Adele Baker - Fat Bombs : The Complete Keto Fat Bombs Cookbook – 2 Manuscripts in 1 Book

FAT BOMBS The Complete Keto Fat Bombs Cookbook 160 Sweet and Savory Keto Snacks Recipes for Healthy Eating to Lose Weight Fast 2 Manuscripts in 1 Book Adele Baker This book is dedicated to my little daughter, my inspiration and my soul Copyright 2018 by Pulsar Publishing. All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means except in the case of a brief quotation embodied in articles or reviews without written permission from its publisher. Disclaimer The recipes and information in this book are provided for educational purposes only. Please always consult a licensed professional before making changes to your lifestyle or diet. The author and/or publisher shall have neither liability nor responsibility to anyone with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book.

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MANUSCRIPT 1

Keto Fat Bombs 70 Sweet & Savory Recipes for Ketogenic, Paleo & Low-Carb Diets Adele Baker

INTRODUCTION

W hat do you imagine when you hear the phrase fat bomb? Most likely it frightens you, especially if you are struggling with excess weight or just trying to keep fit. But do not be afraid, some fats can even be beneficial (e.g., coconut cream, coconut butter, coconut oil, cream cheese).

Thats the main point when including fat bombs in your ketogenic (keto) meal plan. I strongly believe that if you are on a keto diet, you should eat all the right meals and do all possible to make this diet beneficial. If youre following your macronutrients (macros) and eating them diligently, then youre doing an excellent job. But still some problems may exist with getting the proper amounts of macros, especially fats, and here fat bombs come into play! These bite-sized snacks are loaded down with fat, containing a good portion of the recommended daily amount in just one serving. Keto dieters use a wide variety of fat bomb recipes. Most of them include a combination of coconut flakes, vanilla, cacao powder, dark chocolate, cinnamon, peanut butter, almond butter, cocoa butter, cheese, coconut cream, bacon bits and more.

The keto fat bombs can be savory or sweet. There are no strict rules about making them,! It is incredibly easy. All you need to do is combine your ingredients, and then form this mixture into small balls that are easy to handle and eat or use a cute mold to give your fat bombs a unique shape. Want to make some of these for yourself? This book will provide you with a complete guide to keto fat bombs, giving all necessary information and basic principles for successful incorporation of fat bombs into your dietary plan. Seventy delicious recipes of sweet and savory fat bombs are included. Enjoy foods that are tasty and beneficial at the same time!

What is Keto?

The ketogenic diet is low carbohydrate (carb), high fat and moderate protein diet that puts the body into a metabolic state called ketosis.

In other words, the diet involves radically reducing carbohydrate intake and substituting it with fat. When your foods are high in carbs your body will produce glucose and insulin:

• Glucose is an energy source that is the easiest for our bodies to convert into energy and use. Thus it will be chosen over any other energy source.
• Insulin is a hormone that processes the glucose so that your bloodstream can distribute it around your body.

Since glucose is the main form of energy, fats are not used and are, therefore, stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as its primary energy source. But due to the incredible adaptive abilities of our bodies, we can induce it into a state known as ketosis by lowering the intake of carbs. Ketosis is a natural process the body uses to help us survive when food intake is low.

During this state, chemicals called ketones are produced. This process is started not by a lack of calories, but by a lack of carbohydrates.

Types of Keto Diet

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically includes 75% fat, 20% protein and only 5% carbs
• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds; for example, 5 ketogenic days followed by 2 high-carb days
• Targeted ketogenic diet (TKD): This diet involves adding carbs around physical workouts
• High-protein ketogenic diet: This has features in common with a standard ketogenic diet, but contains more protein . It contains 60% fat, 35% protein and 5% carbs

Benefits of a Ketogenic Diet

• Weight Loss

Using fats as an energy source, the ketogenic diet promotes considerable weight loss. Being on a keto diet, your insulin levels fall greatly which actually turns your body into a fat burning machine.

Furthermore, the ketogenic diet has proved to have better result s then low-fat and high-carb diets.

• Control Blood Sugar

The keto diet is thought to decrease blood sugar levels mainly because of the types of foods you consume. Studies even reveal that the ketogenic dietary pattern is a more effective way to prevent diabetes than low-calorie diets. You need to consider this diet if you are pre-diabetic or have type 2 diabetes. Many people have success managing their blood sugar on the keto diet.

• Mental Focus

By adopting the ketogenic diet, many people are able to increase their mental performance.

Thats because ketones are a great source of fuel for the brain. By lowering carb intake, you prevent big spikes in blood sugar. These factors can have a positive effect on focus and concentration. Another factor is that an increased intake of fatty acids can have some benefits on our brains function.

• Increased Energy & Normalized Hunger

Fat has been shown to be the most effective fuel to burn as an energy source. By giving your body a better and more reliable fuel, you will be more energetic during the day.

Moreover, fat is naturally more satisfying food, so we feel full for a longer time.

What to Eat and What to Avoid on the Keto Diet