Barbara McCaulley - Keto Cookbook For Beginners: Quick & Easy 800 Recipes On A Budget

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Introduction Want to follow a ketogenic diet but not sure where to start? Struggling with finding delicious and tummy-filling recipes when going against the grains? Do not worry! This book will not only give you amazing keto recipes that will get you started in a jiffy, but it will also teach you the greatest tricks for adopting a keto lifestyle forever. Mouth-watering delights for any occasion and any eater, you will not believe that these recipes will help you restore your health and slim down your body.

Ditching carbs do not mean ditching yummy treats, and with these ingenious recipes, you will see that for yourself. Successfully practiced for more than nine decades, the ketogenic diet has proven to be the ultimate long-term diet for any person. The restriction list may frighten many, but the truth is, this diet is super adaptable, and the food combinations and tasty meals are pretty endless. Ketogenic Diet The New Lifestyle It is common knowledge that our body is designed to run on carbohydrates. We use them to provide our body with the energy that is required for normal functioning. However, what many people are clueless about, is that carbs are not the only source of fuel that our bodies can use.

Just like they can run on carbs, our bodies can also use fats as an energy source. When we ditch the carbs and focus on providing our bodies with more fat, then we are embarking on the ketogenic train. Despite what many people think, the ketogenic diet is not just another fad diet. It has been around since 1920 and has resulted in outstanding results and amazingly successful stories. If you are new to the keto world and have no idea what I am talking about, let me simplify this for you. For you to truly understand what the ketogenic diet is all about and why you should choose to follow it, let me first explain what happens to your body after consuming a carb-loaded meal.

Imagine you have just swallowed a giant bowl of spaghetti. Your tummy is full, your taste buds are satisfied, and your body is provided with much more carbs than necessary. After consumption, your body immediately starts the process of digestion, during which your body will break down the consumed carbs into glucose, which is a source of energy that your body depends on. So one might ask, what is wrong with carbs?. There are some things. For starters, they raise the blood sugar, they make us fat, and in short, they hurt our overall health.

So, how can ketogenic diet help? A ketogenic diet skips this process by lowering the carbohydrate intake and providing high fat and moderate protein levels. Now, since there is no adequate amount of carbs to use as energy, your liver is forced to find the fuel elsewhere. And since your body is packed with lots of fat, the liver starts using these extra levels of fat as an energy source. THE BENEFITS OF THE KETO DIET Despite the fact that it is still considered to be controversial, the keto diet is the best dietary choice that one can make. From weight loss to longevity, here are the benefits that following a ketogenic diet can bring to your life: Loss of Appetite Cannot tame your cravings? Do not worry. This diet will neither leave you exhausted nor with a rumbling gut.

The ketogenic diet will help you say no to that second piece of cake. Once you train your body to run on fat and not on carbs, you will experience a drop in your appetite that will work magic for your figure. Weight Loss Since the body is forced to produce only a small amount of glucose, it will also be forced to lower the insulin production. When that happens, your kidneys will start getting rid of the extra sodium, which will lead to weight loss. HDL Cholesterol Increase While consuming a diet high in fat and staying clear of the harmful glucose, your body will experience a rise in the good HDL cholesterol levels, which will, in turn, reduce the risk for many cardiovascular problems. Drop in Blood Pressure Cutting back on carbs will also bring your blood pressure in check.

The drop in the blood pressure can prevent many health problems such as strokes or heart diseases. Lower Risk of Diabetes Although this probably goes without saying, it is important to mention this one. When you ditch the carbs, your body is forced to lower the glucose productivity significantly, which naturally leads to a lower risk of diabetes. Improved Brain Function Many studies have shown that replacing carbohydrates with fat as an energy source leads to mental clarity and improved brain function. This is yet another reason why you should go keto. Longevity I am not saying that this diet will turn you into a 120-hundred-year-old monk; however, it has been scientifically proven that once the oxidative stress levels are lowered, the lifespan gets extended.

And since this diet can result in a significant drop in the oxidative stress levels, the corresponding effect it could have on a persons lifespan is clear. THE KETO PLATE First, just because it is called a diet doesnt mean that you are about to spend your days in starvation. The ketogenic diet will neither tell you not to eat five times a day if you want to nor will it leave your bellies empty. The only rule that the keto diet has is to eat fewer carbohydrates, more foods that are high in fat, and consume a moderate protein intake. But how much is too much and what is the right amount? The general rule of a thumb is that your daily nutrition should consist of: 70-75% Fat; 20-25% Protein; 5-10% Carbohydrates To be more precise, it is not recommended that you consume more than 20 grams of carbs when on a ketogenic diet. This macronutrient percentage, however, can be achieved in whichever way you and your belly are comfortable with.

For instance, if you crave a carb meal now, and want to eat, for example, 16 grams of carbs at once, you can do so, as long as your other meals do not contain more than 4 grams of carbs combined. Some recipes in this book offer 0 grams of carbs, while others are packed with a few grams. By making a proper meal plan that works for you, you can easily skip the inconvenience cloaked around this diet, and start receiving the fantastic benefits. KETO FLU The term Keto flu describes a very common experience for new ketoers, but it often goes away in the first week. When starting with keto, you may have some slight discomfort or feel fatigue, headache, nausea, cramps, etc. The reasons Keto flu occurs are two: Keto diet is diuretic ; therefore you visit the bathroom quite often, which leads to the loss of electrolytes and water.

The solution is either drinking more water or bouillon cube, to replenish electrolytes reserves. I suggest that you also increase the consumption of potassium, magnesium. calcium, and phosphorus. Shifting to Keto is at first a big shock for the body . The reason is that its designed to process carbs and now there are almost none. You may feel increased fatigue, nausea, etc.