K D ETO IET T S S K C T G K HE TEP BY TEP ETO OOKBOOK O AIN ETOSIS J K M AMIE EN OORE © Copyright 2018 by Jamie Ken Moore - All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. From a Declaration of Principles which was accepted and approved by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. 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All trademarks and brands within this book are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document. T C ABLE OF ONTENTS I NTRODUCTION C 1: T S O T K D P HAPTER HE ECRETS F HE ETOGENIC IET LAYBOOK C 2: T Y A N O K F HAPTER HE ES ND O F ETO OODS C 3: A K H : T 28 D M P HAPTER ETO ELPER HE AY EAL LAN C 4: S B S : H F L C K R HAPTER TEP Y TEP IGH AT OW ARB ETO ECIPES B REAKFAST L UNCH D INNER F B , S A D AT OMBS NACKS ND ESSERTS C : T T T A A G K ONCLUSION IME O AKE CTION ND ET ETOGENIC A A BOUT THE UTHOR A A: T G L PPENDIX HE ROCERY ISTS A B: C C PPENDIX ONVERSION HARTS A C: R I PPENDIX ECIPE NDEX I NTRODUCTION Have you been wanting to get to work on that physique but felt that you had to lose some weight first? Or could it be that the term “weight loss” has been hanging around in the back of your mind, just that you never really got down to working on it? Restrictive and strange diets, fanciful expensive machines, and the ultimate fat-burning, no-workout magic weight loss pill. These would be the many purported solutions that one would find whenever you seek an answer in the dazzling, multi-billion dollar weight loss industry. The truth is, by coming to this book, you already have an inkling of what is truly needed to effect safe and lasting weight loss. It is a natural fact that only through watching what we eat, will we have the most impact on our weight. This is where the ketogenic diet really shines and lets you enjoy automatic, effortless fat burning without all the usual calorie constraints of other diets. Weight loss is an almost certain result you will enjoy once you start the ketogenic diet, but this is not the only benefit that you will enjoy. Think of all those activities you have always wanted to pursue, but shelved because you simply had no energy left after your usual day’s work. Well, time to dust off those hobbies and the things you enjoy doing, because on the ketogenic diet, you will have more energy for your daily work and play! The accompanying mental clarity and sharpness of thought are also positive effects which you will have as a direct result of the diet. A better health report card, by way of optimized cholesterol readings, normalized blood sugar and a corresponding lowered risk of cardiovascular diseases are also just some of the beneficial health effects experienced by most on the diet. This book’s aim is primarily to give you the tools with which to let the ketogenic diet run more smoothly and seamlessly in your daily life. Something that many learn is that a diet is almost only as good as the number of recipes it has in its repertoire. The benefits of a particular diet may be numerous, but if you are forced to have the same stuff every breakfast, lunch and dinner, even the most avid supporter of the lot would probably have problems sustaining the diet. This is where I am most happy to say that the ketogenic diet has quite some leeway for the concoction of various different recipes, and it is the purpose of this book to bring you some of the more delicious and easy-to-prepare meals for your gastronomic pleasure! For the beginners as well as the adepts of the ketogenic diet, the recipes contained within are created specifically to be appealing to your palate while not requiring you to literally spend the whole day in the kitchen! Concise and to the point, the recipes break down meal preparation requirements in a simple step by step format, easy for anyone to understand. An additional 28- day meal plan is also structured to serve both as guidance as well as inspiration for the new and old adherents to the ketogenic diet. Grocery lists top it all off to give you the timely reminder on what to get on your next food shopping trip. The very fact that you are here with this book, is sufficient proof that you are at least curious to know how the ketogenic diet can help you. Even better, maybe you are already quite well-versed with its benefits and are seeking diverse, rich, and savory recipes for a more delectable ketogenic journey. Regardless of which is which, this keto diet cookbook will be well placed to provide you with actionable culinary ideas with which to spice up your daily meals. I really hope that the value and ideas you find in this book will serve you well, and may you have a fruitful ketogenic journey! C 1: HAPTER T S O T K D P HE ECRETS F HE ETOGENIC IET LAYBOOK W Y N T K A T K D HAT OU EED O NOW BOUT HE ETOGENIC IET The ketogenic diet, otherwise known as the keto diet, is not a new-fangled fad diet based on shaky nutritional science. It has been around since the olden times, with ancient Greeks utilizing the diet as part of a holistic treatment for epilepsy. In fact, over here in the States, it was an acknowledged means of treatment for childhood epileptic seizures throughout the 1920s. Unfortunately, this natural way of therapy had to give way to the modern advances of pharmaceutical science with its penchant for immediate effects. Happily, the ketogenic diet has found its way back into the mainstream yet again and probably for very good reasons! You see, the basis of the diet is to essentially trigger your body’s own fat burning mechanisms in order to fuel what the body requires for energy throughout the day. This means that the fat that you eat, as well as the stored fat in your body, have all become fuel stores your body can tap on! Little wonder that this diet really helps you with weight loss, even for those stubborn, hard to lose fatty areas. That could be one of the reasons why you picked this book and looked into embarking on the ketogenic journey, or you may have heard stuff from your social circle about how the keto diet actually normalizes blood sugar levels as well as optimizes your cholesterol readings and you are intrigued. How about stories of type 2 diabetes being reversed just through following this diet alone, as well as tales of certain cancers being halted or the tumors shrinking due to the positive effects of the keto diet? We must also not forget the accompanying risk reduction of cardiovascular disease as a result of the diet! All of the benefits mentioned above stem largely from a single important process in the ketogenic diet. Ketosis is the name of the game. K K -H ETOSIS NOW OW Ketosis is a state where the body produces molecules called ketones which are created by the liver. Designed to give energy to the cells and organs, it can replace glucose as an alternate fuel source. In our traditional carbohydrate-rich diet, we get most of our energy from glucose, which is converted from the carbs that we eat during meals. Glucose is a quick source of energy, where insulin is required as a sort of messenger that tells the cells to open up and allow glucose to flow in such that it can be used as fuel for the mitochondria, otherwise known as the energy factories in our cells. The more carbs we ingest, the more glucose will be present in our blood, which then means the pancreas needs to produce more insulin in order to facilitate energy production from the available blood sugar. In a body where the metabolic function is still normal, the insulin produced from the pancreas is readily accepted by the cells, which then leads to an efficient usage of blood sugar as energy. The problem is that our cells can actually become insulin desensitized, leading to a situation where the pancreas is forced to pump more and more insulin into the body just to clear and normalize the blood sugar levels. Insulin de-sensitivity or insulin resistance is created mainly due to the continual elevated presence of glucose in the blood, usually caused by the ingestion of carb-rich foods. Think of your body’s cells as a bouncer at a club, where entry to the club requires that you pay a fee. You play the role of glucose here, and the fee required to enter the club is insulin. If your frequency to the club is in line with the norm, the bouncer does not detect anything unusual and so does not raise the fee required for entry. However, if you show up just about every night clamoring to be let in, the bouncer knows your desperate need and correspondingly jacks up the insulin fee in order to let the glucose in. Gradually, the entry fee becomes higher and higher until such a point where the source of insulin, which in this case is the pancreas, no longer produces any. This is where the situation will be diagnosed as type 2 diabetes, and the usual solution would entail being on a lifetime of meds or insulin shots. The crux of the matter here lies in the presence of glucose in the body system. Every time we take in a carb-rich meal, which isn’t difficult in this day and age of fast food and sugary treats, our blood sugar levels get elevated and insulin is activated for the conversion into energy as well as storage of the unused excess into fat cells. This is where the usual furor arises, with condemnations coming in for both glucose and insulin as being the root of many diseases and dreaded weight gain. I would like to take this opportunity to state that insulin and glucose are most definitely not the root of all evil, as some books have made them out to be. It would be far more accurate to point to our current diet as being the leading cause of obesity and metabolic diseases plaguing the better part of the developed world. Cue the ketogenic diet, which is where we can see the change for the better. The keto diet is a fat-based diet, with an emphasis on being deliberately low carb. This approach is designed so that we reduce our intake of sugary and starchy foods which are so conveniently available. Just a fun fact: sugar was actually used as a preservative in the olden days, and it is no coincidence that much of the processed foods we see today contain high amounts of sugar just because it allows for a lengthened shelf life. Foods high in sugar have also been shown to trigger the hedonic hunger response in the brain, essentially causing you to eat for the sake of pleasure rather than real hunger. Studies have shown that sugary treats are linked to the areas of the brain which are also responsible for gambling and drug addiction. Now you know why you can’t seem to stop popping those candied sweets into your mouth! So we cut down on the carbs, and this is where fats come in to replace the energy needed to sustain the body. On the standard ketogenic diet, you will be looking to take in 75% of your daily calories as fats, about 20% of it as proteins and the remaining 5% in the form of carbs. We do this because, as you remember, we want fats to become our principal source of fuel. Only with the combination of cutting down carbs and increasing our fat intake will we trigger the body to initiate ketosis. Its either we do it through the diet which allows long term and sustainable usage, or we actually starve ourselves into ketosis. Yep, you heard me right, ketosis is the body’s natural function that builds a buffer against those lean times when food is scarce. K D A S D ? ETO IET TARVATION IET This has been also bandied around a lot in recent times, with some trying to cast a negative light on the keto diet by dint of associating it with starvation. To make things clear, the process of ketosis is triggered when our bodies sense we do not have sufficient glucose in the system. It then turns to our fat stores to convert them into ketones through the liver in order to maintain continued energy supply for our cells and organs. It does not mean that on the keto diet, you are actually starving yourself! I get a little worked up every time somebody says that. How can a person taking in 1,800 to 2,000 calories on a daily basis, which is what you will get on the meal plan, be effectively starving? To be fair, ketosis came in really handy during the hunter-gatherer times of our human history. This was a period where agriculture wasn’t that wide spread, and the food you ate depended on what you hunted or found. This created a situation where there might be no food for days at a time, so when glucose found its way into the system, our bodies dispatched insulin to ferry it into our organs as well as hoard the unused glucose into fat cells for future use. During the lean times when there really was no food to be had, the body then entered the state of ketosis by utilizing the stored fats to supply energy. During this state, our hunger hormones like ghrelin, get their production reduced, and the hormones which control satiety, like leptin, see their levels elevated. All this is because our bodies are trying to make the best of things and allow us to be as comfortable as possible when it detects that food sources are scarce. Now, fast forward to modern times, when food is literally just one or two blocks, or maybe just a car’s drive away, and we probably won’t face food shortages like our Paleolithic ancestors. Our bodies, though, still contain the processes and mechanisms which enabled them to survive. That is the key reason why, on the keto diet, we cut carbs and increase our daily fat intake. When we do that, the state of ketosis is induced, and we get to enjoy all the metabolic benefits which the diet confers. The fat that we eat also goes into replenishing the fat stores in the body, which is why I have to say again, you do not starve while on the ketogenic diet! Once this point is made, some folks then zone in on the multimillion-dollar question. If eating fats get stored as fat, why do we almost always lose weight when on the keto diet? H K B W L OW ETO RINGS EIGHT OSS One of the first things that we always lose when we embark on the ketogenic diet is most definitely water weight. The body stores glucose as adipose fats, but there is a small supply of glucose that is stored as glycogen, which consists of mostly water. Glycogen is meant to supply quick bursting energy, the sort that we need when we are sprinting or lifting weights. As we cut carbs, the body turns to glycogen as the first pool of energy supply, which is why water weight will be lost in the initial stages. This initial burst of lost weight can be a morale booster for many, and it is a good portent for what is