A Ketogenic Diet: A Complete Guide to Understand and Learn How a Low Carb Diet Helps You Lose Weight, Blast Away Belly Fat, Beat Diseases, Get Better Health, Reach Goals, and Change Your Life
Author: Jennifer Lins; Ketogenic Diet; Lose Weight Now; Lose Weight Fast
Date: 2014-06-09T04:00:00+00:00
Keywords: Cookbooks; Food & Wine; Special Diet; Low Carbohydrate; Health; Fitness & Dieting; Diets & Weight Loss; Weight Loss; Two Hours or More (65-100 Pages); Low Carb; Diets; Weight Maintenance
Description: Have you tried losing your weight but not succeed? *Did you try weight loss medications and you got yoyo effect afterward? Did you lose weight by not eating anything and end up eating more? If the answers are YES, then this book is the solution for you. Ketogenic Diet is the best and healthiest strategy to lose weight! Recommended for those on a Ketogenic or low carb Diet This book contains strategies and reliable steps on how to lose weight through the ketogenic diet. Ketogenic diet is very effective way to lose weight fast while you will stay healthy and fresh all the time. This is for anyon

A KETOGENIC DIET

A Complete Guide to Understand and Learn How A Low Carb Diet Helps You Lose Weight, Blast Away Belly Fat, Beat Diseases, Get Better Health, Reach Goals, and Change Your Life

By Jennifer Lins

Copyright © 2014 Suzanne Sims

All rights reserved.

ISBN: 1500112208

ISBN-13: 978-1500112202

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OTHER RECOMMENDED BOOK

Go ahead and click on the links below to check out the other great books I’ve published!

The 7 Days Detox Cleanse Diet

Let lose weight up to 10 pounds in 7 days! This book provides you the detox meal plan guideline for you. There are many healthy and delicious recipes waiting for you.

30 Quick & Easy Coconut Oil for Weight Loss Recipes

Coconut Oil for Weight Loss: 30 Quick and Easy Coconut Oil Recipes (Main Dishes, Desserts, and Drinks Recipes)

TABLE OF CONTENTS

COPYRIGHT

FREE GIFT

OTHER RECOMMENDED BOOK

WHO THIS BOOK IS FOR

INTRODUCTION

WHAT IS THE KETOGENIC DIET

PURPOSE OF THE KETOGENIC DIET

HOW LONG SHOULD ONE BE ON THE KETOGENIC DIET

HEALTH BENEFITS AND EXPECTATIONS FOR THE KETOGENIC DIET

DIABETIC ISSUES

DISEASES LIKE CANCER, CARDIAC & METABOLIC DISEASES

FOODS BOTH GOOD AND RESTRICTED ON THE DIET

GOOD FOODS ON THE KETOGENIC DIET

RESTRICTIVE FOODS ON THE KETOGENIC DIET

LIMITS AND RISKS TO THE KETOGENIC DIET

LOSING WEIGHT ON THE KETOGENIC DIET

QUICK REFERENCE

TARGETS AND GOALS

KETO MEAL PLAN GUIDELINES

BREAKFAST RECIPES

LUNCH RECIPES

DINNER RECIPES

SNACK RECIPES

DESSERT RECIPES

DRINK RECIPES

EXERCISE TIPS

MAINTAINING YOUR WEIGHT ON THE KETOGENIC DIET

KETOGENIC MYTHS

DISEASE AND MORE

HELPFUL TIPS AND SECRETS TO SUCCESS ON THE KETOGENIC DIET

FAQs

CONCLUSION

ABOUT THE AUTHOR

WHO THIS BOOK IS FOR

This book is for anyone who suffers from high weight issues as well as those suffering from diseases such as epilepsy and epileptic seizures. It was found that putting children on this diet “not for the weight loss properties” but for the treatment of epileptic symptoms had shown to have beneficial effects.

If you are someone who is looking for a dietary lifestyle change or is suffering from diseases such as cancer, diabetes and other health problems, you may want to switch your current diet to one based on the practices of the Ketogenic diet.

HEALTH NOTE

Before changing any part of your diet or if you want to put a child onto any type of diet make sure to consult a physician and/or be under a physician’s supervision.

BOOK NOTE

Know that this book is a reference to understanding the Ketogenic diet. The author of this book claims no responsibility nor does the publisher of this book. Taking on a diet should not be done without the supervision or consent of a doctor.

I hope you enjoy the book and to your future health and well-being.

INTRODUCTION

In the past, I am sure that you have heard about a lot of diets that will aid in weight loss as well as provide multiple benefits to your body. I am sure you have read in your research that you need to reduce your carb intake. You have heard terms such as good cholesterol, bad cholesterol, what you should eat, what you shouldn’t eat, how much of one thing we should be eating everyday as well as how much of another thing we shouldn’t be eating at all.

I am sure it is confusing and your head is swimming with different facts, figures and information on what you should do. Well, I am here to tell you about another diet, although I shouldn’t say diet since that is an overused term. The better term to use is lifestyle change.

When you are not happy with yourself or aspects of yourself, you need to not look for a diet. You need to dig deeper and look for a lifestyle change. A lifestyle change is what someone does in every aspect of their lives. A “diet” is a quick fix to an overall problem. A “lifestyle change” is a long term process that you will need to go through to make your life better.

The Ketogenic diet is no different. If you are not willing to work on all the different areas of your life then taking on this diet will not help. Through this book we will talk about many different aspects of the Ketogenic diet. We will talk about what the Ketogenic diet is, why you should seriously look at the diet as an alternative and what the health benefits will be once you move towards this diet.

When you complete this book, you will have a better understanding of the “Keto” diet and what it will do for you. It is our hopes that when you complete this book you will seriously consider taking part in this diet for its healthy lifestyle choice and slew of other benefits.

So without any further delay let’s jump right into understanding the Keto diet.

WHAT IS THE KETOGENIC DIET

The Ketogenic diet is a diet that has been around for almost one hundred years originally conceived by Dr. Russell Wilder of the Mayo Clinic. When Dr. Russell came up with the diet, he discovered that it was a very effective treatment for dealing with epilepsy.

With the advancement in modern medicine and the development of anti-seizure drugs, the Ketogenic diet fell off the popularity charts for new fads and diet options. This, however, all changed in 1994 when a man by the name of Charlie Abraham started the Charlie foundation after he achieved complete recovery from his daily epileptic seizures. Mr. Abraham’s parents had tried all conventional treatments as well as surgery to control his seizures with no success. It was only after his discovery of this long forgotten diet that he found relief. His parents put him on this diet when he was a toddler and he has remained on the diet his entire life and, up to this writing, has remained seizure free.

The diet is high in fat, which is usually considered a bad thing when one is trying to lose weight. The difference is that this diet supplies adequate protein and is low in carbohydrates. This combination of fats and carbs changes the way energy is used in the body. The fat is converted by the liver into fatty acids and what is known as ketone bodies. This in turn reduces the glucose content in the body which helps in weight loss.

PURPOSE OF THE KETOGENIC DIET

The purpose of the Ketogenic diet is to aid in weight loss, epileptic seizures, reduction in diseases such as cancer and diabetes. It is a diet that will help in the overall health of people who have been affected by unhealthy foods and unhealthy lifestyles.

HOW LONG SHOULD ONE BE ON THE KETOGENIC DIET

The date and time one should be on the Ketogenic diet really hasn’t been determined. Since different people react differently to different diets, it is recommended that you start the diet under a doctor’s supervision. From the studies conducted, most subjects were on the diet for between one and three years. There have been cultures reported to have been on the diet their entire lives. When starting a diet consult your doctor.

HEALTH BENEFITS AND EXPECTATIONS FOR THE KETOGENIC DIET

There are many different health benefits when it comes to going on a diet. When deciding to go on the Ketogenic diet, you will also have a list of benefits. Now these benefits may cross-over to different diets but these are specifically found when taking the Ketogenic diet:

CURB OR KILL YOUR APPETITE

When you decide to go on a diet, the main reason why people fail is because they feel hungry. When you feel hungry, you can’t concentrate or focus on the tasks at hand. When you are hungry, the only thing you can think of is getting something to eat. When you think of getting something to eat, you want to get something to eat right then and there. When you do this, you will make the wrong choices.

Once you embark on this diet, your appetite is sent in a different direction. Since you are eating foods that are low in carbs, your body will feel fuller faster which in turn reduces your food intake which helps in weight loss.

WEIGHT LOSS

At the end of the day you need to reduce the amount of carbs that you consume. When focusing on a low carb diet such as the Ketogenic diet, you will start yourself down the road to faster and more effective weight loss.

MAJORITY OF WEIGHT LOSS COMES FROM THE ABDOMINAL CAVITY

What?

Yes, not all body fat is the same. Body fat is stored all over the body. When you make proper choices in your diet, you will start to target these “problem” areas in the right order. When you fight fat in the proper order, you will also help in preventing disease.

When we talk about fat in the body, we are talking about two different types of fat. These types of fats are known as subcutaneous fat and visceral fat. The subcutaneous fat is found under the skin and the visceral fat is found in the abdomen.

The most dangerous of these fats is the visceral fat. This fat tends to accumulate around the organs of the body. This accumulation of fat around the organs puts pressure on the organs causing them to work harder. When the organs work harder it can cause inflammation and metabolic dysfunction

When you take part in the Ketogenic diet you are working towards fighting this fat. When you attack this fat you are helping your organs attack this fat head on.

TRIGLYCERIDES TEND TO GO WAY DOWN

Triglycerides are fat molecules that are one of the main factors in the creation of heart disease and heart attacks. When you go on the Ketogenic diet, the low carb factor helps in the reduction of these triglycerides in the body. This reduction aids in the reduction of heart attacks as well as other heart related issues.

INCREASED LEVELS OF HDL, “THE GOOD” CHOLESTEROL

For years now people have been debating between good cholesterol and bad cholesterol. This is a misconception. In fact all cholesterol molecules are the same. When we talk about the different types of cholesterol we are talking about HDL and LDL cholesterol. These two forms of cholesterol refer to the way the cholesterol molecules are transferred throughout the body.

LDL Cholesterol – This form of cholesterol carries the cholesterol that accumulates in the liver to the rest of the body.

HDL Cholesterol – carries cholesterol away from the body into the liver where it is either reused or excreted.

One of the best ways to increase HDL is to eat fat. This is where the Ketogenic diet comes in. Since the Ketogenic diet is a low carb diet it has a lot of fat which helps in the creation of HDL cholesterol.

REDUCTION IN BLOOD SUGAR AND INSULIN LEVELS

When we eat foods that are high in carbs, these carbs are broken down into simple sugars. These sugars are then converted to glucose which is dangerous and damaging to the body. These sugars are then transmitted through the blood stream throughout our body causing fat molecules to be formed.

When we get too much glucose or sugars in our body, our production of insulin slows. This is known as insulin resistance. What this basically means is that our cells don’t see the insulin which makes it harder for body sugar to be taken into the cells. When this happens, it can lead to such diseases as Type 2 diabetes.

By starting the Ketogenic diet you are stepping onto the path of better health by reducing the production of these blood sugars which in turn help reduce your likelihood of getting type 2 diabetes and other diseases.

LOWERING OF BLOOD PRESURE

High blood pressure or “hypertension” is a major factor when we eat foods that are high in carbs. When you have high blood pressure you are at risk of many diseases such as diabetes, stroke, kidney failure and heart disease.

When you go on a low carb diet such as the Ketogenic diet, you are helping prevent these diseases by lowering your blood pressure.

MOST EFFECTIVE TREATMENT KNOWN AGAINST METABOLIC SYNDROME

The condition known as metabolic syndrome is a medical condition known to be a high risk factor when it comes to diabetes and heart disease. When we talk about the term metabolic syndrome we are actually referring to a collection of different factors. These factors include:

· Abdominal obesity

· Rise in blood pressure

· Rise in fasting blood sugar levels

· High or dangerous levels of triglycerides

· Low HDL Levels which are needed to maintain good cholesterol levels

Now if these trends scare or worry you, there is light at the end of the tunnel. When you embark on a diet low in carbs you can improve the risk factors for all of the above symptoms.

The problem with this is that the government is a powerful advocate for a low fat diet. However, research has shown in the past few years that the right combination of fats in our diet can be beneficial for our overall health.

LOW CARB DIETS REDUCE LDL CHOLESTEROL

LDL or the “Bad Cholesterol” is reduced when you follow a low carb diet. It has been proven through scientific studies that people who have a high LDL level are much more likely to suffer from heart disease and are more prone to heart attacks.

Another discovery that scientists and researchers have uncovered is that not all LDL is the same. When it comes to LDL cholesterol, the size of the LDL particle is important. It has been found that those with smaller LDL particles in their body are at a higher risk of heart disease while people with larger particles are at a lower risk of heart disease.

Through research and study it has been discovered that a low carb diet turns these small LDL cholesterol particles into large LDL cholesterol particles. These large particles are better since they reduce the overall number of LDL particles in the body.

LOW CARB DIETS ARE THERAPEUTIC FOR SEVERAL TYPES OF BRAIN DISORDERS

Glucose plays a very important role in keeping our bodies healthy. There are certain portions of the brain that require glucose to function. This is why the liver helps produce the required glucose when we do not consume it in our diets. The problem is that we tend to consume too much glucose, which is a bad thing. When we enter into a low carb diet, we help to keep glucose production in check.

Another chemical that the brain also consumes is known as ketones. These ketones are produced when we reduce carbohydrate consumption.

When the body produces ketones, it reduces the amount of glucose in the brain. This reduction in glucose has been known to cure children of epilepsy.

DIABETIC ISSUES

The best plan for dealing with and treating type 2 diabetes is to get back to the basics. And getting back to the basics is where the Ketogenic diet shines among all other diets. As I stated before, the Ketogenic diet is not just a simple diet that focuses on weight loss, it is a lifestyle change that addresses many different issues that deal with your health and well-being.

So does that mean that the Ketogenic diet isn’t good or recommended for those with type 1 diabetes? Of course not! If you are someone who suffers from type 1 diabetes, taking part in the Ketogenic diet will help you as well as possibly prevent you from getting type 2 diabetes.

TREATMENT GOALS

When trying to deal with and treat diabetes you have two main goals. The first goal is to lower and stabilize your blood sugar levels. The second is to reduce and stabilize your insulin production.

BLOOD SUGAR LEVELS

When you have diabetes, keeping your blood sugar levels in check is very important. High blood sugar levels can cause organ damage. In order to test your blood sugar levels you will want your doctor to perform a hemoglobin A1C of HbA1c test. When your doctor performs this test they can check your blood sugar level over a three month period.

STABILIZE INSULIN FUNCTIONS

It is very important to stabilize insulin production in the body. When you have too much insulin in your body, you increase inflammation damage to the vascular lining of your heart which can increase your likelihood of heart disease and attacks.

GOING DOWN THE RIGHT PATH

When you are first diagnosed with diabetes you really need to take a step back and take a look at your life and lifestyle. For those who are diagnosed with diabetes it is a hard thing to swallow. They feel that their life and lifestyle doesn’t have to change. The truth is that when it gets to that point it will be almost too difficult to change. This is why you need to put yourself on the right path now.

When you are healthy or have relatively good health is the time to make the changes. When you are healthy you can afford to fall or drop back from recommended habits and “cheat” every once in a while. But when you hit that point of no return, going cold turkey will not be an easy thing to do.

So, if you are someone teetering on the edge, you will want to take a step back and start making the transition to a low carb diet now before it becomes too difficult in the long run. Taking a look at the Ketogenic diet is a smart decision that everyone should consider.

HOW CAN THE KETOGENIC DIET HELP ME NOW

One of the hardest things someone has to deal with when it comes to diabetes is dealing with the diet. The Ketogenic diet is the best choice to go with because it has the best plan to help you with your dietary requirements.

REDUCED DIETARY CARB INTAKE GIVES YOU IMPROVED BLOOD SUGAR CONTROL AND INSULIN LEVELS

As stated above, the Ketogenic diet helps improve blood sugar levels since you are not consuming carbs. When you consume carbs, the body takes what it needs and then converts the rest to sugar. The more sugar in the body the less insulin you have. The less insulin you have the worse your body functions.

IT ELIMINATES FOODS WHICH WORSEN DIABETIES

When you start Ketogenic you start removing those foods that promote diabetes. Once you start to lessen your dependence on carb rich foods, your likelihood of contracting diabetes also lessens.

IT HELPS REDUCE INSULIN RESISTANCE

When you produce too much glucose in the body you can create a syndrome known as metabolic syndrome. This syndrome is responsible for many different medical conditions that contribute to diabetes. When you take part in the Ketogenic diet, it helps reduce the symptoms of metabolic syndrome which in turn reduces your likelihood of insulin resistance.

FINAL WORD ON DIABETES

When it comes to diabetes, the bottom line is to make sure that you keep your blood sugar and insulin in check. The best way to do this is to change your current diet to a low carb diet that helps reduce your production of carbohydrates, blood sugar and insulin.

DISEASES LIKE CANCER, CARDIAC & METABOLIC DISEASES

CANCER

When you hear that word an ice cold shiver runs down your spine as if someone has just handed you a death sentence. After a moment, the thought of radiation treatments, hair and muscle loss, vomiting and all the other side effects that come with traditional cancer treatments run through your head like a bad nightmare.

Once the initial shock wears off, most people will start looking for alternative cures and treatments to battle this horrible disease. One treatment is to transform your eating habits to a healthier, low carb diet. This is where the Ketogenic diet comes in.

HOW DOES THE KETOGENIC DIET HELP FIGHT OFF CANCER

Since the early 1920’s, doctors have come to realize that cancer cells have an unusual and abnormal metabolism. It has also been discovered that cancer cells love to feed off of the blood sugar in our body like a kid in a candy store. Since our normal cells can use blood sugar or ketones for fuel, they aren’t as aggressive as cancer cells. Think of it in these terms: If you are a normal cell that can feed off of either blood sugar or ketones and you know that no matter when you are hungry you will find food, there is no need to go out and fight for it. But look at a cancer cell. A cancer cell can only feed off of blood sugar. So as a result, the likelihood of running out of food is a strong possibility. With that being said, if you were a cancer cell wouldn’t you go out and get as much blood sugar as possible to survive? This is why cancer is so hard to fight and beat.

Now the way to starve a cancer cell is to deprive it of blood sugar. You can’t do it totally since you need blood sugar to survive, but if you do something naturally to increase a substance in the body that other cells can survive off of and the cancer cells can’t, don’t you think you will starve off the cancer cells?

This is where the Ketogenic diet comes into play. The Ketogenic diet helps create the good substances that your body can live off of while depleting the substances the cancer cells need to survive. This, with a combination of drugs, therapy and other preventative measures, gives you a fighting chance against cancer.

OTHER DISEASES

The Ketogenic diet isn’t only good when dealing with cancer. When you set your path towards the Ketogenic diet, you have the ability to fight a wide assortment of other diseases. Some of these diseases include but are not limited to Alzheimer’s, Autism, Epilepsy, mental health, Parkinson’s and many others.

From this it is clear that reducing your carb intake and moving towards a low carb diet is very beneficial. With the advancements in modern medicine, we have become reliant on them to keep us happy and healthy. With these advancements there have been advancements in food preservation and food preparation. Unfortunately, with these advancements we have become complacent about fried foods, fast foods and foods that are not “good” for us.

If we are to survive as a society and as individuals, we need to start taking a closer look at what we eat, how we eat it and how much we eat. Everything in life has a balance. Once we start moving away from that balance something has to move the scales back. The only question is, will you be moving the scales towards a healthy lifestyle or onto the path of a non-healthy lifestyle?

FOODS BOTH GOOD AND RESTRICTED ON THE DIET

We all love to eat. I know I love to cook, as well. I love to jump into the kitchen at dinner time and rummage through the cabinets and fridge to see what tasty food combinations I can come up with that night. Then on the weekends, I love to go out to dinner. I usually like to go to a small restaurant known as Fatz where I can get a nice cheese steak sandwich. And then there will be times when I want to go and hang out with some friends so I will go out to Wild Wings or Applebee’s. No matter where I decide to eat that night; be it cooking at home or out on the town, when I am on a diet, especially the Ketogenic diet, I need to really look at my food choices - not only what I eat but how it is prepared.

In this section of the book we will start talking about the different types of food you can eat on this diet, what types of foods you can’t eat and discuss the reasons why. At the end of this section I hope that you will have a better understanding about what is in our food, how it affects you and why you should or shouldn’t eat it.

I hope that you don’t get upset with some of the information that you find out about your favorite foods.

GOOD FOODS ON THE KETOGENIC DIET

These are the foods that are good to eat on the Ketogenic diet.

BEST TO EAT

CHEESE

DAIRY & EGGS

DRESSING

FATS AND OILS

FISH

FLOURS/MEALS/POWDERS

FOWL

FRUITS

Avocado

MEATS

SEEDS

SHELL FISH

GOOD TO EAT

CHEESE

Cottage Cheese

DAIRY

Soy milk – unsweetened

DRESSING

Apple Cider Vinegar

FISH

FLOURS/MEALS/POWDERS

Protein Powder

Phylum Husk

Splenda

FOWL

Chicken Breast

Turkey Breast

FRUITS

Lemon

Lime

BEEF

Corned Beef

Veal

Venison Steak

VEGETABLES

How are we doing so far? As you can see, there is a lot of good, tasty food that you can eat on your diet. I hope that you have found something that you will find appetizing. If not, then I am going to start to disappoint you. In the next section I am going to talk about the foods that you can’t eat. Yes, I know it is something that you don’t really want to deal with and in a perfect world we wouldn’t have to, but let’s get through this as painlessly as possible.

RESTRICTIVE FOODS ON THE KETOGENIC DIET

These are the foods that are restricted or bad to eat on the Ketogenic diet.

Well, that wasn’t too painful was it? Did you find a food on the list that you can’t live without eating? I hope that you aren’t too disappointed. Later in this book I will be giving you several recipes that you can use to start your journey on the Ketogenic diet. In those recipes I will probably list more foods that are good for you that I might have missed, so make sure to take note of them as you prepare your meals.

For reference, the list above was taken from here.

LIMITS AND RISKS TO THE KETOGENIC DIET

There is risk in anything you do or changes that you make in your life. The main risk when it comes to starting the Ketogenic diet is the ability to adapt to the changes in diet and lifestyle. From there you will need to consult your doctor to see if anything that you will be eating will be affected by medications, alcohol consumption or other substances that are consumed by your body.

When it comes to the Ketogenic diet, the main factor people have an issue with is that it is very strict. If you deviate from the calorie consumption or eat additional foods including vegetables or have additional liquids that are not counted as part of your daily consumption, the diet will not be as affective.

One version of the diet states that you can have 4 grams of fat for every 1 gram of protein and carbohydrates combined. People on the diet have to eat a lot of fatty foods. Depending on other health factors such as heart disease, cancer, diabetes or other health factors, your doctor may advise you not to take on this particular diet. A risk outweighs the reward type situation.

When starting this diet the person going on the diet will be required to fast for a complete day. This may not be an issue for some people, but for others it might be a hard thing to do. Once the person fasts for a day, the diet must be introduced slowly. Drastically changing your diet and eating habits is never a good idea. Your body needs to adjust to the new foods and build up what it needs to build up in order to start burning fat instead of sugar.

When starting the new diet plan, you may start to feel sluggish and drowsy. Before starting the diet you must take this into consideration and plan activities accordingly. If you are planning on taking a long trip or have a lot of work to accomplish, it may not be the right time to start this diet. Make sure that you give yourself and the diet time to work. Remember that this is a lifestyle change and something that will take time to implement and achieve results.

Children who are put on this diet should be admitted to the hospital or epilepsy center prior to starting. Since this diet has been shown to help those affected with epilepsy, starting it under a doctor’s supervision is always a good idea.

RISK FACTORS

Although this diet is meant to be good and effective in many ways, there are some risks involved. Before starting this diet read, through these risk factors and see if they may affect you.

DEHYDRATION – Since the diet requires you to limit your fluid intake, many experience dehydration. If this occurs, make sure that you locate a dry, cool place and cease any major physical activity. Drink some fluids to replenish what has been lost and consult your doctor.

CONSTIPATION – This is another risk factor that may be uncomfortable for many people. Ask your doctor if taking over the counter medication will affect you on this diet. Make sure to keep this factor in check since you don’t want to have internal damage caused by food backup.

VOMITING – It may take people time to adjust to the foods. Some people have what we often refer to as a sensitive stomach, and can’t really handle or process some of the foods on the list. If you experience vomiting on a regular basis, consult your doctor to see what options you have.

HIGH CHOLESTEROL LEVELS – Since the foods that you will be eating are high in fat you may experience high cholesterol levels. We talked about cholesterol earlier in the book. We talked about good cholesterol and bad cholesterol. When you get tested for cholesterol, make sure that it is bad cholesterol that is high. If the bad cholesterol is high then you will need to adjust what you are eating. If your good cholesterol is high you may still need to adjust but you are not walking into danger zones.

KIDNEY STONES – When you start eating a lot of fatty foods your body may stop burning sugar. This excess sugar may start to accumulate and form kidney stones. If this occurs, you will want to consult your doctor immediately in order to take care of the stones before they get any larger and require surgery or other measures to remove them.

BEHAVIOR CHANGES – We all get cranky when we don’t get the foods we want or have to eat things that we don’t want to eat. When it comes to the Ketogenic diet, it may go a little further than that. When eating foods on the Ketogenic diet, different chemicals are created and some of those chemicals affect the brain and our behavior. If you feel your behavior or attitudes changing, you will want to look at the diet as a factor and consult your doctor. Don’t just stop the diet without consulting your doctor.

SLOW GROWTH RATES IN CHILDREN– It has been found that children on this diet may experience slow growth rates. This may be a factor of the diet or it may be natural development. Before putting your children on any type of diet consult your doctor.

VITAMIN OR MINERAL DEFICIENCIES – Since this diet limits some of the needed vitamins and minerals we get from other foods, a supplement may be required or prescribed by your doctor.

DRAWBACKS – In some cases, this diet may not work on some children or others who follow it. Studies have shown that, for some people, no matter how closely the diets were followed some participants saw no results at all. If this is a factor with you, don’t be discouraged or say that the diet is not worth anything. This diet has helped many people but just might not be right for you.

LOSING WEIGHT ON THE KETOGENIC DIET

Okay, we have finally come down to the main reason why people want to go on a “diet” and that is to lose weight. We all want to look good in a swimsuit for that hot boy or be able to flex those pecks for that girl. We all want to feel better when we slip into those jeans we wore in high school or get that quick head jerk when walking through the mall.

So to achieve that, we need to start looking good and feeling good. To do that, we go on diets. The Ketogenic diet is the same as all other diets that you may or may not have tried in the past: You have to look at what you eat and drink, exercise and follow a “plan” in order to achieve success.

To achieve success with Ketogenic, you need to keep track of a few things.

CARBOHYDRATE INTAKE– You need to keep track of your carb intake very closely on this diet. Too many carbs will cause your body to produce glucose which is counterproductive to what you are trying to achieve. If you are not losing weight, this is the first factor that you may want to look at.

PROTEIN INTAKE– Protein is a very important part of this diet. The drawback is if you eat too much protein the body will convert it into glucose and prevent the ketosis process from working.

ARTIFICIAL SWEETENERS– Many people on the diet state that artificial sweeteners as well as some alcohol that have a high sugar content have been known to prevent weight loss. When considering which foods to eat, make sure that they don’t use artificial sweeteners or sugars.

Besides foods that have artificial sugars in them, you will want to avoid such items as mints, chewing gum, and medications that have sugars in them such as cough syrup.

AVOID CHEATING ON THIS AND ANY OTHER DIET– When you decide to go on a diet it is very tempting to cheat. I know how it is to wake up at two in the morning and be wide awake while everyone else is sound asleep. You try to fall back asleep and just can’t. So, what are you to do? Well, the first instinct is to get up, go to the kitchen and find something to snack on. However, as we all know, at two in the morning the easiest things to snack on are things that are not good for us. And I personally think they designed it that way. So you will grab a bag of chips or a piece of birthday cake and before you know it you have eaten the entire bag or entire cake.

Now, if you do that it is okay, you just need to put on your running shoes and run up and down the neighborhood to burn off all of those calories you just took in. Yeah, right. Now you are sleepy again and want to go back to bed.

My point here is that it is hard to stick to something when you first start it and having temptations around doesn’t help much. So when you decide to start this diet, avoid temptations and the urge to cheat.

HARDER TO LOSE THE CLOSER YOU GET

Your body ultimately has an ideal weight in store for you. You can diet every day for the rest of your life, but once your body says this is your weight, that will be your weight. You may have a desire to lose twenty or thirty pounds, but as you get closer to those goals your body may say, …. Hum… I only want you to lose fifteen pounds. When this happens, you will want to change your thinking and strategy. You need to convince your body that those pounds are not welcome anymore and you just have to keep working at it.

YOU WILL GAIN WEIGHT ALONG THE WAY

When you go on a diet you will be in a fight for control. You will fight with what you want and what your body wants. It is like a child. You give it a little and it wants more. You tell it you can’t have that and it wants it even more. When you start your diet you need to realize that it doesn’t always work for you the way you want it. Before you lose those twenty pounds, you may gain five along the way. Just be prepared for that. It is normal.

THYROID OR ADRENAL DYSFUNCTIONS

Like I said before, your body wants what your body wants no matter how much you want to fight it. With that being said, you may have issues with your thyroid gland or your adrenal gland. If this is the case, you may be fighting a losing battle. Consult your doctor for assistance in addressing these issues.

STRESS

Stress is a major factor in weight loss and weight gain. When we stress we produce chemicals in our bodies that speed up and slow down certain functions that we rely on and which can cause us to lose or gain weight. Another factor of stress is that we tend to find comfort in things to make us feel better. One of the most common items that we turn to is food.

I don’t know how it was in your family, but in many families the mother or father tends to use food to calm down their children. They will give them a soda to go out and play or some cookies or a piece of cake when they don’t feel good or even ice cream when they get their tonsils out. As a society, we have turned to food as a way to solve all of our problems.

When a person starts to feel stressed, they need to take a step back and take a deep breath, look at the situation around them and then find another way to deal with it besides eating. I know it is easier said than done, but like stated before in this book, it is not a diet, it is a lifestyle change.

SAFETY SIGNALS

Your body is a well-oiled machine and it knows what it wants and what it needs. One of these factors is a chemical known as Leptin. Leptin is the chemical that lets us know when we have had enough food to eat. When we start to diet this chemical starts to play games with us and tries to trick us into eating more when we really don’t need to. This is why we need to learn portion control and stick to the guidelines that we set for ourselves to achieve the results that we want to achieve.

LACK OF SLEEP

One of the most overlooked factors when it comes to losing weight is sleep. As a society, we have a go, go, go mentality. We feel if we sleep we are not making money, getting things accomplished or just missing out on something. When it comes to weight loss, you need to train yourself to get your required hours of sleep.

When you sleep, your body has a chance to reset itself and recharge its batteries. When these batteries are recharged, the body has the power to work on eating your fat. When your body is tired, it doesn’t want to work just as you don’t want to get up and work. So, if you are stalling in your weight loss or not losing weight at all you will want to go and take a nap and let your body rest in order to do its job.

DON’T INDULGE IN LOW CARB FOODS

Just because you are on a low carb diet doesn’t mean that you can go on an eating spree. You still need to monitor your intake of food just like any other diet. You need to focus on foods such as eggs, meat, leafy vegetables, cheese and some nuts.

DON’T EXERCISE TOO MUCH

Exercise is part of any diet plan that you want to do. But you don’t want to overdo it. When you exercise, your body will hit a peak point. This peak point will start to put your body into shock. This shock just uses your stored energy and will not burn fat and calories like you want it to. You will also reach your peak when you hit your weight loss level. Doing additional exercise will probably give you more energy in the morning or may make you feel good but as far as weight loss, exercise will become counterproductive.

DON’T WEIGH YOURSELF

A common mistake that people do when they want to lose weight is they weigh themselves constantly. When you weigh yourself on a constant basis, you begin to worry about every single pound that you lose and when you gain it back. When you start any diet your body will fluctuate in weight. One day you will have lost a few pounds and then the next day you would have gained three. When you start a diet your weight will fluctuate, so be prepared for that. When weighing yourself, weigh yourself once a week on the same day at the same time. This will more than likely give you the most accurate measurement.

REDUCE DAIRY PRODUCTS

Some people on this diet plan have claimed to have lost weight by lowering their consumption of dairy products. There hasn’t been any real studies done on this but it may be something worth trying.

WATCH OUT FOR “LOW CARB” OR “SUGAR FREE” ON PRODUCT LABELS

When you go to the store you will see that there are nutritional facts printed on packaging. The problem is that these labels are misleading. You need to understand that there may be more sugar or calories in the product than labeled. There are other items in the product that may not fall under sugar or carbs or calories that will affect your diet. So make sure that you read labels carefully.

EAT REAL FOOD

When on the diet you want to eat real food. This is food that doesn’t have additives, preservatives and dyes. These foods are not only unhealthy for you but really shouldn’t be eaten on this diet. You will want to eat foods that fall within the diet plan listed earlier in the book.

INCREASE YOUR ELECTROLYTES

Make sure that you drink fluids that are high in electrolytes. These are magnesium, potassium and sodium.

DRINK WATER

Drinking water is another important part of any diet. You need to drink water in order to flush out your system of toxins and other waste materials that build up in your body. When you remove these toxins your overall wellbeing increases.

FINAL WORD ON LOSING WEIGHT

When it comes to losing weight on the Ketogenic diet, you need to follow the above guidelines. Each person is different and your weight loss successes and failures will vary. At the end of the day, you need to look at your own personal situation and adjust the diet and its guidelines to best suit you and your weight loss goals.

MOVING ON

From this point in the book we will be talking more specifically about what to eat and how to eat it on the Ketogenic diet. We will also give you some recipes that you can try on your own. You will find plenty of tips, tricks and frequently asked questions. I hope that you are enjoying the information contained within this book so far and have a better understanding of what Ketogenic is and how it can help you with your weight and overall health.

QUICK REFERENCE

CREATE MEALS FROM FRESH BASIC INGREDIENTS – you want to create meals that are both great tasting as well as healthy for you. You don’t want to use processed foods or foods high in additives, dyes and other ingredients that are not healthy for you. The more natural and organic, the better.

MEALS SHOULD BE BASED ON THE FOLLOWING

All meals that you prepare should be based on the following criteria.

PROTEIN – Your meals should start with a protein base. This should be meat, poultry or seafood. These foods should be prepared using natural fats with a low carb vegetable as a side dish. A nice side salad with a low carb dressing wouldn’t be a bad touch either.

SUGAR AND STARCH – The key to preparing meals is to avoid sugars and starches. These items help to increase glucose levels which are counterproductive to the Ketogenic diet.

AVOID VEGETABLE OILS – Vegetable oils have been shown to have inflammatory properties. When you have something that inflames the body it is not a good item to consume. Try to use other oils that are both healthy and taste good.

AVOID FRYING – Try not to fry your foods. Try to bake or broil your foods. Allow your foods to cook in their natural juices in order to keep in freshness and flavor and avoid adding additional chemicals and unnecessary additives to your meal.

BE CREATIVE WHEN YOU COOK

When you start making foods in the Ketogenic diet, you can get creative in your cooking styles and techniques. One of the best ways to enjoy a diet is to enjoy the foods that you eat. And one of the best ways to enjoy the foods that you eat is to enjoy preparing the foods that you eat. Throughout history people have used food as a way to become social and enjoy life. When you start this diet you need to make it a passion and not a chore. So find ways to be creative.

TARGETS AND GOALS

We all are different people and we all have different targets and goals. There are many resources online that you can use to find and determine your target weight and then set your goals. The best resource that I found is a keto-calculator here.

KETO MEAL PLAN GUIDELINES

When following your diet, you will want to come as close to the following guidelines as possible:

70 – 75% of your calories come from fat

20 – 25% of your calories come from protein

5 – 10% of your calories come from carbohydrates

These guidelines should be maintained on a daily basis. When it comes to the different sexes; men and women, the diets should be the same. As with anything, you will want to consult a doctor to see what the right course of action for you is.

RECIPES

In the following section of the book we will provide some great tasting recipes that you can try. We will be giving you 5 great recipes in the following categories:

· BREAKFAST RECIPES

· LUNCH RECIPES

· DINNER RECIPES

· SNACK RECIPES

· DESERT RECIPES

· DRIK RECIPES

Now there are many other recipes that you can experiment with. You can do research online or purchase specific books written with Ketogenic recipes in them. However, these are some of my personal favorites so I hope that you will take your time to go through them and try them for yourself. And the main thing that you should remember is to have fun and enjoy making food. It will only help with the enjoyment of dieting.

BREAKFAST RECIPES

Breakfast is the most important meal of the day. So to get you started here are five of my most favorite recipes. I hope you take them and enjoy them as much as I did.

PERFECT SCRAMBLED EGGS

BIKINI POW OMELET

EGG MUFFIN CUPS

BLUEBERRY SOUR CREAM LOW CARB MUFFINS

BLUEBERRY LEMON MUFFINS

PERFECT SCRAMBLED EGGS

INGREDIENTS

3 Large Eggs

1 Tablespoon of unsalted butter

Coarse Salt and freshly ground pepper

DIRECTIONS

Crack the eggs into a large bowl and then with a fork or a whisk beat all of the eggs together.

Over low heat melt the butter into a small sauce pan or skillet making sure not to burn or scorch the butter.

When the butter is melted, carefully pour the egg mixture into the butter making sure not to splash the butter.

With a spatula gently stir or move the eggs around in the pan creating separated clumps. At this point you can make the eggs whatever size you would like. I like larger egg pieces while others prefer smaller pieces. The size is up to you.

Continue to cook the eggs until they are the size and stiffness that you desire.

Add salt and pepper to taste.

Remove eggs from skillet and serve on a plate.

COOK TIME

Cook time varies to each person’s own tastes but a general rule is 1 ½ to 3 minutes.

NUTRITIONAL VALUE

318 CALORIES

26.3 GRAMS OF FAT

1.8 GRAMS OF CARBS

17.4 GRAMS OF PROTEIN

BIKINI POW OMELET

INGREDIENTS

4 to 5 Egg Whites

1 Egg Yolk

2 tbs. Almond Milk

½ of a whole tomato or 1 whole plum tomato

1 handful or more to your liking of spinach (shredded)

1 tbs. Purple Onion

1 pinch of basil

Garlic (optional and to your liking)

Olive Oil Cooking Spray

DIRECTIONS

Start by chopping up all of your vegetables. Use a wooden cutting board and a sharp knife. Make sure to tuck your fingers in so as not to cut yourself. Safety first.

In a bowl add the egg whites, the yolk and the almond milk. Beat them together until they are thoroughly blended. Then set aside.

Take a sauté pan and generously spray the pan with oil, making sure the pan has a nice, even coat. Then heat the pan for a minute or until evenly warmed. Once the pan is hot, add the vegetables and sauté until vegetables are soft. Remove the vegetables and put them to the side. Spray the pan again and then add the eggs.

Cook the eggs until they are cooked to your liking. Don’t scramble. The egg should cook to the shape of the pan. When the egg is cooked to your liking add the vegetables to one side and then fold the other side of the egg over the side with the vegetables covering it and making a half moon. Add fruit, plate and serve.

NUTRITIONAL FACTS – OMELET ONLY

Calories – 203

Fat: 5 grams - Protein: 20 grams - Carbs 18 grams – Fibers: 2 grams – Sugars: 8 grams – Sodium: 272 mg

EGG MUFFIN CUPS

INGREDIENTS

6 Eggs

6 or so slices of nitrate free shaved turkey

½ cup of sliced or chapped spinach (your choice)

3 tbs. Red Pepper

Light Mozzarella Cheese

Fresh Basil (optional)

2 tablespoons finely chopped red onion

Salt and pepper for taste

DIRECTIONS

Preheat your oven to 350 degrees F

Prepare your vegetables by slicing the spinach, red onion, red pepper and basil, putting to the side when done.

With a grater grate the mozzarella cheese onto a plate or serving dish and set aside.

Take your muffin pans and spray them with the olive oil spray. Don’t saturate the pan but make sure the entire surface is coated.

Take a piece of turkey and drape it over the muffin cup. Then with your fingers push the turkey into the cup forming the turkey into the shape of the cup.

Take an egg and crack it into the center of the muffin cup on top of the turkey.

Add some of your vegetables on top of the egg and lightly coat the top of the vegetables with the mozzarella cheese. From there add salt, pepper and basil to the top of the cup.

Cook the eggs until cooked through. This takes about ten to fifteen minutes.

Plate, Serve and Enjoy!

NUTRITIONAL FACTS

95 Calories – 6 grams of Fat – 0 grams protein – 2 grams carbs – 200 mg sodium

BLUEBERRY SOUR CREAM LOW CARB MUFFINS

INGREDIENTS

2 cups Flour (almond)

½ cup erythritol

1 tsp. baking soda

1/4 tsp. salt

1 cup cream (preferably sour)

2 medium size eggs

1/8 cup butter (melted)

4 ounces blueberries (fresh)

DIRECTIOINS

Preheat the oven to 350 degrees F. Line up the muffin pan with paper. The recipe makes 15 muffins so you will need 2 muffin pans.

Mix the almond flour and all the dry ingredients together.

In another bowl, beat the eggs together with the cream and butter until it forms a rich, smooth texture.

Add the wet mixture to the almond flour and mix together. Add the blueberries to the mixture and mix again until evenly mixed into a batter.

Spoon the mixture into the muffin cups until they are half way full. Place pans into heated oven and bake for twenty minutes or until the muffins turn golden brown.

Allow to cool and serve with butter or eat plain

NUTRITIONAL FACTS

Per Muffin – 149 calories – 5 grams protein – 14 grams fat – 4 grams of carbs – 2 grams fiber – 4 net carbs per muffin

BLUEBERRY LEMON MUFFINS

INGREDIENTS

2 cups Almond Flour

1 cup heavy cream

2 eggs

1/8 cup melted butter

5 packets of Splenda. Try to stay away from other types of artificial sweeteners

½ tsp. baking soda

½ tsp. lemon extract or flavoring

½ tsp. lemon zest

¼ tsp. salt

4 ounces fresh blueberries

DIRECTIONS

Preheat your oven to 350 degrees F. Put cupcake liners into each of your slots in the cupcake tins. This recipe will make 15 muffins.

In a large bowl combine the almond flour and the cream. When combined, start adding eggs to the mixture one at a time folding them into the mixture until smooth.

Add butter, sweetener, baking soda, flavoring and all spices to the batter and mix together. Combine the blueberries and fold them into the batter until they are evenly combined into the mixture.

With a wooden spoon or measuring cup fill each cupcake liner half way. Bake for about twenty minutes or until golden brown.

NUTRITIONAL FACTS

184 calories – 5 grams of protein – 17 grams of fat – 6 grams of carbs – 2 grams of fiber

I hope that you enjoyed the breakfast recipes. I know that they were simple but breakfast should be a simple meal. In the next section of the book we will go on with some great tasting lunch recipes.

I don’t know about you, but after eating a meal I get tired and sluggish. When I first started thinking of going on a diet I used to go out for lunch on an almost daily basis. I would usually go to Wild Wings or Applebee’s and have an appetizer and a large burger or chicken sandwich. Since I did most of my work at night and just did running in the morning I would also have a few drinks like a tall beer or two. By the time I finished my lunch I was feeling sluggish and really didn’t want to do too much the rest of the day. So when I moved on to a new career I needed to change my eating habits as well. I started to be more active and needed a diet to reflect that. So now I have a simple lunch that will curb my hunger pangs and give me just enough energy to push through until six or seven o’clock that night.

Now there is a huge debate raging on the type of lunch people should be eating. Some people say that lunch should be a simple meal while others say that lunch should be the main meal of the day.

The reason people think that lunch should be your main meal of the day is because you are still active and if you eat a large dinner you lower your physical activity and the huge meal just sits in your gut. I personally can see it both ways but personally, I like eating small meals throughout the day and having a snack when I get hungry.

Either way, I will leave that for another debate and maybe another book down the road. For now I am going to give you some simple meals that you can prepare and eat that will help you on the Ketogenic diet.

LUNCH RECEIPES

For lunch I thought that I would give you the following recipes.

Bacon Cheeseburger Pie

Balsamic Grilled Chicken Breast

Pizza

Tandoori Chicken Wings

Low Carb Chili

I think that these are a few great choices that will satisfy not only those who want to eat light but those who want a little meat with their meal.

BACON CHEESEBURGER
PIE

To start off lunch I figured I would start with a twist on a classic dish. We all know about cheese burgers and we all have heard of bacon cheese burgers. But have you ever heard of and eaten bacon cheeseburger pie? Well, if you haven’t you are in for a treat. Here is the best recipe that I have found. I hope that you enjoy it.

INGREDIENTS

1 lb. of ground beef

2 tsp. onion powder

1 tbsp. dried minced onion

2 whole eggs

½ cup of mayo

¼ cup heavy cream

8 oz. shredded cheddar cheese

4 slices of bacon

Salt and pepper to taste

DIRECTIONS

First off you will want to get a skillet and brown your beef over a medium heat along with the onion powder and minced onion. Once the meats are brown, drain off excess grease and then add in your salt and pepper.

Grease a 10” pie plate with olive oil or other Ketogenic diet approved cooking spray. Add the cooked hamburger meat to the plate.

Cook the bacon to your desired level. Once cooked and cooled, cut up into bite sized pieces.

Stir in 4oz. shredded cheese with bacon and the ground beef.

In a separate bowl you will need to whisk the mayo, eggs, and cream along with a little pepper for taste. Once mixed together, pour evenly over the meat.

Once everything is in the dish, bake at 350 degrees F for 30 to 35 minutes. When the dish is finished let it stand for ten minutes before serving.

Nutritional Facts

4.3g carbs – 76.7g fats – Fiber .2g – Protein 49.7g – Calories 891.4

BALSAMIC GRILLED CHICKEN BREAST

For those who don’t really like to eat red meat we have another alternative. This is one of my favorites. I personally will eat chicken three times a week and am the one who orders chicken at a steak house. Now I am not saying I don’t like steak or beef but I just prefer chicken. So here is one that I think you will surely enjoy for lunch or dinner.

INGREDIENTS

8 – 4oz Boneless, Skinless chicken breasts

1 cup of water

½ cup olive oil

2 tbs. balsamic vinegar

4 tsp. dried onion flakes

3 tsp. Italian seasoning

3 tsp. ground mustard

2 tsp. thyme

2 tsp. salt

2 tsp. black pepper

DIRECTIONS

Start by mixing the balsamic vinegar, olive oil, Italian seasonings, thyme, salt, pepper and onion flakes together. You may consider using a plastic bag or another container that you can close and shake up to combine the ingredients better.

Take the chicken breasts and add them to the vinegar mixture. Let the chicken marinade for at least 30 minutes to an hour. The longer you allow the chicken to marinade the better it will taste.

On a heated grill place the marinated chicken allowing the skin to sear on both sides. Once seared, allow the chicken to cook all the way through. The internal temperature of the chicken should reach no less than 180 degrees F. Once the chicken is cooked, plate and serve

NUTRITIONAL FACTS - Calories: 210 – Fat: 9.8 g – Cholesterol: - 70.2 mg – Sodium: 644.8 mg – Carbs: 3.1g – Protein: 26.0 g

PIZZA

I love pizza and I bet you do, too. But ordering it can take too long and be amazingly expensive. Just last night as I was writing this book we ordered pizza from a name brand pizza company and had it delivered to our house. For a large cheese pizza and large meat lovers it came out to over $30.00 plus tip. Now that is a lot of money for some flour, water, tomatoes, meat and cheese.

Now, with pizza you can eat it for breakfast, lunch or dinner. So this is why I included it in the book. Here is a great little recipe I found that I hope you will enjoy.

INGREDIENTS

Low Carb Pita Bread

Tomato Sauce

Low carb mozzarella cheese

Ground black pepper – a dash for taste

Garlic Powder – optional for taste

Chili flakes – optional for taste

Toppings – (optional) bacon, olives, spinach, artichokes, roasted red peppers, salami, ham, prosciutto, roast beef, pineapple, pesto, avocado, pepperoni, etc.

DIRECTIONS

Start by preheating your oven to 450 degrees F. Having an oven at the correct temperature will ensure even cooking. Next, take one of your pita breads and lightly spray or brush with olive oil or cooking spray. Place in the oven for approximately one to two minutes to harden and toast the crust.

When firm and toasted to your satisfaction, remove from the oven and add the sauce. Add the cheese mozzarella first. Then start adding your toppings. WARNING – Don’t overload your pizza. When making pizza at home you will tend to put on too much and then the entire thing will fall apart. I like it when it does that but most people don’t so be careful. Top with some more cheese and put back in the oven for three to four minutes to melt the cheese.

NUTRITIONAL FACTS – Calories: 191 – Fats: 12g – Carbs: 10g – Protein: 17g

TANDOORI CHICKEN WINGS

If you are like me you love chicken wings. I can’t get enough of those little guys. And just think, they used to throw that part of the chicken away years ago. Now it is probably one of the most popular parts of the chicken. But I digress. Since going on the Ketogenic diet, I feared that I wouldn’t be able to eat these little monsters. But thankfully I found this great recipe that allows me to eat them all the time.

INGREDIENTS

5 pounds of drumsticks or other chicken wings of your choosing

1 onion (medium, sliced)

1 8 ounce can tomato sauce

1 6 ounce yogurt (fat free)

1 tbsp. coriander

5 cloves garlic (chopped)

2 tsp. freshly chopped ginger

1 ½ tsp. salt

1 tsp. cumin seed

1 tsp. garam masala

½ tsp. cayenne pepper

¼ - ½ tsp. food coloring (red)

1 clove (whole)

Red onion wedges, thin (optional)

DIRECTIONS

Start by taking your chicken drumsticks and placing them in a rectangular baking dish and set it aside.

FOR MASALA

Take a blender (or food processor) and combine the onion, yogurt, coriander, garlic, garam masala, tomato sauce, ginger, salt, cumin seeds, cayenne pepper, food coloring and cloves and blend them all together. When blended the mixture should be a red paste.

Pour the mixture over your chicken parts. Make sure that the chicken is fully coated in the mixture and let sit for four to twenty four hours to marinate.

Preheat the oven to 400 degrees F and place your chicken on a baking sheet. Cook the chicken for 25 to 30 minutes. Then grill for an additional 5 minutes to get a golden brown color if desired.

Once cooked, transfer the chicken to a serving dish and enjoy

NUTRITIONAL FACTS

Calories: 119 – Fat: 4 grams – Carbs: 1 gram – sodium 16 grams

LOW CARB CHILI

I love chili. I eat it whenever I can. When on the Ketogenic diet you can also eat chili and eat good tasting chili, at that. Here is a great little recipe that I found that will curb your chili needs.

INGREDIENTS

1 Quart of water

2 lbs. Ground Beef

1 tsp. cinnamon

1 tsp. cumin

1 onion chopped

1 tsp. Worcester sauce

2 cloves minced garlic

2 tsp. salt

2 tbsp. Chili powder

1 tsp. black pepper

½ tsp. red pepper

½ tsp. allspice

1 (6oz.) can tomato paste

3 bay leaves

1 (4oz.) can of drained mushrooms

¾ cup chopped green pepper

DIRECTIONS

Start by browning the meat in a large skillet. Once the meat is browned, drain off the fat and liquid. Add all of the remaining ingredients and bring to the boil. After reaching its boiling point, lower the heat and let simmer for three hours.

NUTRITION FACTS – Calories: 283 – Cholesterol: 77.1 mg – Carbs: 8.5g – Protein: 25.1g

DINNER RECIPIES

Dinner is generally the last big meal of the day. It is a time when family can gather round the table and talk about the events of the day and plan for the events of tomorrow. With that being said, the dinner meal is very important and hard to accommodate when you have people on a diet and people that are not on a diet. This is where the Ketogenic diet is great. Since the Ketogenic diet is more of a lifestyle change than a diet, it doesn’t matter if everyone in the house is on the diet or not.

Listed below are some of the great recipes that I enjoy and I hope that you and your family will enjoy as well.

Dill Trout

Mexican Veal Sausages

Sesame Beef

Turkey Broccoli Casserole

Ground Beef Frittatas

DILL TROUT

INGREDIENTS

2 pounds pan-dressed trout (or other small fish), fresh or frozen

1 1/2 Teaspoons salt

1/4 Teaspoon pepper

1/2 cup butter or margarine

2 Tablespoons dill weed

3 Tablespoons lemon juice

DIRECTIONS

Cut fish lengthwise and spread open to season with salt and pepper. Prepare a fry pan with melted butter and dill weed. Place fish flesh side down and fry 2-3 minutes per side.

Once done, remove fish and add lemon juice to butter and dill to create sauce for garnishing.

Yields 6 servings

Total Net carbs: 1 gram per serving

MEXICAN VEAL SAUSAGE

INGREDIENTS

1 1/2 pounds ground veal

2 green onions, finely chopped (1/3 cup)

2 tablespoons fresh cilantro, chopped

2 tablespoons green or red salsa

1/2 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons olive oil

1/4 cup green or red salsa for garnish

1/4 cup sour cream for garnish

1 lime, cut into slices or wedges, to garnish

DIRECTIONS

Combine veal, onion and all spices in a mixing bowl and blend together (mash together with bare hands for best results!). Shape mixture into 4 sausage links. Heat oil in a nonstick skillet on high heat and brown sausages for 8-10 minutes, turning frequently.

Yields 4 servings

Total Net carbs: 0.5 grams per serving

SESAME BEEF

INGREDIENTS

1 pound sirloin steak, cut into 1/8-inch strips

2 Splenda packets

3 Tablespoons cooking oil, divided

2 Tablespoons soy sauce

1/4 Teaspoon pepper

3 green onions, thinly sliced

2 garlic cloves, minced

1 Tablespoon sesame seeds

DIRECTIONS

Start by preparing your beef. In a bowl you will want to mix the Splenda, soy sauce, oil, sesame seeds and other seasonings. From there you will want to coat the beef with the sauce you just created and let stand for about five minutes in order for the meat to absorb the sauce.

In a skillet add a small amount of oil in order to cook the beef. Once the skillet is hot add the beef and cook until done.

Once the beef is cooked to satisfaction, plate and serve.

Yields 4 servings

Total Net carbs: 2 grams per serving

TURKEY BROCCOLI CASSEROLE

INGREDIENTS

2 (10 ounces) packages frozen broccoli

2 cups cooked and diced turkey

1 (10 ounce) can cream of mushroom soup

1/2 cup heavy cream

1/2 cup Cheddar cheese, grated

DIRECTIONS

Preheat oven to 375 degrees F. Cook broccoli according to package directions. Layer broccoli in a baking dish and spread turkey on top. Combine soup with cream and pour on top of turkey. Sprinkle on grated cheese. Place in oven and bake for 30 minutes.

Yields 8 servings

Total Net carbs: 7 grams per serving

GROUND BEEF FRITTATAS

This is one of the simplest meals that you can eat on the Ketogenic diet. My wife loves these things. She uses chicken instead of beef. Now if you don’t like to cook you don’t really have to worry. Making this tasty dish is fun and healthy.

The following recipe is for four servings.

INGREDIENTS

1 tbs. of coconut oil

4 eggs

300g of fatty ground beef. You can substitute this with whatever type of meat you want. I am just doing it with ground beef.

½ Green Pepper

½ Red Pepper

3 Leaves of Kale

4 Mushrooms

Cheese. You can use whatever cheese you like but for this recipe we will be using 200g Goat cheese

1tbs. Curry powder

1tbs paprika

1tbs garlic powder

DIRECTIONS

Now this is where the fun begins. First off, cut up all of your vegetables into small cubes. This includes the kale, mushrooms, green and red peppers. .

Next, heat up your cooking pan. Add the coconut oil to the pan. Sauté the vegetables until they are done.

From here, add your meat. For this we are using ground beef so make sure that the ground beef is browned completely. If you are using another type of meat make sure that the meat is completely cooked all the way through.

Next, beat the eggs and spices. Make sure the ingredients are spread evenly over the pan and then add the egg mixture.

Take your cheese (in this case, goat cheese) and sprinkle it over the top of the meat and egg mixture.

Cover and allow cooking for about three to five minutes or until eggs are cooked and cheese is melted.

Plate and serve. Yum!

NUTRITIONAL FACTS

CALORIES: 490 – FATS: 40G – CARBS: 5G – FIBER: 1.5G – PROTEIN: 25G

SNACK RECIPES

When it comes to snacks, you will want something quick and easy to grab and go. As I did my research, I found several great ideas for snacks that you can have and the recipes are so simple that you can figure out how to create them yourself. Also, some of the recipes that I found were for store bought items so to make things easier, I have listed some great snack ideas that you can eat on the go.

BEEF JERKY

Beef Jerky is a great snack item that you can grab and go. Now, you will either have to buy the meat and spices that you like, purchase a dehydrator and make your own or you can go to the store and purchase it already made and prepackaged.

When purchasing the prepackaged beef jerky you must pay close attention to the labeling on the packages. These nutritional facts will help you to keep to your dietary allowances.

VEGIES AND DIP

I love vegies and dip. It so happened that my parents would sit around the pool talking and eating these snacks and getting mad at us kids for coming up and grabbing all of their snacks when they had gone out and purchased junk food for us.

When making vegies and dip all you need is a platter that you place the approved veggies onto along with a bowl with fat free or low carb sour cream and a package of dip mix. Just combine the dip mix with the sour cream, blend well and serve. It is very easy and all nutritional information can be found on the package of sour cream and dip mix.

PEPPERONI SLICES

This is yet another great snack that I and my spouse love to eat. You can either purchase a long stick of pepperoni and slice it to the desired thickness, or you can purchase the pepperoni slices already packaged for you. Either way, this is a great snack.

COLD CUTS AND CHEESE

This is another great one for a quick snack. Simply purchase some cold cuts at the store, roll them up and arrange on a platter and serve. The problem with these is that you may not know all the dietary nutritional facts since you are going to a deli and they don’t need to print that on their packaging. However, with a little research you can discover how much fat and carbs are in what you are purchasing.

HARD BOILED EGG

This is the next and last great snack that you can have while on the Ketogenic diet. All you need to do is get some water, egg and salt. Pour some salt into the water and bring to a boil. Place the egg into the boiling water until cooked. This is about five to seven minutes. When the egg is completely cooked, take it out of the water and allow cooling. You can also submerge the egg in cold water to hurry the cooling process. It is up to you and depends on how hungry you are.

Once the egg is cooled, peel off the outer shell and consume.

When it comes to snacks, pretty much anything on the Ketogenic diet will do. Just make sure that you keep track of the nutritional facts if you purchase something that is prepackaged.

DESSERT RECIPES

Next to snacks and chicken wings I think desserts are one of the best parts of the Ketogenic diet. Well, let’s be honest, dessert doesn’t have to be on a diet to be the best part. In this section, I will present several desserts that I found interesting and tasty. I hope that you find them to be the same.

Lemon Raspberry Pound Cake

Single Serve Chocolate Gouache

Avocado Brownies

Sugar–Free Chocolate Pecan Torte

King’s Cake

LEMON RASPBERRY POUND CAKE

INGREDIENTS

Cake

1 cup softened butter

1 cup of sweetener (Splenda)

5 eggs

2 cups Almond Flour

2 tsp. baking powder

1 tsp. vanilla extract

Rind of one lemon

Juice of one lemon

2 tbsp. Poppy seeds (optional)

DIRECTIONS

Preheat your oven to 350 degrees F. From there cream the butter and the sweetener together. One by one, add the eggs to the mixture stirring them in completely.

In a separate bowl add the almond flour and baking powder together. Slowly add the dry mixture to the wet mixture, making sure that everything combines smoothly. Then add the lemon juice, lemon rind and vanilla to the mixture, again ensuring that everything is well-combined.

Spray an 8 x 8 cooking pan with nonstick spray. Pour mixture into the cooking pan and sprinkle with poppy seeds if desired. Place in the preheated oven and bake for thirty minutes.

RASPBERRY LAYER

INGREDIENTS

1 Cup of raspberries, blueberries or whatever other type of fruit that you like.

1 tbsp. of sweetener (Splenda)

2 tbsp. of warm water

DIRECTIONS

In a small saucepan add berries and warm water and place over a medium heat. Add the sweetener to the berries. While cooking, stir and mash the berries into a smooth consistency. Reduce heat and cook until berries are the desired consistency. When the mixture is approaching the desired level of thickness, remove from the heat and refrigerate.

CREAM CHEESE ICING

INGREDIENTS

1 pkg. of full fat cream cheese

2/3 cup of sweetener (Splenda)

2 tbsp. full fat sour cream

1 tsp. vanilla extract

1 tsp. heavy cream

1 tbsp. water

DIRECTIONS

Blend the cream cheese, cream and sour cream together in a bowl until smooth. From there, gradually add sweetener and mix well. Once blended, add the vanilla extract. Continue to combine adding water as needed. Once everything is combined, refrigerate.

PUTTING IT ALL TOGETHER

Let the cake cool and then spread the berries over the top of the cake. Then add the layer of icing. When everything is layered nicely, refrigerate for a few hours allowing everything to firm up. After a few hours, take the cake out of the fridge, cut and serve.

This is one of the best desserts that I could find. I hope that you enjoy it as much as I did.

SINGLE SERVE CHOCOLATE GANACHE

INGREDIENTS

2 – 3 Squares of extra-dark chocolate.

1 tbs. coconut oil

A dash of cream

DIRECTIONS

You will need a double boiler or a put together double boiler. Start by simmering water in a pot. Then, in the top part of the double boiler add the chocolate and coconut oil. Allow the chocolate to melt into the oil.

When the chocolate is melted (make sure not to burn the chocolate), add the cream and stir until the mixture is melted and looks shiny and glossy.

Keep stirring until smooth. Let cool and serve.

AVOCADO BROWNIES

INGREDIENTS

4 eggs

1 cup sugar

8 oz. semi-sweet chocolate chips

½ cup cacao powder

½ cup almond meal

½ tsp. sea salt

2 tsp. vanilla extract

2 ripe avocados

DIRECTIONS

In a bowl combine the eggs and sugar until fluffy.

In a small pan or double boiler melt the chocolate. Make sure to stir to ensure that the chocolate melts evenly and does not burn.

When the chocolate is melted, start adding it to the sugar and egg mixture. Once combined, use a wooden spoon to mix in the cacao powder, almond meal, salt and vanilla extract.

Once everything is melted, put aside and heat your oven to 350 degrees F.

If you haven’t done so already, mash the avocados. You can mash them by hand and then move to an electric mixer. You will want to make the avocados as smooth as possible.

Keep mixing until all of the chunks are gone. When all chunks are gone mix the avocados into the chocolate mixture. You can use an electric mixer if you wish for this task.

Once everything is combined to your liking, pour the mixture into an 8 x 8 glass dish. Smooth out the mixture and then bake in the oven for about thirty minutes.

Use a knife, toothpick or wooden dowel to check the center of the brownies to ensure they are baked through. When done, allow to cool, cut and serve.

SUGAR–FREE CHOCOLATE PECAN TORTE

INGREDIENTS

2 cups of pecans

1/3 cup cocoa

1 tsp. baking powder

¼ tsp. salt

4 eggs

½ cup (1 stick) butter – melted

1 tsp. vanilla

1 cup of artificial sweetener of your choice

½ cup water

DIRECTIONS

To start, grease a 8 x 9 round or spring form pan and heat your oven to 350 degrees F.

Chop the pecans in a food processor. Use the pulse setting for best results.

When the pecans are in a meal form, add the rest of the dry ingredients and pulse a few more times in the processor to combine them together.

From here, add the wet ingredients and process until well blended.

Pour the ingredients into the greased pan, smooth out and bake for 25 minutes. Use a toothpick or wooden dowel to test the center of the cake to ensure that it is properly cooked.

Allow to cool, cut and serve.

NUTRITIONAL FACTS – (8 SERVINGS) 2G OF CARBS, 4G FIBER, 6G PROTEIN, 334 CALORIES

KING’S CAKE

INGREDIENTS

5 Eggs – separated

2 cups almond meal

½ tsp. salt

1 tsp. vanilla

1 tsp. almond extract

Zest and juice of a lemon

1 ¼ cup artificial sweetener

DIRECTIONS

Grease a spring form pan or a 10” round cake pan and heat your oven to 350 degrees F.

In a bowl whisk egg yolks until they are well mixed and light in color.

From here, mix in all of the remaining ingredients except for the egg whites. These can be added in any order, but leave the almond flour for last.

Your mixture should be stiff at this point.

In a separate bowl, beat the egg whites until they start for form into white peaks.

Combine 1/3 of the egg whites with the other mixture and stir. When the mixture is loose, fold in the remaining egg whites. Once everything is combined, slowly pour into the greased pan. Scrape the remaining contents out of the bowl with a spatula.

Shake the pan to make sure to knock out any bubbles and then put into the oven to bake for about thirty minutes. Use a toothpick or dowel to check the center of the cake to make sure that is done. Allow to cool and serve.

Nutritional facts

2.5 g carbs- 3 g fiber – 9 g protein – 185 calories

DRINK RECIPES

When it comes to the Ketogenic diet, the main drink that you want to have is water. Water is the best thing since it doesn’t have calories, carbs, sugars or other items. If you do plan on having something other than water, check the nutritional facts to make sure that you are getting the correct allotment of carbs, sugars and other items approved on the diet.

For simplicity’s sake, I have found that adding some flavoring to your water is the best way to get your fluids and have something nice to drink. You will want to avoid sugary juices and soda. Coffee is okay to a point but you want to avoid sugar and cream since they hold hidden calories that you may not be able to regulate.

You will also want to avoid alcohol on the Ketogenic diet. Alcohol has a lot of sugar in it. When sugars ferment they create alcohol. So if you are looking to avoid sugar in your drinks make sure to stay away from alcohol.

Here are some drink recipes that I feel you will like.

Keto Fat Bomb Smoothie

Homemade Lemonade

Green Tea

Almond Milk

Vegetable Water

One drink recipe that I found that may be of interest to you is the Keto Fat Bomb Smoothie.

KETO FAT BOMB SMOOTHIE

INGREDIENTS

1 cup coconut milk

1 tbsp. unrefined coconut oil

1/3 cup strawberries

A pinch of salt

DIRECTIONS

Take all of the ingredients and combine them in a blender. Turn the blender on high and blend until smooth. Serve over ice.

As you can see, it is a very simple drink that you can create and enjoy. Using the ingredients talked about in the start of the book and a blender, you can easily start creating your very own Ketogenic-friendly drinks.

HOMEMADE LEMONADE

INGREDIENTS

1 Glass of water

1 Lemon

Splenda

DIRECTIONS

Fill a pitcher with tap water (or your favorite brand of water). Squeeze in the juice of the lemon and add Splenda or other sweetener to the water to your desired sweetness. Pour over ice and enjoy. (Add additional lemons if you want a stronger taste)

GREEN TEA

Ingredients

Green Tea

Water

Splenda

DIRECTIONS

Boil water in a tea pot. Throw in some green tea leaves allowing the hot water to break down the tea; flavoring the water. Pour into your favorite cup and add sweetener to taste. You can also add a few drops of lemon if you like.

ALMOND MILK

Ingredients

Almond Milk

Ice

Large Glass

DIRECTIONS

Take a large glass and add ice. From there, pour in almond milk. Stir the ice in the glass to make sure the milk is nice and cold. Serve and enjoy.

VEGETABLE WATER

Ingredients

Water

Cucumber

DIRECTIOINS

Wash your cucumbers in warm water to remove any debris. On a cutting board cut the cucumber into even sized slices. Add to water. Allow the cucumbers to flavor the water. Pour and serve.

You can add different vegetables to the water for flavoring, but cucumbers work best.

FINAL WORD ON RECIPES

In this section we talked about different types of meals that you can eat when you go on the Ketogenic diet. As you can see, you are eating regular foods that you may have already been eating on a regular basis. Now there are many other types of recipes that you can try and create. You may already be familiar with some of the recipes shown here in this book. The final word that I would say to you is follow the rules and find great tasting foods that you can combine and create amazing dishes with. You never know what types of foods and drinks you can come up with if you were forced to try. So go through Grandmas old cookbooks and see what you used to eat as a child and just replace those items that don’t fit into the Ketogenic world of foods to put a new twist on an old favorite.

In the next section I am going to go into the exercise portion of the Ketogenic diet. I know that we all hate to exercise but it is a fact of life. If you are sitting down and not moving then you might as well be dead.

So get up, shack it and show the world what you have to offer while exercising the rest of those pounds away.

EXERCISE TIPS

Exercise is a part of any diet and is necessary for everyone to maintain a healthy weight as well as work off unwanted pounds and inches. When it comes to those on the Ketogenic diet, you will need to also include exercise in your routine as well. In this section we will be talking about exercise and what you should and shouldn’t do when starting an exercise program.

WARNING

Before starting any type of exercise program or form of physical activity you should consult a doctor for a complete check up. There is also no need to overdo any type of exercise. Doing so will cause strain and injuries.

STARTING OUT

When you start out, you don’t want to overdo it. People believe that if they jump right into running and high impact activities that they will be burning off fat faster and more efficiently. The truth is that you need to slowly work your way into this form of activity. When starting out, you want to limit yourself to thirty minutes a day of physical “exercise” activity. You need to get your body used to functioning in this matter and working slowly is the best approach.

ADD SALT

When you are on the Ketogenic diet your body burns salt. If you start to feel light headed or get light headed when working out, add salt to your diet. The best way to do this is to dissolve a bouillon cube in water and drink it one hour before you start working out. This will add additional salt to your system and help you maintain your balance. Another thing that you may want to consider is adding sea salt to your meals.

CARBS

Some people say that adding carbs to your diet before and during your exercise routine aids weight loss and helps keep energy levels up. If you consume 8 grams of carbs before your workout and consume 8 grams of carbs during your workout you will maintain your energy level.

BREATH

You will want to breathe properly. When you regulate your breathing you help with the oxygen levels in your body. Breathing also helps to keep you focused and your activity steady while you’re working out. Having a steady rhythm will help in keeping your body functioning in peak performance.

WATCH YOUR PLATEAU

When you work out you will hit your peak plateau. This is where you are burning energy and not fat. Each person’s level is different, so you will need to adjust your activity accordingly. You will also want to consider writing down everything in a notebook so you can start to chart your progress. Keep track of weight loss, energy levels and pain levels.

STOP

Stop exercising when you feel ill or light headed. Your body will tell you when it is ready to start and when it is ready to stop. It is okay to push yourself a little bit to help in improvement of past performances, but you don’t want to overdo it. If you are tired, stop!

MAINTAINING YOUR WEIGHT ON THE KETOGENIC DIET

After you start on a diet, no matter if it is the Ketogenic diet or another diet, maintaining your weight loss and other achievements is not an easy task. Most people will reach their goal and then start to slack off. They will feel that they can cheat or take a break, but the truth is that you can’t. When you decide to lose weight and get healthy, you will need to keep a regular diet. Since your body is conditioned to the new diet plan adding those “original” foods back into your diet will “shock” your system back out of Ketos. If you keep jumping in and out of ketos, your body can get confused and when you try to lose those pounds that you gained it will be ten times as hard to get back into your routine.

KEEP TO A DIET PLAN

You must stick to keep to a diet plan. There are thirty to thirty one days in a month. You should plan your meals for the entire month. Keep the ingredients in plentiful supply so you won’t be tempted to go the store on a regular basis. If you find yourself going to the store more often than you should, you will be tempted to grab items that don’t fit into the diet. So keeping a diet plan is a key.

EXERCISE

You will also want to keep an exercise schedule. If you don’t give up and stop doing your exercises, your body will become used to the movements. If you stop, your muscles will start to become relaxed and it will be harder to start working out again on a regular basis.

KEEP EVERYTHING CONSISTENT

You need to maintain consistency when you start this diet. If you don’t waiver from your routine once you start, keeping your level is easier than if you stop and start on a regular basis.

KETOGENIC MYTHS

When it comes to diets, everyone reacts to them differently. As a result, there is a lot of talk, hype and misinformation out there in regards to one diet over another. This is also true when it comes to the Ketogenic diet.

Since the Ketogenic diet is a contrary diet compared to everything that is ever taught or talked about in the diet circles, people are quick to call it the evil diet or the diet that will get you fat. This is not the case. In this section, I will try to talk about some of the more common myths and misconceptions when it comes to the Ketogenic diet and hopefully when I am done you will have a better understanding and can make your own informed decision.

Myth #1 KETONES ARE POISON

Ketones are the chemical that is produced by the brain when the body starts to burn fat instead of burning sugar. These ketones allow the body to feed off of the fat that is stored in the body when necessary. Ketones help the body function normally and aid in brain function by supplying it with the needed chemicals for optimal performance.

Myth #2 KETOACIDOSIS IS A LIFE-THREATENING CONDITION

It is a misconception that the chemical ketoacidosis is life-threatening condition. It is believed that ketoacidosis is a major cause of type 1 and type 2 diabetes. Since the body produces insulin, which is a major factor, people believe that this will aid in the development of diabetes. This is not the case.

Myth #3 – I AM NOT LOSING WEIGHT WHEN THE TESTS STOP TURNING PURPLE

When you are on this diet, your Ketones will drop to a low level. This level will cause the test strip that tests for ketones not to turn purple. When this happens, people believe that the diet is no longer working. This is not the case. You can’t rely on the tests for accurate results after a certain period of time. The truth is that your ketone levels will stabilize after a period of time and help you to maintain your weight and even allow you to continue losing weight. If this happens, you will need to rely on other devices to calculate your weight loss.

Myth #4 – YOU WILL NOT GET THE NUTRITION THAT YOU NEED

When you go on the Ketogenic diet, your body will start absorbing and using more of the required nutrition and vitamins your body needs. The only exception is Vitamin C which is only needed in trace amounts while on this diet.

Myth #5 – ALL THE FAT YOU EAT WILL GIVE YOU HEART DISEASE

This comes back to the discussion that we had earlier in the book when we talked about good cholesterol and bad cholesterol. When you are on the Ketogenic diet, your body handles cholesterol differently. On this diet your body will produce more HDL cholesterol. This HDL cholesterol will bypass the arteries and enter the liver where it is then broken down and redistributed as needed, helping your body to function and work well. When the body produces more HDL cholesterol, the cholesterol will not attach to the artery walls which are the main cause for heart conditions.

Myth #6 – CALORIES ARE WHAT CONTRIBUTES TO WEIGHT LOSS

There are a lot of haters out there that want to knock anything that doesn’t fall into their way of thinking or will affect the lining of their pockets. Let’s face it; the diet industry is a multibillion dollar business. If someone came to you and said that you could eat all the fatty foods and junk that you wanted and still lose weight, wouldn’t you listen? And if someone came up to you and said that everything the other diet companies are telling you is wrong, wouldn’t you listen? I know that I would. Calories aren’t the main contributor to weigh gain; it’s the glucose and sugars. The numbers of calories that you eat really don’t affect what goes on since you are working off of glucose and fats.

Myth #7 – BUTTER AND COCONUT OIL IN YOUR DIET IS BAD

For years you have been told that foods high in fat are bad for you. If you eat foods like butter, bacon, steak and coconut oil you will be consuming tons of saturated fats. These fats will then clog up in your arteries causing a restriction of blood flow which in turn will lead to heart conditions and attacks.

Having these foods is not only normal, it is good for you. You need these foods in your diet in order to gain needed nutrients. The problem is when you overdo it and you don’t stay within your regulated daily allowance. When you start to splurge on these items is when you get yourself in trouble. If you do decide to eat these items, you need to keep track of everything to make sure that you don’t overdo it.

Myth #8 – LOW CARBS CAUSE DISEASE SO CARBS ARE THE REASON FOR CANCER

When you are healthy and are processing carbs in a natural way, there isn’t an issue. When people become insulin resistant, the breakdown of carbs becomes more difficult. So when this happens, people who eat carbs tend to gain weight. When this happens you need to stop eating foods that have a high concentration of carbs.

Myth #9 – YOU WILL FEEL SLUGGISH AND ILL

When you first start, this diet this myth may be true. The reason for this is that your body is starting to adjust to the new routine. After a few days, this feeling should subside and you should start feeling like yourself again. If for some reason you do not start to feel better, the most common factor is that you are doing the diet wrong.

The main reason people do this diet wrong is that they cut the fat and the carbs at the same time. When you do this, you are starving your body of what it needs. When you go on this diet, you need to keep moderation under control. This diet is for people who have discipline. If you don’t have discipline then it will be easy to overindulge in one aspect of the diet over another. If you cut out both carbs and fats at the same time, you will start to starve your body and cause more health issues than you've bargained for and will start to sacrifice your health.

Myth #10 – IT IS GOOD FOR QUICK WEIGHT LOSS BUT SHOUDN’T BE DONE LONG TERM

When you take on this diet you need to understand that you are taking on a lifestyle change, not just a diet. You will be conditioning your body to take in different types of foods that will help in the production of better chemicals that benefit your system in the long term.

With this being said, there have been many studies conducted on this matter showing that this type of diet is not only beneficial to people, but it has been shown to be better than most diets on the market. Now, not every diet is perfect or beneficial for every person, but from studies conducted, the Ketogenic diet is very beneficial.

MORE MYTHS

Now, like anything else out there, there will be people spreading myths and false tales to keep people away from a good thing or trying to achieve another agenda. It will be your job to weed out the myths, facts, falsehoods and everything else that is said to be true or false. Don’t believe everything that you read or are told. The best way to come up with your own conclusions is to try it for yourself.

DISEASE AND MORE

One of the main purposes for going on the Ketogenic diet is to aid in the treatment of many different diseases. Since those who go on this diet start to create ketone, which affects the brain, those who went on this diet and have diseases such as epilepsy showed marked improvement.

Those who have followed this diet also showed improvement in conditions such as cancer, Alzheimer’s, diabetes type one and type two as well as a listing of other diseases. Since the mind 1920’s, this diet was used primarily to treat these diseases. It fell out of favor when modern medicine become more available and affordable to the general public. With the rise of healthcare and other factors, doctors and scientists are starting to look at the Ketogenic diet as a possible addition or replacement to some commonly used drugs of today.

HELPFUL TIPS AND SECRETS TO SUCCESS ON THE KETOGENIC DIET

Tip #1 – EAT LESS PROTEIN

The trick to protein is to find out what level works best for you. You should play around with the amount, but start with 50 to 100 grams. If you eat more protein than needed, your body will convert the remaining protein into sugar which is then turned into glucose which in turn becomes fat.

Tip #2 – EAT MORE FAT

When I am talking about fat I am talking about healthy fat. You want your calories to consist of 75 – 80% fats. Now, when I say good fats I am talking about egg yolks, homemade mayo and salad dressings, olives, butter and items along those lines. Review the good foods list written previously in this book for a reference.

Tip #3 – GET A METER

You will want to get a ketone blood meter. You will use this meter to check your ketone levels in your blood. These ketones are what help you enter the state in which you start burning fats over sugars. The range on the meter should be .5 to 3.0 to enter the optimal state. The higher the number reported on the meter the better.

Tip #4 – CUT THE CARBS, PEOPLE!

People will not enter Ketosis unless they eat between 30 – 50 net carbs a day. So if you want to enter this euphoric state of fat and weight loss, you need to get your carb intake down.

Tip #5 – PORTION CONTOL

When you are on any diet you will want to work on portion control. When you get onto the Ketogenic diet, this will become easier and easier since the Ketogenic diet will soon act like a portion control switch turning your hunger on and off. When you are on this diet, you will want to keep your portions down to 1500 to 2500 calories.

Tip #6 – ENJOY YOUR FOOD

When you were a kid did your mother ever tell you to slow down and chew your food? Well, when it comes to eating, be it on the Ketogenic diet or just in everyday situations, you want to slow down and enjoy your food. You need to understand that our bodies need to digest the foods that we are eating. When we just shovel it in like a backhoe “like my father used to tell me”, we consume more food than we need to eat since we still feel hungry. If we slow down, we start the digestion process sooner which causes us to become full sooner. Also, chew your food. You should chew each mouthful at least twenty times. This will help to break up any stringy material and soften the fatty tissues of the foods we eat. This will also help in the digestion process. So next time you are eating dinner, pop your head up and look around every once in a while and enjoy the food and company you keep. Just do me one favor, don’t talk with your mouth full. It is not nice.

Tip #7 –CUT THE FAT

When starting out, people find that it is hard to jumpstart the process. One thing that you may want to do is cut all the fat from your diet for a few days and then eat a large amount of it at one time. This will, in some people, kick start the process.

Tip #8 – RELAX

We all live in a fast paced world where we want everything now. Well, boys and girls, we don’t always get what we want. This is why you need to sit back and relax. When sleeping, you will want to sleep in a dark room with eye shades or a dark cloth over your eyes. Make your sleeping environment a relaxing one.

We all need to sleep, and sleep is a very important part of the weight loss process. When we sleep we recharge our bodies and allow those chemicals and processes that can’t work while we are awake to go in and do their job. So just chill out, sit back and enjoy life at the end of the day. You work hard and deserve what you earn, so sit back and chill. Let the rest of your body work for a change.

Tip #9 – GIVE IT TIME

You need to give diets and different things that we do in our lives time to work. I know we all see the television shows where, at the click of a button, everything we wants comes to us, or after thirty minutes all the world’s problems seem to come together. Well maybe in an hour depending on if it is two parts episode, but my point is that life doesn’t work like it does on television.

With this being said, any type of diet or change in your lifestyle will take time. Sometimes a great deal of time. Just think of it this way: How long did it take you to come to the decision to make a change in your life? Well, now your body needs to come to that decision as well. So start telling it what you want it to do and give it time to agree with you that it is time to change. And at the end of the day it will come to the same conclusion or it won’t. Just don’t stop trying.

Tip #10 – WRITE IT DOWN

Get a notebook or something and write down questions, answers and anything else that you discover about this and any other diet that you decide to try. Gaining knowledge and education is key to anything that we want to try and accomplish. Make note of what other people are saying and doing. Try different things and give them time to work. It is your body and your experience. No one else on the planet will have the same experiences or results from taking on this diet, so in that respect you are on your own. But there are others out there fighting the same struggle. Seek them out. Talk to them. Form support groups and forge friendships. It is a fight, but not one you need to fight alone. Write down everything that you see and hear. Refer to it often and help others.

FAQs

I am sure you still have a lot of questions when it comes to the Ketogenic diet. Listed below are some of the more common questions and answers that I have found. Again, I encourage you to go out and conduct your own research and experiment with the Ketogenic diet yourself before forming any opinions.

#1 – How long does it take to get into Ketosis?

For most people it will take between two to seven days, depending on your body type and past eating habits. When starting out on this diet you need to understand that it is not something that you can start and then stop and start again whenever you want to. This is more of a lifestyle change and way of thinking and eating. If you understand that then the amount of time that it takes to achieve your ketosis state shouldn’t matter since you will be in it and maintaining it for a long period of time. So sit back and let it happen.

#2 – Where can I find recipes?

This is a good question and one that many people ask even before deciding on whether or not to start a particular diet. When hearing the word “diet”, most people start to gag. They feel that they will be eating wheat germ and raw eggs while the rest of the world feasts on real food. When it comes to finding great recipes for the Ketogenic diet, there are thousands of locations. The first place I looked was on Google. I typed in Ketogenic Diet Recipes and came up with a whole slew of them. Another thing that you can do is take your favorite recipes that you already eat and convert them over to ketogenic recipes by removing all the “bad” stuff listed in this book and replacing them with “good” foods that taste just as good, if not better, than the original.

#3 – How should I track my carb intake?

To start with, you subtract your fiber intake from your carb intake and you will get your total carb intake. There are also great apps you can get for your phone or mobile device. Just go into your app play store and see what is available. Some that I found in my research are MyFitnessPal and FatSecret. I have not seen any of these apps and cannot recommend them personally, but they are two that you can look at to start.

#4 – Do I need to count calories?

You will need to keep track of them to an extent. You don’t want to overdo your calorie intake or not get enough calories. It will be a balancing act that will be different for different people. At the end of the day, counting calories is just as important as everything else you do on this diet. Just come up with a routine that works for you and stick with it.

#5 – Can I eat too much fat?

In simplest terms, yes, you can eat too much fat. You need to find the balance in your diet that works best for your body. For one person, eating one extra gram of fat could cause catastrophic failure in the diet, while it won’t affect the next person. Well, that is a little bit of an exaggeration, but you do need to keep track of everything that is going on. Do you need to freak out if you eat a little too much or too little? No, but just be aware of it so that you can adjust accordingly and get the best results possible.

#6 – How much weight will I lose?

There is no set limit to what you can lose or what you will lose if you start this diet. Everyone is different and if you were to get two people in the room who weight the same amount and they ate the exact portions from the same food source, one would lose more weight than the other.

So when it comes to how much you will lose, there is no set number or time frame. It is a roll of the dice for each individual.

#7 – How can I tell if I am in Ketosis?

There are strips that you can purchase from your pharmacy that will test your ketosis level. These strips are sometimes inaccurate, though. The best way to check and see if you are in ketosis is by getting a meter. The meter will allow you to do more accurate testing and get more accurate results.

#8 – What about heart attacks from all the fat?

Research over the past decade or so has shown that fat doesn’t cause heart attacks. It is the level of bad cholesterol in the body that causes these issues. If you review this book, you will learn that all cholesterol is basically the same. The only difference is the size of the cholesterol molecule. The larger the molecule (good cholesterol), the better for you. The smaller the cholesterol molecule (bad), the worse for you. So, to answer your question, fat and the Ketogenic diet will not cause heart attacks. In fact, the Ketogenic diet will help prevent heart attacks because the cholesterol molecules that are created are larger and won’t get caught up where they shouldn’t be.

#9 – What are macros and should they be counted and how?

Marcos is the condensed version for the term Macronutrients, which is the word that combines all the carbs, fats and proteins that we consume on a daily basis. You should count them because it will help you to understand where you are in your diet and, if you stall in your weight loss, it will help you to get started again.

When tracking your macros you want to count them as Grams. One of the biggest mistakes people make is that they don’t count them as grams which will give a false reading and results towards your final number. Also, if you miss or mess up on macros, it isn’t big deal. You do have some wiggle room to play with.

#10 – I just started the diet and feel horrible. What should I do about this?

Some of the more common issues that come up with people starting out on this diet is that they get headaches or feel foggy in the brain. If this happens to you, don’t start to freak out and think that you are getting a brain tumor or something. You will need to understand that this type of diet will have a dramatic effect on your body and it will start craving the foods that you are taking away from it.

If this starts to happen to you, the best thing that you can do is eat salt and drink water. Since the salt and water will help bring your body into sync and make you functional, you should eat foods like bacon, nuts and deli meats.

FINAL WORDS

These are only some of the most commonly asked questions when it comes to the Ketogenic diet. There are many more out there that could have been added to this book. But from here I will let you go out and do your own research and see what others are asking. Don’t be afraid to ask your own questions, since knowing is half the battle.

CONCLUSION

Well, I hope that you have enjoyed your journey into the world of the Ketogenic diet. I hope that I have given you a foundation that you can build off of and grow from. The Ketogenic diet isn’t for everyone and a lot of the people who try it fail for one reason or another.

It is my hopes that you are not one of those who fail and you get the results that you are looking for. Just remember that, once you decide to go on this diet, it is something that you need to stick with and see through to the end. This is not a diet that you just start and stop as you please. It is more of a lifestyle change than a diet.

If I were to give you a final tip in regards to this diet, I would say that you have to be committed. If you are committed then you will have a greater likelihood for success. If you are not committed or if you don’t think that you can follow through then you might want to consider another diet.

No matter what you choose or what direction you decide to travel, the Ketogenic diet is there to help and it has helped countless other people and hopefully, if done right, will help you in the end.

To your success and, as always, be persistent and true to yourself and your goals.

ABOUT THE AUTOR

Jennifer Lins, author of healthy and weight loss books. Her purpose is to help people reach their weight loss goals. She is a recognized expert in her field of wellness & fitness.

Jennifer Lins has dedicated her time to educate, motivate and inspire people around the world to be positive thinking and make positive lifestyle changes.

She started her fitness career as a trainer. She learned that people need to have a right mindset if they want to succeed and complete their goals.

In her spare time, Jennifer likes to cook healthy food, read books, go to fitness, and try to discover new diet recipes.

Jennifer is currently living in California. She is a working as a Health and Fitness Writer.
She loves helping people to lose their weight in a proper and healthy way.

Jennifer Lins

Connect with me

Email: jenniferlinsguru@gmail.com

Twitter: http://twitter.com/jenniferguru

Facebook: https://www.facebook.com/jenniferhealthy

Blog: http://healthydetoxplan.wordpress.com

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Please share the book with your friends on the social networks if you liked it.

Thank you very much

Jennifer Lins

Before you go, I would like to thank you for reading this book. I hope that I have given you some good insight on what to expect. If you found any of the information in this book to be helpful, would you mind writing a few nice words on the review page? I do appreciate your time and all the best wishes for you and your future.

Table of Contents

Copyright © 2014 Suzanne Sims

FREE GIFT

OTHER RECOMMENDED BOOK

WHO THIS BOOK IS FOR

INTRODUCTION

WHAT IS THE KETOGENIC DIET

PURPOSE OF THE KETOGENIC DIET

HOW LONG SHOULD ONE BE ON THE KETOGENIC DIET

HEALTH BENEFITS AND EXPECTATIONS FOR THE KETOGENIC DIET

DIABETIC ISSUES

DISEASES LIKE CANCER, CARDIAC & METABOLIC DISEASES

FOODS BOTH GOOD AND RESTRICTED ON THE DIET

GOOD FOODS ON THE KETOGENIC DIET

RESTRICTIVE FOODS ON THE KETOGENIC DIET

LIMITS AND RISKS TO THE KETOGENIC DIET

LOSING WEIGHT ON THE KETOGENIC DIET

QUICK REFERENCE

TARGETS AND GOALS

KETO MEAL PLAN GUIDELINES

BREAKFAST RECIPES

LUNCH RECEIPES

DINNER RECIPIES

SNACK RECIPES

DESSERT RECIPES

DRINK RECIPES

EXERCISE TIPS

MAINTAINING YOUR WEIGHT ON THE KETOGENIC DIET

KETOGENIC MYTHS

DISEASE AND MORE

HELPFUL TIPS AND SECRETS TO SUCCESS ON THE KETOGENIC DIET

FAQs

CONCLUSION

ABOUT THE AUTOR

Table of Contents

Copyright © 2014 Suzanne Sims

FREE GIFT

OTHER RECOMMENDED BOOK

WHO THIS BOOK IS FOR

INTRODUCTION

WHAT IS THE KETOGENIC DIET

PURPOSE OF THE KETOGENIC DIET

HOW LONG SHOULD ONE BE ON THE KETOGENIC DIET

HEALTH BENEFITS AND EXPECTATIONS FOR THE KETOGENIC DIET

DIABETIC ISSUES

DISEASES LIKE CANCER, CARDIAC & METABOLIC DISEASES

FOODS BOTH GOOD AND RESTRICTED ON THE DIET

GOOD FOODS ON THE KETOGENIC DIET

RESTRICTIVE FOODS ON THE KETOGENIC DIET

LIMITS AND RISKS TO THE KETOGENIC DIET

LOSING WEIGHT ON THE KETOGENIC DIET

QUICK REFERENCE

TARGETS AND GOALS

KETO MEAL PLAN GUIDELINES

BREAKFAST RECIPES

LUNCH RECEIPES

DINNER RECIPIES

SNACK RECIPES

DESSERT RECIPES

DRINK RECIPES

EXERCISE TIPS

MAINTAINING YOUR WEIGHT ON THE KETOGENIC DIET

KETOGENIC MYTHS

DISEASE AND MORE

HELPFUL TIPS AND SECRETS TO SUCCESS ON THE KETOGENIC DIET

FAQs

CONCLUSION

ABOUT THE AUTOR