a detailed keto-friendly food list so you can keep it in your shopping bag. Vegetables : Lettuce (all types), greens (spinach, Swiss chard, collard, mustard greens, kale, and turnip); mushrooms, onion, garlic, asparagus, arugula, avocado, celery, squash, kohlrabi, bok choy, radishes, broccoli tomatoes, cauliflower, zucchini, eggplant. In moderation: artichokes, Brussels sprouts, broccolini, cauliflower, cucumbers, green beans, cabbage, okra, snap peas, snow peas, and fennel.

Fruits : Blackberries, cranberries, raspberries, lemon, lime, coconut, and tomatoes. Meat & Poultry : Beef, pork, game, lamb, and veal, chicken, turkey and duck. Ground meat : Pork, beef, turkey, and mixed ground meat. Lunch & Deli Meats : Bacon, pancetta, pepperoni, salami, soppressata, chorizo, ham, pastrami, prosciutto, and speck. In moderation: bologna and mortadella. Seafood : Fatty fish, white fish, lobster, crab, shrimp, scallops, mussels, squid, oysters, and octopus.