Lizzie Stephens - Keto Desserts Cookbook: The Baking Bible for Homemade Low Carb Sweets
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If you care about your health and you are looking for a recipe book of delicious and easy Ketogenic desserts, this cookbook is for you!If you are a Keto diet follower and wonder how you can enjoy cakes, pastries, pies, cookies, and other desserts while keeping yourself in ketosis without feeling guilty, then good news for you is that with slight modifications, you can enjoy all your favorite dessert items.
There is a way to enjoy your favorite desserts while staying in ketosis. By eating a Ketogenic diet that is low in carb and high in fat, you create a new environment in your body that favors burning fat.
Most traditional sweets use ingredients such as sugar and wheat flour as the main ingredients. As you know, keto desserts cant contain these ingredients because of high carb content. This means keto-friendly desserts need to be created a little differently to be low carb and sugar-free. Keto desserts use sweeteners that are sugar-free and have a low glycemic index.
Besides, keto desserts cannot contain wheat flour. Instead, they use low-carb flour, such as coconut flour and almond flour. And also, beneficial ingredients for successful baking, these recipes keep your body in a state of ketosis.
There is a way to enjoy your favorite desserts while staying in ketosis. By eating a Ketogenic diet that is low in carb and high in fat, you create a new environment in your body that favors burning fat.
Most traditional sweets use ingredients such as sugar and wheat flour as the main ingredients. As you know, keto desserts cant contain these ingredients because of high carb content. This means keto-friendly desserts need to be created a little differently to be low carb and sugar-free. Keto desserts use sweeteners that are sugar-free and have a low glycemic index.
Besides, keto desserts cannot contain wheat flour. Instead, they use low-carb flour, such as coconut flour and almond flour. And also, beneficial ingredients for successful baking, these recipes keep your body in a state of ketosis.
Lizzie Stephens: author's other books
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Milk Carlsson
Rami Abrams
Carolyn Ketchum
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KETO DESSERTS COOKBOOK
The Baking Bible
for Homemade Low Carb Sweets
Table of Contents
Copyright 2020 Lizzie Stephens
All rights reserved
This eBook, Book is provided with the sole providing complete information on a specific topic for which every effort has been made to ensure that it is both accurate and reasonable.
The information is not indeed to diagnose, treat or cure any disease. Its important to remember that the author of this book is not a doctor. Only opinions based upon his own personal experiences or research are cited. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you consult a professional prior to undertaking any of the advice or techniques discussed within.
The information presented in this document is believed to be true, any liability due to inattention or abuse of the instructions contained herein is the sole responsibility of the reader. Under no circumstances will there be any legal liability or allegations against the publisher for any damages, damage, or loss in connection with the information in this document.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, such as electronic, mechanical, photocopying, recording or otherwise without the prior written permission of the author and the publishers.
Introduction
The Ketogenic diet implies a strict restriction of carbohydrate and sugar intake. This is the reason you might think you have to say goodbye to your favorite cakes, brownies, and ice cream flavors. However, you dont have to suffer! It is just about making a few changes and using keto-friendly foods that you can easily find in the market these days. The feeling of deprivation is one of the most common reasons the diet plans fail. Often starting a low-carb Ketogenic diet can be confusing, especially if you are a beginner. Many people find it difficult to commit to a lifestyle where a lot of their favorite foods are forbidden or restricted.
There is a way to enjoy your favorite desserts while staying in ketosis. If you want to discover an easy way to satisfy your sugar cravings and enjoy mouth-watering desserts while keeping yourself in ketosis without feeling guilty, then this keto dessert cookbook is for you. Every low-carb, high-fat recipe in this keto dessert book is gluten-free, sugar-free, and follows keto principles. Every recipe includes a beautiful picture and essential macros along with easy-to-follow instructions for making perfect keto desserts. With this book, you will learn how to satisfy your sugar cravings, while experiencing all the health and weight loss benefits of the keto diet.
Chapter 1 The Ketogenic Diet
The Keto Diet Basics
The Ketogenic diet, commonly called Keto, is extremely popular these days. The idea behind the diet is to trigger your bodys fat-burning mechanisms to fuel your body for daily activity. This means that the fat you eat and your stored body fat all become fuel for your body.
The idea of the Ketogenic diet is that it takes advantage of your bodys natural system that uses fat for fuel. By transitioning to a low-carbohydrate diet, your body adjusts, unable to utilize the readily available source of carbohydrates that was once available to it. Instead, it starts to use both existing and new fat storage as its energy source. This condition is called ketosis.
When we are on a diet that contains enough carbohydrates, the carbohydrates are broken down into glucose, which is used for energy. However, when carbs are limited, our liver starts to produce ketones (the ketone bodies). These ketone bodies are transported from the liver to other states, where they can be converted by enzymes in the body for further energy production. This is the theory behind the Ketogenic diet.
Ketosis is a state where the body produces molecules called ketones, which are created by the liver. Ketones can replace glucose as an alternate fuel source. When you consume a carb-rich diet, carbs convert to glucose, and you get most of your energy from glucose. The excess glucose gets stored as body fat. Insulin is needed to get the glucose to every part of the body. The insulin prevents the breakdown of fatty tissues and helps glucose gets stored as fat.
The more carbs you ingest, the more glucose will be present in your blood. With more glucose, your pancreas needs to produce more insulin in order to facilitate energy production from the available blood sugar/glucose. The problem is that your body cells become insulin-desensitized when you continue to eat a carb-rich diet. Over time, the pancreas is forced to produce more insulin into the body to normalize the blood sugar levels. Eventually, your pancreas cant produce any insulin, and you develop type 2 diabetes.
By eating a Ketogenic diet that is low in carb and high in fat, you create a new environment in your body that favors burning fat. What it takes to get and stay in ketosis is individually for each person, and it depends on your body weight, age, gender, and activity level.
Here is the general ratio guideline for daily consumption of each type of macronutrient while on the keto diet:
Fat: 60 to 75% of your calories
Protein: 15 to 30% of your calories
Carbs: 5 to 10% of your calories
The Difference Between Keto Desserts and Regular Sweets
Most traditional sweets use ingredients such as sugar and wheat flour as the main ingredients. As you know, keto desserts cant contain these ingredients because of high carb content. This means keto-friendly desserts need to be created a little differently to be low carb and sugar-free. Keto desserts use sweeteners that are sugar-free and have a low glycemic index.
Additionally, keto desserts cant contain wheat flour. Instead, they use lower carb nut flours like coconut flour and almond flour. And because these flours dont contain the essential gluten that binds traditional baked goods, many keto baked goods require the addition of naturally derived binding agents, such as guar gum and xanthan gum to provide the familiar texture that helps make baked treats delicious and helps hold them together. Other ingredients, such as full-fat dairy and coconut oil, play a key role in adding richness, texture, and sufficient levels of fat to ensure that the recipes keep your body in a state of ketosis.
Chapter 2 Flour and other ingredients for Ketogenic Desserts and Baking
We are going to start this book by discussing low carb flours. Using low carb flours can be overwhelming for you at first because you may never have used them. Low carb flours dont really work like regular flours. All low carb flours have their peculiarity, and as you get used to them, you will become familiar with their characteristics and how best to use them in recipes.
Almond flour
Almond flour is a low carb flour that is produced from almond nuts. It is rich in minerals, vitamins, and also provides more calcium than other nuts. Almond flours are made by blanching almonds to remove the skins and then grinding them until a fine floury-consistency is reached. cup or about 28g almond flour contains 160 calories and 3g net carbs. Store almond flour in a well-lidded container and keep refrigerated after opening. The rules you need to follow are given below:
Use only dried or cool almonds.
Grind a small quantity of almonds at a time.
Dont grind a portion for over thirty seconds.
Slightly shake the blender or grinder as you go.
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