The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List) Read online

  Copyright © 2019 JL Publishing LLC

  Fourth Edition

  All rights reserved. This work may not be reproduced or distributed - in whole or in part - by any means or in any form, electronic or otherwise, or stored in a database or other retrieval system, without the express, written permission of JL Publishing LLC.

  Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before undertaking any new diet or exercise program. All nutritional data provided are estimates and should not be relied upon for any medical purposes. The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result of the information provided in this book.

  Photo copyrights: All recipe photo copyrights owned by Louise Hendon - other design images are from fotolia.com.

  TABLE OF

  CONTENTS

  What is Keto?

  Is A Ketogenic Diet Safe?

  Will A Ketogenic Diet Help Me Lose Weight?

  Mistakes To Avoid

  4 Tips For Meal Planning

  CHAPTER 1: Breakfast

  CHAPTER 2: Appetizers

  CHAPTER 3A: Chicken Entrees

  CHAPTER 3B: Beef Entrees

  CHAPTER 3C: Pork Entrees

  CHAPTER 3D: Fish and Seafood Entrees

  CHAPTER 3E: Other Entrees

  CHAPTER 4: Side Dishes

  CHAPTER 5: Desserts, Breads & Snacks

  CHAPTER 6: Condiments, Seasoning & Sauces

  CHAPTER 7: Drinks and Broths

  KETO DIET FOOD LIST

  14-DAY KETO MEAL PLAN

  BATCH COOKING MEAL PLAN

  WHAT IS A

  KETOGENIC DIET?

  A keto or ketogenic diet is a diet plan that helps your body achieve nutritional ketosis.

  That means your body is relying primarily on fat and ketones (rather than sugar) for its energy. Ketones are produced when your body breaks down fat.

  The cells in your body can create energy from one of four sources. They can use fat, carbohydrate, protein, or ketones.

  When you go on a ketogenic diet, you force the cells in your body to primarily use fat and ketones for fuel. And there are several benefits of doing this, which I’ll explain in a bit.

  Most people can achieve nutritional ketosis by eating a lot of fat, moderate amounts of protein, and few carbohydrates.

  But there are also many mistakes I see people make. So please make sure to read the section on page 7 titled “ MISTAKES TO AVOID ON A KETOGENIC DIET.”

  First...

  A BRIEF HISTORY OF

  THE KETOGENIC DIET

  The ketogenic diet has gotten popular recently as an effective fat loss diet. But it was originally designed in the 1920s by Dr. Russell Wilder at the Mayo Clinic.

  Dr. Wilder used ketogenic diets as an effective treatment for epilepsy in children. However, after anti-seizure medications became widely available, the ketogenic diet fell out of favor.

  From 1940 until almost 1980, there was little interest in ketogenic diets.

  Then, the popularity of low-carb (or Atkins) diets started to rekindle interest. And the rise of Paleo diets has prompted a full resurgence of interest in the ketogenic diet.

  This time, though, the primary focus is weight loss and health.

  In 2013, the ketogenic diet was the 5th most-searched-for diet on Google. Since that time, its popularity has only increased.

  In fact, a clinical trial began in 2015 to test the impact of a keto diet on type 2 diabetes and pre-diabetes. The results aren’t out yet, of course. Still, more research is now underway to understand the benefits of keto diets.

  IS A KETOGENIC DIET SAFE?

  First, a quick disclaimer. I am not a doctor, medical professional, or nutritionist. Any suggestions provided in this book are not a substitute for medical or nutritional advice. You should definitely consult your physician before beginning any exercise or nutrition program.

  With all that in mind, the answer is generally yes. A ketogenic diet is safe for healthy adults. But there is a lot of misinformation about keto diets. Consequently, many people will tell you that ketogenic diets are dangerous.

  Here are a few quick facts you should know about the ketogenic diet and its safety:

  1. Ketosis is NOT the Same as Ketoacidosis.

  Many people (including medical professionals) get confused about this. Ketosis is when your body uses ketones as its primary energy source (instead of glucose).

  Ketoacidosis is something altogether different. First of all, it’s a serious medical condition. It usually occurs in a few different situations:

  • Type 1 diabetes.

  • Alcoholic binges.

  • End-stage Type 2 diabetes.

  • Extended periods of starvation (over the course of months).

  • Prolonged severe exercise.

  • A few cases of Ecstasy use have caused ketoacidosis.

  In ketoacidosis, the body produces an excessive amount of ketones. That causes the blood to become acidic, which can be quite dangerous.

  In a healthy adult, the body will regulate the amount of ketones produced so that this doesn’t happen. For instance, the body will release insulin to stop the burning of fats.

  Eating a ketogenic diet or even fasting for a few days will NOT cause an overload of ketones.

  2. Carbohydrates are NOT Essential

  This is another common misconception.

  Protein, some fats, and many vitamins and minerals are essential for the human body. Carbohydrates, however, are not essential.

  Cells that lack a mitochondrion (such as some very small neurons and red blood cells) always need a small amount of glucose. But even in ketosis, your body can easily fill those needs by turning protein into glucose.

  This is how you can live for 40-60 days without eating. Your body converts fat stores into ketones, which your body then uses for energy.

  3. Pay Attention To Your Gut Health

  Over the years, this is one of the biggest mistakes I’ve seen people make.

  Meat and seafood are great, but your gut won’t thrive on those foods alone. You must make sure to eat plenty of vegetables that are high in fiber to support your gut.

  The bacteria and other microorganisms in your gut need prebiotic fiber and resistant starch to do their job.

  So besides fibrous veggies, also consume probiotics, prebiotics (check out CoBionic Foundation for this!), and fermented foods on a regular basis.

  KETO VS LOW CARB VS PALEO

  In most ways, a ketogenic diet is very similar to a low carb diet. In particular, you must restrict carbohydrates in both diets.

  The difference is that a ketogenic diet is all about making sure that your body is in ketosis. While eating low-carb is a big part of that, it’s not the only thing you should think about.

  Some people can eat a high amount of daily carbs and still be in nutritional ketosis. Other people need to eat much fewer carbs and also make other adjustments to achieve the same state. Men usually seem to have it easier than women in this respect.

  I like to think of a ketogenic diet as a more precise version of a low-carb diet. You’re paying closer attention to what’s going on in your body. Rather than focusing only on how many carbs you eat, you’re ensuring that your body is bu
rning fat for energy.

  I'm also a huge proponent of the Paleo diet, and the way I suggest everyone does Keto is with a Paleo Keto diet. That means eating real foods that nourish your body instead of just counting macros.

  But please don’t get stuck on the labels. In the end, you can be on a low-carb, ketogenic, or even Paleo diet, and still be eating exactly the same foods!

  Each diet places a slight emphasis on a different aspect of what you eat, but the results can be identical.

  Most people would consider every recipe in this cookbook to be Keto, Low Carb, and Paleo (as well as dairy-free, sugar-free, grain-free, and gluten-free!).

  My best suggestion is to forget about the classifications. Instead, ask yourself these questions about the food you eat:

  What is this food doing for or to my body?

  Does this food provide me with nutrients (e.g., vitamins, minerals, essential amino acids, etc.)?

  Does this food contain toxins (gluten, processed sugar, etc.) that could prevent my body from functioning well?

  Does this food hinder my body from staying in ketosis?

  WILL A KETOGENIC DIET HELP ME LOSE WEIGHT?

  A ketogenic diet is not magic. Without a doubt, some people have more success than others. So I can’t guarantee any particular results.

  However, I have seen many people lose a lot of weight with ketogenic diets. And I truly believe that a ketogenic diet is one of the most effective and healthiest ways to lose weight.

  There are a few big reasons why ketogenic diets work so well...

  1. Controlling Hunger

  This is the single biggest reason that ketogenic diets are great. And it’s also the biggest reason that most other diets fail.

  Ketogenic diets help your body’s regulation of hormones and neurotransmitters. One of the results is that you get much less hungry.

  That means reduced cravings for junk food, less cheating, and more weight loss.

  If you’ve ever dieted before, then you know that sticking to it is the hardest part. Sticking to a ketogenic diet is much easier, because you don’t face the same hunger.

  2. Metabolic Flexibility

  If you’ve been eating a high-carb diet, then your body is excellent at burning carbohydrates for energy.

  That makes sense when you’re eating a lot of carbs. But it also means that your body is often not good at burning fat.

  Ideally, your body should be able to switch back and forth between burning carbs and fat. When your body can’t do this, it’s called “poor metabolic flexibility.”

  In that case, you don’t burn much fat, you get cravings for sugar and carbs, and you have a hard time losing weight. That’s one of the reasons that you might get hungrier on a high-carb diet. If your body can’t burn fat well, then you’ll be hungry whenever your blood sugar is low.

  A ketogenic diet can help you regain metabolic flexibility. By putting your body into a state of ketosis, you force your body to get better at burning fat.

  And many people find that they end up burning a lot of their bodies’ fat stores, which is exactly what you want for weight loss.

  3. Hyper-Palatability

  You might have never heard of hyper-palatable foods. Yet nothing has contributed to obesity more in modern times.

  A food is hyper-palatable when it has a “magic” combination of fat, sugar, and salt. The result is that foods become addictive. You can’t stop eating them, even if you’re full.

  And food manufacturers make use of that combination to create irresistible processed foods. From potato chips to cookies to donuts, humans have created a thousand addictive foods.

  But none of these foods occur in nature. Fruits usually have sugar, and meats usually have fat, but you don’t find foods with both.

  By removing refined carbohydrates, a ketogenic diet also removes hyper-palatable foods. And that means you won’t feel an unstoppable need to keep eating and eating.

  The result is that most people feel less hungry and have fewer cravings.

  This means you’re effortlessly restricting your calorie intake, leading to more weight loss.

  4. Inflammation and Toxins

  Finally, a ketogenic diet also helps you to remove toxins and reduce inflammation.

  You may not even see or be aware of chronic inflammation. But inflammation in your body is a big obstacle to weight loss.

  And the main causes of inflammation are many of the foods you eat. The biggest culprits are wheat and other grains, milk, and processed sugar.

  Coincidentally, these are all foods that you must avoid on a ketogenic diet.

  MISTAKES TO AVOID ON A KETOGENIC DIET

  In this section, I want to cover some of the mistakes that I often see people make on a ketogenic diet. If you can avoid these mistakes, then you’ll be much more likely to lose weight and feel better.

  Mistake #1: Bad Mindset

  Many people treat the ketogenic diet as something they’ll “try for a week or two.”

  They want to dip their toe in the water to see if the diet “works.” But they definitely don’t want to commit.

  There are two problems with this approach. First of all, if you’re not committed, then you’re going to give up at the first sign of trouble. If you get tempted, or if you don’t lose weight for a few days, then you’ll give it all up. And I can guarantee that not everything will go perfectly for you. It never does.

  The second problem is that no diet works unless you approach it as a lifestyle.

  If you want, you can lose some weight and then go back to eating bread, pasta, and sugar. But if you go back to eating those foods, you’ll also go back to gaining weight. That is what we call the yo-yo dieting trap.

  Mistake #2: Eating Too Much

  Many of us have developed bad eating habits. We'll eat until everything is gone on our plates, we'll eat when it's mealtime rather than when we're hungry. And we'll snack all day instead of eating real meals.

  All of this unfortunately leads to a lot of overeating.

  Mistake #3: Not Testing

  Our bodies are all a little bit different. Two people eating the same ketogenic diet can sometimes get different results.

  One person could be in ketosis and losing weight, and another person could be struggling.

  That’s why testing is so important. You need to make sure that you’re actually in ketosis. And if you aren’t, then you can make adjustments to your diet and life.

  When you’re in ketosis, your body will produce ketone bodies. There are 3 types of ketone bodies: Acetoacetate (AcAc), Beta-hydroxybutyrate (BHB), and Acetone.

  In your blood, you can measure all 3 ketone bodies. In your urine, AcAc and Acetone can be measured. And in your breath, just Acetone.

  Your blood ketone levels are the best indicator of ketosis. Unfortunately, measuring blood ketone levels is also the most expensive method.

  That’s why many people still measure their urine and breath ketone levels instead.

  For weight loss, you don't need to chase high ketone levels - measuring and tracking ketones is just another way to get more data about what's happening in your body so don't get stuck on ketone levels!

  Mistake #4: Not Eating Enough Nutrient-Dense Foods

  On a ketogenic diet, you’ll pay a lot of attention to the macronutrients you eat and you can use our Keto Calculator to figure out the right proportion of fats, carbs, and protein for you: https://ketosummit.com/keto-calculator

  But don’t forget that you also need to be getting enough vitamins and minerals.

  You might be aware of some terrible things that happen if you’re severely deficient in a micronutrient. For example...

  • You can get scurvy if you don’t get enough vitamin C.

  • You can get goiter if you’re deficient in iodine.

  • Or you could go blind if you don’t get enough vitamin A.

  Another great test to consider is a DEXA scan. This test will measure your fat levels as well as your bone and
muscle levels. If you do it before you start your diet, you’ll be able to later track precisely how well your diet is working.

  Besides those acute problems, chronic deficiencies can also be a huge problem. Often, nutrient deficiencies are not so severe that you exhibit a particular disease. That doesn’t mean, though, that they’re not making you less healthy.

  Over time, if you’re low in vitamins and minerals, your body just won’t function well. That can lead to illnesses, fatigue, and more. Even minor vitamin and mineral deficiencies might be making it harder for you to lose weight.

  An easy way to boost your micronutrient intake is to eat more nutrient-dense foods. Most of these foods fit well into a ketogenic diet.

  For instance, green leafy vegetables, organ meats, and seafood are all ketogenic-friendly. And they’re some of the most nutrient-dense foods you can eat.

  Supplementation with a good multivitamin or greens powder is also helpful.

  If you’re into testing, then try getting a SpectraCell analysis or an Urine Organic Acid test. Both of these tests will tell you which vitamins and minerals you’re deficient in. That way, you can focus specifically on those deficiencies.

  Mistake #5: Eating Toxic, Inflammatory Foods - Even if They’re Low Carb

  Not everything that is low in carbs is good for you. Period.

  For example, you can go to most grocery stores these days and find low-carb processed foods. You can get low-carb bread, low-carb cookies, and low-carb snacks.

  You might be able to stay in ketosis while eating those low-carb foods, but they’re still bad for your body. Many of them contain wheat, gluten, and other inflammatory ingredients.

  And as I mentioned, inflammation always makes it harder for you to lose weight.

  Here are ingredients that I suggest avoiding, even in low-carb foods:

  • Wheat, Rye, and Barley. New technology has created a way to make these foods low-carb sometimes. But they still always contain gluten, which will inevitably cause inflammation in your body. Plus, they’re not very nutrient-dense.

  • Dairy. Yes - even cheese. In the abstract, dairy might be ok. The problem is that you don’t live in an abstract world. Milk will pretty much always keep you out of ketosis. And the vast majority of people have some level of sensitivity to dairy products like cheese. (This is most likely true even if you aren’t lactose-intolerant.) Plus, you're likely to overeat cheese and cream!