Jason Brock - Keto Diet: Keto Cookbook for Beginners: Keto Diet for Beginners: The Ultimate Keto Diet Book with Easy to Cook Ketogenic Diet Recipes for Rapid Weight Loss

Keto Diet: Keto Cookbook for Beginners Keto Diet for Beginners The Ultimate Keto Diet Book with Easy to Cook Ketogenic Diet Recipes for Rapid Weight Loss Jason Brock Copyright 2019 by Jason Brock - All rights reserved This document is geared towards providing exact and reliable information in regard to the topic and issue covered. The publication is sold on the idea that the publisher is not required to render an 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 by 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.

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A ketogenic diet is a high-fat, low-carb diet which will drastically reduce your daily carb intake and replace it with healthy fat. The reduction of carb helps the body to assume a state known as ketosis. In this condition, the body becomes extremely efficient and burns fat for energy. It also helps to transform fat into ketones in the liver, which results in supplying energy to the brain.

With a ketogenic diet, one can experience huge reductions in insulin levels and blood sugar. The increased number of ketones includes a number of health benefits. A number of versions of ketogenic diet are noted:

• Standard ketogenic diet or SKD is a moderate-protein, low-carb, and high-fat diet, which contains 20% protein, 75% carbs, and 5% fat.
• Targeted ketogenic diet or TKD includes carbs around workouts.
• Cyclical ketogenic diet or CKD allows you to have higher carb refeeds like 5 intense ketogenic days followed by 2 high-carb days.
• High-protein ketogenic diet is almost like a standard ketogenic diet with the only exception of including more protein. The ratio stands as 60% fat, 5% carb, and 35% protein.

Cyclical and targeted ketogenic diets are more advanced and are normally given to athletes and bodybuilders. A ketogenic diet is one of the effective ways to lose weight and decrease factors for disease such as high pressure and high blood sugar. It has been found out that people in a ketogenic diet have lost 2.2 times more weight than those in a calorie-restricted low-fat diet.

Apart from regular diseases, the ketogenic diet has also proved to be beneficial for several types of cancer and slow the growth of tumor. It has also shown remarkable progress in people suffering from Alzheimers disease; the diet has slowed the progress of the disease. Women suffering from PCOS or polycystic ovary syndrome have seen a remarkable decrease in their insulin levels. Once the insulin levels are decreased, one can see a remarkable improvement in the outbreak of acne.

A ny food item that is high in carbs should be avoided in a ketogenic diet.

• Starches or grains: wheat-based products such as cereal, pasta, or rice.
• Sugary items: smoothies, cake, fruit juices, soda, candy, and ice cream.
• Beans or legumes: kidney beans, chickpeas, lentils, and peas.
• Fruit: all fruits except maybe a handful of strawberries.
• Tubers and root vegetables: sweet potatoes, carrots, potatoes, and parsnips.
• Some sauces or condiments: often these items contain unhealthy fat or sugar.
• Diet products: these are highly processed and are high in carbs.
• Alcohol: the carb content in alcohol will disrupt your ketosis.
• Unhealthy fats: forgo processed vegetable oils.
• Sugar-free diet food items: often high in sugar alcohols; these food items will disrupt your diet and affect the ketone levels in the body.

T he majority of your meals should be based on these food items:

• Fatty fish: trout, salmon, mackerel, and tuna.
• Meat: sausage, red meat, ham, steak, turkey, bacon, and chicken.
• Butter and cream: always look for grass-fed items.
• Eggs: go for omega-3 whole eggs or pastured eggs.
• Healthy oils: extra-virgin olive oil, avocado, and coconut oil.
• Cheese: mainly unprocessed like goat, mozzarella, cheddar, blue, or cream.
• Seeds and nuts: walnuts, chia, pumpkin, almonds, and flax seeds.
• Condiments: salt, pepper, spices, and healthy herbs.
• Low-carb veggies: mostly tomatoes, onions, green veggies, and peppers.
• Avocados: freshly made guacamole or fresh avocados.

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