Boyers - Keto Snacks

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Get a FREE ebook when you join our mailing list. Plus, get updates on new releases, deals, recommended reads, and more from Simon & Schuster. Click below to sign up and see terms and conditions. CLICK HERE TO SIGN UP Already a subscriber? Provide your email again so we can register this ebook and send you more of what you like to read. Adams Media An Imprint of Simon & Schuster, Inc. 57 Littlefield Street Avon, Massachusetts 02322 www.SimonandSchuster.com Copyright 2018 by Simon & Schuster, Inc. 57 Littlefield Street Avon, Massachusetts 02322 www.SimonandSchuster.com Copyright 2018 by Simon & Schuster, Inc.

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Interior design by Sylvia McArdle Photographs by James Stefiuk Nutritional statistics by Melinda Boyd Cover design by Erin Alexander Library of Congress Cataloging-in-Publication Data Boyers, Lindsay, author. Keto snacks / Lindsay Boyers, CHNC. Avon, Massachusetts: Adams Media, 2018. Includes index. LCCN 2018023276 | ISBN 9781507209202 (pb) | ISBN 9781507209219 (ebook) Subjects: LCSH: Ketogenic diet--Recipes. | Low-carbohydrate diet--Recipes. | BISAC: COOKING / Health & Healing / Low Carbohydrate. | COOKING / Methods / Quick & Easy. | HEALTH & FITNESS / Diets. | HEALTH & FITNESS / Diets.

Classification: LCC RM222.2 .B64827 2018 | DDC 641.5/6383--dc23 LC record available at https://lccn.loc.gov/2018023276 ISBN 978-1-5072-0920-2 ISBN 978-1-5072-0921-9 (ebook) Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters. Always follow safety and commonsense cooking protocols while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult. The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone.

You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book. Contains material adapted from the following title published by Adams Media, an Imprint of Simon & Schuster, Inc.: The Everything Ketogenic Diet Cookbook by Lindsay Boyers, CHNC, copyright 2017, ISBN 978-1-5072-0626-3. To my mom, Lola. Thank you for guiding me, yet allowing me to make my own decisions. Thank you for supporting me, yet never pushing me.

Thank you for honoring my strange requests and only buying me pens for Christmas one year. You helped pave the way for my writing career and I couldn't appreciate you more. I love you.

Pumpkin Pie Coconut Crisps Bacon Jalapeo Balls Hazelnut Truffles Cheesy Muffin Prosciutto Cup Who doesnt love a snack? Snacks are not only delicious; they are essential to making sure you are getting the proper amounts of nutrients in your day. Unfortunately, most snack foods are high in sugar, salt, trans fats, artificial ingredients, or all of the above. But with Keto Snacks youll find snacks that not only calm your cravings but also fit into your healthy lifestyle.

Now you can snack and lose weight too! Inside youll find 100 keto-approved snacks to satisfy your hunger and keep you on track. Youll also find easy tips on how to incorporate snacking into your daily routine without going overboard. The key to snacking on the ketogenic diet is to snack smartly. You can do this by making sure your snacks are healthy and appropriate for your meal plan, and the best way to do that is to make them yourself. That way, you can control what goes into themno artificial ingredients here! Youll also be able to control macronutrients and determine which snacks are best for you on any given day. Need more fat? Have a fat bomb.

Looking to balance out your protein needs? Choose some Deli Rollupswhatever you need, Keto Snacks has you covered. Choosing the right types of snacks and following these simple tips can make snacking an integral part of your success on a ketogenic diet. When you snack smartly and mindfully, youll be on your way to becoming a better, healthier you!

The ketogenic diet is designed to keep your blood sugar levels steady and your hunger at bay, but even then there will be times when youll just want or need a snackand theres nothing wrong with that! Sometimes snacking gets a bad rap, but its not snacking itself thats usually the problem; its the types of food people choose and amounts they eat. When you choose healthy snacks on the ketogenic diet and make sure not to overdo it on your portions, they can be a beneficial part of your plan. The ketogenic diet, lovingly nicknamed keto, is a high-fat, very low-carbohydrate diet that allows moderate amounts of protein. Although keto shares similar characteristics with popular low-carb diets like Atkins, its different because the intent is to induce ketosis, which may or may not happen on your typical low-carbohydrate diet.

Explaining Ketosis Your bodys preferred energy source is carbohydrates. When you eat carbohydrates, your body breaks them down into the simple sugar glucose, which travels into your bloodstream where its picked up by insulin. Insulin either carries the glucose into your cells for immediate use, or the glucose is converted to glycogen and then stored in your liver to be used for energy at a later time, like in between meals. As long as youre consistently eating carbohydrates, this cycle will continue. Your body will use the glucose it needs for immediate energy and then store the rest. When you are using carbohydrates for energy, fat is stored in your fat cells and left there indefinitely.

Fat versus Carbohydrates One of the benefits of using fat for energy instead of carbohydrates is that your body can only store a certain amount of carbohydrates, but its ability to store fat is endless. That means that if you rely on carbohydrates for energy, youll eventually reach a point at which that energy runs out because stored carbohydrates have also run out. The goal of the ketogenic diet is to restrict carbohydrate intake and interfere with this glucose mechanism. In the absence of carbohydrates, your body will turn to fatits second preferred sourcefor energy. To convert fat into usable energy, the liver breaks it down into fatty acids and then breaks down these fatty acids into energy-rich substances called ketones or ketone bodies. The presence of ketone bodies in the blood is called ketosis.