Ella Sanders - The Ultimate Ketogenic Cookbook: 100 Low-Carb, High-Fat Paleo Recipes for Easy Weight Loss and Optimum Health

KETO POWER
AND FLAVOR CHAPTER 1 Keto Power and Flavor If youre interested in a way to lose weight, feel great, improve your energy levels, and enjoy great-tasting food, then this book is for you! Here youll find a delicious collection of easy-to-follow recipes that can help you do just that. Sound too good to be true? Give it a try for a few weeks and see how you feel.

Most people experience dramatic results with this new way of eating. So what exactly is a ketogenic diet? A ketogenic diet is a very low-carb way of eating that helps the body use ketones instead of carbs for fuel. For years it was studied as a way to help people with epilepsy control their seizures. But along the way, experts also noticed a ketogenic diet promoted reliable weight loss as well. Why does it work? The term ketosis refers to a metabolic state in which your body uses ketones (taken from the fat you eat, as well as body fat) as its primary fuel source instead of glucose (from carbohydrates). When your body enters this fat-burning state, you naturally lower your blood sugar levels, which may be beneficial if you are at risk for developing diabetes.

Low-carb diets have also been shown to help lower bad cholesterol levels and reduce high blood pressure, factors that may play a role in reducing the risk of heart disease. Another benefit of a ketogenic weight loss plan: Because fats are more calorie dense, they help you feel full faster. And without the sudden insulin spikes that go along with eating lots of carbohydrates, you are far less likely to feel the usual hunger pangs we typically associate with trying to lose weight. Do I need to talk with my doctor before starting a ketogenic diet? Its always smart to talk with your doctor before starting any weight loss plan, especially if you are living with a chronic health condition like diabetes or heart disease. If you have seizures and are curious to try a ketogenic diet to see if they might be lessened, talk with your doctor to determine the carbohydrate goal that is best for you. Sounds good so far.

But what can I eat? To help the body reach a state of ketosis, youll want to focus on eating whole foods as much as possible, especially those low in carbohydrates and rich in healthy fats. That means you can enjoy olive oil, eggs, avocados, nuts, full-fat cheeses, and even the occasional butter splurge in your cooking! When it comes to vegetables, you can enjoy practically anything provided it isnt too starchy. Greens, mushrooms, broccoli, cabbage, cucumbers, tomatoes, zucchini, and yellow squash are all low-carb superstars that figure prominently into the recipes that follow. In general, to achieve ketosis you should aim to get no more than 50 grams of carbohydrates a day and make sure that 70 percent of your calories are coming from fat. The recipes in this collection provide nutrition facts to help you keep track of macronutrients and calculate your overall daily intake. They also indicate the percentage of calories drawn from each macronutrient.

Youll see that not every dish contains 70 percent of its calories from fat, but many contain more than that amount. Over the course of your day, strive for balance by eating a variety of low-carb foods. There are so many delicious choices! What should I avoid? To minimize the amount of carbohydrates you eat in a day, steer clear of the following: all grains and beans (including wheat flour, bread, pasta, and rice) all sweet and starchy vegetables (avoid all potatoes, peas, corn, and beets; limit onions and sweet peppers) all fruits (except berries) alcohol (including wine) added sugar (including honey, syrup, agave nectar; read labels carefully to avoid anything with sugar or high fructose corn syrup) That may sound like a tall order, but take a look at the recipes in this collection. Youll see there is definitely a way to still enjoy many of your favorite comfort foods, such as pizza, burgers, and a variety of savory casseroles, as well as plenty of sweet treats and snacks to keep you satisfied between meals. After a short time, youre very likely to find this new way of eating so rewarding you wouldnt think of going back to your old recipes. Are there any special foods on this plan? For the most part, theres nothing out of the ordinary about the foods youll eat on a ketogenic weight loss plan.

In this collection of recipes, you may find it helpful to take note of the following: AVOCADO. The easiest way to prepare this healthy-fat fruit is to slice it in half, turning it as you cut around the stone. Twist the two halves to separate them and then use a spoon to remove the stone and scoop the flesh from the skin. BUTTER. Unless otherwise specified, use unsalted butter in your cooking; it is better to add a small amount of salt to a dish as you cook rather than rely on salty ingredients to enhance the flavor of your cooking. Over time, you may find that you add less salt to your food. CHEESE. Because a ketogenic weight loss plan relies on the right ratio of fats in your diet, avoid reduced-fat cheeses unless the recipe specifies otherwise. MEATS AND POULTRY. Some proponents of a ketogenic weight loss plan encourage using organic, grass-fed, or free-range animal products whenever possible; the choice is yours to make. MEATS AND POULTRY. Some proponents of a ketogenic weight loss plan encourage using organic, grass-fed, or free-range animal products whenever possible; the choice is yours to make.

However, unless otherwise specified, the recipe analysis assumes that ground beef is 85 percent lean and ground turkey is 93 percent lean. NUTS. Toasted nuts make a statement in a dish (especially in a salad). To prepare them on the stovetop, simply cook the nuts in a dry skillet over medium-high heat for about 5 minutes, until fragrant. In the last minute or two, stir the nuts in the skillet. They can easily go from toasted to burnt in a matter of seconds. SWERVE. There are many granulated sugar replacements that claim they are zero-carbohydrate foods because the small amount they do contain is indigestible; in these recipes we call for a readily available brand called Swerve that looks and tastes very much like the real thing, but you can use any similar sugar-free product. WHEY PROTEIN POWDER. Some recipes call for this product, which youll find in the powdered energy-shakes aisle of your grocery or health food store.