Steven Cook - Keto Diet Cookbook For Beginners 2019: The Complete Guide to Ketogenic Diet to Shed Weight, Heal Your Body and Regain Confidence
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Are you finally getting serious about losing weight?
Are you currently following a ketogenic diet or planning to in the near future?
Keep on reading! You will get what you really want to know in this Keto Diet Cookbook!
If you have ever tried to lose weight before, youll understand just how hard it can be. Failing in a diet is much easier than success, as we struggle to maintain it for any length of time. But with the keto diet there is hope.
This book, Keto Diet Cookbook For Beginners 2019: The Complete Guide to Ketogenic Diet to Shed Weight, Heal Your Body and Regain Confidence, has been created with you in mind, so that finding success with the ketogenic diet comes easy.
Inside, youll find a range of mouth-watering dishes that are quick and easy to prepare, but offer amazing taste at the same time.
Get Healthier, Burn off the fats and enjoy the boundless energy that comes with the Keto Diet Now!
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Keto Diet Cookbook
for Beginners 2019
The Complete Guide to Ketogenic Diet to Heal Your Body, Shed Weight and Regain Confidence
Steven Cook
Copyright By Steven Cook
All rights reserved.
No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.
Legal & Disclaimer
The information contained in this book and its contents is not designed to replace or take the place of any form of medical or professional advice; and is not meant to replace the need for independent medical, financial, legal or other professional advice or services, as may be required. The content and information in this book has been provided for educational and entertainment purposes only.
The content and information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author's knowledge, information and belief. However, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors and/or omissions. Further, changes are periodically made to this book as and when needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor or such other professional advisor) before using any of the suggested remedies, techniques, or information in this book.
Upon using the contents and information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this book. This disclaimer applies to any loss, damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action.
Table of Contents
Hello! Thanks for purchasing this book, A Beginners Guide To the Ketogenic Diet.
This book is for people who are considering the ketogenic diet or have decided to take it on and want to know the information on how to get started. Whether youre trying to lose weight, improve your energy levels, or protect yourself against certain diseases, your diet should be working with you, not against you. The ketogenic diet can be an essential pathway to good health.
Im a lover of great food and Keto dieter. Im not a nutritionist, professional chef, or doctor, but I have done extensive research and cooked many keto-friendly recipes. In this book, Ive collected all of the information you need to get started, and Ive done my best to word it in a way that is easy to understand. The ketogenic diet has some science lingo and occasionally complicated processes associated with it, but Ive been sure to describe it all in a readable way. There are lots of scientific studies and articles online that get further into the science side of things, if youre interested in learning more.
Eating well is very important. The ketogenic diet cuts out processed and artificial food, embraces real, high-quality ingredients, and has changed a lot of peoples lives. By purchasing this book, youve decided that you want to be one of them, so lets get started!
The popularity of the ketogenic diet has exploded over the last few years, but it has ancient origins. In ancient Greece, the physician Hippocrates (known as the father of medicine) treated a man suffering from terrible seizures. The doctor recommended that his patient stop eating and drinking for a few days. The seizures stopped! Fasting became the most common prescription for people with epilepsy for over a thousand years, until 1911. Doctors wanted to come up with a treatment that didnt involve essentially starving their patients. They figured out that a diet lower in calories, no meat, and lots of veggies also reduced seizures.
In 1921, another doctor - an endocrinologist this time - learned that a low-carb, high-fat diet was just as effective. Another two years passed, and a doctor from the Mayo Clinic finally named this low-carb diet: The Ketogenic Diet. He gave it this name because of the presence of ketones, compounds produced by the liver, which appeared in the body during fasting and when a person restricts their carbs. These ketones seemed to be the reason seizures stopped.
What happens in the body when you eat fewer carbs and more fat? First, lets go over what happens on a normal diet high in carbs. The body turns carbs into glucose, which are the used as fuel. Thats all well and good - the body needs carbs - but when you eat too many, they body stores them as fat. Most of us eat too many carbs and are not active enough to burn them off. Now, when you switch to a low-carb, high-fat diet, your body begins producing ketones. This process is called ketosis. These ketones, like glucose, are used for fuel, but any excess is just eliminated through urine, and not stored as body fat. This makes them a highly-efficient fuel.
The body doesnt start producing ketones at just any random moment. Theres a precise ratio of fat and carbs that triggers this process. On the keto diet, your daily calories consist of 60-75% fat, 15-30% protein, and 5-10% carbs. There are three variations of the keto diet, and which is the best for you depends on your goals:
The Standard Keto Diet (SKD)
The most common ketogenic diet, the SKD is 70% fat, 25% protein, and 5% carbs. If you want to lose weight this is most likely the best choice for you.
The MCT Diet
MCT stands for medium-chain triglycerides, and this form of the diet focuses on those types of oils, which can be found in coconut products. MCT oil has been shown to kick ketosis into high-gear. You can find concentrated MCT oil or get it through coconut oil, coconut milk, cheese, butter, and yogurt. 30-60% of your fats should all come from MCT oils.
The Targeted Ketogenic Diet (TKD)
If you exercise a lot, you should eat a bit more carbs than if you werent as active. The main distinction of the TKD is that you consume 25-50 grams of clean carbs before working out. They are then quickly burned up, so youre able to stay in ketosis.
The Cyclical Ketogenic Diet (CKD)
If you are very active or a professional athlete, this form of the ketogenic diet might be healthiest for you. It consists of 5-6 days on the standard keto diet, 1-2 days of higher carb intake, and then a return to the SKD. This process ensures your body has enough carbs to build muscle and recover.
When youre on the SKD (which we will refer to as the keto diet from now on), youre eating around 20 net carbs per day. That means grams of fiber are not included, so to get your net carbs, you would subtract the fiber from the total carbs in a particular food. To find more specific numbers based on your health goals, check out any number of the keto calculators available online. You put in information like your weight, goals, and so on to your daily calorie breakdown.
Once youre eating the right percentages, how do you know when youve entered ketosis? You measure the ketones in your body using urine strips, a blood meter, or a breath test. Urine strips measure the acetoacetate ketone, but the strips are only useful when youre first starting ketosis. Once youve been in ketosis for a while, your levels will show up lower because your body is using the acetoacetate. Blood meters test for BHB (beta-hydroxybutyrate) and are generally more accurate than urine strips. The last method, the breath test, measures acetone, which in itself isnt that significant for ketosis. However, acetone and BHB usually line up closely, so thats why the breath test is useful.
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