Gretchen Ramos - The 30 Day Ketogenic Diet: Over 100 Quick and Easy Recipes to Weight Loss and Wellness

THE 30 DAY KETOGENIC DIET

Over 100 Quick & Recipes

For Weight Loss and Wellness

Gretchen Ramos

Copyright

Copyright 2018 by Gretchen Ramos All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. -From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary losses due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book, except are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document.

I SBN: 9781719217705

Printed in the United States of America

2018 by Gretchen Ramos

Gilob Publishing House

9577, Creek Rd, Chino Hills

CA 91709

California

USA

Chapter One

What Is The Ketogenic Diet?

T

he ketogenic diet focuses on using a low carb, high fat approach to help you get into nutritional ketosis. It is based on using fat, rather than carbohydrates, as the primary source of energy. And it is designed to result in ketosis. When you are in ketosis, your body effectively starts burning fat instead of sugar as its main source of energy. It is vital to state that fat or healthy fat can be an efficient source of energy.

While you feel worn out and tired for the first few days as the body runs out of carbs (due to you eating fewer carbs), and starts looking for a new energy source, you will soon notice that your energy levels will start to go through the roof. You will burn the healthy fat that you are eating as well as the fats that are stored in the body.

When you are on the this diet, it is your responsibility to cut down the number of carbs that you consume. On the ketogenic diet, most people will be limited to no more than fifty grams of carbs each day. In addition, these carbs will mostly come from healthy sources like fruits and vegetables.

Some persons like to push themselves into ketosis a little bit faster and will limit themselves to twenty grams of carbs a day or less. However, I always advice that you slowly begin the ketogenic diet, and to also slowly begin to reduce the number of carbs that you eat each day. Whoever wants to practice this diet needs to experiment with their carb intake based on their activity levels and other factors.

For instance, people who are into weightlifting, aerobics and cardio based exercises (swimming, running, etc.), will need to take a slightly more carbs or above the fifty-gram recommendation to help them stay healthy, and so that they can maintain being in ketosis.

What Is Ketosis

K etosis is a process by which the body uses stored fat or body fat as fuel or energy. Therefore, when very little carbs are consumed and that energy is used up, the body will go into ketosis in which the body will look to fat as an energy source for using as fuel or energy.

If you are practicing the ketogenic diet, checking to see if you are in ketosis is very important. You can only lose weight once you reach the state of ketosis, and some persons may need to adjust their food intake a bit more than others to see some weight loss result.

There are test strips available at pharmacies that you can purchase that will allow you to know the level of ketones in your body, so that you can make some adjustment on your diet early and figure out what changes you need to make to your diet.