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Do you want to eat well while dieting?
Do you like to try simple but varied recipes?
If yes, this book is for you!
For quite some time, we place blame on dietary fat for weight gain and health issues. The truth is that a diet that is surplus in natural and healthy fats can really burn fat and transform your body! This is the hidden secret behind the ketogenic diet. As you consume more calories from nutritious fats and reduce carbohydrates, you begin to burn fat, lose weight and feel agile and energized - without starving or being deprived.
This book "The Ultimate Ketogenic cookbook" deals with the "one size fits all" philosophy by offering a unique approach that is narrowed to the specific needs of an individual. I provide the tools and steps to strengthen all to develop a personalized nutrition daily plan, offering options while taking away limitations of a traditional ketogenic diet.
This book shows how you can improve and maintain a whole edible, food-based ketogenic diet with a priority on practical steps and tons of water-giving recipes.
Which Includes:
• 21-day meal plan for hight-fat,weight-loss keto challenge for beginners.
• 125 easy, healthy and delicious recipes that will burn your fat permanently.
• Fantastic and uniquely easy to prepare recipes for a nutrition diet.
• Steps to make your life rich in healthy fats and an insight into the nutritional values of these recipes.
• A graphic picture of each recipe
• Easy to understand format and specified duration for each recipe
• Insight on how to reach optimal ketosis without stress and lot more...
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The Ultimate Ketogenic cookbook
21-Day Meal Plan Plus 125 Fantastic Ketogenic Recipes for High-Fat & Weight-Loss Solution
Amy Ramos
Copyright 2019 Amy Ramos
All rights reserved. No part of this publication may be reproduced without the prior written permission of the publisher.
Dedication
This book is dedicated to dieters and lovers of keto. You will find this book interesting and useful as it is fully loaded with mouth-watering cuisines that will keep you full all day without kicking you out of ketosis.
Contents
Introduction
Review on Keto Diet
Benefits of the Keto Diet
What Do I Eat on a Keto Diet?
How to Reach Ketosis
What supplements should I take while on a keto diet?
Optimal Ketosis and Macros
Keto Flu
Common Side Effects on a Keto Diet
Less common side effects in the keto diet
Day One: Cheesy Cauliflower Breadsticks
Chicken & Goat Cheese Skillet
Carrot and Kale Vegetable Saute
Day Two: Herbed Balsamic Chicken
Zucchini-Crusted Pizza
Naked Fish Tacos
Day Three: Denver Omelet Salad
Blackened Tilapia with Zucchini Noodles
Deviled Egg Spread
Day Four: Asparagus-Mushroom Frittata
Blue Cheese Pork Medallions
Asparagus & Cheese Frittata
Day Five: Shrimp Avocado Salad
Sage-Rubbed Salmon
Smoky Cauliflower Bites
Day Six: Avocado Crab Boats
Roasted Parmesan Carrots
Brussels Sprouts with Garlic & Goat Cheese
Day Seven: Keto Shakshuka
Mexican Cabbage Roll Soup
Vidalia Onion Swiss Dip
Day Eight: Grilled Ribeyes with Greek Relish
Garlic Asiago Cauliflower Rice
Sautéed Squash with Tomatoes & Onions
Day Nine: Shiitake and Manchego Scramble
Spicy Baked Chicken Meatballs
Raspberry Glazed Chicken Wings
Day Ten: Smoky Pulled Pork Breakfast Hash
Thai Beef Salad
Keto Pork Chops
Day Eleven: Pork Spare Ribs and Chili Garlic Sauce
Low Carb Indian Chicken Curry
Low Carb Keto Chicken Tetrazzini
Day Twelve: Bacon Guac Bombs
Southwest Chicken Salad
Mexican Slow Cooker Pulled Pork
Day Thirteen: Sun-Dried Tomato Cheesy Meatballs
Keto Smoothie
Chicken Wings
Day Fourteen: Tandoori Chicken
Chicken Enchilada Casserole
Turkey Crust Meatza
Day Fifteen: Low Carb Nachos
Spiced Mexican Tuna Steak, Sweet Red Peppers & Avocado Salsa
Low-Carb Butter Chicken Curry
Day Sixteen: Grilled Chili Lime Chicken Tacos
Grilled Salmon Kabobs
Burgers with Chipotle Mayo
Day Seventeen: Chicken Sausage
Chicken Parmesan Casserole
Low Carb Slow Cooker Chinese Five-Spice Beef
Day Eighteen: Chicken Meatballs Stuffed With Provolone Cheese
Jalapeno Poppers Smoked with Bacon & Cream Cheese
Butter Chicken
Day Nineteen: Zucchini Enchiladas
Beef Ragu with Sweet Potato Noodles
Cauliflower Parmesan Soup
Day Twenty: Keto Meatballs
White Chicken Chili
Oven-Baked Pork Chop
Day Twenty-One: Jalapeno Popper Soup
Meatloaf
Bacon Weave Pizza
Broiled Salmon
Garlicky Shrimp Zucchini Pasta
Slow Cooker Keto Chicken Tikka Masala
Keto Taco Cups
Creamy Tuscan Chicken
Keto Chili
BLT Burgers
Sesame Almond Zoodle Bowl
Chicken Tender Lazone
Bacon-Wrapped Stuffed Zucchini
Low Carb Coccoli Crust Pizza
Cheesy Bacon Butternut Squash
Stuffed Beef Rolls
Baked Italian Meatballs
Instant Pot Smothered Pork Chops
Keto Cauliflower Pizza Casserole
Low-Carb Cauli Cottage Pie
Bacon Avocado Bombs
Egg Roll in a Bowl (aka Crack Slaw)
Steak Fajita Roll-Ups
Salmon Cakes
Lemon Garlic Shrimp
Greek Lemon Chicken Kebabs
Keto Steak Tacos on Pork Rind Tortillas
Taco Stuffed Peppers
Cashew Chicken
Chicken Enchilada Bowl
Jerk Chicken
Baked Bacon Wrapped Chicken
Tuscan Butter Shrimp
Cheeseburger Salad
Broccoli Cheese Soup
Pulled Pork
Zucchini Lasagna Spirals
Creamy Sundried Tomato with Parmesan Chicken Zoodles
Chorizo Omelette
Apple Pork Chops
Keto Cereal
Portobello Mushroom Pizzas
Cauliflower Hash Brown Egg Cups
Mozzarella Chicken in Tomato Sauce
Cucumber Sushi
Chicken Bacon Ranch Casserole with Spinach
Tuna Fish Salad
Fathead Pizza Crust
Fat Bombs
Bacon Asparagus Bites
Jalapeño Popper Egg Cups
Beef Stroganoff Meatballs
Garlic Butter Brazilian Steak
Chicken Philly Cheese Steak Bowl
Chicken Meatloaf Cups
Grilled Chicken and Spinach
Blueberry Lemon Pie Bars
Creamy Garlic Chicken Soup
Mini Paleo Salmon Cakes & Lemon Herb Aioli
Loaded Cauliflower
Cinnamon Pork Chops & Mock Apples
Spinach Pesto without Nuts
Turkey Salad
Conclusion
Author’s Note
Introduction
My goal in this book is to guide and encourage you through the intricacies of keto in an easy-to-understand format.
The ketogenic diet is a diet that causes the body to release ketones into the bloodstream. Human body cells prefer to use blood sugar, which comes from carbohydrates, as the body's main source of energy. In the absence of blood sugar circulation in food, we begin to break down stored fat into molecules called ketone bodies (the process is called ketosis). When you reach ketosis, most cells use ketone bodies to generate energy until we start eating carbohydrates again. The shift from the use of circulating glucose to the decomposition of stored fat as an energy source usually occurs for two to four days with less than 20 to 50 grams of carbohydrate per day. Remember that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.
For lack of carbohydrates, a ketogenic diet is rich in protein and fat. It usually includes plenty of meat, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it's so restrictive, it's really hard to follow in the long run. Carbohydrates typically represent at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat a lot of protein and low-quality fats from processed foods with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet can make their condition worse. Also, some patients may feel a little tired at first, while others may have bad breath, nausea, vomiting, constipation, and sleep problems.
Review on Keto Diet
The keto diet is well known as a low carb diet, when body system produces ketones from the liver and uses them as energy. It is called by several names, including keto diet, low carb diet, low carb high fat (LCHF).
Eating foods high in carbohydrates produces glucose and insulin in your body. This glucose is the easiest molecule for the body to convert and use as energy, making it easier to select than other energy sources. Insulin is produced to process glucose in the bloodstream by taking glucose from the body. Since glucose is used as a primary energy, it does not need fat and is stored. Normally, in a normal diet with normal carbohydrates, glucose is used as the main form of energy. By reducing carbohydrate intake, the body is induced to a condition known as ketosis.
Ketosis is a natural process that the body begins to help us survive when food intake is low. In this state, we produce ketones, which are produced by the breakdown of fat in the liver.
The ultimate goal of a properly maintained keto diet is to bring your body into this metabolic state. We do this through carbohydrate hunger, not calorie hunger. Our body adapts tremendously to what we put in it. When fat is overloaded and carbohydrates are removed, ketones begin to burn it as their main source of energy. Optimal ketone levels have many health benefits; weight loss, physical and mental performance benefits.
Benefits of the Keto Diet
There are many benefits of keto diet, from weight loss and increased energy levels to therapeutic medical applications. Most people are safe to eat low-carb, high-fat diets. Below is a list of the benefits you can get from a keto diet.
Weight loss
Keto diets inherently use body fat as an energy source, so there are obvious benefits to losing weight. Significant drops in insulin (fat storage hormone) levels in ketones, the body becomes a fat-burning machine. Scientifically, keto diet has shown better results compared to low fat and high carbohydrate diets. Even in the long run. Many people drink ketoproof coffee in the morning to include MCT oil in their diet
Blood sugar control
Keto naturally lowers blood sugar levels because of the types of foods you eat. Research shows that keto diet is a more effective way to manage and prevent diabetes compared to low-calorie diets. If you have pre-diabetes or type II diabetes, you should seriously consider a keto diet. We have many readers who have succeeded in controlling blood sugar in keto diet.
Mental concentration
Many people use ketogenic diets to improve mental function. Keto is a great source of fuel for your brain. Reducing your carbohydrate intake can help you avoid a significant rise in blood sugar too. This can improve focus and concentration.
Studies show that increased fatty acid intake can affect brain function.
Increased energy and standardized hunger
By providing a better and more reliable source of energy for the body, you can feel vitality during the day. Fat has been shown to be the most effective molecule that burns with fuel. In addition, fats are naturally more satisfying and make us happier for longer.
Epilepsy
Keto diets have been used since the early 1900s to successfully treat epilepsy. Even today, keto is one of the most widely used therapies for epileptic children without control. One of the main benefits of keto diet is that you can use a small number of drugs while still providing good control for epilepsy. In the last few years, studies have shown significant results even in adults treated with keto.
Cholesterol and blood pressure
Keto diets have been shown to improve triglyceride and cholesterol levels, which are most often associated with arterial formation. More specifically, low carbohydrate, high-fat diets show a sharp increase in HDL and a decrease in LDL particle concentrations compared to low-fat diets.
Many studies on low carb diets have shown that blood pressure is improved over other diets.
Insulin resistance
Insulin resistance, if not managed, can lead to type II diabetes. Abundant research has shown that low-carb and keto diets can help people lower their insulin levels to a healthy range.
Even if you do exercise, eating foods high in omega-3 fatty acids can help you get keto's insulin optimization.
Acne
It is common for skin to improve when switching to a keto diet. There is one study showing the fall in lesions and skin inflammation when switching to a low carb diet. Another study that shows the link between high carbohydrate intake and increased acne reflects that keto can help.
For acne, it may be beneficial to reduce dairy intake and follow strict skin cleaning therapies.
What Do I Eat on a Keto Diet?
To begin keto diet, you will have to plan ahead. It means preparing and waiting for a viable diet plan. What you eat depends on how quickly you want to reach your ketone production state. A more restrictive intake of carbohydrates (less than 15g per day) can help you get into ketosis faster.
You want to limit carbohydrates they mostly come from vegetables, nuts and dairy products. Do not eat refined carbohydrates such as wheat (bread, pasta, and cereal), starch (potatoes, beans, legumes) or fruits. Small exceptions to this are avocados, star-fruits, and berries, which can be consumed in moderation.
Do Not Eat
Grains – Wheat, corn, rice, cereal, etc.
Sugar – honey, agave, maple syrup, etc.
Fruit – apples, bananas, oranges, etc.
Tubers – potato, yams, etc.
Do Eat
Meats – fish, beef, lamb, poultry, eggs, etc.
Leafy Greens – Spinach, kale, etc.
Above ground vegetables – broccoli, cauliflower, etc.
High-Fat Dairy – butter, high fat cream, hard cheeses, cream cheese, etc
Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
Avocado and berries – low glycemic impact berries, i.e raspberries, blackberries,
Sweeteners – monk fruit, erythritol, stevia, and other low-carb sweeteners
Other fats – coconut oil, Coconut cream, saturated fats, duck fat, high-fat salad dressing, etc.
Remember that keto is high in fat, moderate in protein and very low in carbohydrates. Nutrition should be about 70% of fat, 25% of protein and 5% of carbohydrates.
As a rule, 20-30 g of pure carbohydrate is recommended for the daily diet, but keeping the carbohydrate intake and glucose levels low will give better overall results. If you're on keto to lose weight, it's a good idea to keep track of both total and net carbs. Protein should always be taken as needed when filling fat with the remaining calories of the day.
Don’t be confused about what net carbs mean?” It's really simple! Net carbs are the total carbs minus the total fiber. It is recommended to keep total carbohydrates up to 35g and net carbs up to 25g (ideally 20g). If you are hungry all day, you can suppress your appetite by snacking nuts, seeds, cheese or peanut butter (snacks can slow weight loss in the long run). You can confuse the need for a meal and need for snack.
How to Reach Ketosis
Achieving ketosis is pretty straightforward, but it can seem complicated and confusing with all of the information out there. Here is what you need to do, ordered in levels of importance
Limit carbohydrates. Most people tend to focus on net carbs only. If you want good results, limit both. Stay up to 20 grams of net carbs or 35 grams of total carbs.
Limit your protein intake. Many people come to keto from the Atkins diet and do not limit their protein. Too much protein can lower ketosis levels. For weight loss, it is ideal to eat 0.6 g to 0.8 g of protein per pound of weight loss.
Do not worry about fat. Fat is the main source of energy for keto, so give your body enough. Hunger does not lose keto weight.
Drink water. Try to drink gallons of water a day. Drink water and be consistent with the amount of water you drink. It not only regulates many important body functions but also helps regulate hunger levels.
Stop snacks. Fewer insulin spikes throughout the day tend to lose weight better. Unnecessary snacks can cause you to stall or lose weight.
Start fasting. Fasting can be a great tool for continuously improving ketone levels throughout the day.
Add exercise. It is a known fact that exercise is healthy. To get the most out of your ketone diet, add 20-30 minutes of exercise a day. Walking a little may help control your weight loss and blood sugar levels.
Start supplementing. Although not usually needed but supplements can help the keto.
What supplements should I take while on a keto diet?
Most supplements are not required, but check out the supplements below to take your results one step further, especially if you are eating a lot of low-carb vegetables and high-quality animal foods.
Here is a list of the science-backed supplements:
Fish oil
Spirulina
Sodium and potassium
Magnesium
Vitamin D
MCT oil
L-citrulline
Creatine
Taurine
Curcumin
Collagen
Ketone salts
Optimal Ketosis and Macros
There are many tricks, shortcuts and special effects on achieving optimal ketosis. It is better not to care about anything. Only dietary nutrition (food only) can achieve optimal ketosis. No magic potions are needed. Keep it strictly, pay attention and focus on recording the food you eat (make sure your carbohydrate and protein intake are correct).
How to check if you are in Ketosis
It is not really worth it, you can measure whether you are already in ketosis through urine or blood strips. Urine strips are considered very inaccurate and blood strips are expensive (up to $ 5 per strip). Instead, use this short “symptom” list to see if you are generally going in the right direction.
Increased urination. Keto is a natural diuretic, so you need to go to the bathroom more. Acetoacetate is excreted by urination and can increase the bathroom visit for beginners.
Dry mouth. Increased urination increases dry mouth and thirst. Drink plenty of water and replenish the electrolytes (salt, potassium, magnesium).
Bad breath. Acetone is a ketone body that partially excretes breath. It can be as sharp as an excess of fruit, similar to a nail polish remover. It is usually temporary and disappears in the long run.
Reduce starvation and increase energy. As a rule, after passing through the "keto flu", the level of hunger is much lower, and a "clear" or energetic mental state appears.
Most people end up engrossing in measurement and testing. It is better to focus on nutritional aspects, to eat the right foods and to stay within the macroscopic range.
Keto Flu
Keto flu is a very common experience for beginners, but it often goes away after a few days and there are ways to minimize or eliminate it. Switching to keto may cause some discomfort, such as fatigue, headache, nausea, and cramps.
There are several reasons for keto flu, but two main causes are:
Keto is a diuretic. There is a tendency to go to the toilet to urinate, which is the loss of both electrolytes and moisture in the body. Drink bouillon cubes or Powerade Zero and increase your water intake to help solve this problem. Trying to replenish mainly depleted electrolytes
Transforming. Your body is prepared to eat more carbohydrates and less fat. Your body needs to make an enzyme that can do this. In transitional periods, the brain lacks energy, which can lead to weakness, nausea, and headaches. If you have a big problem with this, you can choose to gradually reduce carbohydrate intake.
After increasing your water intake and replacing the electrolyte, you should relieve all the symptoms of Keto Flu. For ordinary people starting a keto diet, if you consume 20-30 g of net carbohydrates per day, the entire adaptation process will take about 4-5 days. My advice is to reduce carbohydrates to less than 15 grams to get into ketosis well within a week. If you have more keto flu symptoms, check and adjust your electrolyte intake again.
You may notice that if you are an athlete, you lost some strength and endurance. A temporary decrease in physical performance is typical. Once your body becomes keto-adapted, your body will be able to fully utilize fat as its primary source of energy.
Common Side Effects on a Keto Diet
Here are a few of the most common side effects that you experience when you first start keto diet. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you are drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients.
Cramps
Cramps (especially leg cramps) are very common when starting a keto diet. It usually happens in the morning or at night, but it's a very minor issue overall. It is a symptom that there is a lack of minerals, specifically magnesium, in the body.
Ensure that you drink enough of fluid and eat salt on your food. Doing so can help reduce the loss of magnesium and get rid of the issue.
Constipation
The most common cause of constipation is dehydration. A simple solution is to increase water intake and try to get as close to a gallon a day as possible.
Making sure your vegetables have some fibers, it also usually helps. Getting in some good quality fiber from non-starchy vegetables can solve this problem. Though if that is not enough, usually psyllium husk powder will work or taking a probiotic.
Heart Palpitations
When transitioning to keto, you may notice that your heart is beating both faster and harder. It’s pretty standard, so don’t worry about it.
If the problem persists, make sure that you’re drinking plenty of fluid and eating enough salt. Typically this is sufficient to get rid of the problem right away. Though if the issue persists, it may be worth taking a potassium supplement once a day.
Reduced physical performance
There may be some limitations on performance when you first start a keto diet, but in general, adapting to fat use comes from the body. As the body uses fat for energy, all power and endurance return to normal.
If you still have a problem with your ability to exercise, you can see the benefits of consuming carbohydrates (or bike carbohydrates) before exercising.
Less common side effects in the keto diet
These are some of the less common problems. Many of these problems are also associated with hydration and micronutrients, so you need to drink plenty of water and replenish the electrolyte.
Breastfeeding
There are mixed and matched studies on keto and breastfeeding, but at present, they are not well studied. Currently, I understand that keto diets are healthy for breastfeeding.
It is recommended to add 30-50 grams of carbohydrates from fruits so that the body can produce milk when breastfeeding. You may need to add additional calories extra fat of 300-500 calories, especially for milk production. You should always consult your healthcare professional for advice.
Hair Loss
If you are experiencing hair loss within five months of starting a ketogenic diet, it’s most likely temporary. You can take a multivitamin and do what you normally do.
The hair loss is very uncommon on keto, you can minimize it by making sure you’re not restricting calories too much and making sure you get 8 hours of sleep a night and also increased your cholesterol
Usually, it’s a good thing! Many types of research point toward cholesterol elevation when doing a low-carb, ketogenic diet. Higher cholesterol is generally due to HDL (the good cholesterol) increasing – lowering your chance of heart disease. You may see increased triglyceride counts, but that’s very common in people losing weight. These increases will subside as weight loss normalizes. There is a small percent of people that experience an increase in LDL cholesterol as well. These levels are usually not bad– though harder to test. The dangers of LDL cholesterol come from size and density, which are shown to be very healthy on keto.
Gallstones
The few studies done on keto and gallstones, reviewed most people have either improved or cured gallstone problems. The only downside is that many reported an increase in discomfort when starting out on low-carb. If you stick with it, you should notice a vast improvement.
Another common question relating to gallstones is “Can I start keto if I have had my gallbladder removed?” The answer is yes. You may want to increase your fat gradually to allow your system some time to get used to it.
Indigestion
Generally speaking, keto diet gets rid of indigestion and heartburn. Keep in mind that some people see increased attacks when they’re first starting out. If you’re experiencing problems, it may be best to limit the amount of fat you intake; gradually increasing the amount you have per day over a two-week period.
Keto Rash
There’s no real scientific reasoning/explanation behind why some people start to itch when they start keto. There are just a handful of experiences that people have written about, and so I’m basing my answer on what I’ve read.
From anecdotes, it’s most likely irritation from the acetone that is excreted in sweat (it’s why you may experience bad breath). It is worth looking into better clothing choices for absorbing or wicking sweat from your body. It’s also worth showering right after an activity that causes you to sweat.
If it’s a lasting issue that is bringing up these problems, you may want to consider upping your carbs or changing exercise plans.
Here is a list of 125 highest rated keto recipes for a weight-loss high-fat solution and all these recipes are really fit in for all beginners and experienced keto dieters.
Day One: Cheesy Cauliflower Breadsticks
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Nutritional Info:
1 breadstick: 66 calories, 4g fat (2g saturated fat), 26mg cholesterol, 340mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 5g protein.
Type: Breakfast
Serve: 10
Preparation Time: 15 minutes
Baking Time: 28 minutes
Total Time: 43 minutes
Ingredients:
1 half head cauliflower, cut into 1-inch florets (~ 6 cups)
1/2 cup shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
1/2 cup shredded cheddar cheese
1 large egg
1/4 cup chopped fresh basil
