Hendon - The Essential Keto Cookbook 105 Ketogenic Diet Recipes For Weight Loss, Energy and Rejuvenation (Including Keto Meal Plan and Food List)

Copyright 2019 JL Publishing LLC Fourth Edition All rights reserved. This work may not be reproduced or distributed - in whole or in part - by any means or in any form, electronic or otherwise, or stored in a database or other retrieval system, without the express, written permission of JL Publishing LLC. Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before undertaking any new diet or exercise program. All nutritional data provided are estimates and should not be relied upon for any medical purposes. The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result of the information provided in this book.

Photo copyrights: All recipe photo copyrights owned by Louise Hendon - other design images are from fotolia.com. TABLE OF
CONTENTS WHAT IS A
KETOGENIC DIET? A keto or ketogenic diet is a diet plan that helps your body achieve nutritional ketosis. That means your body is relying primarily on fat and ketones (rather than sugar) for its energy. Ketones are produced when your body breaks down fat. The cells in your body can create energy from one of four sources. They can use fat, carbohydrate, protein, or ketones.

When you go on a ketogenic diet, you force the cells in your body to primarily use fat and ketones for fuel. And there are several benefits of doing this, which Ill explain in a bit. Most people can achieve nutritional ketosis by eating a lot of fat, moderate amounts of protein, and few carbohydrates. But there are also many mistakes I see people make. So please make sure to read the section on titled MISTAKES TO AVOID ON A KETOGENIC DIET. First...

A BRIEF HISTORY OF
THE KETOGENIC DIET The ketogenic diet has gotten popular recently as an effective fat loss diet. But it was originally designed in the 1920s by Dr. Russell Wilder at the Mayo Clinic. Dr. Wilder used ketogenic diets as an effective treatment for epilepsy in children. However, after anti-seizure medications became widely available, the ketogenic diet fell out of favor.

From 1940 until almost 1980, there was little interest in ketogenic diets. Then, the popularity of low-carb (or Atkins) diets started to rekindle interest. And the rise of Paleo diets has prompted a full resurgence of interest in the ketogenic diet. This time, though, the primary focus is weight loss and health. In 2013, the ketogenic diet was the 5th most-searched-for diet on Google. Since that time, its popularity has only increased.

In fact, a clinical trial began in 2015 to test the impact of a keto diet on type 2 diabetes and pre-diabetes. The results arent out yet, of course. Still, more research is now underway to understand the benefits of keto diets. IS A KETOGENIC DIET SAFE? First, a quick disclaimer. I am not a doctor, medical professional, or nutritionist. Any suggestions provided in this book are not a substitute for medical or nutritional advice.

You should definitely consult your physician before beginning any exercise or nutrition program. With all that in mind, the answer is generally yes. A ketogenic diet is safe for healthy adults. But there is a lot of misinformation about keto diets. Consequently, many people will tell you that ketogenic diets are dangerous. Here are a few quick facts you should know about the ketogenic diet and its safety: 1.

Ketosis is NOT the Same as Ketoacidosis. Many people (including medical professionals) get confused about this. Ketosis is when your body uses ketones as its primary energy source (instead of glucose). Ketoacidosis is something altogether different. First of all, its a serious medical condition. It usually occurs in a few different situations: Type 1 diabetes. Alcoholic binges.

End-stage Type 2 diabetes. Extended periods of starvation (over the course of months). Prolonged severe exercise. A few cases of Ecstasy use have caused ketoacidosis. In ketoacidosis, the body produces an excessive amount of ketones. That causes the blood to become acidic, which can be quite dangerous.

In a healthy adult, the body will regulate the amount of ketones produced so that this doesnt happen. For instance, the body will release insulin to stop the burning of fats. Eating a ketogenic diet or even fasting for a few days will NOT cause an overload of ketones. 2. Carbohydrates are NOT Essential This is another common misconception. Protein, some fats, and many vitamins and minerals are essential for the human body.

Carbohydrates, however, are not essential. Cells that lack a mitochondrion (such as some very small neurons and red blood cells) always need a small amount of glucose. But even in ketosis, your body can easily fill those needs by turning protein into glucose. This is how you can live for 40-60 days without eating. Your body converts fat stores into ketones, which your body then uses for energy. 3.

Pay Attention To Your Gut Health Over the years, this is one of the biggest mistakes Ive seen people make. Meat and seafood are great, but your gut wont thrive on those foods alone. You must make sure to eat plenty of vegetables that are high in fiber to support your gut. The bacteria and other microorganisms in your gut need prebiotic fiber and resistant starch to do their job. So besides fibrous veggies, also consume probiotics, prebiotics (check out CoBionic Foundation for this!), and fermented foods on a regular basis. KETO VS LOW CARB VS PALEO In most ways, a ketogenic diet is very similar to a low carb diet.

In particular, you must restrict carbohydrates in both diets. The difference is that a ketogenic diet is all about making sure that your body is in ketosis. While eating low-carb is a big part of that, its not the only thing you should think about. Some people can eat a high amount of daily carbs and still be in nutritional ketosis. Other people need to eat much fewer carbs and also make other adjustments to achieve the same state. Men usually seem to have it easier than women in this respect.

I like to think of a ketogenic diet as a more precise version of a low-carb diet. Youre paying closer attention to whats going on in your body. Rather than focusing only on how many carbs you eat, youre ensuring that your body is burning fat for energy. I'm also a huge proponent of the Paleo diet, and the way I suggest everyone does Keto is with a Paleo Keto diet. That means eating real foods that nourish your body instead of just counting macros. But please dont get stuck on the labels.

In the end, you can be on a low-carb, ketogenic, or even Paleo diet, and still be eating exactly the same foods! Each diet places a slight emphasis on a different aspect of what you eat, but the results can be identical. Most people would consider every recipe in this cookbook to be Keto, Low Carb, and Paleo (as well as dairy-free, sugar-free, grain-free, and gluten-free!). My best suggestion is to forget about the classifications. Instead, ask yourself these questions about the food you eat: What is this food doing for or to my body?Does this food provide me with nutrients (e.g., vitamins, minerals, essential amino acids, etc.)?Does this food contain toxins (gluten, processed sugar, etc.) that could prevent my body from functioning well?Does this food hinder my body from staying in ketosis? WILL A KETOGENIC DIET HELP ME LOSE WEIGHT? A ketogenic diet is not magic. Without a doubt, some people have more success than others. So I cant guarantee any particular results.