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    Keto Diet Cookbook: 280 All Healthy Low Carb, High Fat Recipe Cookbook for Weight Loss and Healthy Lifestyle
    Keto Diet Cookbook: 280 All Healthy Low Carb, High Fat Recipe Cookbook for Weight Loss and Healthy Lifestyle
    Keto Diet Cookbook: 280 All Healthy Low Carb, High Fat Recipe Cookbook for Weight Loss and Healthy Lifestyle
    Ebook373 pages2 hours

    Keto Diet Cookbook: 280 All Healthy Low Carb, High Fat Recipe Cookbook for Weight Loss and Healthy Lifestyle

    By Serah Collins

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    About this ebook

    This Cookbook is put together and carefully handpicked to provide you with all you need on your keto diet journey. You have a wide range of recipe collection to select from, you will find a lot of keto slow cooker recipes, few ingredient recipes for busy people on keto diet, quick and easy recipes, and lot more.
    With recipes in this cookbook, you don’t need to guess neither will you be having trouble with selection of recipes to help you throughout your journey.
    This cookbook is for overweight people who are trying to get rid of all the unwanted fat. Also for people with diabetic or prone to be diabetic and trying to cut down on their carb.
    Have you been eating unhealthy and trying to eat healthy?
    Are you trying to live a healthy lifestyle free from junk food?
    If your answer is yes, then this book is for you. The recipes in this cookbook will help you cut down your sugar level and get rid of those unwanted fat. You will find variety of delicious low carbs, high fat and moderate protein foods like, Keto Green Smoothie, Basic Avocado Egg Bake, Lovely Grilled Salmon I, Hill Pork Belly Cracklins, Keto Simple Crepes, Family Turkey, the Michigander Way, Keto Low-Carb Flax Bread, Salmon Cedar Planked Salmon, Incredible Low-Carb Keto Meatballs and lots more.
    What to expect in this Cookbook:
    You will also find detailed information on how to know when you are in ketosis.
    Types of food you are allowed to eat on Keto and what you shouldn’t eat so you don’t get confused eating unhealthy foods while trying to lose weight.
    280 carefully selected high fat low carb recipes
    Keto slow cooker recipes
    5-ingredient recipes that are pocket friendly
    Quick and easy recipes for busy people on keto diet and lots more.
    Without saying much I believe this book can be an answer to shed that excess weight, giving you that body confidence you have always dreamt of. Don’t even wait any further before getting a copy.
    LanguageEnglish
    PublisherImpulse World
    Release dateMar 13, 2019
    ISBN9788832538656
    Keto Diet Cookbook: 280 All Healthy Low Carb, High Fat Recipe Cookbook for Weight Loss and Healthy Lifestyle

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      Book preview

      Keto Diet Cookbook - Serah Collins

      Muffins

      INTRODUCTION

      I want to say a big thank you for your interest and a possible download of this book. I am positive this book will give you the desired result and be a major source to lose weight, help you live healthy and get that perfect body you have always wanted.

      This book is the finished product of many years of research and experimenting with different kind of recipes, and finally, I have put together this cookbook as a result of my personal struggle with overweight from my young age into adulthood. Apparently losing weight is almost becoming a lost dream to you because of plenty tries without a good result. Giving up is not an option not until you read this 280 All Healthy Low Carb, High Fat Recipe Cookbook for Weight Loss and Healthy Lifestyle.

      The only reason you keep accumulating that extra weight is because you have been taught to restrict dietary fat and have been consuming more carbohydrates foods. But new medical discovery has introduced a more beneficial way of eating and losing weight. Eat less carbs and more healthy fats. Our body runs more effectively being a fat burner that a sugar burner.

      With the depth and simplicity of recipes you will find in this book, you can end your carb craving, food obsession and the restriction from other diets. You will be able to eat delicious and healthy food and get that weight and health you desire without starving yourself.

      My happiness is to see the delicious and mouthwatering recipes in this cookbook work for you and also become of a big help towards your journey to lose weight; as you embrace this healthy eating lifestyle.

      What Is Keto?

      The Ketogenic diet is known to be a low carb, high fat, moderate protein diet, it is also referred to as low carbs high fat (LCHF), it helps your body to use up energy fast by producing ketones, a metabolic state called ketosis.

      What makes keto diet so special and why is it getting much popularity around the World?

      Because keto diet totally changes the way your body function in a positive way, along with how your nutrition is been viewed.

      Your body runs more effectively being a fat burner that a sugar burner. When you consume foods that are high in carbs, your body produce a substance called glucose and insulin. The glucose functions to convert and use up the energy stored in the body, making it the primary source for burning energy. Insulin is then produced to help transport glucose around the body which is mainly important in fueling brain-function.

      This is where the problem lies; your body being an energy burner does not need fat as energy, therefore fats are stored. This shouldn’t have been a problem not until your body can’t store much glucose and the unused glucose is stored in the body as fat.

      So what can be done?

      Keto diet helps to reverse your body to be a fat burner instead of a sugar burner. When there is a reduction in your carbohydrate intake, your body begins a search for an alternate source of energy, this is called the ketosis.

      What Is Ketosis?

      This is the natural state where your body is starved of carbohydrates and it’s nearly completely fueled by fat. When your body enters ketosis state, it produces ketones which are responsible for breaking down fats in the liver. As a result of the reduction in carbohydrate intake, blood sugar level, glucose level, it results to a reduction in insulin level also.

      Our body adapts quickly to what we give to it, when the body is producing insulin, the presence of the insulin prevents the fat cells from reaching the bloodstream but as a result of the carbohydrate starvation, and the work of insulin reduced, ketones becomes the main energy source. A full ketosis state helps in weight loss, optimal mental and physical performance, etc.

      How To Get Into Ketosis

      Lower Carb Intake:

      One of the processes of entering ketosis fast is by cutting down your carbs intake, and it has to be a significant cut down in the amount of carbs. When carb is cut away from your diet, there is no glucose to be broken down in your body except fats and protein.

      When you are on low carbs diet like keto, your diet will reduce your insulin and your blood sugar level which is something perfect for anybody that already has diabetes or has a high risk for diabetes.

      Increase consumption of coconut oil:

      Because coconut oil contains healthy fats, consuming a large portion of it will help your body get into ketosis fast. Add coconut oil to almost all your diet. The MCTs (medium-chain triglycerides) fat that is contained in the coconut oil absorbs very fast and your body can make use of the energy as soon as it is consumed. This is something that shouldn’t be rushed but added gradually so your body won’t feel different and unable to cope with the adjustment, if this happens it will be difficult to get to ketosis.

      Eat more healthy fats:

      Consuming a lot of healthy fats helps your body to get into ketosis very fast because healthy fats helps to boost your ketone level.

      Fasting:

      This is another good way to get into ketosis; you can adopt the intermittent fasting which is a way of not eating within some few hours but not totally starving yourself. Your body will burn fats so quick because you are almost not eating too much and will have to find alternate source of energy.

      Maintain adequate protein intake:

      Maintaining a balanced portion of protein intake is very necessary to get into ketosis. The transitional stage of your body becoming a fat burner will make your body look for any means to get energy, even from your muscle. Eating adequate protein will equip your body to maintain its muscle.

      Test Ketone Levels and make adjustment as needed:

      Achieving your ketosis state is always an individual thing and it is advisable to test your ketone level.

      Types of ketones: acetoacetate, beta-hydroxybutyrate and acetone which can be measured in your blood, urine and breath. The urine measurement for ketone is acetoacetate. A keto urine strip dipped into your urine changes into different shades of purple or pink indicating the ketones level present. A deeper color represents a higher ketone levels.

      The blood measurement for ketone is beta-hydroxybutyrate and its done with a blood ketone meter. Almost the same way a glucose meter works, a little amount of blood is dropped on a strip inserted into the meter.

      The breath measurement for ketone is Acetone. The Ketonix meter is breath into, after which a color flashes indicating if you are in ketosis and your levels of ketosis. It has been study confirmed that it is a reliable way to measure ketosis.

      Listen to your body:

      Always know exactly what your body is telling you by paying a close attention to it; if you not feeling hungry, then there is no need to eat.

      Benefit Of Keto

      Weight Loss:

      Carbs reduction is a very effective and most simple way of losing weight. When you enter ketosis your body burns fats as the primary source of energy, your insulin and blood sugar level drop giving chance to the fat cells in your body to release the water they have been retaining. As a result of this, the fats cells become small enough to travel through the bloodstream and by entering the liver, they get converted into ketones.

      Curb your appetite:

      When you are on a low carb diet you will discover you don’t get hungry as much as you use to be and there won’t be any need to eat as much as you normally do. Your appetites just naturally go down without eating much.

      Increased Energy:

      A ketogenic lifestyle keeps you agile because your body has a lot of fat to work with and can easily store more fat, meaning your body have an enormous energy source that won’t run out.

      Lower Blood Pressure:

      Keto does a Fantastic job of helping to reduce blood pressure. A ketogenic lifestyle leads to a reduced risk of many common diseases because of a massive reduction in blood pressure.

      Brain Function:

      One of the many reasons why there is so much raving about Keto diet around the world, apart from the function of helping to lose weight is because of its function to help improve brain function, improved learning, memory recall, clarity of thought etc.

      The disadvantage of carbs being an energy source is that the blood sugar level is not always balanced, it rises and fall which makes it difficult for the brain to stay focused over a long period.

      Helps Fight Type II Diabetes:

      The major problem of type II Diabetes is the increase and constant production of insulin. When you are on keto diet, you can effectively reverse Type II diabetes because sugar is cut from your diet which eventually helps reduce HbA1c count.

      General Health:

      Following a ketogenic lifestyle helps to improve your overall health condition. Also helps to:

      Decreased weight and fat mass

      Decreased triglyceride levels

      Improved cholesterol levels

      Improved cholesterol levels

      And there are no side effects following this diet over a long period of time.

      What To Eat In Keto:

      Seafood:

      Squid

      Oysters

      Octopus

      Mussels

      Low-Carb Vegetables:

      Raspberries

      Blackberries

      Yellow Onion

      Green Beans 

      Baby Bella Mushrooms

      Green Bell Pepper

      Romaine Lettuce

      Spinach

      Broccoli

      Cauliflower

      Cabbage

      Fats and Oils:

      Fatty Fish

      Macadamia Oil 

      Avocado Oil 

      Coconut Oil 

      Olive Oil 

      Cocoa Butter 

      Coconut Butter 

      Mayonnaise

      Butter/Ghee 

      Macadamia/Brazil Nuts 

      Egg Yolks 

      Avocados 

      Tallow 

      Lard 

      MCT Oil

      Animal Fat (non-hydrogenated)

      Cheese

      Protein:

      Offal/Organ

      Bacon and Sausage

      Fish Beef

      Eggs

      Pork

      Meat and Poultry

      Shellfish

      Dairy products:

      Plain Greek Yogurt

      Cottage Cheese

      Half n’ half

      Mayonnaise

      Cottage cheese

      Mascarpone

      Mozzarella

      Aged Cheddar

      Parmesan

      Brie

      Heavy cream

      Nuts and Seeds:

      Pumpkin seeds

      Chia seeds

      Walnuts

      Macadamia nuts

      Pistachios

      Pecans

      Cashews

      Flaxseeds

      Brazil nuts

      Almonds

      Butter and Cream

      Sweeteners:

      Stevia

      Sucralose

      Erythritol

      Monk fruit

      Shirataki Noodles:

      Unsweetened Coffee and Tea:

      Dark Chocolate and Cocoa Powder:

      Food to avoid:

      Sugar

      Grains

      Starch

      Trans Fats

      Fruit.

      Low-fat foods.

      Foods To Avoid On Keto

      Grains and Starches

      Breads (Apart from Keto Special breads)

      Flour

      Oats

      Potatoes

      Rice

      Pasta

      Alcohol:

      Ciders

      Liqueurs

      Beer

      Sugar

      Sodas

      Pastries 

      Cookies (Apart from keto special cookies)

      Ice Cream 

      Fruit Juices

      Fruits like:

      Apples

      Bananas

      Oranges

      BREAKFAST AND BRUNCH RECIPES

      Favorite English muffins

      Prep time: 5

      Cook time: 10 min

      Servings: 3

      Ingredients:

      3 tablespoons of coconut oil for frying

      2 tablespoons of coconut flour

      ½ teaspoon of baking powder

      1 pinch of salt 

      2 eggs 

      Preparations:

      1. Combine baking powder, coconut flour, and salt together in a bowl.

      2. Whisk the eggs in the bowl and Let sit a few mins.

      3. Dollops 3 of the batter in a skillet with coconut oil, over medium high.

      4. Flip after few minutes and fry more.

      5. Serve with your desired topping.

      Nutrition per servings: 1g Carbohydrates; 159 Calories; 15g Fat; 5g Protein.

      Jayla LCHF Fluffy Pancakes

      Prep Time: 10 mins

      Cook time: 3 mins

      Servings: 12

      Ingredients:

      3 tablespoons of water

      1 teaspoon of oil, or more

      1 teaspoon of cider vinegar 

      3 tablespoons of heavy whipping cream 

      1 teaspoon of vanilla extract

      1/2 tablespoons of erythritol 

      1/2 cup of butter, melted 

      5 large eggs 

      1/4 teaspoon of xanthan gum 

      1/2 teaspoon of gluten-free baking powder

      1 pinch of salt

      1 tablespoon of oat fiber 

      11/2 cup of coconut flour 

      Preparations:

      1. Whisk together xanthan gum, baking powder, oat fiber, eythritol, salt, and coconut flour in a bowl, making sure no lumps is remaining in coconut flour.

      2. Heat-up a lightly grease skillet or griddle over medium-low heat.

      3. Mix vanilla extract, vinegar, cream, butter, water, and eggs into the bowl containing coconut flour mixture until well combine; batter normally get thicker than the regular pancake batter.

      4. Scoop 1/4 cup of the batter on the preheated pan one after another, without the pancakes lapping on each other and slightly smoothing the tops.

      5. Cook 2 to 5 minutes until bottom browned, edges begin to dry, and bubbles form. Carefully flip the pancakes with a thin spatula; cooking about 1 minute more until browned on the second side and firm.

      Nutrition Per Serving: 2.7 g carbohydrates; 110 calories; 2.7 g protein; 10.8 g fat.

      LC Keto Moscow Mule

      Prep Time: 5 mins

      Cook time:5 mins

      Servings: 2

      Ingredients:

      4 oz of vodka 

      1 1/2 cups of sugar-free ginger beer 

      1 oz lime juice 

      2 lime wedges, for garnish

      1 cup of ice cubes

      Preparations:

      1. Pour lime juice and vodka into 2 copper mugs; add sugar-free ginger beer and ice cubes; stir together. Garnish with lime slices.

      Nutrition Per Serving:  8.4 g carbohydrates; 152 calories; 0.5 g protein; 0.1 g fat.

      Gluten-Free Wraps

      Prep Time: 10 mins

      Cook time: 15 mins

      Servings: 6

      Ingredients:

      1/4 cup of arrowroot 

      2 tablespoons of psyllium husk 

      1 tablespoon of olive oil 

      1/4 teaspoon of onion powder 

      1/2 teaspoon of sea salt 

      2 1/2 tablespoons of coconut flour 

      3/4 cup of tapioca flour 

      1/4 cup of hot water, or more as needed 

      1/2 teaspoon of baking powder

      Preparations:

      1. Blend together the onion powder,

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