Urvashi Pitre - The Keto Instant Pot Cookbook: Ketogenic Diet Pressure Cooker Recipes Made Easy and Fast

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Photography Hlne Dujardin Food styling by Tami Hardeman Author photo John Kasinger Interior design by Lisa Schneller-Bieser ISBN: Print 978-1-64152-043-0 | eBook 978-1-64152-044-7 To my mother, Major Veena Pitre, a decorated army officer, successful business woman, best-selling author, healer, and inspiration to many. She was a woman well-ahead of her times, and taken from us all too soon.Thanks, Mom, for forcing me to learn how to cook, putting up with me complaining about it daily, yet never letting up on me. I miss you every day.CONTENTS When I was 20 years old, I came to this country alone, with two suitcases, $20, and the promise of a scholarship. Since then, Ive almost died two separate times. Ive been wheelchair bound for months. Ive had to learn how to walk again.

I rose to the rank of Chief Marketing Information Officer (CMIO) for the largest ad agency in this country. And I created a multimillion-dollar business from scratch. None of this was as hard as losing weight. I struggled for 10 years, did everything I knew how to do, tried almost every diet, and yet I just could not lose weight and keep it off. If you are ever about to be stranded on a desert island, you should pick me to be your companion. Not just because I would be wonderful companywitty and charming as I ambut because I can apparently survive and gain weight on hardly any food at all! You could eat everything in sight, guilt-free, and not have to watch me waste away. I hated being overweight.

I knew that when people looked at me, they assumed I was fat because I ate a lot and because I had no self-control. Nothing could have been further from the truth: I ate little, I starved myself, and I am a control freak with few self-control issues. What I do have is a metabolism that is extremely carbohydrate sensitive. As I said, I tried almost every dieteverything except low-carb and keto. I am a reluctant carnivore (which, by the way, is a great name for a band). I couldnt fathom eating as much meat as a low-carb diet would necessitate.

But after 10 years of failing, I decided to have gastric sleeve surgery. I had to accept that I would have to eat a low-carb keto diet because the surgery alone would not be enough. You can cut most of your stomach out, but if you still eat carbs and are carb sensitive, you will neither keep all the weight off nor stay slim. My husband decided to join me. Between us, we had 180 pounds to lose. Thus began our journey four years ago, which was the genesis of my blog, TwoSleevers.com.

I started to blog recipes as I learned how to cook delicious, easy, low-carb meals. It is one thing to make delicious food. It is another to be able to make it easier. Enter the Instant Pot. With its ability to cook meats in a hurry, to infuse flavors from pressure cooking, and to allow hands-off cooking, the appliance began to play a greater part in my cooking. I wrote this book to help people like me enjoy delicious foods that are easy to make.

One thing that is essential for us on the keto diet: We must switch away from the mind-set of all the foods we cant have to focus on those we can have. Meats, cheeses, butter, bacon, vegetables, nutsthe list goes on and on! Ive tried to create recipes that everyone in your family will enjoy, with few specialty ingredients. That way, you can make these dishes and feed everyone in your family the same food. Keto may be considered a special diet, but it doesnt have to be limiting and difficult. This cookbook gives you proof of that. I wish someone had told me the one simple principle I needed to understand the mechanics of weight loss.

Here it is: Your body is either releasing insulin or its not. If its releasing insulin, youre not burning fat. Thats literally all I needed to know. Everything else about weight loss and the ketogenic diet focuses on the details of how to keep your insulin levels low: You restrict carbs because carbs cause you to release insulin. You eat moderate amounts of protein because excess protein can cause you to release insulin. You eat more fat because fat does not cause you to release insulin.

You pair the ketogenic diet with intermittent fasting and/or no grazing between meals to reduce insulin secretion and increase insulin sensitivity. This is the big picture. I go through the details on the following pages before jumping into the beautiful marriage of the Instant Pot and the keto diet. The ketogenic (keto) diet is based on a normal metabolic process called ketosis, which happens when your body does not have enough glucose for energy, and therefore burns fat instead. During ketosis, chemical molecules called ketones are produced in the liver when the fat is burned, and they are sent into your bloodstream to be used as fuel for the brain, muscles, and tissues. Ketosis was likely a process that allowed humans thousands of years ago to survive when carbohydrates were not readily available for long stretches of time.