Ketogenic Diet For Beginners E-Book

Bonnie Green

• Herausgeber: Books on Demand
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Seitenzahl: 45

Beschreibung

The ketogenic diet is a well-established dietary therapy for children with epilepsy that has been in use for over 30 years (1). The ketogenic diet can be used as a sole source of nutrition or combined with other food groups to provide a less restrictive form of the diet. Ketogenic diets are considered safe and effective, especially for young children who have epilepsy. The diet should not be started without medical supervision because it requires careful monitoring and can quickly lead to serious side effects, such as vomiting or heart problems. The main goal of the ketogenic diet is to keep carbohydrates low enough so that you get your body into a state called ketosis. The human body produces ketone bodies in the liver after a very low sugar intake (2). When you eat lots of carbohydrates?the type of food that most people on the Standard American Diet (SAD) eat?your body tends to convert them to glucose, a type of sugar. Ketosis is an alternate metabolic state where fat is the main source of fuel instead of sugar. If you're in ketosis, your body switches from using glucose as its primary source of energy to ketone bodies. Ketones are a more efficient energy source for your brain and heart, so your body uses them when glucose levels are low. Keeping your carbohydrate intake low enough to get into ketosis can help you lose weight, lower your blood sugar levels, control your appetite, and reduce some types of seizures. The ketogenic diet is a special high-fat, low-carbohydrate diet that helps to control seizures in some people with epilepsy. The ketogenic diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose (sugar) for use as energy by the body's cells. The diet was first used in the 1920s as an alternative to traditional therapy for epilepsy. Because the ketogenic diet is not an established medical treatment, it is commonly used by individuals with epilepsy as a way of controlling seizures. Its effectiveness in controlling seizures has been demonstrated using published research based on clinical trials that followed adults who were given this diet. In these studies, the adults who were given this diet had between 20 and 70% fewer seizures and their seizures were less severe (3). The number of children who have tried the ketogenic diet has grown significantly over the past few years (4).

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

BREAKFAST KETO RECIPES

1. Ham Sausage Quiche

2. Coconut Almond Breakfast

3. Avocado Egg Muffins

4. Soft-Boiled Eggs

5. Breakfast Casserole

6. Poblano Cheese Frittata

LUNCH KETO RECIPES

7. Stuffed Eggplants

SPECIAL KETO RECIPES

8. Chinese Pork Bowl

9. Relatively Flavored Gratin

10. Low Carb Crack Slaw Egg Roll

11. Low Carb Beef Stir Fry

12. Pesto Chicken and Veggies

13. Crispy Peanut Tofu and Cauliflower Rice Stir-Fry

14. Keto Fried Chicken

15. Meatballs in Mushroom Sauce

16. Roasted Chicken

DESSERT KETO RECIPES

17. Coconut Lime Panna Cotta

18. Chocolate Cobbler

19. Easy Shortbread Crust

20. Keto Chocolate Kisses

21. Ultra-Decadent Chocolate Truffles

22. CBD Chocolate Coconut Fat Bombs

FISH AND SEAFOOD KETO RECIPES

23. Watercress & Shrimp Salad with Lemon Dressing

24. Salad of Prawns and Mixed Lettuce Greens

SNACK KETO RECIPES

25. Roasted Cauliflower and Tahini Yogurt Sauce

26. Zucchini Crusted Pizza

27. Stuffed Basil- Asiago Mushrooms

28. Cheese and Zucchini Roulades

29. Chicken Nuggets with Sweet Potato Crusting

30. Artichoke and Spinach Stuffed Mushrooms

31. Cobb Salad Sausage Lettuce Wraps

32. Mushroom and Asparagus Frittata

33. Sausage Balls

34. Ranch Cauliflower Crackers

35. Pork Belly Cracklings

KETO EXTRA RECIPES

36. Cobb Keto Salad with Chicken and Vinaigrette Dressing

37. Keto Salad with Canned Tuna and Pesto Sauce

38. Keto Kohlrabi Salad

OTHER RECIPES ABOUT KETO

39. Broccoli Cheese Soup

40. Butternut Squash Soup

41. Cauliflower, Leek & Bacon Soup

42. Egg Drop Soup

43. Baked Cauliflower Rice

44. Cheese Cauliflower Bake

45. Creamy Brussels Sprouts

46. Mustard Broccoli and Cauliflower

47. Mushroom Risotto

48. Mustard Spinach Side Salad

49. Cauliflower Hash Browns

50. Roasted Cauliflower Mash

CONCLUSION

INTRODUCTION

Try the ketogenic diet to lose weight and burn fat, or to help manage epilepsy.

Many people choose the ketogenic diet for weight loss or to manage their epilepsy. By following a low-carb, high-fat diet, most of your food comes from healthy fats (like avocados), proteins (fish, shrimp), and leafy greens like kale and spinach. Anything containing carbohydrates will be consumed in very small amounts – so no more breads, cereal bars (or other unhealthy snacks) – and less sugar than you're used to! It is important that you eat enough fat, protein and vegetables as well as fiber-rich foods like broccoli in order reduce constipation while on this diet. Eating foods high in fiber, such as vegetables and fruits, will help the body keep moving.

What can I eat on the keto diet?

The best way to get started with the ketogenic diet is to stick with low-carb foods that you are already familiar with. Instead of reinventing the wheel and creating a recipe for disaster, start small and work your way up. You might even find that your favorite foods (like "cheat" foods) on other diets are naturally carb-free when following a ketogenic plan!

You will eat three meals a day plus one snack at around 1,800 calories each day. Your snacks will be added carbohydrate foods, so it's up to you! If you can stick to low-carb foods that taste good to you, that's the best way to know what is keto-friendly and safe.

The ketogenic diet plan includes your main meals and the daily snacks. Your "food groups" will consist of:

High-fat food group: Cheese, cream cheese, full-fat sour cream or a milk product like cottage cheese, full-fat yogurt or an egg. You can eat as much of these as you like on the ketogenic diet with very little effect on blood sugar or weight. They are called 'keto foods.

Low-carb vegetables: Leeks, lettuce, squash, zucchini and cauliflower. These vegetables all have a lower carb count than most other vegetables.

Low-carb fruits: Avocados, berries, tomatoes, olives. It's important to choose low-carb foods when you pick fruits because most are high in fiber and healthy fats that can make you feel fuller for longer. Some foods to choose on the ketogenic diet include avocados, berries, nuts and seeds.

High-fat dairy: Butter, ghee, hard cheeses and cream cheese. These are very high in fat. While you can eat as much as you want, there's no reason to go overboard with it.

Meats and eggs: Choose from beef (for lower carbohydrate options), poultry (chicken or turkey) or fish like salmon, trout and tuna (fish have less carbs than most red meat). Meat, chicken , turkey and fish are all "allowed" on the ketogenic diet if not eaten excessively. The best meats come from animals that have been raised naturally without the use of hormones or antibiotics.

Other good choices: Avoid beans, peas, rice, bread and potatoes. High-starch veggies include corn, squash and pumpkin. For example, the green beans in the salad below are not considered "starchy."

You'll also be encouraged to drink a few cups of coffee (no more than three or four cups a day) but you must not drink any alcohol or mix alcohol with your ketogenic diet. While healthy fats such as avocado oil can be consumed on a ketogenic diet they should only be used for cooking and not for eating because they're high in fat.