Ketogenic diet cookbook deliciuos low carb recipes for fast weiht loss

Table of ContentsChapter 1: Introduction to the KetogenicDiet Principles of the Ketogenic Diet What to Eat and What to Avoid on aKetogenic Diet Health Benefits and Risks Chapter 2: Ketog

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Table of Contents

Chapter 1: Introduction to the KetogenicDiet

Principles of the Ketogenic Diet

What to Eat and What to Avoid on aKetogenic Diet

Health Benefits and Risks

Chapter 2: Ketogenic Diet BreakfastRecipes

Bacon and Eggs

Cream Cheese Pancakes

Breakfast Taco Bowl

Hot Cereal

Chicken and Asparagus FrittataSpinach Quiche

Vanilla Flax Bread

Chapter 3: Ketogenic Diet LunchRecipes

Shrimp Taco Salad

Chicken Breasts with Creamy SauceTurkey Casserole

Broiled Lemon Tilapia

Chapter 6: Ketogenic Diet DessertRecipes

Chapter 1: Introduction to

the Ketogenic Diet

If you've tried calorie-counting diets andprograms that come with complex

recipes and pre-packaged food, the

Ketogenic Diet may be an easier way foryou to lose weight The Ketogenic Diet

is a high-fat, low-carb diet that's similar

to other low-carb diets, such as the

Atkins diet This diet focuses on

significantly reducing the body's

carbohydrate intake and substituting itwith fat As a result, the body enters ametabolic state known as ketosis Duringthis stage, the body becomes extremely

efficient at burning fat to make energyand converts the fat in the liver intoketones

Principles of the Ketogenic Diet

The most important principle of this diet

is to significantly reduce your

carbohydrate intake To work

effectively, this diet recommends thatyou eat fewer than 50 grams of carbs perday This will launch your body’s

ketosis phase and allow it to burn storedfat, in order to gain energy

To make up for the loss of

carbohydrates, you need to get nutrientsfrom other food sources This is wherefat and protein come in – a key principle

of the Ketogenic Diet is to fill your platemostly with these 2 sources A typical

Ketogenic Diet consists of a 4:1 ratio offats to a combination of protein andcarbohydrates The daily nutritionalintake on a Ketogenic Diet is

approximately 70% of calories fromfats, 20% from protein, and 10% fromcarbohydrates

Another principle is to stop countingcalories Caloric intake isn't as

important to weight loss as the metabolicactivity brought about by ketosis Theketosis process will naturally suppressyour appetite You won't have to worryabout binging or overeating So, don'tworry about restricting your calorieintake Eat when you’re hungry

What to Eat and What to Avoid on a Ketogenic Diet

When you're on the Ketogenic Diet, youare free to eat any meat, poultry, and fishyou want This can include beef,

chicken, salmon, tuna, pork, and lamb.Just make sure that when you prepare it,you’re roasting it, frying it, broiling it, orgrilling it without any breading or

coating Sauces and stuffings shouldn’tinclude any carbs or sugars

Eggs are another excellent source ofprotein and fat, and can be featured in asmany meals as possible while you're onthis diet You can also eat vegetables,cheese, and nuts in moderation Herbs,

spices, salad dressings, and mayonnaiseare also permitted Check the carbs

content on any bottle or package you buy

so you can be sure you aren't eating toomany

The foods you will want to avoid

include pasta, bread, rice, and othercarbohydrates Junk food, such as

cookies, chips, ice cream, and candy isnot permitted You’ll find some recipesfor very decadent desserts that ofteninclude peanut butter and dark chocolate,but processed desserts are a no-no Fruitand starchy vegetables such as potatoesand corn also need to come off yourshopping/eating list Fiber is permittedbecause it helps your body to digest

what’s being consumed That’s why all

of your carbs should come from

vegetables

Health Benefits and Risks

The most obvious benefit of this type ofdiet is weight loss Even though youaren't restricting your calories - or evenpaying attention to them - your body willrelease the fat you don't need The

process of ketosis ensures this Weightloss comes with a long list of residualhealth benefits You'll be at less risk fordiabetes, high blood pressure, and

strokes and heart attacks

Triglyceride levels will go down whenyou're on the Ketogenic Diet This isessential for protecting your heart health

If triglycerides climb too high, you're atrisk for a cardiovascular event such as aheart attack Your bad cholesterol levels

and your blood pressure are also likely

to decrease when you're following theKetogenic Diet

In addition to weight loss and a healthierlifestyle, this eating plan is also used totreat illnesses and chronic conditions Ithas been effective for people battlingepilepsy and children who have sufferedfrom prolonged and dangerous seizures

It also helps to achieve stable bloodglucose levels, mostly due to the lack ofcarbohydrates and sugar in this diet.The risks involved in a Ketogenic Dietare similar to the risks found in any high-fat/low-carbohydrate diet You're

increasing the amount of saturated fatthat you're eating, so if you're not also

significantly reducing your carbohydrateintake, you could impact your body

negatively Some people who follow thisdiet have complained of dizziness,

feeling nauseous, or feeling faint This isgenerally just the body adjusting to anew way of eating and burning energy Ifyou have any pre-existing health

conditions, talk to your doctor first

before starting the Ketogenic Diet

If you are planning to lose weight theketogenic way, learning to prepare

healthy ketogenic recipes is an importantstep towards achieving your goals Inthis book, you will find 35 easy anddelicious ketogenic recipes for

breakfast, lunch, snack, dinner, and

dessert.

Chapter 2: Ketogenic Diet

Breakfast Recipes

Bacon and Eggs

½ cup celery, finely chopped

½ cup broccoli, chopped

½ white onion, chopped

½ cup shredded Colby jack cheese

4 large eggs

3 Sauté the vegetables and bacon whilestirring occasionally until crisps of thebacon form on the edges and thevegetables become tender.

4 Let the mixture spread over the skilletuniformly, and then divide into quartersections with trenches between twosections

5 Break one egg into each trench and let

them cook until the eggs are almost set.

If you prefer cooked yolks, you can justcover the skillet to allow the eggs tocook thoroughly

6 Just before the eggs are set, add thecheese at the top and let it cook a littlemore until all the cheese has melted.Serve hot

Cream Cheese Pancakes

Yield: 2 servings

Preparation Time: 10 minutes

Cooking Time: 12 minutes

Total Time: 22 minutes

Ingredients:

2 eggs

2 ounces cream cheese, softened

¼ teaspoon ground cinnamon

¼ teaspoon stevia powder

Directions:

1 In a blender, add all ingredients, andpulse until smooth

2 Transfer the mixture into a bowl, andset aside for about 2–3 minutes.

3 Grease a large nonstick skillet withcooking spray, and heat over mediumheat

4 Add the mixture, and tilt the pan tospread it

5 Cook for about 2 minutes or untilgolden brown

6 Flip over, and cook for about 1 minutemore

7 Serve hot

Breakfast Taco Bowl

Yield: 2 servings

Preparation Time: 10 minutes Cooking Time: 15 minutes Total Time: 25 minutes

Ingredients:

1 tablespoon olive oil

½ pound ground beef

½ cup white onion, sliced

1 bell pepper, sliced

½ tomato, chopped

4 eggs

1 teaspoon cumin

1 teaspoon paprika

1 teaspoon chili powder

2 tablespoons fresh cilantro

3 Set the meat and vegetables aside, andfry the eggs in the hot skillet

4 Place the eggs on top of the beef

mixture, and sprinkle with choppedtomato and cilantro

Hot Cereal

Yield: 2 servings

Preparation Time: 5 minutes

Cooking Time: 5 minutes

Total Time: 10 minutes

Ingredients:

1½ tablespoons ground pecans

1 tablespoon flax seed meal

1½ tablespoons coconut, shredded

⅓ cup boiling water

A pinch of salt to taste

Splenda or your preferred sweetener totaste

2 tablespoons heavy cream

A dash of cinnamon (optional)

Chicken and Asparagus Frittata

⅓ cup Parmesan cheese, grated

6 eggs, beaten lightly

Salt and pepper to taste

1 tablespoon butter

½ cup rotisserie chicken, chopped

½ cup boiled asparagus, chopped

1 tablespoon fresh parsley, chopped

1 Preheat oven broiler

2 In a bowl, add cheese, eggs, salt, andblack pepper, and beat until well

combined

3 In a large ovenproof skillet, meltbutter over medium-high heat Addchicken and asparagus, and sauté forabout 2–3 minutes

4 Add egg mixture, and stir to combine.Cook for about 4–5 minutes

5 Remove from heat, and sprinkle withparsley

6 Transfer the skillet under broiler.Broil for about 3–4 minutes or until

slightly puffed.

7 Cut into wedges of desired size, andserve immediately

Spinach Quiche

Yield: 6 servings

Preparation Time: 10 minutes

Cooking Time: 38 minutes

Total Time: 48 minutes

3 cups Muenster cheese, shredded

⅛ teaspoon red pepper flakes, crushedSalt and pepper to taste

3 Increase the heat to medium high Addspinach and cook for about 2–3 minutes

or until all the liquid is absorbed

Remove from heat, and set aside to coolslightly

4 In a large bowl, add remaining

ingredients, and mix until well

combined Add spinach mixture, and stir

to combine well

5 Transfer the mixture evenly into theprepared pie dish Bake for about 30minutes until set.

6 Remove from oven, and set aside tocool for about 10 minutes

7 Cut into 6 wedges of equal size andserve

Vanilla Flax Bread

Yield: 12 servings

Preparation Time: 5 minutes Cooking Time: 30 minutes Total Time: 35 minutes

Ingredients:

2 cups flaxseed meal

1 teaspoon stevia powder

1 tablespoon baking powder

½ teaspoon sea salt

1 Preheat oven to 350 degrees F Line a15"x10" bread loaf pan with parchmentpaper

2 In a large bowl, add flaxseed meal,stevia, baking powder, and salt

3 In another bowl, add eggs, butter,water, and vanilla extract, and beat untilwell combined

4 Add egg mixture into the bowl withflaxseed meal mixture, and mix untilwell combined

5 Transfer the bread mixture to theprepared loaf pan

6 Bake for about 24–28 minutes or until

a toothpick inserted in the center comesout clean.

7 Remove the bread pan from oven andkeep on a wire rack to cool for about 10minutes

8 Carefully turn on the wire rack to coolcompletely before serving

9 With a sharp knife, slice bread loafand serve

Chapter 3: Ketogenic Diet

Lunch Recipes

Pepperoni Pizza

Yield: 6 servings

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Total Time: 40 minutes

Ingredients:

For Crust:

2 cups mozzarella cheese

1 large egg

3 tablespoons cream cheese, softened

¾ cup almond flour

1 tablespoon psyllium husk

1 tablespoon Italian seasoning

Salt and pepper to taste

1 teaspoon butter, melted

For Topping

½ cup tomato sauce, no sugar added

16 pepperoni slices

1 cup mozzarella cheese, shredded

¼ teaspoon dried oregano, crushed

Directions:

1 Preheat oven to 400 degrees F

2 For crust, in a microwave-safe bowl,place mozzarella cheese, and

microwave on high for about 90 seconds

or until melted completely

3 Add eggs and cream cheese, and mixuntil well combined Add remaining

ingredients, and mix until well

combined

4 Coat the dough ball with meltedbutter, and place onto a smooth surface.With your hands, press the ball into acircular pattern

5 Arrange the crust onto a baking sheet,and bake for about 10 minutes

6 Carefully flip the side, and bake forabout 2–4 minutes

7 Remove the crust from oven Spreadthe tomato sauce over crust

8 Arrange the pepperoni slices evenlyover tomato sauce, and sprinkle withcheese

9 Bake for about 3–5 minutes Remove

from oven, and sprinkle with oregano.

10 Set aside to cool slightly Cut into 6wedges of equal size and serve

¼ cup butter, cut into small pieces

½ cup Parmesan cheese, grated

Directions:

1 In a large pan of boiling water,

arrange a steamer basket.

2 Place cauliflower head in the steamerbasket, and steam, covered for about 30minutes Drain well

3 Preheat oven to 375 degrees F

4 In a bowl, mix together mustard andmayonnaise

5 Coat the cauliflower head evenly withmustard mixture

6 Arrange cauliflower head in a bakingdish Top the cauliflower with the butter

in the shape of dots, and sprinkle evenlywith cheese

7 Bake for about 30 minutes

8 Cut into pieces and serve

½ celery stalk, chopped finely

1 teaspoon fresh dill, chopped

1 teaspoon fresh parsley, chopped

2 tablespoons mayonnaise

2 tablespoons walnuts, chopped

1 egg, beaten

1 tablespoon butter

¼ cup cheddar cheese, shredded

3 cups fresh baby spinach

Directions:

1 In a bowl, add tuna, celery, herbs,mayonnaise, walnuts, and egg, and mixuntil well combined

2 Make 2 patties of equal size from themixture

3 In a frying pan, melt butter over

medium heat Add patties and cook for2–3 minutes

4 Carefully, flip the side Place cheeseover both patties Cook for 2–3 minutes

5 Serve tuna burgers with spinach

2 sirloin steaks, cut into strips

1 small onion, diced

1 tablespoon olive oil

1 tomato, diced

1 clove garlic, minced

4 tablespoons apple cider vinegar

1 teaspoon ground ginger

Salt and pepper to taste

5 Serve hot.

Pork Chops

Yield: 4 servings

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Total Time: 40 minutes

Ingredients:

4 pork chops

1 stalk lemongrass, peeled and diced

1 medium star anise

1 tablespoon fish sauce

4 garlic cloves

½ tablespoon sugar free ketchup

1 tablespoon almond flour

1½ teaspoons soy sauce

½ tablespoon sambal chili paste

½ teaspoon mixed spice

1 teaspoon sesame oil

½ teaspoon peppercorns

Directions:

1 Cut the garlic cloves into halves andplace them aside Grind the anise andpeppercorns until they form a fine

powder using a mortar and pestle

2 In a bowl, add garlic and lemongrassand mix until they form a smooth

mixture Add the soy sauce, fish sauce,mixed spice, and sesame oil, and mixwell

3 Place pork chops in a tray, add the