Catherine J. Emsworth - The Original #2020 Keto Diet Slow Cooker Recipe Book: Quick and Healthy Keto Diet Recipes for Your Slow Cooker incl. 14 Days Weight Loss Plan

Copyright 2020 by Catherine J. Emsworth

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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- 9798663373531

Table of Contents

The Meaning of Ketogenic

The ketogenic diet is becoming more popular amongst those who want to follow a healthy eating plan. This type of healthy eating is championed by many famous people and celebrities but what exactly is ketogenic?

Is the Keto Diet for you?

The Ketogenic Diet is often known as the keto diet, and it is the process of eating low-carb, high-fat (LCHF) foods. By doing this, you restrict carbohydrates which in turn deprives your body of glucose sugars which the body uses for energy. When you do not have enough glucose in your body to burn, your body looks to another way of gaining energy, and as a result your body will burn fat stores. This in turn sees your body producing ketones in your liver to get the energy that you need, and the body goes into a state of ketosis.

Therefore, the best way to explain ketosis is how your body breaks stored fats to provide energy by producing ketones. The ketogenic diet is made up of 75% healthy fats, 20% protein and 5% carbohydrates.

Controlling your metabolism with Keto Diet

According to those already following this type of eating the Keto diet reprograms your metabolism. It is the metabolic system that provides your body with the energy needed to function. When your body is in nutritional ketosis you are burning fats whilst eating healthy fats, which means that you are boosting your metabolism.

Starving and severely reducing calories in your diet see your metabolic rate fall and this can be dangerous for your metabolism, but this is not the way a keto diet works, as it increases your metabolism to continually burn fat. For this reason, following a diet that is low in carbohydrates alone will not work as the body still requires a source of fuel and therefore, providing your body with healthy fats to burn is how you can keep stable control of your metabolism.

How does ketogenic work with weight loss?

If you starve yourself or reduce your calorie intake you will lose weight, however, your metabolism will also drop, and this is what leads to plateaus and you will gain the weight you have lost over again.

When you put your body into ketosis, you are not lowering your calories necessarily, but you are consuming low levels of carbohydrates with moderate portions of protein and a high proportion of fat. The process of keto also has a diuretic effect on your body therefore, when you begin the diet you will drop pounds immediately due to water weight loss. It is important that you provide your body with electrolytes and this is achieved by drinking lots of water as your body is adjusting and becoming a fat burning vessel.

Once your metabolic rate increases you will be surprised by the amount of weight you can lose even though you are still having high-fat foods such as butter, cheese, bacon and beef in your diet.

The keto diet was originally described as a method that prevented children having epileptic fits, yet the keto diet has been used since for a multitude of reasons.

Restricting carbohydrates and filling your body with high fats will drive your body to burn the fat that it has stored and produce ketones, and it is these ketones that can then be used as your energy source. Increased levels of ketones on your blood is beneficial to your health.

As well as weight loss you will find that following a strict keto diet will lead to improvements to your immune system, an increased metabolic rate, less inflammation in your body, the reversal of any types of cognitive impairments, controlled blood sugars, lowered risk of cancer, a clearer mind, a reduction in the risk of cardiovascular disease, an improvement in your skin, higher levels of HDL cholesterol which is the good cholesterol, a reduced risk of suffering from Type 2 diabetes and improved levels of triglyceride.

As with every benefit there are usually some sort of side effects and those that have been reported are craving carbohydrates, fatigue, irritability, constipation and sleeping problems. If you do find that you suffer from any of the above, you can modify your diet and increase carbs if you wish. It is just a case of finding out what works for you until you have reached your goal and can maintain the weight you want to be.

Eventually, anyone in ketosis will not only feel better but they will also find that they can perform better. Even though the body fat will drop dramatically your vitality and energy will improve. Most people that master and are successful following a ketogenic eating plan do not see it as a diet or healthy eating regime, they see it as a lifestyle.

Working towards a Keto Diet

The ketogenic diet has been popular and only really heard about for the past few years. You may have read about the ketogenic diet in a magazine or maybe a friend or work colleague is following it and you find yourself wondering why and how it works.

The mainstream media along with nutritionists and dietitians have drummed it into people that all types of fat is bad for you and should be reduced in your diet. By reporting that the way to go is high-carb, low-fat if you want to lead a healthy life, preaching that high-fat diets will lead to increased blood pressure and cholesterol levels, as well as heart disease and other types of health-related issues. However, studies have shown that this is not the case and that eating a diet that is low in carbohydrates and high in fat can provide you with many health benefits. In this book I will introduce you to ketogenic eating, how your health can be improved which are shown above plus how you can lose weight using the keto diet plan, also how you can tell if you have reached a ketogenic state.

The ketogenic diet works on the principles of high-fat and low-carb, with the aim of entering ketosis which sees you burning ketones instead of where your body is burning ketones instead of glucose as its energy source. I hear you saying, How does this way of eating work, and how can I get myself into a ketogenic state? Keep reading to find out more.

Peoples diets have only changed in the last ten years with most eating a carbohydrate rich diet with some protein and a minimal amount of fat. If you eat a meal that is rich in carbohydrate your body turns the carbs to glucose and your body can then use them for its energy source.

This is where the ketogenic diet turns the diet around, carbohydrates are eaten in small amounts and this is what will force your body to use another source of energy. As there are no carbohydrates as such to convert the body needs to get the energy from another source to maintain its functions. When there are no carbohydrates your liver takes the fatty acids and transforms these into ketones as its energy source. This state is known as ketosis and what everyone following a ketogenic diet strives to get to.

When your body breaks down the fatty acids, they divide into three types of ketones the first is Acetoacetate (AcAc), next is acetone and finally Beta-hydroxybutyric acid (BHB) which is a combination of the first two ketones.

What can you eat on a Keto Diet?

When you follow a keto diet, you need to be aware that you will have to eat a huge amount of fat, as the majority calories will come from the fat you consume, in conjunction with the protein and tiny carbohydrates.