The Keto Cookbook
Simple and Healthy Keto Diet Recipes including 10 Ultimate Weight Loss Tips
1st Edition
Copyright [2019] [Kylie Reid]
All rights reserved
All rights for this book here presented belong exclusively to the author.
Usage or reproduction of the text is forbidden and requires a clear consent of the author in case of expectations.
ISBN-9781076157867
Table of Contents
Legal Notice
Introduction
How much do you know about the Keto diet? Its much more than just a fad. In fact, the Keto diet has been around for centuries since the time of the early Greeks. They realized that their gladiators became stronger when they followed a diet that was very low in carbs and high in healthy fats and proteins. Although the Keto diet was forgotten about for centuries after that, it has now become quite popular again, both with body builders and with those who want to lose weight.
Before you start following the Keto diet, read over the information provided below and scroll through the recipes. Youll find that its very easy to follow and contain plenty of nutritional information. With them, youll be able to follow this diet fairly easily.
Details On the Keto Diet?
Understanding the Keto Diet begins with a basic understanding of its name. Keto is short for ketosis. When you follow a diet thats high in proteins and healthy fats, while at the same time, limiting the amount of carbohydrates or carbs that you eat, your body ends up going into a state of ketosis.
Ketosis is the name for when the fat stores in your body begin to be burned off in order to provide energy. These fat stores are in your liver as well, and theyll also disappear when youre in ketosis. You want this fat to disappear, because it will help you lose weight and give you additional energy.
There are many questions that arise when someone first considers following the Keto diet. They range from what foods you can eat to whether or not the Keto flu is real. Some of these questions are answered below.
Whats This I Heard About the Keto Flu?
The Keto flu is a real phenomenon, although not everyone who goes on this diet ends up with it. The most important thing to remember is that the keto flu isnt a real flu at all. Instead, it feels like you have the flu, since youll feel achy and lethargic, but you wont have the sniffles or any of the other symptoms of the traditional flu.
This condition strikes many people within a few days of drastically cutting back on carbohydrates. In fact, its a direct reaction to this. Your body needs to adjust to your new diet, and this is exactly how that happens. The lack of carbs and beginnings of ketosis send your system into shock, and youll end up feeling low on energy and pretty cruddy for a day or so. Its a sign that the diet is working.
With that said, you can manage your symptoms so that you dont end up suffering from the Keto flu for more than a day or so, if it even strikes altogether. Some people, particularly those who ate few carbs to begin with, dont end up with the Keto flu. If you are one of the unlucky ones, the best way of dealing with it is just to power through. Drink some unsweetened coffee to help with the brain fog and lethargy, take an over the counter painkiller to counteract the aches and pains, and then keep moving. Before you know it, youll feel better again and the youll be on your way to ketosis and weight loss.
History of the Keto Diet
Some of the history of the Keto diet has already been mentioned. It started with the Ancient Greeks, but then it vanished for several thousand years. The diet reappeared in the 1920s when several scientists decided to test it on people with epilepsy. At the time, there werent any good medications for the condition. Those that did exist had very unpleasant side effects and they didnt work as well as the ones that we have today. The scientists put several patients with epilepsy on a low carbohydrate, high protein diet, and observed how many seizures they had over the course of several weeks. As it turns out, the diet drastically lessened the amount of seizures that they had. The Keto diet became a good option for people with epilepsy.
Jumping ahead more than a few decades, the diet emerged into the mainstream back in the 1980s. At that point, it was very popular with body builders who realized that it allowed them to lose fat while gaining muscle at the same time. However, it wasnt until the 1990s when the Keto diet really began to take off. This is due to the parents of a child named Charlie Abrams. Charlie had a very severe form of epilepsy and after trying numerous medications without much luck, his father, Tim, put him on the Keto diet. Charlie had some immediate health changes thanks to the diet and began to improve. He was featured on an episode the television show Dateline back in 1994. This brought the diet into the mainstream. It became very popular and turned from a specialized diet for people with epilepsy and for bodybuilders into one thats a good way to lose weight in general.
Basics of the Keto Diet
In order to follow the Keto diet, you need to count your macros and micros. These are methods of measuring the nutrition that you receive each day. Macros are things like protein, carbohydrates, and fat. They are what your body needs in order to keep running. Micros, on the other hand, consist of the smaller nutrients. Things like Vitamin A, Vitamin C, and Vitamin B, as well as Potassium, Magnesium, and more are all micros.
People on the Keto diet need to measure the amounts of their macros and micros for several reasons. First, you must not eat too many carbs, lest your body go out of ketosis. Secondly, you need to keep your fat and protein counts at the right numbers in order to remain healthy. The micros play a large part in this as well.
Now that you know what the Keto diet involves and how you can follow it, its time to go into a bit more depth. Well start with the many advantages to being on this diet.
Advantages of a Keto Diet
There are several important advantages of following the Keto diet. Weve already established that the diet is good for people with epilepsy, as it will help lower the overall number of seizures that suffers are known to have. Its also a good way to gain muscle mass, which is why body builders prefer it. The diet also gives people more energy and increased brain clarity. In addition, some of the many great benefits to this diet are:
Youll Lose Abdominal Fat
Unlike other diets, the Keto diet directly affects your abdominal fat. This means that youll lose the weight in this area. With those other diets, you dont really have any control over where the weight comes off. For example, if you do a simple combination of eating less and exercising, women will lose weight in their chests and hips first. That stubborn abdominal fat may stick around. However, with the Keto diet, all of the fat cells in your abdomen will start to be burned off as soon as you reach ketosis. That fat is then used as energy. Essentially, youre able to control where you lose the weight.
