Registered Skye Howard - TRUE KETO Smoothies and Shakes: 40 Recipes by a Registered and Licensed Dietician that are Low Carb, Hi Fat, with Varied Levels of Protein to Cater for ... Requirements
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TRUE KETO Smoothies & Shakes 40 Recipes Containing Low Carb and High Fat with Varied Levels of Protein to Cater for All Protein Intake Requirements Formulated By A Dietician Specifically For The Ketogenic Diet by Skye Howard RD LD Authored by Skye Howard RD LD Published December 2014 - C2Books Kindle Edition DISCLAIMER Copyright January 2015 True Keto Smoothies & Shakes by Skye Howard RD LD. All rights Reserved. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying or otherwise without prior written permission of the copyright holder, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. Disclaimer and Terms of Use: Every effort has been made to ensure that the information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information and text contained within the book due to the rapidly changing nature of science, research, known and unknown facts and internet. The Author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.
Consult your doctor before going on any diet or exercise plan. About the Author Skye has been a practicing Licensed and Registered Dietician for six years. She is certified in Adult Weight Management and is currently studying for her Masters of Science in Nutrition and Wellness. Her qualifications and studies, along with her work experience as a practicing Dietician, allow her to provide evidence-based information and sophisticated attention to detail that is unquestionably accurate. Skye lives and practices in Florida, and enjoys providing clinical nutrition education and advice as well as developing recipes, writing articles and books. Other work she undertakes has included leading health and wellness programs for several large organisations and local communities.
She gains the most satisfaction from helping people achieve their health and wellness goals. Skye has a young family who are very supportive of her career and goals. She plans to continue to write health and wellness articles and books that promote a healthy lifestyle. 
There is also a range of protein grams in these recipes, from low to moderate, depending on what your needs are. Athletes and those who exercise will require than those who are sedentary. The 40 recipes include a variety of flavors and textures to satisfy your palate, including superfoods such as kale, berries, spinach, cocoa, coconut, beets and chia, and with a large variety of other ingredients ranging from almond and coconut milk, MCT oil, coffee, pumpkin and peppermint, to name a few. Features of the Dietician-Approved Ketogenic Cookbook include: - 40 dietician approved flavorful and colorful smoothie recipes - Nutrient analysis for every recipe, including total calories, fat, net carbohydrates and protein - Recipes categorised into: Under 5g carbs 5g-7g carbs 8g-10g carbs 11-15g carbs - Includes super foods such as spinach, kale, chia seeds, blueberries and avocado - Includes Stevia, a natural sweetener derived from the leaves of the plant species Stevia rebaudiana. - Includes MCT Oil, known as Medium-Chain Triglycerides, which is beneficial for those on the Ketogenic diet because it is: Easily absorbed and aids fat digestion Promotes ketosis Is a quick fuel to organs and muscles To receive personalized nutritional advice on the proper ratio of fat, carbohydrates and protein, please consult with your local Registered Dietician. For medical advice, please consult your healthcare physician.
CONTENTS
The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets dont consume of 5% of calories from carbohydrates, and protein intake is moderate. Note: For personalised intake, speak with a Registered Dietician on your specific protein needs per day and per meal. As a guide and quick analysis, there are many free online Keto calculators, such as the KetoDiet Buddy .
Being on the Keto diet it is crucial to avoid hunger and one of the crucial ways to avoid carbohydrate craving is to include the correct amount of protein as well as fat in your diet. 2. Evidence also proves that you will burn more calories keeping your diet rich in protein as it increases energy expenditure. 3. Protein is the most important macronutrient for building and preserving muscle tissue, especially for those physically active. And the more muscles you have, the more calories you will burn, even when resting.
Getting a minimum intake of protein is optimal to prevent muscle wasting at 0.8 g/kg body weight. Studies have shown that males maintained their lean muscle mass at 1.4 g /kg body weight and females at 1.2 g/kg. This means that a 150 lb. female needs 82 g grams of protein per day and a 200 lb. male needs on average about 130 grams of protein per day. Therefore, a larger individual may need more protein at a meal than someone else.
The recipes in this book have been written to provide varying ranges of protein along with low carbohydrates, for the differing needs of individuals, such as athletes who will require more grams of protein over an adult who gets less activity. Protein needs vary and need to be personalised, based on height, weight, gender, age, and activity.
The smoothie and shakes recipes in this book are not meant to serve as excessive protein choices. There are a few recipes few that are quite high in protein, however, everyone needs different protein amounts and some people would be looking for higher protein intake.
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