Andreia Smith - Ketogenic Diet Cookbook: Healthy and Easy Recipes to Lose Weight, Stay Healthy and Regain Energy / Macrobiotics

Ketogenic Diet Cookbook

Healthy and Easy Recipes to Lose Weight, Stay Healthy and Regain Energy

Andreia Smith

T he Ketogenic diet is not like others kinds of diet through which you will lose weight quickly, but then gain it back. The diet is a scientifically proven method to lose weight. The diet allows dieters to lose weight without having to count calories. One of the main reasons why the diet works well is that this diet doesnt restrict your calorie intake. You can enjoy your favorite foods with the Ketogenic diet instead of avoiding them.

T he ketogenic diet is one of the easiest ways to lose weight and stay healthy for life. Following the diet will train your body to burn fat instead of carbohydrate, to generate for daily activity. With Ketogenic diet, you will shed excess body fat and lose weight. You have to know how ketosis works to understand how the Ketogenic diet works.

Understanding Ketosis

The human body can utilize a number of metabolic pathways to transform the food we eat into energy for daily activity. The easiest metabolic pathway is using the glucose from carb-rich foods as fuel for the body. As long as you provide your body with enough carbohydrates, it will convert them to glucose and use as energy, and store fat in the process. Your body prefers to use carbohydrates for energy because it is fast-acting and easily accessible. But when you avoid eating carbohydrates, your body starts to burn fat. With Ketogenic diet, you deny your body carbohydrate; it has to look somewhere else to get the energy it needs to survive.

Photo: drjockers.com

Ketosis

Your bodys second favorite source of energy is fat. When carbohydrates are limited, your body turns to fat to get the energy it needs to stay active. When this happens, your body breaks down fat into fatty acids, then breaks down these fatty acids into an energy-rich element known as ketone bodies or ketones. The presence of ketone bodies in your blood is known as ketosis. The aim of the ketogenic diet is to boost your body into long-term ketosis, literally turning it into a fat-burning machine.

Ketosis and Weight Loss

You now know about how your body generates energy and how ketones are formed. You may be wondering how this has anything to do with into weight loss. With a normal diet plan, you eat a lot of carbohydrates; your body burns them for energy and stores excess as triglycerides in your fat cells or as glycogen in your liver. However, when you take carbohydrates out of your diet, your body drains the glycogen stored in the liver and muscles and then starts to burn body fat for energy. Your body gets energy from the fat in the food you consume and also from the fat stored in your fat cells. So when your body starts to burn fat, your fat cells shrink and you start to lose weight and become leaner.

Although your precise macronutrient ratio will vary based on your individual needs, a usual nutritional ketogenic diet looks like the following:

• Fat: 60 to 75% of calories
• Protein; 15 to 30% of calories
• Carbohydrates: 5 to 10% of calories

The above is just a general guideline, but most dieters who follow the ketogenic diet are comfortable with the above ratio.

Here are some websites that will help you know more about Ketogenic diet

• Ketogenic diet, the short version
• In Depth look at Ketogenic Diet
• Critical ketogenic tips
• Ketogenic diet for beginners
• Know about keto
• Ketogenic diet
• Ketogenic diet FAQ
• Ketogenic diet resources
• Ketogenic-diet-101
• Ketogenic diet for beginners
• Step-by-step keto diet plan
• All about the keto diet
• Ketogenic diet for women

R ecipe photos are from dietdoctor

Frittata with Spinach

Ingredients for 4 servings

• Eggs 8
• Heavy whipping cream 1 cup
• Fresh spinach lb.
• Diced bacon or chorizo 1/3 lb.
• Shredded Cheese 1/3 lb.
• Butter 2 tbsp. for frying
• Salt and pepper

Method

1. Preheat the oven to 350F.
2. Fry the bacon in the butter until crispy, then add the spinach.
3. Whisk the cream and egg together and pour into a greased baking dish.
4. Add the spinach, cheese, and bacon on top and place in the middle of the oven.
5. Bake for 25 to 30 minutes and serve.

Nutrition Facts

• Fat 79%
• Protein 19%
• Carb 2%

Seafood Omelet

Ingredients for 2 servings

• Olive oil 2 tbsp.
• Cooked shrimp or seafood mix 5 oz.
• Red chili pepper 1
• Garlic cloves 2
• Fennel seeds or ground cumin tsp.
• Mayonnaise cup
• Fresh or dried chives 1 tbsp.
• Eggs 6
• Olive oil or butter 2 tbsp.
• Salt and pepper to taste

Method

1. Preheat the broiler.
2. In olive oil, broil the seafood mix or shrimp with chili, minced garlic, cumin, fennel seeds, salt, and pepper. Set it aside.
3. Add chives and mayo to the cooled seafood mixture.
4. In a bowl, whisk the eggs and season with salt and pepper. Fry in a non-stick skillet with oil or butter.
5. When the omelet is almost ready, add the seafood mixture. Fold and allow to set completely on low heat.
6. Serve.

Nutrition Information

• Fat: 83%
• Protein: 16%
• Carb: 1%

Pancakes

Ingredients for 1 serving

• Pork rinds 2/3 oz. (powdered)
• Eggs 2
• Unsweetened cashew milk 2 tbsp.
• Maple extract 1 tsp.
• Ground cinnamon 1 tsp.
• Coconut oil 2 tbsp.

Method

1. In a blender, add the powdered pork rinds and the rest of the ingredients and combine until smooth.
2. Heat a tbsp. of coconut oil over medium heat.

1. Into the skillet, add about -cup batter and fry for 2 minutes or until golden brown and set. Flip and cook until set.
2. Remove from the skillet and repeat with the remaining batter.

Nutrition Information

• Fat: 79%
• Protein: 20%
• Carb: 2%

Fried Cauliflower Hash with Peppers and Eggs

Ingredients for 2 servings

• Grated cauliflower 1 lb.
• Butter 3 oz.
• Salt and pepper
• Eggs 4
• Poblano peppers 3 oz.
• Olive oil 1 tsp.
• Mayonnaise cup
• Garlic powder or onion powder 1 tsp.