Saner Clarke - SUPER EASY SOUPS & STEWS: 100 Super Easy Recipes for Healthy Meals

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Super Easy Soups & Stews 100 Super Easy Recipes for Healthy Meals

@Copyright 2018by Saner Clarke - All rights reserved.

This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. Under no circumstance will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Legal Notice: The book is copyright protected. This is only for personal use.

You cannot amend, distribute, sell, use, quote or paraphrase any part or the content within this book without the consent of the author. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content of this book has been derived from various sources.

Please consult a licensed professional before attempting any techniques outlined in this book. CONTENTS

Chapter 1: Ketogenic Diet

Introduction

Ketogenic diet is a high fat and low carb diet in which carbohydrate consumption is significantly reduced and being replaced with fats. Due to carbohydrate reduction the body is resulted in a ketosis state. In this state the body effectively burns the fat into energy. It has many benefits as it helps in weight loss and also against various health issues like epilepsy, cancer, Alzheimers and diabetes, it also helps in reducing the insulin levels.

Explanation

The ketogenic diet plan is about increasing the fats and decreasing the carbs in diet so that the body burns the fats into energy.

After a few days the body will adapt itself according to this diet and will go into a state, which is called ketosis, in this state the body will not have sufficient carbs to utilize for the energy so it will start producing ketones, ketones are basically the organic compounds which are used by the body in the absence of the carbs, ketones burns the fats into energy. The purpose of ketogenic diet is not to remove the carbs entirely but the aim to not to depend on the carbs as a primary source of energy. Ketogenic diet was planned initially to help the people who had mental disorder, it was not aimed to help in weight control. This diet results in the production of chemical which is known as decanoic acid which is very helpful against mental disorders and seizures. People also started this diet for the purpose of losing weight, during the carbs intake the body keeps the water to retain the carbs for energy but once the carbs intake is significantly reduced, there is no need for the body to retain that water.

Types of keto diet

Following are the types of keto diet depending upon the purpose of being on that diet for example for a person who is an athlete and is physically very active the type would be different while for someone who just want to lose weight the diet would have been different

• Targeted ketogenic diet (TKD): In TKD carbs are added around the workouts.

  In targeted keto diet meals are taken before or after the workout times, it is appropriate for the people who are aware of their bounds and maintain the physical performance. TKD are also used in high intensity workouts. The purpose of TKD is to preserve the muscle glycogen at adequate level.

• Standard ketogenic diet (SKD): when you start a keto diet SKD is the best version to start with. It has high fat and low carbs with moderate protein, usually it contains 75% fat, 5% carbs and 20% protein.
• High protein ketogenic diet: it is similar to standard keto diet but the percentage of protein is higher, with 60% fat, 5% carbs and 35% protein. It is a very stable diet.
• Cyclical ketogenic diet (CKD): In this diet there are days of higher carbs like 5 keto days are followed by 2 days of high carbs. It has down and up days and also known as carb loading.

  This diet is appropriate for body builders and athletes, in CKD the muscle glycogen in entirely reduced.

Muscle maintenance in keto diet

There are some factors that are helpful in muscle growth and maintenance while you are on a keto diet, adrenaline is an important aspect in muscle preservation in ketosis period, when carb intake is reduced the blood glucose is dropped and a signal is transmitted to adrenal glands which results in the release of epinephrine. Appropriate intake of protein is also useful in maintaining the muscle mass so adequate protein intake is important in ketogenic diet

Benefits of ketogenic diet

Following are some of the amazing benefits of ketogenic diet

• Helpful in weight reduction:

Keto diets helps greatly in weight reduction, it is so substantial that weight can be lost without calorie count. Ketogenic diet is more beneficial than the low fat diet as there is no need to keep the track on food intake, it also improves the blood sugar levels.

• Helpful against diabetes:

It is very beneficial against type 2 diabetes as it increases the insulin sensitivity because it helps in the excess fat reduction.

• Helpful against epilepsy:

It is helpful in treating the neurological disorders such as epilepsy.

• Helpful in gaining mental focus:

Ketogenic diet is also helpful in improving the mental performance as ketones are an excellent source of energy to the brain.

• Helpful in gaining mental focus:

Ketogenic diet is also helpful in improving the mental performance as ketones are an excellent source of energy to the brain.

Fatty acids have a great impact on increasing mental performance and enhancing concentration.

What to avoid on ketogenic diet?

While on a ketogenic diet food containing high carbs should be avoided. The food items which contains high carbs includes sugary food products, wheat based items, rice, pasta, beans, root vegetables, and fruits except berries etc.

Food intake on ketogenic diet

While on a ketogenic diet, the food intake should include red meat, chicken, bacon, fish, turkey, eggs, butter, unprocessed cheese, nuts, low carb vegetables and healthy oils.

Reducing the side effects of ketogenic diet

Initially there may be some side effects of ketogenic diet as the body gradually adapts itself into it, the term is usually called keto flu, and it might result in low energy, more hunger, sleep and digestive problems etc. for dealing with these problems a regular intake of low carb diet initially is helpful.

Initially the water and mineral level in the body might also get disturbed so mineral supplements intake is beneficial.

Physical training with keto diet

Being physically active while being on a keto diet is very important for health and fitness. Initially it might be a little bit hard since the body takes some time to get used to it so you should take it easy in the start. Once you start gaining the energy physical activities like lifting, running, training will further boost the energy level. You can make proper meal plans according to the physical workouts.

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