Faith Gorsky - Keto Junk Food: 100 Low-Carb Recipes for the Foods You Crave―Minus the Ingredients You Dont!

Includes Meat Lovers Pizza, Loaded Nachos, and Cookies and Cream Milkshakes!

Keto Junk Food

100 Low-Carb Recipes for the Foods You CraveMinus the Ingredients You Dont!

Faith Gorsky and Lara Clevenger, MSH, RDN, CPT

Adams Media

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First Adams Media trade paperback edition November 2021

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Interior design by Priscilla Yuen

Photographs by James Stefiuk

Cover design by Erin Alexander

Library of Congress Cataloging-in-Publication Data

Names: Gorsky, Faith, author. | Clevenger, Lara, author.

Title: Keto junk food / Faith Gorsky and Lara Clevenger, MSH, RDN, CPT.

Description: First Adams Media trade paperback edition. | Stoughton, MA: Adams Media, 2021. | Includes index.

Identifiers: LCCN 2021032182 | ISBN 9781507216521 (pb) | ISBN 9781507216538 (ebook)

Subjects: LCSH: Ketogenic diet. | Low-carbohydrate diet. | Junk food.

Classification: LCC RC374.K46 G67 2021 | DDC 613.2/833--dc23

LC record available at https://lccn.loc.gov/2021032182

ISBN 978-1-5072-1652-1

ISBN 978-1-5072-1653-8 (ebook)

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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.

Salty, crunchy snacks; sweet candy, cookies, and ice cream; greasy fried foods and burgers!

Theres something incredibly satisfying about eating high-carb foods like this, which is why theyre called junk foods, right? Now that youre keto, you probably thought you had to give up these foods for good. Well, think again!

Keto Junk Food will bring those delicious and decadent snacks and treats back into your life so you can not only satisfy your junk food cravings but also feed your loved ones nourishing snacks and meals! Its yet more proof that eating keto doesnt have to be restrictive and you dont have to feel deprived.

Inside, youll find one hundred keto-approved junk food recipes that can easily and mindfully fit into your ketogenic lifestyle. Our decadent recipes, such as Classic Cheesecake, Edible Cookie Dough, Texas Chocolate Sheet Cake, and Cookies and Cream Milkshakes, dont have to be indulgences. Foods like Garlic Breadsticks, Chocolate Chip Pancakes, Mac and Cheese Bites, Keto Lo Mein, and Club Sandwich Roll-Ups dont have to break the carb bank. Pizza night (hello, Triple Cheese Pizza, Onion Rings, Buffalo Wings, and Mozzarella Sticks) can still happen. Asian takeout can still be a family favorite, with updated recipes for Sesame Chicken, Singapore Noodles, and Keto Pad Thai. Even Taco Tuesdays are still on the table with our Chips and Queso, Carnitas Tacos, 7-Layer Dip, and Chicken Fajitas. And you should always save room for a keto dessert, especially when Brownie Bites, Strawberry Shortcake Cake Roll, a Tiramisu Parfait, or a Kitchen Sink Ice Cream Sundae is involved.

And this cookbook makes meal prep easy, too, with recipes that freeze well (like Savory Waffles), dishes that are easy to repurpose (such as Ground Beef Taco Meat), and dishes that reheat like a dream (get on those Club Sandwich Roll-Ups and Chicken Tikka Masala).

These keto junk food recipes will easily fit into your lifestyle while still keeping your macros on target with minimal effort. Get ready to fall in love with junk food all over again!

Switching to a keto diet can be a challenge, especially when youre used to eating sweets and treats and maybe even junk food frequently. Fortunately, the recipes in this book will provide you with low-carb, great-tasting recipes to swap out with your old sugary ones so that you can seamlessly transition into a keto or low-carb diet. The recipes will transform your former carb-loving self into a keto junk food connoisseur!

This chapter discusses the ketogenic diet, including what it is, the macronutrient breakdown, how to tell when your body switches over to using ketones for energy, and what to expect when your body is in ketosis. It will also go over keto cooking basics and explain some of the more unusual keto ingredients.

A keto diet is a low-carbohydrate, moderate-protein, high-fat diet. When you reduce your intake of carbohydrates (your bodys usual source of energy), your body is forced to adapt and make ketones to use for energy instead. If youre at a caloric surplus, your body will use these ketones and fatty acid for fuel, but if youre at a caloric deficit, your body will tap into its fat storage and use your existing fat for fuel.

Lets talk about what happens in your body when you eat carbs. Carbohydrate digestion occurs in the gastrointestinal tract, starting in the mouth. First, your body breaks down the carbs into glucose, and then that glucose enters the bloodstream through the small intestines, causing blood glucose (blood sugar) to rise. This rise in blood sugar triggers insulin to transport glucose from your blood into your cells so it can be used as energy. When you eat more carbohydrates than your body needs for fuel, the excess is stored as fat in the form of triglycerides.

However, when your carb intake is limited, your body must turn to alternative fuel sources. First your body will use its stored glucose (called glycogen) from the muscle and liver. After that, it will break down fat for energy; that fat comes either from your diet or from stored fat in the form of fatty acids and ketones (also called ketone bodies). Even when your carb intake is limited, your body still runs on a combination of glucose, ketones, and fatty acids because your body continues to produce glucose through a process called gluconeogenesis. Because of this, carbs are not a required macronutrient for most people.