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Hughes Amanda C. - The complete ketogenic diet for beginners: your essential guide to living the keto lifestyle

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Hughes Amanda C. The complete ketogenic diet for beginners: your essential guide to living the keto lifestyle
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Eat healthier, lose weight, trim your waistline-- it sounds so simple. And yet, the CDC reports that more than one third of Americans face significant weight loss challenges-- with nearly 1 in 20 suffering from type 2 diabetes- -and have yet to find a solution that works. When on the ketogenic diet, youre simply using your bodys own natural response to certain foods in order to burn unwanted fat and shed weight. Endorsed by the Mayo Clinic and others in the medical community, the ketogenic diet has been proven as a healthy, effective way of achieving weight loss, as it consists of low-carb, high fat foods that prompt the body to burn fat for energy instead of glucose.

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Copyright 2016 by Rockridge Press, Berkeley, CaliforniaNo part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Section 107 or 108 of the 1976 US Copyright Act, without the prior written permission of the publisher. Requests to the publisher for permission should be addressed to the Permissions Department, Rockridge Press, 918 Parker St., Suite A-12, Berkeley, CA 94710.Limit of Liability/Disclaimer of Warranty: The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the publisher is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought.

Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the publisher endorses the information the individual, organization or website may provide or recommendations they/it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read.For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the United States at (866) 744-2665, or outside the United States at (510) 253-0500.Rockridge Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa.TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media, Inc., and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book.Photography (cover, clockwise from top left): Stocksy/Trent Lanz; Shutterstock/Tim UR; Shutterstock/Nataliya Arzamasova; Stocksy/Cameron Whitman; Shutterstock/Martin Gaal; Stockfood/Charlotte Tolhurst, .ISBN: Print 978-1-62315-808-8 | eBook 978-1-62315-809-5

CONTENTS
FOREWORD
MY ITALIAN RELATIVES STILL SCOFF AT ME WHEN I SKIP THE BREADAT DINNER. They say, But its the weekend! Nobody diets on the weekend!To be clear, the ketogenic diet doesnt break for weekends.

It doesnt flip its hair and sneak candy from the bowl while the cauliflower isnt looking. Staying in ketosis is a full-time job, but after you break through your carb withdrawals in week one, youre going to be so pumped with energy that youll be slaying doughnuts and mashed potatoes with the sword of shame.Over the past decade, Ive talked to people from all walks of life who are on the ketogenic diet. While the diet has been used to treat epilepsy informally since at least 500 BC, its been recommended by the medical community since the 1920s. But most commonly, people reach out to me for a host of other reasons, not just because they have epilepsy and need to change their diet. Ive spoken with patients who are using the ketogenic diet as recommended by the nutritionist at their cancer centers, and Ive even met people who have used the diet to combat anxiety and depression. In addition to weight loss, going keto helped me fight chronic vertigo, which prevented me from driving for three years.Glucose imbalance, the result of eating a diet heavy in breads, sugars, starches, and pasta, is said to be harmful to the brain, so its no wonder when glucose is replaced with ketones.

A ketogenic diet can help to restore brain function for people who suffer with dementia and Alzheimers disease (also sometimes referred to as type 3 diabetes). A brain that isnt hopped up on sugar is a happy brain!This book youre about to read is an excellent guide to following a ketogenic diet, no matter how much weight you want to lose, or how much of your life you want to regain.Whenever you approach a diet, you should go into it thinking that youre adapting to a healthier lifestyle. However, in the ketogenic community, youll often find forums and Facebook groups riddled with ketogenic junkfood (Take your McDonalds burger, throw away the bun, and flip it inside out! Yeah! Keto-friendly!). What I love about this book is that it brings healthy ingredients to the forefront, without being snobby. This diet is heavy on fat, so why not choose healthy ones that provide additional health benefits, like coconut oil, ghee, and avocado? Hang those highly processed oils, like vegetable oils and soybean oils, out to dry.In addition, youll find specific examples throughout this book; for example, berries are A-OK, but you shouldnt eat bananas because they contain more than your daily intake of carbohydrates. And , on setting up your kitchen, includes a crucial set of equipment for making delicious ketogenic meals (a cast-iron pan, especially!).The section on keto-friendly alternatives is particularly useful, because you may not know that a cup of milk has 13 net carbs, while unsweetened almond milk contains zero carbs (and is just as tasty!).

Ive known numerous people who assumed they can eat rice on this diet (its like Paleo, right?) and I need to explain that rice has 44 net carbs per (cooked) cup. When you tell them youre shooting for less than 20 net carbs per day, it just about blows their mind.And probably my favorite part of the book? Every recipe is 6 carbs! Thats some no-brainer type of keto stuff I can get behind. Enjoy this book and your path to ketogenic wellness!Amanda C. HughesKeto Cook at WickedStuffed.comAuthor of Keto Life and The Wicked Good Ketogenic Diet Cookbook

INTRODUCTION
WITH THIS BOOK AS YOUR GUIDE , you can easily make the lifestyle change millions of other people have successfully made. You can feel and look great by eating food thats healthy, natural, and delicious. It will benefit your mental and physical health and provide constant energy throughout your day.To be successful, youll need to understand the very basics of your body and dieting.Low-fat, low-calorie, gluten-free, Atkins, Weight Watchers, South Beach the list of diets goes on.
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