Allyson C. Naquin - Ketogenic Vegetarian & Keto Bread: Delicious Recipes for Healthy Lifestyle and Weight Loss

Ketogenic Vegetarian & Keto Bread

Delicious Recipes for Healthy Lifestyle and Weight Loss

Written By

Allyson C. Naquin & Denise S. Redmond

Copyright 2020 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.

Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

INTRODUCTION

I n this book, we will be providing you with healthy and nutritious Vegetarian Keto alternatives and will include recipes that will assist you in reducing the intake of meat. Our main focus is to make the transition to a Keto Vegetarian life much easier for you by creating and presenting a variety of nutritious dishes ranging from easy breakfast recipes to lunch, dinner recipes, snacks and dessert recipes for the whole family.

If you are completely new to vegetarianism, then you may not even know enough about the lifestyle as yet to figure out how you are going to tweak it to be 100%, Keto. This, of course, becomes no easier when you try to do online research as most Keto recipes online are geared towards protein from meat, poultry, or animal products that you may not even eat depending on the category of vegetarian lifestyle you opt to follow.

In this Ketogenic Vegetarian Cookbook, we will be clearing up all those blurry lines. As before you can determine what recipes will be good for you will need to understand what type of vegetarian you will be. There are two main categories in the vegetarian lifestyle that will go more in depth in later on. These are:

• The Vegetarian: A person who does not eat the actual animal but is comfortable eating the by-products that animal may produce. So, for example, people in this category do not eat beef (meat from the cow). However, they may consume dairy products such as milk or cheese that are made from the cows milk.
• The Vegan: A person who does not eat any animal meat or by-product whatsoever.

There are many different reasons that may lead a person to vegetarianism, and your back story generally influences the type of lifestyle you choose to lead. There are in fact more categories of the lifestyle such as pescatarian, and octo-lacto vegetarian to name a few but for the purposes of this book we will only be focussing on the main two categories.

After we are able to figure out which one of these popular vegetarian categories you will be following, we will then need to move on to helping you understand the keto diet, and how it works. Regardless of the category you select the bases of the Ketogenic diet will still remain the same you will work on getting your body in a state of ketosis while maintaining a healthy, nutrient dense diet. Ketosis occurs when the body produces ketones in your liver that it uses for energy seeing that there is limited starch.

To give you a brief overview, some of the things you are generally privy to enjoying this meal plan are:

• Eggs
• Leafy Greens
• Vegetables that grow above ground
• High Fat Dairy (like Greek yogurt)
• Nuts and seeds
• Avocado and berries
• Natural low-carb sweeteners
• Healthy fats (like coconut oil, avocado oil, etc.)

You would try to avoid:

• Grains
• Fish or pork that are factory farmed
• Artificial sweeteners
• Refined oils (like canola, and margarine)
• Products labelled low carb, low- fat, or diet
• Milk
• Alcoholic & sweet drinks
• Tropical, high carb fruits (like pineapples, mango, grapes, etc.)
• Juices (even 100% fruit juices)
• Soy products & wheat gluten

Before you dive in any further in food choices, and recipe selection, lets dive in to take a closer look at both the vegetarian, and ketogenic lifestyle so that you can make an informed decision as to what recipes will be best suited for you. While trying to make your decision consider all factors that may affect you in the long run. Here are a few common tips you can help you verify you have made the right decision:

1. Ask yourself do you believe in ethically A popular determining factor in people opting to go full vegan is their passion for Animal Rights and Cruelty. If you are someone who is really passionate about this, then you probably would not be comfortable on a general vegetarian diet consuming the by-products of animals.

1. Consider any medical conditions you may have It is always recommended that you consult your physician before opting to select any major lifestyle or dietary change. So, ensure you do all your due dalliance before getting started.

Now that we have covered the bases lets dive right in.

CHAPTER 1: Vegetarianism

A vegetarian is a person that has made a conscious decision to avoid animal products in diet or generally speaking, a person who does not eat meat. The main problem in a vegetarians diet is the lack of protein, of which a gram per kilogram of body mass is needed daily. Also, owing to the fact that humans are omnivores, we lack the appropriate herbivore stomach system thats needed to fully process plants and extract all the nutrients that are within them, so, just eating large quantities of plants will not suffice. Fortunately, there are several types of vegetarian diet, and some of them incorporate eggs, fish or dairy in the diet to make up for the absence of protein. Also, protein powder supplements which were made explicitly for vegetarians can be used.