Jane Downes - Essential Ketogenic Diet Pressure Cooking

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Some content that appears in print may not be available in electronic books, and vice versa. TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book. Designer: Katy Brown Editor: Stacy Wagner-Kinnear Production Editor: Erum Khan photography Marija Vidal, 2018; food styling by Cregg Green ISBN: Print 978-1-93975-440-0 eBook 978-1-93975-441-7 For Mom and DadCONTENTS I have been working as a personal trainer and nutrition coach since 2013, but only discovered the ketogenic diet in late 2015.

I was in search of relief from my depression and anxiety through a non-medication approach. I not only saw the results I was looking for but also experienced improved body composition, sustainable energy, improved digestion and skin, and a list of other wonderful health benefits. I then spent the following years learning everything I could about this lifestyle and the possible implications it could have for me and my clients. After diving headfirst into educating myself on all things keto, I started implementing a ketogenic or low-carb lifestyle with the appropriate clients. I continued to discover the power this style of eating has to change someones health. The majority of my work is now specialized in implementing low-carb and ketogenic nutritional protocols with clients to help them achieve their desired health and overall well-being goals.

I do this work through multiple platforms, including in-person one-on-one coaching, remote online coaching, and with FitKetoGirls, a company I co-founded with my business partner and wonderful friend, Liz Williams. Cooking has always been a passion of mine, and when I started eating a ketogenic diet this passion amplified. Prior to eating a ketogenic diet I ate a more conventional low-fat, high-carbohydrate diet. I also ate five to six meals a day. The restricting breakdown of my macronutrients (carbs, proteins, fats) and the frequency of my meals resulted in me eating bland combinations of plain rice, steamed veggies, and lean proteins. I also often felt restricted and unsatisfied with my food.

Making the switch to a high-fat lifestyle with less meal frequency brought back flavor and my love for food. Because with keto I only eat two to three times a day, I now have the time to spend cooking and experimenting with the wonderful world of ketogenic and low-carb cooking. I incorporated fat and salt back into my cooking, which brought back all the flavor to my meals. I enjoyed the food I was eating, and this healed my once unhealthy relationship with food. Cooking and mealtime has become time I truly treasure each day. There are few things I find more rewarding than creating high-fat, nutrient-dense meals and sharing these recipes with my loved ones.

My love for cooking led the way to my more recent love for my Instant Pot multicooker, which I purchased mainly for its pressure cooking functionality. Id been using a slow cooker quite a bit, but I always wanted the meat to cook faster. The Instant Pot has quickly become my main cooking appliance. Using a pressure cooker means that my meals can be prepared faster and with more flavor than Id get with stove top or oven cooking. Because of this new obsession, I have created this cookbook of all of my favorite high-fat recipes for you to enjoy. You can use these recipes with any version of a pressure cooker you own, including the Instant Pot, Power Pressure Cooker XL, or a stove-top pressure cooker.

This cookbook will help you learn how to make keto-compliant recipes with confidence. DID AN AMAZON PRIME DEAL convince you to purchase the Instant Pot but youre not quite sure how to maximize its use while eating keto? I am here to show you how all of your keto staples and favorites can come together faster and easier than you thought possible. The ketogenic diet is an amazing lifestyle that I have implemented with hundreds of clients. However, one complaint I hear about the diet is its lack of variation in foods and recipes. Everyone loves bacon and eggs at first, but over time people can experience some food fatigue. KETO IN BRIEF Im guessing this book isnt your introduction to keto, but its good to establish common principles and understandings right from the start. KETO IN BRIEF Im guessing this book isnt your introduction to keto, but its good to establish common principles and understandings right from the start.

The ketogenic diet is a high-fat, moderate-protein, low-carb style of eating used to achieve the fat-burning metabolic state of ketosis. To formulate an optimal ketogenic diet, you should eliminate grains, sugars, and refined vegetable oils and eat a diet consisting of quality-sourced meats and fish, nutrient-dense vegetables, and healthy fat sources. The macronutrient breakdown is typically 65 to 75 percent fat, 15 to 30 percent protein, and 5 to 10 percent carbohydrates. Eating in this fashion switches your bodys metabolic pathway from primarily sugar burning to primarily fat burning. Instead of breaking down carbohydrates into glucose for fuel, your liver will convert fatty acids into ketone bodies to be used as your bodys primary fuel source. This style of eating has been shown to have numerous health benefits.