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Ketogenic Diet for Beginners: A Diet of Low Carb Recipes for Weight Loss

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Ketogenic Diet for Beginners:

A Diet of Low Carb Recipes for Weight Loss

[] Free Gift Included

As part of our commitment to making sure you live a healthy lifestyle, we have included a free e-book in the link below. This book looks at improving every aspect of your life in the long term; including diet, sleep and exercise. I hope that you enjoy this e-book and the extra gift as well. The link to the gift is below:

http://36potentfoodstoloseweightandlivehealthy.gr8.com

[] Disclaimer

Copyright © 2016

All Rights Reserved.

No part of this eBook can be transmitted or reproduced in any form including print, electronic, photocopying, scanning, mechanical or recording without prior written permission from the author.

While the author has taken utmost efforts to ensure the accuracy of the written content, all readers are advised to follow information mentioned herein at their own risk. The author cannot be held responsible for any personal or commercial damage caused by information. All readers are encouraged to seek professional advice when needed.

[] Book description

This book is a guide for all those who want to follow the Ketogenic Diet, but have no clue where to begin. It contains detailed information as to what the Ketogenic Diet is, the do’s and don’ts of the diet and a bunch of recipes that will help you kick-start your journey!

This book is full of Ketogenic Diet-friendly recipes for a variety of meals, such as soups, salads, side dishes, main courses, Ketogenic snacks and last, but not least, desserts!

All the recipes in this book are quick and easy to prepare and you will not need to spend hours in the kitchen. All the ingredients in the recipes are easily available and you do not need to go hunting for expensive specialized ingredients!

With this bunch of Ketogenic Diet-friendly recipes, you can easily and quickly pick up the diet without having to do any calorie calculations or gram-by-gram portion measurements!

This book is one stop for all your Ketogenic Diet queries!

[] Table of Contents

Free Gift Included

Disclaimer

Book description

Table of Contents

Introduction

Ketogenic Breakfast Recipes

Spicy Shrimp Omelet

Raspberry Pancakes

Mock McGriddle Casserole

Meat Bagel

Breakfast Cereal Mix

Avocado Breakfast Bowl

Skillet-Baked Eggs

Cheese Muffins

Chocolate Smoothie

Green Smoothie

Berry Chocolate Shake

Matcha Smoothie Bowl

Healthy Smoothie

Ketogenic Soup Recipes

Chicken Enchilada Soup

Spanish Sardine and Tomato Soup

Hot Chili Soup

Chilled Avocado Soup

Light Zucchini Soup

Cream of Broccoli Soup

Cream of Mushroom Soup

Ketogenic Salad Recipes

Tuna Salad

Cold Chicken Salad

Egg and Avocado Salad

Tri Color Salad

Caper and Lemon Salad

Salmon, Bacon and Kale Salad

Thai Salad

Ketogenic Main Course Recipes

Spicy Chicken Nuggets

Chicken in Butter Gravy

Ground Pork Tacos

Italian Pork Cutlets

Sri Lankan Fish Curry

Coconut and Shrimp Avocadoes

Baked Salmon

Lamb Souvlaki (Greek Lamb Skewers)

Ground Beef and Spinach Skillet

Low-Carb Shepherd’s Pie

Spinach Pie

Low-Carb Pad Thai

Stir Fried Bacon & Vegetables

Zucchini Casserole

Low-Carb Pizza

Ketogenic Side Dishes

Cauliflower Garlic Breadsticks

Keto Bread / Muffins

Mashed Cauliflower (Mock Mashed Potatoes)

Mushroom and Hemp Seeds Pilaf

Cauliflower Rice

Ketogenic Snack Recipes

Healthy Granola Bars

Fish Fingers

Fried Cheese Sticks

Pizza Bites

Ketogenic Dessert Recipes

Raspberry Chia Pudding

Berry Ice Cream

Strawberry Cheesecake

Chocolate and Peanut Butter Bites

Conclusion

[] Introduction

In a world obsessed with size zero, it seems every person with an ounce of extra weight wants to lose it. Capitalizing on this trend, a lot of “dieticians” and “nutritionists” have come up with a variety of “specialized diets” where you consume “special foods” and lose weight. All this is just a sham!

The reality is that most of the time, these “specialists” have deals with manufacturing companies, and they push the “special” products produced by companies in your face to earn a hefty commission. At the end of these diets all you will have lost is money! But, what if I tell you that there is a diet in which you do not need to purchase expensive specialized products (nor starve) and you can still lose weight without messing up your regular schedule?

Here I present to you the “Ketogenic Diet”.

The Ketogenic Diet is quite popular, as it is a low-carb diet. The body usually converts carbohydrates to glucose and insulin. Glucose is the most basic and easiest energy source the body can break down and use to provide energy. This is why your body will ignore all sources of energy as long as there is glucose in your system. This results in deposits of fat in the body, because your body stores all the fat from your food for future use.

So, the basic idea of the Ketogenic Diet is to induce the body into a state of ketosis by eliminating all carbohydrate-rich foods from the diet. Ketosis is the natural state of the body where the body initiates metabolic processes to deal with the low intake of carbohydrates (and glucose). The body starts producing ketones in the liver by breaking down fat in the body.

While following the Ketogenic Diet, you stop all carbohydrate intake and up your fat intake, resulting in the production of fat-breaking ketones! This breakdown of body fat results in a leaner body!

To start following the Ketogenic Diet, you need to plan ahead and have a diet plan waiting on hand. Whatever you eat has a great impact on how fast your body attains the state of ketosis. The lower the carbs that you consume in a day (preferably less than 15 grams) the faster your body attains the state of ketosis and the quicker you will lose weight!

Your nutrient intake should be as follows:

*
p<>{color:#000;}. 70% of total nutritional content should be fat

*
p<>{color:#000;}. 25% of total nutritional content should be protein

*
p<>{color:#000;}. 5% of total nutritional content should be carbohydrates

The 5% of carbs should come mostly from dairy, nuts and vegetables, and refined carbs from cereals such as wheat, fruits or starchy vegetables such as potatoes, should be avoided.

An ideal meal should consist of a main protein meal with two sides – one full of veggies and one fat-rich. For example, a meal could consist of a grilled rib-eye steak with a knob of butter and a side of spinach stir fried in olive oil or a whole skinless and boneless chicken breast fried in very little olive oil with a side of stir fried broccoli and cheese.

So, as you can see, this diet aids in the reduction of body fat and helps you to lose weight.

This book contains healthy Ketogenic recipes for all of your meals, from breakfast till dinner and for all courses, from soups to salads to main courses to snacks and desserts! And the best part? All of these recipes are quick and easy and use ingredients easily available in every kitchen and pantry!

I would like to thank you for purchasing this book and I hope you find the content of this book helpful!

[] Ketogenic Breakfast Recipes

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[]Spicy Shrimp Omelet

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p<>{color:#000;}. Total: 20 min
<>.
p<>{color:#000;}. Servings: 2

Ingredients:

*
p<>{color:#000;}. 3 eggs, whisked

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p<>{color:#000;}. 2 grape tomatoes, halved

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p<>{color:#000;}. 1 medium onion, chopped

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p<>{color:#000;}. 5 shrimp, peeled, deveined

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p<>{color:#000;}. 1 tablespoon fresh parsley, chopped

*
p<>{color:#000;}. 1/4 teaspoon cayenne pepper

*
p<>{color:#000;}. 1/8 teaspoon pepper powder

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p<>{color:#000;}. 1/4 teaspoon salt or to taste

*
p<>{color:#000;}. 1 tablespoon coconut oil

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p<>{color:#000;}. A dash of hot sauce

Method:

#
p<>{color:#000;}. Place a nonstick pan over medium heat. Add oil. When the oil is hot enough, add onions and sauté until onions are translucent.

#
p<>{color:#000;}. Add salt, pepper, cayenne pepper, shrimp and tomatoes. Sauté for a couple of minutes.

#
p<>{color:#000;}. Pour whisked eggs over it. Sprinkle parsley. Cook until the eggs are set.

#
p<>{color:#000;}. Drizzle hot sauce over it and serve.

[] Raspberry Pancakes

<>.
p<>{color:#000;}. Total: 25 min
<>.
p<>{color:#000;}. Servings: 2

Ingredients:

*
p<>{color:#000;}. 1 banana, mashed

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p<>{color:#000;}. 1/2 cup egg whites, beaten

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p<>{color:#000;}. 6 tablespoons almond milk

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p<>{color:#000;}. 1 1/2 cup raspberries, frozen

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p<>{color:#000;}. 1 tablespoon cinnamon

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p<>{color:#000;}. 2 tablespoons chia seeds, ground

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p<>{color:#000;}. 2 scoops whey powder

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p<>{color:#000;}. Cooking spray with olive oil

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p<>{color:#000;}. 4 tablespoons Greek yogurt to serve

Method:

#
p<>{color:#000;}. Mix together all the ingredients, except raspberries, until well-combined.

#
p<>{color:#000;}. Add raspberries and mix again.

#
p<>{color:#000;}. Place a nonstick pan over medium heat. Spray with olive oil.

#
p<>{color:#000;}. Pour about 1/4 cup mixture in the pan. Swirl the pan so that the batter spreads. Cook until the bottom side is golden brown.

#
p<>{color:#000;}. Flip sides. Cook the other side until golden brown.

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p<>{color:#000;}. Repeat steps 4 and 5 with the remaining batter.

#
p<>{color:#000;}. Serve hot with Greek yogurt.

[] Mock McGriddle Casserole

<>.
p<>{color:#000;}. Total: 1 hr. 10 min
<>.
p<>{color:#000;}. Servings: 4

Ingredients:

*
p<>{color:#000;}. 5 large eggs

*
p<>{color:#000;}. 2 tablespoons butter

*
p<>{color:#000;}. 1/2-pound breakfast sausages

*
p<>{color:#000;}. 3 tablespoons maple syrup or to taste

*
p<>{color:#000;}. 1/2 teaspoon garlic powder

*
p<>{color:#000;}. 1 teaspoon onion powder

*
p<>{color:#000;}. 2 ounces’ cheddar cheese

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p<>{color:#000;}. 2 tablespoons flaxseed meal

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p<>{color:#000;}. 1/2 cup almond flour

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p<>{color:#000;}. Salt to taste

*
p<>{color:#000;}. Pepper powder to taste

*
p<>{color:#000;}. 1/4 teaspoon sage

Method:

#
p<>{color:#000;}. Place a pan over medium heat. Add sausages and cook until brown and slightly crispy. Remove from heat.

#
p<>{color:#000;}. Meanwhile, mix together in a large bowl, almond flour, flaxseed meal, salt, pepper, sage, onion and garlic powder.

#
p<>{color:#000;}. Mix together in another bowl, 2 tablespoons maple syrup and eggs and whisk well. Pour this mixture into the almond flour mixture.

***

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Ketogenic Diet for Beginners: A Diet of Low Carb Recipes for Weight Loss

Losing weight through special diets has become one of the greatest fads. In a world obsessed with size zero, it seems every person with an ounce of extra weight wants to lose it. Capitalizing on this trend, a lot of “dieticians” and “nutritionists” have come up with a variety of “specialized diets” where you consume “special foods” and lose weight. All this is just a sham! The reality is that most of the time, these “specialists” have deals with manufacturing companies, and they push the “special” products produced by companies in your face to earn a hefty commission. At the end of these diets all you will have lost is money! But, what if I tell you that there is a diet in which you do not need to purchase expensive specialized products (nor starve) and you can still lose weight without messing up your regular schedule? Here I present to you the “Ketogenic Diet”. This book will provide you with the following information: 1. Ketogenic Breakfast Recipes 2. Ketogenic Soup Recipes 3. Ketogenic Salad Recipes 4. Ketogenic Main Course Recipes 5. Ketogenic Snack Recipes 6. Ketogenic Deserts

  • Author: supershake
  • Published: 2016-08-09 09:50:10
  • Words: 8057
Ketogenic Diet for Beginners: A Diet of Low Carb Recipes for Weight Loss Ketogenic Diet for Beginners: A Diet of Low Carb Recipes for Weight Loss