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    Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis: Revealing the Hiden Secrets of Weight Loss in Simple Ways
    Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis: Revealing the Hiden Secrets of Weight Loss in Simple Ways
    Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis: Revealing the Hiden Secrets of Weight Loss in Simple Ways
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    Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis: Revealing the Hiden Secrets of Weight Loss in Simple Ways

    By Cynthia Brown

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    About this ebook

    Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis.

    This is a keto diet guide book by Cynthia Brown first published on August 22, 2020.

    Typically on a moderate to high carb diet, the body will prefer glucose for fuel (usually from dietary carbs), but by restricting carbs, the body will prefer fat for fuel. By inducing ketosis, a series of adaptations will take place. Ketosis is also an effective way to control your blood sugar. By reducing carbs and being in ketosis, your insulin levels will be regulated at a lower level, and your body will want to access your body fat for fuel instead. In most cases this means impressive weight-loss!

    This guide book reveals the hidden secrets of losing weight in a-very-easy-to-understand manners by focusing and addressing the following:


    1). How Obesity became an Epidemy

    2). Keto-friendly Foods and Alcohol

    3). Foods to Avoid on Keto Diet

    4). 6 Critical Ketogenic Diet Tips

    5). 3 Proven Benefits of a Ketogenic Diet

    6). Hacks You Will Benefit From Staying Hydrated

    7). 21-Day Meal Plan

    8). 75 ketogenic meals, ingredients, durations of prep, and how to prepare them.


    As you go through this book, have it in mind that it is only possible to do it if you have the right information and tools. Yes, this guide book is the right information and the right tool to do it!

    Therefore get a copy now and stay healthy.

    Just get your copy now and don't postpone it else you will forget. Remember, your health first!

    All Rights Reserved - Standard Copyright License
    ISBN 978-1-71663-624-0
    LanguageEnglish
    PublisherLulu.com
    Release dateAug 22, 2020
    ISBN9781716636240
    Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis: Revealing the Hiden Secrets of Weight Loss in Simple Ways

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      Book preview

      Ketogenic Diet Plan For Beginners—The Underground Playbook for Losing Weight Through Ketosis - Cynthia Brown

      Table of Contents

      Introduction

      What is Keto Diet?

      How Obesity Became an Epidemy

      More Note on Keto Diet

      Macronutrient Balance

      6 Critical Ketogenic Diet Tips

      3 Proven Benefits of a Ketogenic Diet

      A Few Hacks You Might Benefit From

      21-Day Meal Plan

      All about Our Recipe Collection

      VEGETABLES & SIDE DISHES

      1.Cauliflower, Ham and Cheese Bake

      2. Creamy Broccoli and Bacon Soup

      3. Spinach with Paprika and Cheese

      4. Cheesy Zucchini Casserole

      5. Stuffed Peppers with Cauliflower and Cheese

      6. Chinese-Style Cauliflower Rice

      7. Spicy Baked Eggplant with Herbs and Cheese

      8. The Best Zucchini Fritters Ever

      9. Stuffed Spaghetti Squash Bowls

      POULTRY

      10. Tangy Classic Chicken Drumettes

      11. Easy Turkey Curry

      12. Ranch Chicken Breasts with Cheese

      13. Cheesy Chicken Drumsticks

      14. Special Chicken Salad

      15. Turkey Crust Pizza with Bacon

      16. Old-Fashioned Chicken Soup

      17. Crispy Chicken Filets in Tomato Sauce

      18. Lemon Garlic Grilled Chicken Wings

      PORK

      19. Mexican-Style Pork Tacos

      20. Pork Cutlets in Chili Tangy Sauce

      21. Holiday Pork Belly with Vegetables

      22. Cheeseburger Skillet with Bacon and Mushrooms

      23. Country-Style Pork Stew

      24. Cheesy and Buttery Pork Chops 25. Filipino Nilaga Soup

      26. Pork Tenderloin with Southern Cabbage

      27. Indian-Style Fried pork

      BEEF

      28. Italian-Style Spicy Meatballs

      29. Rich DoubleCheese Meatloaf

      30. Meat and Goat Cheese Stuffed Mushrooms

      31. Shredded Beef with Herbs

      32. Chinese Ground Beef Skillet

      33. Easy Steak Salad

      34. Saucy Skirt Steak with Broccoli

      35. Classic Beef Stroganoff

      FISH & SEAFOOD

      36. Catfish and Cauliflower Casserole

      37. Swedish Herring Salad

      38. Hearty Fisherman’s Stew

      39. Fish and Vegetable Medley

      40. Salmon Curry with a Twist

      41. Tuna, Avocado and Ham Wraps

      42. Alaskan Cod with Mustard Cream Sauce

      43. Smoked Haddock Fish Burgers

      EGGS & DAIRY

      44. Paprika Omelet with Goat Cheese

      45. Dilly Boiled Eggs with Avocado

      46. Greek-Style Frittata with Herbs

      47. Mangalorean Egg Curry

      48. Egg, Bacon and Kale Muffins

      49. Cheesy Brussels Sprouts

      50. Cauliflower, Cheese and Egg Fat Bombs

      51. Double Cheese and Sausage Balls

      VEGETARIAN

      52. Mexican Inspired Stuffed Peppers

      53. Frittata with Asparagus and Halloumi

      54. Baked Eggs & Cheese in Avocado

      55. Two-Cheese Zucchini Gratin

      56. Italian Zuppa di Pomodoro

      57. Two-Cheese and Kale Bake

      58. Grandma’s Zucchini and Spinach Chowder

      59. Crêpes with Peanut Butter and Coconut

      SNACKS & APPETIZERS

      60. Lettuce Wraps with Ham and Cheese

      61. Ranch and Blue Cheese Dip

      62. Ranch Chicken Wings

      63. Colby CheeseStuffed Meatballs

      64. Cheese and Artichoke Dip

      65. Italian Cheese Crisps

      66. Deviled Eggs with Mustard and Chives

      67. Mini Stuffed Peppers

      DESSERTS

      68. Almond Butter and Chocolate Cookies

      69. Basic Orange Cheesecake

      70. Peanut Butter & Chocolate Treat

      71. Coconut Cranberry Bars

      72. Peanut and Butter Cubes

      73. Easiest Brownies Ever

      74. No Bake Party Cake

      75. Vanilla Mug Cake

      Introduction

      What is Keto Diet?

      Ketogenic Diet is any diet that causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose towards fat utilization. Typically on a moderate to high carb diet, the body will prefer glucose for fuel (usually from dietary carbs), but by restricting carbs, the body will prefer fat for fuel. By inducing ketosis, a series of adaptations will take place.  Ketosis is also an effective way to control your blood sugar. When you eat something high in carbohydrates, your body produces insulin to get rid of all the sugar in your blood. But since there is already carbs to be used for fuel, your body will start storing fat cells and not releasing any to be burned.

      By reducing carbs and being in ketosis, your insulin levels will be regulated at a lower level, and your body will want to access your body fat for fuel instead. In most cases this means impressive weight-loss!  With controlled blood sugar levels, you will experience less hunger and cravings. Paired with an adequate protein and high fat intake, you will feel both satisfied and satiated by the diet. 

      What do I eat? A typical Ketogenic Diet is any diet which restricts carbohydrates between 0-50g of carbs per day. The general recommendation of /r/keto is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other fattening foods.  Net-carbs are the total carbs minus the fiber carbs (fiber doesn’t count because your body doesn’t absorb it). For example, a cup of chopped broccoli is 6g of total carbs and 2g of fiber. 6g - 2g = 4g net carbs.  Your carbs should ideally come from whole-food sources such as vegetables, nuts, dairy, etc. Try your best to avoid refined carbohydrates such as breads, pastas and cereals; starches such as potatoes, beans and legumes; and other refined sugars such as white sugar, HFCS, and even sugar from fruits.  Most meals should focus on a protein and a fat with a side of vegetables. Some examples would be; a steak with a side of sautéed spinach, or chicken thighs with a side of broccoli and cheese sauce. Snacks can include nuts and seeds, cheese, or anything keto-friendly. When in doubt, check the nutrition label or google the carb count to see if it fits within your daily carb goal. 

      Take Note: Be wary of claims such as ‘effective carbs’ or ‘net carbs’. Many of these items will use sugar alcohols, which do in-fact count (at least partially) and will have an effect on your blood sugar.  Adequate protein is also a very important aspect of the Ketogenic Diet and it will help you preserve muscle mass.  What portion of fat/protein/ carbs do I need? One of the mantras of low carb diets is the ratio of macro-nutrients 60/35/5. This means that the percentage of your daily caloric intake needs to be sixty percent from fat, thirty-five from protein and five from carbohydrates. Fat and protein keep you full, so more of them is often preferred to naturally keep you in a calorie deficit. Though macronutrient ratios are a good starting point, they are not always accurate. Another method is to choose a carb goal between 15-50g/day (20g is a good starting point), set your protein requirements (1.5-1.75g of protein

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