Molly Pearl - The Deliciously Keto Cookbook: 150 mouth-watering low-carb, healthy-fat ketogenic recipes for mains, sides, desserts, and more

The Deliciously Keto Cookbook Molly Pearl and Kelly Roehl, MS, RD, LDN, CNSC
Publisher: Mike Sanders Associate Publisher: Billy Fields Senior Acquisitions Editor: Brook Farling Development Editor: Kayla Dugger Cover and Book Designer: William Thomas Photographer: Molly Pearl Food Stylist: Jason Peters Illustrator: Clint Ford Prepress Technician: Brian Massey Proofreader: Cate Schwenk Indexer: Celia McCoy PRODUCTION, LONDONDigital Producer: Alex Valizadeh Senior Digital Producer: Miguel Cunha DIGITAL OPERATIONS, DELHIHead of Digital Operations: Manjari Hooda Producer: Rahul Kumar Assistant Editor: Etika Kapil Operations Assistant: Tauhid Nasir First American Edition, 2016 Published in the United States by DK Publishing 6081 E. 82nd Street, Indianapolis, Indiana 46250 Copyright 2016 Dorling Kindersley Limited A Penguin Random House Company
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001295790November/2016 All rights reserved. Without limiting the rights under the copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner. Published in the United States by Dorling Kindersley Limited. eISBN: 9781465458124 Library of Congress Catalog Card Number: 2016938282 Note : This publication contains the opinions and ideas of its authors. It is intended to provide helpful and informative material on the subject matter covered.

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Introduction We live in a toxic food environment in which making healthy choices feels nearly impossible. Its all about convenience, speed, and more. This has led to rising rates of obesity and chronic disease. What This Book Covers While most of us are familiar with the old food guide pyramids and the newer plate renditions released by health and government institutions, many have become frustrated with lack of improvement in health despite following these guidelines.

This is largely due to the food environment in which we live, as well as a general lack of knowledge of what food is and how to actually prepare it. Its easier and more convenient for us to hit the drive-thru or microwave a prepared meal than to start from scratch, which is what influences those rises in obesity and chronic disease. However, the message to eat less processed food is not enough to promote changewe need a diet that dramatically alters the inflammation and damage caused by a diet of excess sugar and processed fat. What if I told you there is such a diet, and that by following it, you may actually see improvements in your health? Whats more, the diet doesnt limit fatit actually encourages it? If youre looking to lose weight, lower your blood glucose, impact your neurological health, or just overall feel better, the ketogenic diet (also known as the keto diet ) is sure to help! The keto diet has been one of the hottest areas of research within the nutrition, health, and medical community. While many have understood the benefits of the keto diet for years, these benefits are just beginning to be recognized by the medical communityand the health-conscious public is beginning to take notice! The keto diet is a low-carbohydrate, high-fat, moderate-protein diet that helps transition your body from using sugar or glucose for energy to becoming a fat-burning machine. As you remove high-carbohydrate foods from your diet, your blood sugar will dramatically decline and your body will begin to break down fat for energy, producing ketones that can be used by nearly every cell in the body.

This process causes weight loss, decreased cravings and bloating, and improved mental clarity. This book offers a how-to guide to help you get started on a keto diet, as well as a collection of delicious recipes that were developed with keto philosophies in mind and analyzed by a registered dietitian nutritionist so you can be confident in your keto choices. Its time to embrace not only a diet, but a new and healthy way of life! Special Thanks to the Technical Reviewer The Deliciously Keto Cookbook was reviewed by an expert who double-checked the accuracy of whats presented here to help us ensure learning about the keto diet is as easy as it gets. Special thanks are extended to Carolyn Doyle. Disclaimer When starting this diet, you should first discuss your plans with your doctorparticularly if youre pregnant or breastfeeding, have kidney disease, or are taking insulin for diabetes. Your doctor and a registered dietition can also help you understand how the diet affects certain baseline risk factors, such as cholesterol levels, diabetes risk, waist circumference, weight, and body mass index.

Getting Started
A ketogenic diet allows you to lose weight, enhance your mental clarity, and improve your overall health without feeling deprived. But how does it work? The first section of this book explains the keto diet, including the benefits of following it; the role of protein, fat, and carbohydrates in your meals; common misconceptions associated with the diet; and ways to achieve success. Once you have a good understanding of how it all works, youll be able to confidently dive in and enjoy eating the keto way. What Is a Ketogenic Diet? Ketogenic dietsoften referred to as keto diets are composed of foods low in carbohydrates, high in fat, and adequate in protein to help you maintain a healthy body. The Nature of the Ancient Human Diet Historically, humans havent always had a constant source of food (think hunter-gatherer days). This caused our bodies to become more efficient at conserving energy for use during a time when food was scarcehence the reason we pack excess calories, or energy, away as fat when we eat more than we need.

Although we have evolved to become a highly productive species with ample food availability, our bodies remain physiologically nearly identical to those of our hunter-gather ancestors. While the diet of our ancestors isnt 100 percent certain, we do know it was a combination of foods that were easy to hunt and gathersuch as animals, leafy plants, and nutsthat likely required little time or work to prepare and eat. These were primarily fat, protein, and fiber-rich plants. On the other hand, high-carbohydrate foods like grains, root vegetables, and seasonal fruits were likely a small part of the diet of our hunter-gatherer ancestors due to the need for heat to be edible. This lack of carbohydrates caused human bodies to become hard-wired to seek carbohydrates and store them for use during a time of needin other words, a period of days or longer where food is scarce and were forced to rely on our stored energy, or fat. The only problem is, most humans today rarely go without food for 12 hours, let alone days or weeks.