Sarah Spencer - KETOGENIC SLOW COOKER: Easy Keto Diet Crock Pot Low Carb Recipes for Weight Loss and Healthy Lifestyle

Ketogenic Slow Cooker Easy Keto Diet Crock Pot Low carb Recipes for Weight Loss and Healthy Lifestyle Sarah Spencer
Copyrights All rights reserved 2018 by Sarah Spencer and The Cookbook Publisher. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying, or otherwise without prior written permission of the copyright holder. Disclaimer and Terms of Use Effort has been made to ensure that the information in this book is accurate and complete. However, the author and the publisher do not warrant the accuracy of the information, text, and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts, and internet. The author and the publisher do not hold any responsibility for errors, omissions, or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes.

The recipes provided in this book are for informational purposes only and are not intended to provide dietary advice. A medical practitioner should be consulted before making any changes in diet. Additionally, recipes cooking times may require adjustment depending on age and quality of appliances. Readers are strongly urged to take all precautions to ensure ingredients are fully cooked in order to avoid the dangers of foodborne illnesses. The recipes and suggestions provided in this book are solely the opinion of the author. The author and publisher do not take any responsibility for any consequences that may result due to following the instructions provided in this book.

The nutritional information for recipes contained in this book are provided for informational purposes only. This information is based on the specific brands, ingredients, and measurements used to make the recipe and therefore the nutritional information is an estimate, and in no way is intended to be a guarantee of the actual nutritional value of the recipe made in the readers home. The author and the publisher will not be responsible for any damages resulting in your reliance on the nutritional information. The best method to obtain an accurate count of the nutritional value in the recipe is to calculate the information with your specific brands, ingredients, and measurements.

Be assured, you are not alone. You stand among many who want to change how they look, and how they feel. Each and every one of us has followed our own path here, and have our own causes for feeling low and unhealthy. Some of it is stress, some of it is being too busy, some of it is laziness, some of it is hereditary, and some of it might be illness, just to name a few possibilities. But what each of us has in common is that our current state of health is, first and foremost, our own personal responsibility. Taking responsibility isnt always easy, but once you do, the most amazing thing happens: you realize you have the capability and the power to make change.

It is this realization and the desire to make that change that has brought you here, to the place where it can finally happen. Unless you have been totally unaware of the diet industry for the past couple of decades, chances are you are familiar with low-carb diets. You have probably heard of the positive results and the supposed negative side effects. The fact is, low-carbohydrate diets are successful for the majority of people who follow them. However, the typical low-carb diet is difficult to sustain in the long term, and often people who follow the diet burn out quickly. This burnout was the reason that more and more people began looking at a new type of low-carb diet the ketogenic diet.

The ketogenic diet shares some characteristics with a typical low-carb diet; in the initial phases you reduce your carbohydrate intake to a point where you are able to enter and maintain a state of ketosis, you dont worry about counting calories unless you want to, and you lose weight very quickly. So, what is it that makes this plan different? A ketogenic diet is also different in a few ways. To begin with, a ketogenic diet teaches you how to eat a modest amount of carbohydrates for life, rather than in stages. Most people also feel that a ketogenic diet is less costly than the other common low-carb diets. A ketogenic diet focuses on a higher ratio of fat. This ratio is approximately 70 percent of your calories from fat, with 20 percent coming from protein sources and about 10 percent coming from carbohydrates.

Most people are a little shocked when they read that. Seventy percent from fat, are you kidding me? We are not kidding at all. This is an eating strategy that was actually developed decades ago to help reduce the occurrence and severity of seizures in epileptic children, and it has numerous health benefits. Here is the thing fat has received an undeserved negative reputation. First of all, you want your focus to be on healthy fats like those found in olive oil and fatty fish (which are incredibly good for your health) while limiting bad fats. Your body, including your brain, needs fat to function.

Fat is a source of energy, it contains essential fatty acids, it is necessary for nerve function, it helps to maintain healthy skin, and it is absolutely essential for the transportation of fat soluble vitamins like vitamin A, E, D, and K. When you have this knowledge, you can begin to see how the focus on low-fat diets has actually been a detriment to our health. Protein is great, but if you eat too much of it, it can actually increase blood sugar levels temporarily, sabotaging your low-carb diet efforts. This is why the ketogenic diet is heavier in fats and less so in protein. Now that we know this, lets talk a little bit about carbohydrates.

This seems to be true whether your diet is low fat and natural or highly processed. Think for a moment about what the health and diet industry has been telling us for years. Keep it low fat, eat lots of healthy grains and indulge in fresh fruits and vegetables. Sounds reasonable, and for the most part it is. However, we have taken the grain aspect of it and gone too far astray. Lets say you have been trying to eat well.

For breakfast you have oatmeal and fruit, lunch consists of a turkey sandwich on whole grain bread, a snack might be some low calorie crackers and produce and then dinner has pasta, rice, potatoes, or other starchy vegetables. Any one of these things in a standalone category is fine. However, we bombard our bodies with an abundance of carbohydrates throughout the day, every day. Carbohydrates are not all bad. They are a source of energy for your body and can help regulate your blood sugar. Many nutritious foods that are high in carbohydrates, such as certain fruits and vegetables, are also excellent sources of fiber and valuable nutrients.