Jane - Ketogenic Diet: A Year of Keto Fat Bombs: 52 Seasonal Recipes Ketogenic Cookbook (Sweet & Savory Recipes)

A Year of Keto Fat bombs

52 Seasonal Fat Bomb Recipes Burn Fat All Year Round

By Elizabeth Jane

Copyright 2015 by Elizabeth Jane - All rights reserved.

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Introduction

This idea was born from an email from a customer (thank you, Nidza), which went something like this

Well I normally fix meals to last me at most four serving or days. I'd plan to have a fat bomb every day.

That's 365 days divided by a recipe that makes at least a weeks worth, so 52 recipes ?

That's ideal. Are there 52 fat bomb recipes anywhere?

Perfection in my mind would be a seasonally adjusted book where you would split the recipes into four seasons.

To allow for not always sweet but savory recipes utilizing available produce and lots of fat. How's that

for a crazy idea?

And with this crazy idea in mind, I went about to create a range of fat bombs across the seasons. There is a good mixture of sweet and savory, along with some very special holiday themed fat bombs.

This book was perhaps my most challenging and creative yet. So I hope you enjoy these fat bombs and they help you to stay keto by adding a bit of variety and delight to your diet.

As with most things.. everything in moderation. Yes, they are ketogenic, however I would not recommend getting all your daily calories from them. I suggest using them as a treat, perhaps one a day as Nidza has suggested.

Elizabeth Jane

Example

When previewing a recipe book on Amazon, I like to be able to view the recipes, rather than the whole preview being the introduction or guide. So you can see what you are getting, below is one of the delicious recipes to help decide if youd like to download the book.

Coconut Lime Fat Bombs

Preparation time: 5 minutes

Cooking time: 0 minutes

Makes:

Ingredients:

• 1 stick unsalted butter
• cup coconut oil
• 1 ounce unsweetened, shredded coconut
• Zest and juice of 2 small limes
• 4 ounces cream cheese, softened
• cup unsweetened coconut cream
• teaspoon vanilla extract
• Sugar-free sweetener of your choice, to taste

Directions:

1. Add the butter and coconut oil to a saucepan and set over medium heat. Once melted, remove from the heat and stir in the lime zest and juice.
2. Stir in the vanilla and shredded coconut. Then add the softened cream cheese and coconut cream. Mix well until the mixture is as smooth as possible. If you notice that the cream cheese has separated, dont worry about that as it wont affect the result. Add the sweetener to your taste and mix well.
3. Spoon the mixture into candy molds or candy paper liners and place in the freezer for about an hour. Once they are set, remove from the molds and enjoy.
4. Store the candies in an airtight container in the freezer.

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: .0g

Net Cabs: 1g

Protein: 1g

Total Fat: 14g

Calories: 122

Table of Contents

Overview Of The Ketogenic Diet

I assume you know a bit, or maybe a lot about the Ketogenic Diet at this point, but just in case, lets have a quick overview of what the Ketogenic Diet is before diving into the recipes.

Our bodys metabolism has evolved much less quickly than modern technology. In the past, we had to hunt for our meals and we would often go without food for days or weeks at a time. So our bodies stored as much of its energy reserves as possible for when it was needed. The body became extremely efficient at taking any excess energy (from food) and storing it for later (as fat). When food became scarce, the body would switch from using food as its primary source of energy to the fat reserves.

However, in modern life, food is far more plentiful, but excess energy is still be stored as fat. Modern life has exacerbated this by producing foods rich in carbohydrates (which are utilized more quickly by the body) and lowering the need for physical activity. As a result, excess energy (more calories consumed than expended) is more abundant and consequently more energy is stored (usually as fat).

The concept of the ketogenic diet is that it takes advantage of your bodys natural system that uses fat for fuel. By switching to a low carbohydrate diet, your body adapts and becomes unable to utilize the readily available source of carbohydrate that was once available to it. Instead, it begins to use both existing and new stores of fat as its energy source. This is known as a state of ketosis.

When we are on a diet containing sufficient amounts of carbohydrate, these are broken down into glucose which is used for energy. However, when carbs are restricted, our liver starts to produce ketones (also known as ketone bodies). These are transported from the liver to other tissues where they can be reconverted by enzymes in the body to produce energy.

That is the theory behind the diet, and in practice it breaks down into the below macronutrients:

• Carbs - 20 - 50 grams per day
• Try 30 grams to begin with and see how you feel and are progressing (see measuring results below).
• Protein 1.5 2.6 grams per pound (0.7 1.2 grams per kg) of body weight