Francis Michael - THE KETO DIET COOKBOOK: 550 Easy & Healthy Ketogenic Diet Recipes | 21-Day Meal Plan | Lose Up To 20 Pounds In 3 Weeks

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THE

KETO DIET

COOKBOOK

Easy & Healthy Ketogenic Diet Recipes, 21-Day Meal Plan, Lose Up To 20 Pounds In 3 Weeks.

BY

Francis Michael

COPYRIGHT 2019 by Francis Michael

All rights reserved. This book is copyright protected and its for personal use only. Without the prior written permission of the publisher, no part of this publication should be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods. This publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. Seek for the services of a legal or professional, a practiced individual in the profession if advice is needed.

DISCLAIMER

The information contained in this book is geared for educational and entertainment purposes only. Strenuous efforts have been made towards providing accurate, up to date and reliable complete information. The information in this book is true and complete to the best of our knowledge. Neither the publisher nor the author takes any responsibility for any possible consequences of reading or enjoying the recipes in this book. The author and publisher disclaim any liability in connection with the use of information contained in this book. Under no circumstance will any legal responsibility or blame be apportioned against the author or publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Table of Contents

INTRODUCTION

Meaning of Keto Diet

When talking about Keto Diet, its simply a short form for Ketogenic Diet. The diet has to do much with a low-carb (carbohydrate) meal. This means the process of lowering intake of carbohydrates and increasing the intake of fat. This leads to fat being turn into ketones. The Ketones in turn supplies the human brain with energy. It also involves much intake of fats, veggies and proteins etc. Keto Diet however helps to burn fats instead of burning carbohydrates. Carbohydrates are converted into glucose which in turn helps to energies the human brain. If small amount of carbohydrates are contain in a particular diet, the liver converts fat into fatty acids and ketone bodies.

How Keto Diet Works

In reality, Keto Diet places it emphases on fat which make up to about 95%nof daily calories. The human body in the other hand makes use of different types of fuel for its healthy living. The keto Diet is capable of providing the human body diverse kinds of fuel. This fuel is known as Ketone. The Liver uses stored fat to manufacture this Ketone. The Keto Diet works perfectly well if one follows it instructions properly. The Keto Diet in the other hand needs you to deny yourself intake of carbohydrates. Reaching A state called Ketosis may take some few days but this can be interfered when you consume too much protein.

Benefits of Keto Diet

Keto Diet can be beneficial in the following ways:

It Controls your cravings:

This can be possible when you control your general blood sugar levels helps you control your cravings. Several studies have revealed this to be truth.

Keto Diet sharpens your brain:

Keto Diet helps to sharpen the human brain and fuel it when glucose is absence. The brain also gets energies through the Keto diet.

It helps to fall the Inflammation markers:

Studies reveal that cases of inflammation come as a result of diverse health issues like diabetes, heart disease, and arthritis etc. The nutritional values of Ketosis have the capability to reduce inflammation.

You are safe from type 2 diabetes:

A study reveals that Keto Diet can improve blood sugar control for people living with type 2 diabetes. Being on Ketosis can drastically reduce your daily carbohydrates to less than 20g. This helps to manage or control the condition of the type 2 diabetes.

It gives the human body more energy:

Keto Diet is equipped with the ability of proving energy to the body. For those who are new to Keto Diet may experience Keto flu during the first few days of being on Keto Diet. Some may have fatigue, headaches, and nausea. When this happens, it simply connotes that your body is setting up itself from the usual burning of glucose to burning of fat for energy. Your body will gain more energy when it is fully switched.

How to Kick-Start Ketosis

The Keto Diet is all about setting up your body to start burning fat instead of glucose when energy is needed by the body.

The keto Diet comprises of low carb (carbohydrate), and high fat diets. The Keto Diet has become popular in most parts of the globe because people have now come to like it due to its numerous health benefits. Starting the Keto diet is very simple but some people do have some doubt in them asking themselves if the keto Diet can work in them as it works for others. Starting the Keto Diet also requires that you know what Keto Diet is so that kick start with ease. Kick starting Ketosis could include: cutting down carbohydrates intake, eating high-quality fats, doing much exercise, maintaining your protein level.

Meaning of Carbs

One of the ways in which the body obtains calories is through carbohydrates being are macronutrients. Carbs is a short form of saying carbohydrate while calories also mean energy. Carbohydrates according to several studies show that carbohydrate is the main source of energy. Carbohydrate is a combination of carbon, hydrogen and oxygen. That is why they are called carbohydrate. Normally, the daily consumption of 1g of carbohydrate is equivalent to 4 calories. This means a diet of 1,800 calories per day will give about 202g and 292g for both low and high end.

Foods That Are High On Carbs

Black Beans: Beans are known to contain protein and fiber but they however contain traces of carbohydrates.

Whole Wheat Pasta: Whole wheat pasta contains a whole lot of carbs necessary for your body to get into Ketosis.

Yogurt: It may interest you to know that yogurt is high in carbohydrate. Yes sure, it is.

Maple Syrup: This is also a good source of carbohydrates despite the fact that they are sweetener, they also contains carbohydrates.

Dates: Their sizes are not necessary but they are a good source of carbohydrates.

Corn: Corn is stock with lots of carbohydrates which give more energy to the body for a healthy living.

Quinoa: They have traces of carbohydrates in their nutritional content. Its a good source of carbohydrate.

Adzuki Beans: These Asian beans. It origin come from China according to research. It is also a good source of carbohydrates.

Chickpeas: Chickpeas are high in carbohydrates. They are the main ingredient in hummus. They contain high level of carbohydrates.

Grapefruit: This citrus contains a good amount of carbohydrates.

Oats: Oats are good example of food that is high in carbohydrates. Many people begin their morning with oats.

Sweet Potatoes: Sweet potatoes are another source of carbohydrate. Although sweet potatoes contains lower carbs compared to the white potatoes.

Foods to Eat on Keto Diet

Beef: Roast, Steak, veal, ground beef and stews.

Poultry: Quail, duck, Chicken breasts, turkey and wild game.

Pork: Tenderloin, Pork loin, chops, ham, and sugar-free bacon.

Fish: Tuna, salmon, Mackerel trout, halibut, cod, catfish, and mahi-mahi.

Shellfish: Clams, crab, Oysters, mussels, and lobster.

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