Deliciously_Easy_Keto_Recipes - John Cohn (big ebook reader .txt) 📗

Deliciously_Easy_Keto_Recipes 3

 

Introduction

 

The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats but fewer carbs. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly.

 

 

The word ketogenic is derived from the word “ketosis” which means  the  state  of  the  body  when  it  doesn’t  have  enough glucose in it to turn it into energy, so it generates ketones that work as an amazing source of energy for both the body and the brain which makes it a great option for losing weight in a short term.

 

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The keto diet prevents you from consuming the lot for carbs that are the main reason of gaining weight because the sugar makes you hungry most of the time. When you consume carbs with small portions and focus more on protein and fat; your body doesn’t push you most of the time to eat; instead, it uses those fats to satisfy your hunger and keep you active.

If you are looking for a diet that will help you lose weight in a very short term, the ketogenic diet is the perfect diet for you

 

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because it not only helps you achieve great lean body; but² also provides immense health benefits.

 

 

The Benefits of The Ketogenic Diet

 

 

So far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious  diet  that  fits  everybody.  Here  are  other  health benefits of keto diet:

 

 

 

Increases the level of HDL: One of the best aspects of the ketogenic diet is that it increases the level of HDL in the body, which is the good cholesterol that helps in lowering the risk of heart diseases.

 

 

 

Helps in  Alleviating  Diabetes  Type  2:  By  removing carbs  from  your  daily  meals,  you  say  goodbye  to  sugar  and insulin because your body already has what it needs, and you won’t have to be worried about what you eat.

 

 

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Lowers Blood  Pressure:  High  blood  pressure  is  a catastrophe  because  it  might  lead  to  kidney  failure,  heart diseases, strokes...

 

 

 

With this diet, you can say goodbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.

 

 

 

Gum Disease:

 

Gum  disease  is  one  of  the  worst  and  most  painful  diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches.

 

 

 

While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include:

 

  

 

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1.Proteins

Poultry:  Free-range  Cornish  hen,  quail,  goose,  pheasant, chicken, duck, and turkey.

Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel, flounder,  catfish,  trout,  mahi-mahi,  halibut,  sole,  sardines, salmon, halibut, snapper, and calamari. Always opt for wild caught  fish  to  avoid  toxins  present  in  commercially  reared fish.

Grass-fed  Meat:  These  include  beef,  venison,  goat,  and lamb. Meat from wild animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those  covered  in  breadcrumbs.  Choose  the  chunks  of  meat with more fat since they contain less protein and more fat.

Pork:  Boston  butt,  pork  chops,  ham  pork,  and  loin.  When choosing ham, be on the lookout for added sugar.

Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.

 

 

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Canned Tuna and Salmon: Canned tuna and salmon are okay  to  consume  while  you  are  on  the  keto  diet.  However, avoid  seafood  rich  in  fillers,  breaded  seafood,  and  fried seafood.

Vegetable Protein Powders: Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable.

Whole  Eggs:  This  includes  chicken  eggs,  and  quail  eggs which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or omelet style.

 

Shellfish:   Oyster,   mussels,   lobster,   shrimp,   crab   (not imitation  crab  that contains  additives),  clams,  scallops,  and squid.

Fats and Oils

 

 

Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include:

* Omega 3 fatty acids from fish such as tuna, shellfish, and

 

Salmon

 

 

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* Fish supplements or krill

 

* Monounsaturated fats such as egg yolks, avocado, and butter

 

* Vegetable oils such as olive oil, coconut oil

 

* Non-hydrogenated beef tallow, ghee, and lard.

 

* Duck and chicken fat

 

In  order  to  make  it  easier  to  stick  to  this  diet,  be  aware  of which types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s cholesterol levels.

In  this  case,  work  with  the  listed  monounsaturated  fats  to reduce     the     inflammatory     effect     brought     about     by polyunsaturated fats. Nevertheless, work to balance both fats because  you  cannot  survive  on  monounsaturated  fats  alone (You   need   a   lot   of   fats   and   oils).   Even   then,   avoid hydrogenated fats such as margarine to reduce the amountftrans-fatsyoueat.

 

 

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Fresh Vegetables

 

 

For these foods, opt for organic ones or better yet, grow your own  to  avoid  all  pesticide  toxins.  Avoid  starchy  vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables   (squashes,    peppers,    tomatoes,    and    carrots). Vegetables that make it to the list are:

 Celery

 

 Collard Greens

 

 Onions (high in sugar; moderate intake)

 

 Alfalfa Sprouts

 

 Beet Greens

 

 Broccoli

 

 Spinach

 

 Dandelion Greens

 

 Bamboo Shoots

 

 Cabbage

 

 Brussels sprouts

 

 Garlic

 

 Mushrooms

 

 Shallots

 

 Kale

 

 Bok Choy

 

 Sauerkraut

 

 Chives

 

 Celery Root

 

 Swiss chard

 

 Cauliflower

 

 Snow Peas

 

 Bean Sprouts

 

 Olives

 

 Cucumbers

 

 Salad greens and lettuces: Romaine, Arugula, Fennel, Bok Choy,  Boston  lettuce,  Endive,  Mache,  Escarole,  Sorrel, Radicchio, Chicory Water Chestnuts

 Turnips

 

 Scallions

 

 Dill Pickles

 

 Leeks

 

 Radishes

 

 Chard

 

 Asparagus

 

Conclusion

 

As you have seen, other than a rapid fat loss, the keto diet also has many other health benefits. Most importantly, you now have multiple delicious recipes based on Top Keto Foods to try out anytime!

Variety is the spice of life. With the variety of foods to choose from,  you  can  easily  get  into  the  Keto  Lifestyle  in  an  easy, painless and hassle-free manner. Making it a new way of life

– For both physical and mental wellness.

 

 

Your journey to a leaner, healthier you in only one step away.

 

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Imprint

Publication Date: 07-20-2020

All Rights Reserved

Dedication:
Custom meal plan service was designed to help men and women all over the world turn their lives around and take charge of their health and figure. The custom keto diet is a brand new product that allows someone to create their very own keto diet plan based on their food preferences, daily activity levels, height, weight and target weight goals.