Jimmy Moore - The Ketogenic Cookbook: Nutritious Low-Carb, High-Fat Paleo Meals to Heal Your Body

the
ketogenic
cookbook

NUTRITIOUS LOW-CARB, HIGH-FAT
PALEO MEALS TO HEAL YOUR BODY

Jimmy Moore
and Maria Emmerich

Victory Belt Publishing Inc.
Las Vegas

First Published in 2015 by Victory Belt Publishing Inc.

Copyright 2015 Jimmy Moore and Maria Emmerich

All rights reserved

No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN-13: 978-1-628600-78-0 (paperback)
978-1-628600-90-2 (ebook)

The authors are not licensed practitioners, physicians, or medical professionals and offer no medical treatments, diagnoses, suggestions, or counseling. The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program, and physicians should be informed of all nutritional changes.

The authors/owners claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein.

Front and Back Cover Photography by Hayley and Bill Staley

Interior Design by Yordan Terziev and Boryana Yordanova

Meal Plans by Craig Emmerich

Printed in the U.S.A.

RRD 0115

SP_ver_e

contents

Introduction

One cannot
think well, love well, sleep well,
if one has not dined well.

Virginia Woolf

A ketogenic dietone that calls for a low-carb, moderate-protein, and high-fat nutritional intakehas become more and more popular in the past few years as more and more people are looking for a nutritional approach to optimizing their health that is based on a real foodsbased diet and can be tailored to meet their individual needs. In fact, the term ketogenic was the fifth-most Googled diet search term in 2013. And although you may have heard that getting into a state of nutritional ketosis is an ideal way to lose weight, it is so much more than that. Well share why within the pages of this book.

Before we dive too deeply into the subject of ketogenic diets and share some delicious recipes that fit within this lifestyle, wed like to introduce ourselves to you and explain why we decided to write this book, which is sure to become a resource you will turn to again and again as you begin your own low-carb, high-fat journey to better health. The two of us came to this way of eating by very different paths, but we now stand united in our passion to empower people with the same life-changing message.

Jimmys story

Growing up, I was always the fat kid in class. I was routinely picked last on the playground for any athletic endeavor, ruthlessly made fun of because of my weight, and generally thought of as a nerd and a freak. Because I was such a social pariah, I had to come up with ways to deal with the rejection I was feeling. Ironically, that meant eating more and more food to cover up the pain. And because my mom was a single parent for most of my childhood, she did the best she could to find the cheapest food possible to feed her two growing boys and little girl. That translated into meals based mostly on processed carbohydrates.

Hamburger Helper, Fruit Loops, Coca-Cola, Little Debbie snack cakes, macaroni and cheese, ramen noodles, cheeseburgers with french fries, and other crappy carbage comprised nearly everything my brother, sister, and I ate growing up. It was the Standard American Diet that most people have consumed since the 1970s. Whats ironic about all of this is that at the same time, my mom was trying to lose weight by eating a low-fat diet. So that meant that, while we kids were eating all of that junk food, she was consuming rice cakes, fat-free ice cream, salad with fat-free dressing, and other so-called healthy foods. I would have loved to have taken video of this with an iPhone back in the 1980s because Im sure it was a peculiar sight!

It shouldnt be surprising to anyone that as I grew into an adult and began making my own nutritional choices, I continued to eat the way I had been taught growing up. Some people have this idea that when you become an adult and move out on your own, you suddenly know what proper nutrition is. If only! No, thats ludicrous. You eat the way you grew up eating, and for me, that meant more and more junk food, fast food, and carbage. Needless to say, through college and into my late twenties, I was gradually getting bigger and bigger while my metabolism was getting worse and worse.

Every few years I attempted to lose weight and get healthy. But what that generally meant in my mind was eating a low-calorie, low-fat diet and getting lots of cardiovascular exercise. The problem with this model for tackling my obesity and propensity for health problems was that it could never satisfy my deep cravings and hunger, and I was always left wanting more. I went through phases of trying everything that made sense to me on some cognitive level, including drinking Slimfast (eww!), taking Dexatrim diet pills, and, of course, eating a low-fat diet. In fact, in 1999 I tried a very low-fat diet after my brother, Kevin, at the age of thirty-two, had a series of heart attacks in the span of one week that nearly killed him. Since I was only four years younger than he was, I knew I had to do something drastic to avoid the same fate.

So here I was at the age of twenty-seven eating virtually zero fat and consuming such foods as naturally fat-free marshmallows. Or the always a low-fat food, Twizzlers. It says it right there on the packaging, so it must be true, right? And the sugary version of Coca-Cola was totally devoid of fat, so I had that from time to time as well. Because of my moms low-fat diet days back in the 1980s, I was just accustomed to fearing fat as the grand enemy of my weight and health. And while I did indeed lose weight eating that way, one thing kept dooming me to fail time and time againH-U-N-G-E-R!

My wife, Christine, will tell you that I was not a pleasant man to be around when my stomach was growling and I needed to eat. And when you cut the fat out of your diet, hunger is inevitable. I felt like I was going crazy. I now know that my brain was screaming at me to feed it the fat it needed to operate as it was supposed to. Instead, I suppressed those urges and willed myself to succeedwhich I defined almost solely as losing weight. While I did indeed lose a good amount of weight doing this, the other intangibles required for lasting successhunger control, steady mood, mental acuity, energywere steadily crumbling beneath me. The beginning of the end came one day with a fateful request from Christine.

When Id been on my low-fat diet for nine months, Christine asked me if I would go to McDonalds and order her something. I asked her if I could have a Big Mac meal just this one time, since I was quite literally starving after months upon months of eating low-fat. I think you can guess the rest of this sad story. That one time became time and time again over the next four months as I rebelled against that low-fat diet, eating everything I could get my hands on regardless of nutritional content. Predictably, I gained back all of the weight I had lost and then some. All of that work was down the drain, and I was right back where I had started.