Ketogenic diet: Cookbook with recipe for fat burn and weight loss

Ketogenic diet: Cookbook with recipe for fat burn and weight loss

Arnold Yates

Published by E-z Publishing, 2017.

While every precaution has been taken in the preparation of this book, the publisher assumes no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.

KETOGENIC DIET: COOKBOOK WITH RECIPE FOR FAT BURN AND WEIGHT LOSS

First edition. January 15, 2017.

Copyright © 2017 Arnold Yates.

Written by Arnold Yates.

Ketogenic Diet

(15 Day Weight Loss Diet Plan)

___________________________

EMMANUEL HERMANEZ

Text Copyright © EMMANUEL HERMANEZ

All rights reserved.No part of this guide may be reproduced in any form without permission in writing from the publisher except in the case of brief quotations embodied in critical articles or reviews.

Legal &Disclaimer

The information contained in this book and its contents is not designed to replace or take the place of any form of medical or professional advice;and is not meant to replace the need for independent medical, financial, legal or other professional advice or services, as may be required. The content and information in this book has been provided for educational and entertainment purposes only.

The content and information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of theAuthor'sknowledge, information and belief. However, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors and/or omissions.Further, changes are periodically made to this book as and when needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor or such other professional advisor) before using any of the suggested remedies, techniques, or information in this book.

Upon using the contents and information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this book.This disclaimer applies to any loss, damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action.

You agree to accept all risks of using the information presented inside this book.

You agree that by continuing to read this book, where appropriate and/or necessary, you shall consult a professional (including but not limited to your doctor, attorney, or financial advisor or such other advisoras needed) before using any of the suggested remedies, techniques, or information in this book.

Table of Contents

Introduction.......................................................................................................22

Chapter 1 – I Am Grateful!..........................................................................23

Definition of Ketogenic Diet.........................................................................26

Too much or too little protein:......................................................................27

Too many or too little fats:.............................................................................27

Too many carbohydrates:...............................................................................27

Chapter 2 – The Good Things about A Low Carb Diet....................28

When Used as Medical Treatments for Major Ailments......................29

For Lifestyle-Related Ailments....................................................................30

More Healthy Benefits:..................................................................................31

Chapter 3 – Reverse Diabetes With These Recipes.........................33

Onion and Cheesy Quiche.............................................................................33

Ingredients:......................................................................................................33

Directions:........................................................................................................33

Choco Protein Chia Pudding........................................................................34

Ingredients:......................................................................................................34

Directions:........................................................................................................34

Baked Eggs and Bacon...................................................................................35

Ingredients:......................................................................................................35

Directions:........................................................................................................35

White Choco Almond Protein Shake..........................................................36

Ingredients:......................................................................................................36

Directions:........................................................................................................36

Calico Scrambled Eggs..................................................................................37

Ingredients:......................................................................................................37

Directions:........................................................................................................37

Tomato and Egg Scramble............................................................................38

Ingredients:......................................................................................................38

Directions:........................................................................................................38

Southwestern Omelet.....................................................................................39

Ingredients:......................................................................................................39

Directions:........................................................................................................39

Chicken Peri-Peri Salad.................................................................................40

Ingredients:......................................................................................................40

Directions:........................................................................................................40

Chicken Piccata................................................................................................41

Ingredients:......................................................................................................41

Directions:........................................................................................................41

Vegetables Salad Infused With Quinoa.....................................................42

Ingredients:......................................................................................................42

Dressing:...........................................................................................................42

Directions:........................................................................................................42

Ketogenic Ground Beef Stir Fry..................................................................43

Ingredients:......................................................................................................43

Directions:........................................................................................................43

Chicken with Herbed Sauce.........................................................................44

Ingredients:......................................................................................................44

Directions:........................................................................................................44

Chicken and Mushroom.................................................................................45

Ingredients:......................................................................................................45

Directions:........................................................................................................45

Lemon Garlic Chicken....................................................................................46

Ingredients:......................................................................................................46

Directions:........................................................................................................46

Baked Herb Salmon........................................................................................47

Ingredients:......................................................................................................47

Directions:........................................................................................................47

Tuna Stuffed Tomatoes..................................................................................48

Ingredients:......................................................................................................48

Directions:........................................................................................................48

Citrus Tuna Steak............................................................................................49

Ingredients:......................................................................................................49

Directions:........................................................................................................49

Busy Day Baked Fish......................................................................................50

Ingredients:......................................................................................................50

Directions:........................................................................................................50

Pan Seared Salmon with Apple and Spinach Salad...............................51

Ingredients:......................................................................................................51

Directions:........................................................................................................51

Coriander Salmon............................................................................................52

Ingredients:......................................................................................................52

Directions:........................................................................................................52

Baked Trout Fillet............................................................................................53

Ingredients:......................................................................................................53

Directions:........................................................................................................53

Hearty Pasta Salad..........................................................................................54

Ingredients:......................................................................................................54

Dressing............................................................................................................54

Directions::.......................................................................................................54

Italian Tuna Pasta Salad................................................................................55

Ingredients::.....................................................................................................55

Directions::.......................................................................................................55

Roasted Pepper Pasta Salad.........................................................................56

Ingredients::.....................................................................................................56

Dressing............................................................................................................56

Directions::.......................................................................................................56

Quick Greek Pasta Salad...............................................................................57

Ingredients::.....................................................................................................57

Dressing............................................................................................................57

Directions::.......................................................................................................57

Angel Hair Pasta Salad..................................................................................58

Ingredients::.....................................................................................................58

Dressing............................................................................................................58

Directions::.......................................................................................................58

California Pasta Salad....................................................................................59

Ingredients::.....................................................................................................59

Dressing............................................................................................................59

Directions::.......................................................................................................59

Chapter 4: Healthy Eatingand Weight Loss[PS12]........................................61

There are many benefits of clean eating, a few of which are listed below[PS13]:  64

Chapter 5: Weight Loss Program.............................................................66

Chapter 6: Clean Eating Programs.........................................................69

Method 1............................................................................................................69

Method 2............................................................................................................69

Include plants in your diet.............................................................................69

Incorporate meat into your diet as well.......................................................70

Include grains..................................................................................................70

Make reading labels a habit..........................................................................70

Eat foods that have fewer Ingredients: used for their preparation.........70

Eat 5-6 small meals daily...............................................................................70

Rule out refined sugar....................................................................................71

Chapter 7: Shopping Clean.........................................................................72

Chapter 8: Ketogenic Menu and Meal Plans......................................75

Day 1:..................................................................................................................75

Breakfast recipes.............................................................................................75

Buckwheat and Quinoa Granola..................................................................75

Ingredients.......................................................................................................75

Preparations.....................................................................................................75

Lunch Recipes...................................................................................................76

Boiled Fowl with Rice.....................................................................................76

Ingredients:......................................................................................................76

Preparation:.....................................................................................................76

Dinner Recipes.................................................................................................77

Farfalle with Mushrooms and Peas[PS14]............................................................77

Ingredients:......................................................................................................77

Day 2:..................................................................................................................79

Breakfast recipes............................................................................................79

Eggs All' Aurora...............................................................................................79

Ingredients:......................................................................................................79

Lunch Recipes...................................................................................................79

Shrimp, Potato and Corn Chowder............................................................79

Ingredients:......................................................................................................79

Dinner Recipes................................................................................................80

Ramen Noodle and Beef[PS15]................................................................................80

Ingredients:......................................................................................................80

Instructions......................................................................................................81

Day 3:..................................................................................................................82

Breakfast Recipes............................................................................................82

Mayonnaise, Egg and Bacon Potato...........................................................82

Ingredients:......................................................................................................82

Preparation:.....................................................................................................82

Lunch Recipes..................................................................................................83

Hearty Chicken and Vegetable Soup.........................................................83

Ingredients:......................................................................................................83

Preparation:.....................................................................................................84

Dinner Recipes................................................................................................84

Beef and Bean Chili Servings: 4..................................................................84

Ingredients:......................................................................................................84

Preparation:.....................................................................................................85

Day 4:..................................................................................................................86

Breakfast recipes............................................................................................86

Bran Muffin.......................................................................................................86

Ingredients:......................................................................................................86

Lunch Recipes..................................................................................................87

Fettuccine with Tomatoes and Pesto.........................................................87

Ingredients:......................................................................................................87

Dinner Recipes................................................................................................88

Bacon-Wrapped Chicken Medallions.........................................................88

Ingredients:......................................................................................................88

Preparation......................................................................................................89

Day 5:..................................................................................................................90

Breakfast recipes............................................................................................90

Fluffy Pancakes................................................................................................90

Ingredients:......................................................................................................90

Directions:........................................................................................................90

Lunch Recipes..................................................................................................91

Ingredients:......................................................................................................91

Preparation:.....................................................................................................91

Dinner Recipes................................................................................................92

Chicken with grilled vegetables..................................................................92

Ingredients:......................................................................................................92

Preparation......................................................................................................93

Day 6:..................................................................................................................94

Breakfast recipes............................................................................................94

Blender Pancakes............................................................................................94

Ingredients:......................................................................................................94

Directions:........................................................................................................94

Lunch Recipes..................................................................................................95

Herb-Roasted Whole Chicken......................................................................95

Ingredients:......................................................................................................95

Directions:........................................................................................................95

Dinner Recipes................................................................................................97

Cheesy Ranch Potatoes..................................................................................97

Ingredients:......................................................................................................97

Instructions......................................................................................................97

Day 7:..................................................................................................................98

Breakfast recipes............................................................................................98

Flour Tortillas...................................................................................................98

Ingredients:......................................................................................................98

Preparation:.....................................................................................................98

Lunch Recipes..................................................................................................98

Dilly Baked Salmon.........................................................................................98

Ingredients:......................................................................................................99

Preparation......................................................................................................99

Dinner Recipes................................................................................................99

Bacon-Wrapped Chicken Medallions.........................................................99

Ingredients:......................................................................................................99

Preparation:...................................................................................................100

Ingredients::..................................................................................................100

Preparation:...................................................................................................101

Day 8:................................................................................................................102

Breakfast........................................................................................................102

Gingerbread Oatmeal...................................................................................102

Ingredients:....................................................................................................102

Preparations..................................................................................................102

Lunch..............................................................................................................103

Vegetable Soup..............................................................................................103

Ingredients:....................................................................................................103

Preparation....................................................................................................103

Dinner.............................................................................................................104

Mushroom Stroganoff..................................................................................104

Ingredients:....................................................................................................104

Day 9:................................................................................................................105

Breakfast........................................................................................................105

Gluten Free Strawberry Crepes................................................................105

Ingredients:....................................................................................................105

Lunch..............................................................................................................106

Spinach with Salmon....................................................................................106

Ingredients:....................................................................................................106

Dinner:............................................................................................................107

Artichoke Stew...............................................................................................107

Ingredients:....................................................................................................107

Directions:......................................................................................................108

Day 10:..............................................................................................................109

Breakfast........................................................................................................109

Raspberry Green Tea Smoothie................................................................109

Ingredients:....................................................................................................109

Preparations..................................................................................................110

Lunch:.............................................................................................................110

Brown Rice Stew:..........................................................................................110

Ingredients:....................................................................................................110

Directions.......................................................................................................111

Dinner.............................................................................................................111

Auted Pork Chops..........................................................................................111

Ingredients:....................................................................................................111

Directions:......................................................................................................112

Day 11:..............................................................................................................112

Breakfast........................................................................................................112

Ginger Apple Muffins...................................................................................112

Ingredients:....................................................................................................112

Preparations..................................................................................................113

Lunch:.............................................................................................................114

Spaghetti with Anchovies...........................................................................114

Ingredients:....................................................................................................114

Dinner:............................................................................................................115

Chicken Rochambeau...................................................................................115

Ingredients:....................................................................................................115

Preparation....................................................................................................115

Day 12:..............................................................................................................116

Breakfast........................................................................................................116

Corn Meal Loaf..............................................................................................116

Ingredients:....................................................................................................116

Preparation:...................................................................................................116

Lunch:.............................................................................................................117

Flank Steak Spinach Salad.........................................................................117

Ingredients:....................................................................................................117

Hungarian Goulash:......................................................................................118

Ingredients:....................................................................................................118

Instructions....................................................................................................119

Day 13:..............................................................................................................120

Breakfast........................................................................................................120

Breakfast Burrito...........................................................................................120

Ingredients::..................................................................................................120

Preparation:...................................................................................................121

Lunch:.............................................................................................................121

Ingredients:....................................................................................................121

Dinner:............................................................................................................122

Cool Ranch Chicken......................................................................................122

Ingredients:....................................................................................................122

Day 14:..............................................................................................................123

Pancakes..........................................................................................................123

Ingredients:....................................................................................................123

Balsamic Roasted Chicken Legs...............................................................124

Ingredients:....................................................................................................124

Preparation:...................................................................................................125

Baked Chicken Noodle Casserole.............................................................125

Ingredients:....................................................................................................125

Instructions:...................................................................................................125

Breakfast........................................................................................................126

Whole Wheat Waffles...................................................................................126

Ingredients:....................................................................................................126

Directions:......................................................................................................126

Slow Cooker Beef Stew...............................................................................127

Ingredients:....................................................................................................127

Instructions:...................................................................................................127

Mussels with White Wine............................................................................128

Ingredients:....................................................................................................128

Chapter 9 — Tips to be motivated.........................................................130

1. It does not mean deprivation................................................................130

2. Always remember: everything in moderation..................................130

3. Take it one step at a time.......................................................................130

4. Educate yourself.......................................................................................130

5. Lifestyle integration.................................................................................131

6. Motivate yourself......................................................................................131

Chapter 10: Exercising Discipline........................................................132

Chapter 11: Warm up Exercise Routine.............................................135

Chapter 12: Weekly Exercise Routine.................................................137

1) Make exercise a social affair................................................................138

2) Don't over-exercise in the beginning.................................................139

Chapter 13:  The Beginner’s Guide to Effective Ketogenic Diet  141

Ketogenic Diet: Defined and Explained!................................................141

The Beginning of the Ketogenic Diet – it’s actually Medical!..........142

How Does Ketogenic Diet Promote Weight Loss.................................142

Chapter 14: Beyond Weight Loss: Understanding the Benefits  of Ketogenic Diet  143

Top 7 Benefits of Ketogenic Diet..............................................................143

Benefit #01: It zaps your hunger. Seriously!...........................................143

Benefit #02: People have been losing weight fast thanks to the state of Ketosis.  143

Benefit #03: You lose abdominal fat fast..................................................144

Benefit #04: Goodbye Triglycerides and Hello HDL...............................144

Benefit #05: It lowers down both insulin and blood sugar levels.........144

Benefit #06: Low-carb to no-carb diet is the best treatment known to combat metabolic syndrome  145

Benefit #07: Low –carb diet can be used as a form of therapy for brain disorders  145

Chapter 15:  The Keto Diet-What to Eat and What to[PS16]Ditch.....146

Foods You Can Eat Freely and Moderately...........................................146

RED FLAG ALERT! Top Foods to Avoid.................................................147

A Quick Check on Beverage Rules...........................................................149

Chapter 16: Knowledge of Net Carbs for Beginners...................150

Net Carbs of Vegetables.............................................................................150

Net Carbs of Animal Producs.....................................................................150

Net Carbs of Nuts and Seeds.....................................................................151

Net Carbs of  Fruit........................................................................................151

Net Carbs of Condiments and side dishes.............................................151

Chapter 17 Awesome Breakfast Ketogenic Ideas..........................153

Ketogeneic Smoothies Overload...............................................................153

Recipe #01: Peanut Butter Smoothie........................................................153

Recipe #2: Home-made Keto Frappucino.................................................153

Recipe #3: Strawberry plus Sage Refreshing Smoothie........................153

Recipe #4 Peppermint and Spinach combo..............................................153

Recipe #5: Creamy Coconut Strawberry Smoothie.................................153

Recipe #6: Egg and Cream Smoothie........................................................153

Recipe # 7: Easy Creamy Strawberry Smoothie......................................153

Recipe #8: Salted Caramel and Cashew Creamy Smoothie...................153

Recipe #9: Choco-Orange Smoothie..........................................................154

Recipe #10: DD-inspired Hazelnut Coffee Coolatta................................154

Breakfast for the Ketogenic Champs.......................................................154

Recipe # 11 : Keto Cereal...........................................................................154

Ingredients:....................................................................................................154

Step:................................................................................................................154

Recipe # 12: Easy and Breezy 5-Ingredient Cookie...........................155

Ingredients::..................................................................................................155

Steps:..............................................................................................................155

Recipe # 13: Egg Muffin in a Cup Recipe.............................................155

Ingredients::..................................................................................................155

Steps:..............................................................................................................156

Recipe #14: Sundried Tomato and Pistachio Cheese Balls..............156

Ingredients::..................................................................................................156

Steps:..............................................................................................................156

Recipe # 15: Ketogenic Scrambled Eggs...............................................156

Ingredients:....................................................................................................156

Steps:..............................................................................................................156

Recipe #16 : Ketogenic Monte Cristo Sandwich.................................157

Ingredients:....................................................................................................157

Steps:..............................................................................................................157

Recipe #17: Cream Cheese with Pumpkin Butter Pancake.............157

Ingredients: for the pumpkin butter..........................................................157

Ingredients: for the pancake.......................................................................157

Instructions:...................................................................................................157

Recipe #18: Trail Mix Ketogenic Cereal................................................158

Ingredients::..................................................................................................158

Steps:..............................................................................................................158

Recipe #19: Cream Cheese Pancakes....................................................158

Ingredients::..................................................................................................158

Steps:..............................................................................................................158

Recipe #20: Bacon Weave..........................................................................159

Steps:..............................................................................................................159

Chapter 18: Yummy Ketogenic Lunch Ideas....................................160

Recipe #21 Cajun-seasoned Cauliflower Hash....................................160

Ingredients:....................................................................................................160

Steps:..............................................................................................................160

Recipe #22: Roast beef sandwich............................................................160

Ingredients:....................................................................................................160

Step:................................................................................................................160

Recipe #23: Awesome Butter Burgers...................................................161

Ingredients:....................................................................................................161

Steps:..............................................................................................................161

Recipe #24: Ketogenic Mascarpon Broccoli Grain-free Pizza.........161

Ingredients:....................................................................................................161

Steps:..............................................................................................................161

Recipe #25: Zoodle Salad et Bacon Bleu...............................................162

Ingredients:....................................................................................................162

Steps:..............................................................................................................162

Recipe #26: Strawberry Sweet and Tangy Balsamic Zoodle...........162

Ingredients: for the salad:...........................................................................162

Ingredients: for the dressing:.....................................................................162

Steps:..............................................................................................................162

Recipe #27: Cobb Salad..............................................................................163

Ingredients: for the salad:...........................................................................163

Ingredients: for the dressing:.....................................................................163

Steps:..............................................................................................................163

Recipe #28: Peri-Peri Juicy Chicken Salad...........................................163

Ingredients::..................................................................................................163

Steps:..............................................................................................................163

Recipe #29: Ginger Bee..............................................................................164

Ingredients::..................................................................................................164

Steps:..............................................................................................................164

Recipe #30: Strawberry Balsamic Ketogenic Zoodle Salad.............164

Ingredients: for the salad:...........................................................................164

Steps:..............................................................................................................165

Recipe # 31: 100% Cheddar Pizza Crust...............................................165

Ingredients::..................................................................................................165

Steps:..............................................................................................................165

Recipe #32: All-Mexican Pizza on Cheese Crust.................................166

Ingredients: for the crust:............................................................................166

Ingredients: for the taco meat:...................................................................167

Ingredients: for the toppings:.....................................................................167

Steps:..............................................................................................................168

Recipe #33: Garlic Zucchini Aglio e Olio...............................................168

Ingredients::..................................................................................................168

Steps:..............................................................................................................169

Recipe #34: Sausage plus Banana Pepper Low-Carb Pizza.............169

Ingredients::..................................................................................................169

Steps:..............................................................................................................169

Recipe #35: Chicken Zucchini and Broccoli Zucchini.......................171

Ingredients::..................................................................................................171

Steps:..............................................................................................................171

Recipe #36: Tuna and Avocado Bites.....................................................172

Ingredients:....................................................................................................172

Steps:..............................................................................................................172

Recipe # 37: Flourless Ketogenic Crab Cake.......................................173

Ingredients:....................................................................................................173

Steps:..............................................................................................................173

Recipe #38: Ketogenic Quiche..................................................................175

Ingredients::..................................................................................................175

Steps:..............................................................................................................175

Recipe # 39: Thai Coconut Soup..............................................................176

Ingredients: for the broth............................................................................176