Julia Patel - Keto Diet: 60 Amazing High-Fat/Low-Carb Keto Recipes and 7-Day Ketogenic Meal Plan for Weight Loss and Healthy Life (low carb keto diet, keto for dummies, keto guidebook)

KetoDiet

60 High-Fat/Low-Carb Keto Recipes

and 7-Day Ketogenic Meal Plan

for Weight Loss and Healthy Life

JULIA PATEL

TABLE OF CONTENTS

I congratulate you on choosing the cookbook Keto Diet , which will help you cook low-carb keto dishes for your healthy eating and boosting energy.

The ketogenic diet is an effective, low-carb, and high-fat diet where the right fats are the main source of energy for the body.

In addition, it is a great way to get rid of chronic diseases, to speed up metabolism, and to strengthen the immune system. You can easily diversify your daily diet by preparing simple and tasty dishes in your own kitchen.

This book will be useful and interesting for beginners who want to try a keto diet program. It contains a lot of useful information, for example:

• What types of diet exist?
• What is the ketosis?
• What are the main nutrients to consider on the keto meal plan?
• What are the main benefits and dangers of the keto diet?
• What you need to eat and what to avoid?

In addition, you will find a full 7-day meal plan for beginners, which you can easily begin from your first day. The book contains many simple recipes for healthy breakfasts, smoothies, snacks, desserts, meat, fish and vegetable dishes for every day.

Each step-by-step recipe has a full-color photo of a ready dish and information about important nutrients.

Use this ketogenic diet guide to create an effective nutritional system.

What do you know about the keto diet? This is a world-famous nutritional system, which has many other names: low carbohydrate, keto, LCHF.

The main target of the keto diet is to increase the number of fats and to reduce the consumption of carbs. This leads the body to the special metabolic process, which called as ketosis.

In this case, the main source of energy is ketones, which produced by the human liver from the arrived fats.

In the ketosis process, you can note a safe decrease in the level of insulin and blood sugar. At the same time, the level of ketones in the blood can range from 0.5 to 3.0 mmol.

When you will follow a typical keto diet, daily meals must include:

The correct ratio of nutrients allows easily entering and supporting food ketosis on the LCHF diet.

Ketosis is a natural process, which leads to the production of ketones from the fat acids of the liver.

Ketone bodies are organic bio molecules, which easily dissolve in the water environment and synthesize from fat acids in a liver. Our body uses them as the main source of energy, which leads to faster metabolism and improved well-being.

In the state of ketosis, all systems of the human body feed on ketones, not glucose. That is why the keto food system is so effective and popular all over the world.

Interesting fact! Weight loss on the ketogenic diet is 3 times greater than on low-fat diets.

If you are on the high-fat diet, you should quickly and safely enter to the state of ketosis, which brings to the production of ketone bodies and splitting of own fat reserves.

There are four types of the high-fat keto diet:

Standard Keto Diet

A nutrition plan, which supports a high amount of fats (75%), a moderate amount of proteins (20%) and a low amount of carbs (5%).

Target Keto Diet

Meal plan, which allows an increase in the total amount of carbs on training days.

Cyclic Keto Diet

Such meal plan allows alternating periods of carbohydrate loading with a normal diet. For example, 4 days on a keto diet and 3 days of usual eating.

High Protein Keto Diet

Meal plan, which provides an increase in the total amount of proteins to 35%. At the same time, the amount of fats can reduce to 60%, while the amount of carbs remains unchanged.

A standard diet is optimal for beginners who are just beginning to adopt a low-carb diet and want to enter quickly in ketosis.

In addition, this type of diet is suitable for those people who want to improve their health, speed up metabolism and increase physical endurance.

Most people prefer starting a keto diet because it can reduce the level of carbs, keep the total number of calories, quash feeling of hunger, accelerate metabolism, and reduce the probability of development:

• Cardiovascular diseases
• Neurodegenerative disorders
• Oncological diseases
• Diabetes of the 2-nd type

In addition, such a food system is effective in the following:

• Improves sleep, increases physical and mental endurance
• Prevents caries and dental plaque
• Prevents heartburn and flatulence
• Improves digestion
• Stabilizes the level of sugar and insulin in the blood
• Reduces cholesterol and stabilizes blood pressure
• Reduces hunger and provides rapid saturation
• Improves skin condition, eliminates inflammatory processes in epidermis
• Provides effective weight loss

However, like any other system, the LCHF diet has some dangers and side effects.

You can note some weakness, apathy, and depression at first days. Teenagers, women during pregnancy and lactation cant use such nutrition.

Keeping a low carb keto diet for a long time can lead to the following dangerous moments:

• To the urolithic disease
• To dyspepsia and constipation
• To dehydration
• To the vitamins and minerals deficiency
• To the inflammation of the pancreas
• To failure of the menstrual cycle
• To ketoacidosis
• To muscle cramps
• To tachycardia
• To the hair loss
• To the emergence of allergic reactions

To prevent the pathological conditions and exacerbation of diseases, you need to obtain a preliminary consultation with a specialist.

If the main goal of a keto diet is to reduce weight, then you have to make monthly monitoring of the physical condition and make the basic tests.

The beginners can make the following mistakes when supporting the keto diet:

Not Enough Fats

Often, people make such a mistake, when waiting for quick weight loss. You should not reduce the caloric content of dishes the first 14 days of a diet. Your body needs the correct adaptation to a new energy source, so it should be a lot.

Not Enough Salt

Carbs delay the salt in the body. Therefore, if you reduce the number of carbs, you can increase the salt volume, during the LCHF diet.

Not Enough Water

To reduce the negative factors of the keto diet, experts recommend drinking a lot of clear water every day.

Much Protein

Excess protein leads to glucose production, raising insulin levels and suppressing ketosis. That is why you need to consume a moderate amount of protein.

The first step of beginning the LCHF diet is the preparation of an effective nutritional meal plan. The rate of entry and the duration of your stay in ketosis depends on what foods you will eat.

At first, you need to limit the total amount of carbs (up to 30 g per day). You must avoid products saturated with refined carbs and starch.