Ketogenic Diet: 365 Days of Low-Carb, Keto Diet Recipes for Rapid Weight Loss (Ketogenic Cookbook,...
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Transcript of Ketogenic Diet: 365 Days of Low-Carb, Keto Diet Recipes for Rapid Weight Loss (Ketogenic Cookbook,...
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TableofContentsIntroductionWhatistheKetogenicDiet?(KetoDiet)WhyChoosetheKetogenicDiet?BENEFITSOFAKETODIET365KetoRecipesKetoBreakfastRecipesKetoSnacks&AppetizersKetoSideDishesKetoLunchRecipesKetoDinnerRecipesKetoDessertsKetoDrinks/Smoothies
WhatistheKetogenicDiet?(KetoDiet)Despitethemanydifferentkindsofdietsthatyouhavenodoubtheardaboutinyourlife,thereisboundtobeafewthatarenewtoyou.OneoftheseinparticularmightbetheKetogenicDiet,alsoknownastheKetoDiet,whichisahigh-fat,low-carbohydrateregimen.Thetheorybehindthehigh-fat,low-carbohydrateratioisthatthebodywillrelyonfatforenergyinsteadofoncarbohydrates,andthereforethebodywillbecomemoreleanasaresultofhavinglessfatstoredinthebody.Ideally,theKetoDietwillallowthebodytogointoketosis,orametabolicstatewhereketones-whicharefats-areburnedforenergyinsteadofglucose-thecarbohydrates.ThosethatfollowtheKetoDietalsoconsumejusttherightamountofproteinthatthebodyneedsonadailybasis.Contrarytosomeoftheotherdietsthatareinexistence,theKetoDietdoesnotfocusoncountingcalories.Thefocusisinsteadcenteredonthefat,carbohydrate,andproteinmake-upofthefoodaswellasontheweightoftheportions.
ButwhatledtothecreationoftheKetoDiet?Backin1924,aMayoClinicdoctorbythenameofRussellWilderdevelopedtheKetogenicDietinhopesoffindingatreatmentforepilepsy.Manypeoplewhosufferfromepilepsyandotherillnesseshavereportedanoticeabledecreaseintheirsymptomsaftergoingonthisdiet.ThispracticedatesbacktoAncientGreecewhendoctorswouldchangetheirpatients'dietsandevenhavethemfasttoforcetheirbodyintostarvationmode.TheKetogenicDietisamucheasiermeansofgettingthebodytogointothefastingmodewithoutactuallydeprivingthebodyoffood.Tothisday,however,nooneknowsexactlywhytheKetogenicDietissoeffectiveinhelpingthosethatsufferfromepilepsy,autism,andotherknownillnesses.
AtypicalmealforsomeoneontheKetogenicDietwouldfeaturethehigh-fat,low-carbohydrateratio,andmightincludeahealthyservingofaproteinsuchaschicken,somefruitoraprotein-richvegetable,andahigh-fatcomponent,whichmightbebutter.Thehigh-fatcomponentonthisdietusuallycomesfromtheingredientswhichgointomakingthefood;thiscouldincludeheavycream,butter,orbuttermilk,andalsomightfeaturecreamydressingssuchasRanch.
WhyChoosetheKetogenicDiet?Overtheyears,researchershavefoundthattherearemanybenefitstochoosingtheKetogenicDiet.Therewasinitialspeculationthatthedietwouldcauseacholesterolbuild-upinthebody,thereforeleadingtoheartdiseaseduetothehigh-fatcontentofthefoodsthatpeopleonthedietcouldconsume.However,asmoreandmoreexpertshavelookedintothediet,theyhavefoundthatthereareinherentadvantagesforbeginningthistypeofdiet.Forone,thebodyisabletoutilizefatinsteadofcarbohydratesforenergy.Thebodywillthereforenotrelyoncarbohydratessincethereissuchalowamountenteringthebody,andwillthusbeabletostoreketones-thefats-forlaterenergyuse.
Anotherbenefitisthefactthatthebodywillnotbeashungry,andpeopleontheKetoDietthereforeareatalowerriskoffallingofftheirregimentbysnacking.BecausetheKetoDietencouragestheconsumptionofvariousprotein-richfoodswhichworktocurbhunger.Thebodygoesintothestateofketosis-whichiscommonamongthosewhofastregularly-andthereforedoesnotrequirealotoffoodtokeepitgoing.Whatbetterthantobeonahealthydietandnothaveconstanthungerpangs?
Finally,thehealthbenefitsofferedbytheKetoDietareremarkable.PeoplewhofollowtheKetoDietcompletelyeliminatestarchycarbohydrates,suchasbreadsandpastas,andsubstitutethemwithnon-starchvegetablessuchasbroccoli,asparagus,carrots,andmanyothers.Thesekindsofvegetablesarepackedwithvitaminsandnutrientsthatsupportahealthybody,andarealsomuchlowerincalories.TheKetoDiet,inadditiontoaidingthosewhosufferfromillnessessuchasepilepsy,isalsorecommendedforcancerpatients.Asresearchhasshown,cancercellsflourishinareasofthebodywherethereisalotofglucose,whichiswhatcarbohydratesbecome.Ifthebodyconsumeslesscarbohydrates,therewillthereforebelessglucose,andsubsequentlythecancercellswillnotbeabletogrowandthrive.
BENEFITSOFAKETODIET•Cholesterol.AKetodiethasshowntoimprovetriglyceridelevelsandcholesterollevelsmostassociatedwitharterialbuildup.
•WeightLoss.Asyourbodyisburningfatasthemainsourceofenergy,youwillessentiallybeusingyourfatstoresasanenergysourcewhileinafastingstate.
•BloodSugar.ManystudiesshowthedecreaseofLDLcholesterolovertimeandhaveshowntoeliminateailmentssuchastype2diabetes.
•Energy.Bygivingyourbodyabetterandmorereliableenergysource,youwillfeelmoreenergizedduringtheday.Fatsareshowntobethemosteffectivemoleculetoburnasfuel.
•Hunger.Fatisnaturallymoresatisfyingandendsupleavingusinasatiated(“full”)stateforlonger.
•Acne.Recentstudieshaveshownadropinacnelesionsandskininflammationover12weeks.
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