Ketogenic diet for addicts - A cookbook E-Book

Guido Wesselmann

• Herausgeber: epubli
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2024

Seitenzahl: 186

Beschreibung

Let yourself be carried away into the secret world of healing through nutrition. This guide is not a simple cookbook - it is the ultimate key to a completely new life. In this book you can expect not only a wealth of over 200 delicious recipes, but also in-depth knowledge about how ketogenic eating works and the invaluable positive influence it has on a wide variety of addictions. At the same time, you will also lose weight easily. This book is science-based, yet written in an easy-to-understand and practical way for everyone. Look forward to your first personal progress after just 3 to 4 days! Use the enclosed meal plan for the first 2 weeks to integrate the ketogenic diet into your everyday life and celebrate your first amazing successes. Get practical tips on how to resist the constant temptations of everyday life and take a sustainable path to freedom from addiction. Get rid of unhealthy habits and discover how a conscious diet will make a decisive contribution to your recovery.

Leseprobe

Guido Wesselmann

Ketogenic diet for addicts

A cookbook

Eating healthy as the key to addiction recovery

Delicious recipes for recovery

IMPRINT

Bibliographic Information of the German National Library:

The German National Library lists this publication in the German National Bibliography.

Detailed bibliographic data is available on the Internet at http://dnb.dnb.de.

The information and advice published in the book have been carefully researched and checked by the author. Nevertheless, no guarantee of accuracy can be given. The author does not give any legal or financially binding advice. Possible damages of any kind or disadvantages caused by the contents of this book do not entitle to direct or indirect claims or claims of third parties against the author. Any liability for personal injury, property damage and financial loss are expressly excluded. Brand names and protected terms are used without special identification. If this publication contains links to websites of third parties, I assume no liability for their content.

© Copyright 2024 Guido Wesselmann

1st edition October 2024 - All rights reserved

All rights reserved, in particular the right of reproduction and distribution as well as translation. No part of this work may be reproduced in any form or stored, processed, duplicated or distributed using electronic systems without the written permission of the author.

Address: Guido Wesselmann - Borkholder Straße 4 - 65203 Wiesbaden

Contact the author: [email protected]

IdNr. 70 286 434 950 VAT ID: DE 199859616

Publisher: independently published

Images courtesy of pixabay.com and pexels.com

Layout and artwork of the cover: WGH Werbeagentur Wiesbaden

For Niko

"The best addiction you can fall into is the addiction to healthy eating".

- Karl Lagerfeld

Table of contents

Appetizer

What is ketogenic diet and how can it fight addiction?

- The advantages using the example of alcohol addiction

- Ketogenic foods and ingredients

- Tips to stay motivated

Breakfast

- Ketogenic breakfast ideas

- Ketogenic smoothies

- Ketogenic juices

- Coffee and drinks for a good start to the day

Appetizers and snacks

- Dips and spreads

- Crispy keto snacks

- Vegetable sticks and healthy dips

Soups and salads

- Hearty keto soups

- Fresh and creative keto salads

Main courses - Meat

- Keto chicken recipes

- Juicy keto beef dishes

- Pork and other meat options

Main courses - Fish and seafood

- Healthy fish recipes

- Delicious seafood keto style

Vegetarian and Vegan Keto Dishes

- Plant-based keto alternatives

- Keto vegetable dishes

Side dishes and snacks

Desserts and sweets

- Sugar free keto desserts

- Delicious keto snacks for those with a sweet tooth

Planning and implementation

- Integrate ketogenic diet into everyday life

Dessert

Appendix

- Your menu for the first two weeks

Appetizer

Dear Readers,

It is my sincere pleasure and a matter of the heart to take you into the fascinating world of the book "Ketogenic Diet for Addicts - A Cookbook".

This book is far more than merely a collection of recipes; it is a powerful guide to a life of health, happiness, and recovery, tailored specifically for people struggling with addiction.

I am aware that addiction is an enormous burden, both physically and emotionally. The road to recovery is often bumpy, lined with numerous stumbling blocks and temptations. Therefore, the importance of a balanced and healthy diet in addictive disorders cannot be underestimated here.

In this book, you'll explore the ketogenic diet, a dietary approach characterized by a conscious avoidance of carbohydrates and an increased focus on the intake of healthy fats and proteins. However, it is not simply a form of nutrition, but an approach that helps detoxify the body, optimize brain function, and stabilize mood.

All recipes were developed with great dedication. They are not only healthy and nutritious, but also incredibly delicious. I firmly believe that healthy eating never has to be bland or monotonous. On the contrary - it can be a real treat for body and soul alike.

I understand all too well that the road to freedom from addiction is fraught with numerous hurdles. It requires great patience, discipline, and support from both outside and inside. This book is a tool that can help you take an important step in the right direction. It opens up the possibility of optimizing your diet to promote your health while addressing your addiction issues.

The delicious recipes in this book are suitable both for people who want to support their recovery in a meaningful way to free themselves from addictions, and for all those who want to reduce their weight quickly and healthily.

The ketogenic diet is a gift you can give yourself. It can help you optimize your life in many ways, increase your energy and support your recovery. I invite you to try the recipes in this book, see for yourself their taste and health benefits, and embark on a journey that will have a lasting positive impact on your life.

I very much hope that you will not only read this book with enthusiasm, but also integrate the recipes into your everyday life. At the end of this guidebook, I have put together a diet plan for you, which is intended for a first, two-week attempt at a ketogenic diet.

The individual menu items in this menu can be interchanged and combined at any time, depending on what you are hungry for. Try it out and be creative! Your health and well-being are invaluable and deserve to be cared for.

I wish you an enlightening read, exciting new insights and bon appétit.

Your Guido Wesselmann

What is ketogenic diet and how can it fight addiction?

In a world where the variety of health trends seems limitless, the ketogenic diet is a great way to effectively combat your addiction while doing something good for yourself and your overall well-being.

But what exactly is behind this term that is increasingly appearing in the discourse on health and fitness?

The basics of the ketogenic diet

The ketogenic diet is not a newly discovered fad diet, but is based on the fundamental principle of regulating the body's energy metabolism. Unlike conventional nutritional concepts that rely on carbohydrates as the main source of energy, ketogenic eating takes a completely different approach. It is based on fat. By reducing the intake of carbohydrates and increasing the intake of healthy fats, the body is put into a state called ketosis.

In ketosis, the body begins to convert fats into ketones. These molecules then serve as an alternative energy source for the brain and muscles. The switch from glucose to ketones has many positive effects on health.

How can ketogenic eating help?

As described, ketosis is a natural metabolic state in which the body produces more ketones to act as an alternative energy source. This state occurs when the body has low blood sugar levels and low availability of carbohydrates. Here's how this process works in detail:

When the intake of carbohydrates is reduced, the blood glucose level drops. The body begins to mobilize glycogen reserves in the liver. The liver converts glycogen into glucose to maintain blood glucose levels. When glycogen reserves are depleted, the body begins to break down more fat into free fatty acids. This promotes a long-lasting feeling of satiety.

The free fatty acids are converted to ketones in the liver. These include beta-hydroxybutyrate, acetone and acetoacetate. The ketones produced are then transported through the bloodstream and serve as an alternative energy source for the brain, which normally prefers glucose. Ketogenic diets are recommended for people with the following addictions, among others:

Alcohol dependence - Ketogenic eating can help stabilize blood sugar levels and reduce cravings, which is especially important since alcohol greatly affects blood sugar levels.

Sugar and carbohydrate addiction - The change in diet eliminates refined sugars and significantly reduces carbohydrate intake. This helps break the cycle of cravings and rewards.

Nicotine addiction - Many sufferers report that dietary changes have helped them control their appetite and minimize the usual weight gain after quitting smoking.

Eating disorders (such as binge-eating disorder) - A modified diet, when implemented properly, can help stabilize blood sugar levels and regulate appetite.

Depression, stress and anxiety, gambling and shopping addictions - A number of studies suggest that ketogenic eating habits have positive effects on cognitive function and mood.

Keep in mind that individual responses to the change may vary, and it should always be done under the guidance of professionals such as dietitians or physicians.

Determination of ketosis

If the liver suddenly has to process significantly fewer carbohydrates, its metabolism shifts completely into ketosis. This process is very fast and usually takes only 3-4 days.

First, the body uses up all the glucose stored in the liver and muscles.

There are several methods to determine if the body is already in ketosis:

Ketostix: These test strips are dipped in urine and change color depending on the amount of ketones excreted. However, they are less accurate than other methods.

Breath measurement: Measuring devices such as the Ketonix measure the acetone level in the breath. Higher acetone levels indicate ketosis.

Blood ketone meters: These devices directly measure the amount of beta-hydroxybutyrate in the blood. They are more accurate than urine tests and provide real-time information about ketosis status.

The breath smells fragrant and sweet: acetone and related substances are simple ketone bodies that the metabolism often produces in excess during changes. The body excretes them in the urine or breath - a sure sign of ketosis.

Some people notice that this secretion has a taste in the mouth reminiscent of the smell of nail polish remover. Others also report an intense licorice taste in their mouth. You can counteract this bad breath by brushing your teeth regularly and using mouthwash. Chewing gum is also helpful, but remember to use the sugar-free variety - after all, you don't want to jeopardize your success.

Dry mouth even though you drink enough: Your metabolism needs water for almost every process. It initially perceives the transition into ketosis as stressful. This causes the metabolism to release more FGF21 hormones. If you are frequently thirsty during the initial period, this is a good sign.

If you consume 3 to 4 liters of fluid a day and still feel thirsty all the time, your body is almost certainly in a state of ketosis.

Some people experience characteristic symptoms such as increased mental clarity, improved energy, and reduced appetite in ketosis.

Take into account that the intensity of ketosis may vary from person to person. Ketones are an effective source of energy, especially for the brain. Many people report greater mental clarity and improved energy levels. The ketogenic diet will help you stabilize blood sugar levels, which is especially beneficial for people with diabetes, insulin resistance, and just addiction.

Anti-inflammatory effect

Many studies consistently show that the ketogenic diet has anti-inflammatory effects. This benefits you in many ways, from skin conditions to joint problems.

Ketogenic eating is by no means monotonous or one-sided. It allows you to prepare a variety of delicious and nutritious foods, from avocados and nuts to juicy meats and fresh vegetables.

I will now present you with a pair of practical tips for implementation, followed by numerous recipes that will not only satisfy your palate, but also have a positive impact on your overall well-being.

The advantages using the example of alcohol addiction

Brain metabolism changes in heavy drinkers

People who abuse alcohol have decreased glucose metabolism in the brain. For many years, it was believed that alcoholics also had decreased brain activity. However, recent studies show that these patients have elevated levels of acetate in the brain. Acetate can replace glucose as an alternative energy source. It is a byproduct of alcohol metabolism.

Acetate is the ester of acetic acid. It is formed in the liver when large quantities of alcohol are broken down there. Acetate then reaches the brain via the blood.

Alcohol also poisons the brain, not just the liver

The intoxicating effect of alcohol is caused, among other things, by breakdown products formed in the liver. But it is not only the liver that gets drunk, but also the brain. Brain cells need a lot of energy, mostly in the form of glucose or simple sugars. However, when they consume a lot of acetate, they partially change metabolism. Subsequently, they used acetate as a source of energy.

If the acetate content in the blood drops, they increase glucose metabolism again, albeit somewhat more slowly. In other words, the brain, which suddenly has significantly less acetate in the absence of alcohol, while the processing of glucose as an energy source starts later, experiences a phase of deprivation.

This manifests itself in typical withdrawal symptoms such as feelings of anxiety, physical trembling, sometimes even full-body cramps and an irrepressible desire for strong alcohol. This is also referred to as addiction pressure.

A high-fat diet offers the brain an alternative to acetate. The ketogenic lifestyle is high in fat and low in carbohydrates and protein. Our body cells do not necessarily need glucose as an energy source.

In this diet, the liver supplies the body with replacement ketones. There is a significant effect, because the ketogenic diet reduces withdrawal symptoms. And not only for alcohol addiction, but also for other addictions.

In recent scientific studies, subjects on a ketogenic diet were found to require significantly less benzodiazepine. This is a psychotropic drug used to relieve withdrawal symptoms.

Ketogenic foods and ingredients

Here are some popular ketogenic foods and their benefits over conventional foods:

Avocados - Advantages:

There are many healthy fats, especially monounsaturated fats. Contains fiber and many vitamins.

Coconut oil - advantages:

Rich in medium chain triglycerides (MCT), which are easily converted into ketones. Supports energy production.

Oily fish (salmon, mackerel) - advantages:

Contains omega-3 fatty acids, which have anti-inflammatory effects and support cognitive function.

Olive oil - advantages:

Rich in monounsaturated fats, contains antioxidants. Supports cardiovascular health.

Nuts (almonds, chia seeds) - advantages:

Good source of healthy fats, fiber and protein. Provides long lasting energy.

Green leafy vegetables (spinach, kale) - benefits:

Nutritious food is rich in fiber and low in carbohydrates. Provides many vitamins and minerals.

Eggs - Advantages:

They are rich in proteins. Also contains healthy fats and various micronutrients.

Meat and poultry (beef, chicken) - Advantages:

Rich in protein, low in carbohydrates. Provides essential amino acids and supports muscle building.

Cheese - Advantages:

Good fat and protein content. Different varieties offer different flavors and textures.

Greek yogurt (unsweetened) - Advantages:

Rich in protein, low in carbohydrates. Also contains probiotic bacteria for healthy intestinal flora.

The feeling of satiety from fat and protein often leads to a natural reduction in appetite, making it easier to control calorie intake.

Many ketone-forming foods, especially those rich in omega-3 fatty acids, have anti-inflammatory properties.

Tips to stay motivated

To ensure you remain successful along the way, here are some practical tips and advice to help you resist the temptations of everyday life:

Preparation is key: - Plan ahead and prepare meals and snacks that are in line with the ketogenic diet. Always have ketogenic options on hand to avoid cravings.

Healthy snacks on the go: - Take keto-friendly snacks with you when you leave the house. Nuts, seeds, vegetable sticks with guacamole or cheese are prime snacks.

Check food labels: - Pay close attention to the nutritional information on packaged foods to make sure they fit into your new diet.

Eat according to hunger, not time: - Listen to your body and eat only when you are really hungry. Avoiding emotional eating helps to successfully implement the low-carb diet.

Emphasize healthy fats: - Go for healthy fats like avocado, olive oil, coconut oil and nuts. These not only help you eat more satisfying foods, but also promote ketogenic metabolism.

Drink water: - Keep yourself well hydrated. Sometimes thirst is mistaken for hunger. Drink enough water to avoid this.

Social sharing: - Share your eating habits with friends and family and ask for their understanding so they can support you. Shared meals can be easily adapted based on keto-friendly options.

Alternative preparation methods: - Experiment with different preparation methods. Ketogenic recipes can be just as tasty, if not tastier, than conventional dishes.

Integrate exercise into everyday life: - Regular physical activity not only promotes health, but can also help boost metabolism and strengthen focus on the ketogenic diet.

Self-reflection and reward: - Celebrate your successes, no matter how small. The ketogenic diet is a lifelong journey and it is important to encourage yourself.

Breakfast:

🥑

"Healthy eating is the key to freedom from many addictions because it nourishes not only the body but also the soul."

- unknown

1. Scrambled eggs with avocado

Amount per serving:

- Calories: 400 kcal

- Fat: 35 g

- Carbohydrates: 10 g

- Dietary fiber: 7 g

- Protein: 15 g

Preparation time: 10 minutes

Ingredients:

- 4 large eggs

- 1 ripe avocado

- 2 tablespoons butter or coconut oil

- Salt and pepper to taste

- Optional: fresh herbs (parsley or chives)

Preparation:

Cut the avocado in half, remove the pit and carefully scoop out the flesh with a spoon. Cut into thin slices.

In a bowl, whisk the eggs and season with salt and pepper.

Heat the butter or coconut oil in a pan over medium heat.

Add the beaten eggs to the pan and fry gently for about 2-3 minutes, stirring constantly, until they have set.

Divide the scrambled eggs between two plates, place the avocado slices on top and garnish with fresh herbs.

Serve immediately and enjoy.

2. Pancakes with berries

Amount per serving:

- Calories: 280 kcal

- Fat: 22 g

- Carbohydrates: 8 g

- Dietary fiber: 4 g

- Protein: 10 g

Preparation time: 15 minutes

Ingredients:

- 2 eggs

- 2 tablespoons almond flour

- 1 tablespoon coconut flour

- 1 teaspoon baking powder

- 2 tablespoons unsweetened almond milk

- 1 teaspoon vanilla extract

- A pinch of salt

- Coconut oil or butter for frying

- A handful of fresh berries (blueberries or raspberries)

For garnish

Preparation:

In a bowl, mix the eggs, almond flour, coconut flour, baking powder, almond milk, vanilla extract and a pinch of salt until a smooth dough is formed.

Preheat a frying pan over medium heat and add a little coconut oil or butter.

Place small portions of the pancake batter in the pan and gently spread to form flat pancakes.

Fry the pancakes on both sides until golden brown, which takes about two to three minutes per side.

Divide the pancakes between two plates, garnish with fresh berries and serve with keto syrup or a pinch of powdered erythritol, if desired.

3. Omelet with spinach and feta

Amount per serving:

- Calories: 350 kcal

- Fat: 28 g

- Carbohydrates: 5 g

- Dietary fiber: 2 g

- Protein: 18 g

Preparation time: 15 minutes

Ingredients:

- 4 large eggs

- 1 cup fresh spinach, coarsely chopped

- 1/4 cup feta cheese, crumbled

- 2 tablespoons butter or coconut oil

- Salt and pepper to taste

Preparation:

Whisk the eggs in a bowl and season with salt and pepper.

Heat the butter or coconut oil in a pan over medium heat.

Add the chopped spinach to the pan and sauté lightly until it collapses.

Pour the beaten eggs over the spinach and sprinkle the feta cheese evenly.

Fry the omelet over low-medium heat until it is cooked, then carefully fold it in half.

Slide the omelet onto a plate, cut in half and serve.

4. Yogurt parfait with berries

Amount per serving:

- Calories: 280 kcal

- Fat: 20 g

- Carbohydrates: 10 g

- Dietary fiber: 6 g

- Protein: 15 g

Preparation time: 10 minutes

Ingredients:

- 1 cup Greek yogurt (full fat, no added sugar)

- 1/2 cup mixed fresh berries (strawberries, blueberries,

raspberries)

- 2 tablespoons almonds, chopped

- 1 teaspoon unsweetened cocoa powder

- Some liquid stevia or erythritol to taste

Preparation:

Divide the Greek yogurt into two glasses or bowls.

Layer the mixed berries over the yogurt.

Sprinkle the chopped almonds on top.

If desired, add a little unsweetened cocoa powder for additional flavor.

Optionally sweeten with liquid stevia or erythritol, if desired.

Enjoy the parfait immediately or refrigerate before serving.

5. Ground beef steak and egg

Amount per serving:

- Calories: 380 kcal

- Fat: 30 g

- Carbohydrates: 2 g

- Dietary fiber: 0 g

- Protein: 25 g

Preparation time: 15 minutes

Ingredients:

- 2 ground beef steaks (about 150 g each)

- 2 tablespoons butter or ghee

- 4 eggs

- Salt and pepper to taste

- Optional: Fresh herbs for garnish

Preparation:

Season the ground beef steaks with salt and pepper.

Melt the butter or ghee in a pan over medium heat and add the minced steaks.

Fry the minced steaks for about 3-4 minutes per side, depending on the desired degree of cooking (medium-rare).

While the minced steaks are frying, in a separate pan fry the eggs until the whites are set but the yolks are still runny.

Place the fried eggs on the minced steaks, garnish with fresh herbs and serve.

6. Chia pudding with berries

Amount per serving:

- Calories: 300 kcal

- Fat: 20 g

- Carbohydrates: 12 g

- Dietary fiber: 10 g

- Protein: 10 g

Preparation time: 5 minutes (plus soaking time)

Ingredients:

- 4 tablespoons chia seeds

- 1 cup almond milk (unsweetened)

- 1 teaspoon vanilla extract

- A pinch of salt

- A handful of fresh berries (raspberries or blueberries)

- A little erythritol or stevia to taste

Preparation:

Put the chia seeds in a bowl.

Add the almond milk, vanilla extract and a pinch of salt and stir well.

Allow the chia mixture to swell for 5 minutes, stirring again in between.

Sweeten with erythritol or stevia if desired.

Divide the chia pudding into two bowls and garnish with fresh berries.

Let the chia pudding rest in the refrigerator for at least 30 minutes until firm, then serve.

7. Ketogenic breakfast sandwich

Amount per serving:

- Calories: 450 kcal

- Fat: 35 g

- Carbohydrates: 5 g

- Dietary fiber: 2 g

- Protein: 30 g

Preparation time: 15 minutes

Ingredients:

- 4 slices bacon

- 4 large eggs

- 4 leaves iceberg lettuce

- 4 slices cheddar cheese

- 4 tablespoons guacamole (homemade or purchased)

- Salt and pepper to taste

Preparation:

Fry the bacon in a pan over medium heat until crispy and drain on a paper towel.

Fry the eggs in the same pan until the whites are set but the yolks are still runny. Season with salt and pepper.

Wash the iceberg lettuce leaves and pat dry.

Place two leaves of iceberg lettuce on each of two plates.

Place a slice of cheddar cheese on each lettuce leaf, followed by two slices of bacon and a fried egg.

Put a little guacamole on each egg.

Place the second half of the leaves of iceberg lettuce on top to form a sandwich.

Serve immediately and enjoy.

8. Frittata with vegetables

Amount per serving:

- Calories: 300 kcal

- Fat: 22 g

- Carbohydrates: 6 g

- Dietary fiber: 2 g

- Protein: 18 g

Preparation time: 25 minutes

Ingredients:

- 4 large eggs

- 1/2 cup chopped vegetables (peppers, zucchini, spinach)

- 1/4 cup grated parmesan cheese

- 2 tablespoons butter or coconut oil

- Salt and pepper to taste

Preparation: