Ketogenic Instant Pot Cookbook: The best 100 Keto Instant Pot Recipes To Lose Weight and Being Healthy!
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About this ebook
The Ketogenic diet is, without doubt, a must follow diet if you want to lose weight, keep it off and obtain various other benefits such as making your skin healthy, fighting cancer, restoring insulin sensitivity and much, much more. Whether you've just started following the diet or have already been following the diet with impressive results, you must perhaps have noticed that one of the challenging parts about following the diet is preparing delicious meals especially when you have a busy schedule.
If you still want to stay committed to the diet, one thing you want to prioritize is cooking foods fast while of course ensuring you retain the nutrients. There is no better way to achieve that than use a pressure cooker and in particular, the modern, technologically advanced pressure cooker, known as instant pot.
This book has 100+ delicious instant pot recipes that you can prepare while on the Ketogenic diet.
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Reviews for Ketogenic Instant Pot Cookbook
2 ratings1 review
- Rating: 2 out of 5 stars2/5I think there is no way that the nutritional value were correct, she appears to have made them up at random. And some of the ingredient choices were odd for Keto - why have numerous recipes that include maple syrup?
Book preview
Ketogenic Instant Pot Cookbook - Virginia Hoffman
Chapter 1: Ketogenic Diet: A Beginner Friendly Background
What is Ketogenic Diet?
The term Ketogenic is derived from 2 terms namely Keto
, which means ketone
and Genic
which means to produce. This means it is a ketone producing diet i.e. without the production of ketones, you cannot be said to be in a Ketogenic diet. The purpose of the diet is to make the body to enter into a nutritional state referred to as ketosis i.e. a state where the body produces and burns ketones (a product of the metabolism of fats) for energy.
For the body to produce ketones, you have to reduce your carbohydrates intake significantly, take lots of fats and take a moderate amount of proteins. When this happens, you start reversing everything that the body has been doing regarding fat storage. More precisely, with reduced carb intake, the immediate effect is a reduction in the blood glucose levels, which is followed by a reduction in the amounts of insulin that the body produces. Instead, the body produces more of glucagon, a hormone that triggers the liver to start metabolizing stored glycogen from the liver and muscle cells.
At the same time, the body produces the human growth hormone, which along with glucagon triggers the release of fats from fat stores around the body after which these fats are transported to the liver. The liver then breaks the fats (they are usually in the form of triglycerides) into fatty acids and glycerol. The fatty acids then go through a series of processes that ultimately produce ketone bodies, which the body uses as fuel, just like glucose. As the body converts more of fats to fatty acids and glycerol and subsequently ketone bodies, this increases the body’s reliance on ketones, which slowly increases to a point where a significant part of the body processes are running on ketones. This is referred to as nutritional/optimal ketosis and sets in when the level of ketone concentration in the bloodstream is 1.5 – 3 mmol/L.
For this to happen, you have to limit your carb intake to between 20grams and 50 grams daily, take about 0.7-1gram of protein for every pound of body weight and take as much fat as you want (the fat should account for about 65-75% of daily calories taken).
With that in mind, I know you might be wondering; why should you take lots of fats and why should you take moderate amount of proteins? Let me answer that:
Why should you take lots of fats?
The reason why you have to take lots of fats is to give your body enough energy without having to increase your carbohydrate consumption. This is especially great since fats don’t trigger the production of insulin (insulin hinders fat metabolism). Also, fats tend to be filling, slow to digest and help keep cravings at bay, a phenomenon that can greatly help in the process of weight loss.
Why should your protein intake be moderate?
The reason why you take a moderate amount of proteins is to avoid chances of the body converting any excess protein into carbohydrates in a process referred to as gluconeogenesis; you need just enough for muscle repair and maintenance.
So which carbs, proteins and fats should you take in order to get into ketosis? Let’s discuss that next.
Eating Keto
- Which Foods Should You Eat?
1. Veggies
Vegetables, especially the leafy green veggies, are a good source of vitamins, which helps enhance your immune system’s ability to fight diseases.
Note: The veggies allowed in Keto diet should be high in nutrients and low in carbohydrates. Therefore, you should strictly avoid starchy carbs. Eat a wide variety of green vegetables such as kales, cucumber, broccoli, asparagus, collard greens and mushrooms. Also, try the following veggies among others:
Red/Green bell pepper
Onion
Tomatoes
Yellow squash
Flat-leaf parsley
Button mushrooms
Spinach
Head leaf lettuce
Zucchini
Jalapeno pepper
Cauliflower
Eggplant
Parsley flakes
Carrots
Radishes
2. Proteins
This food group forms a considerable part of the Ketogenic diet plan, as it facilitates general growth as well as repair of worn out cells. Proteins also help in the synthesis and monitoring of hormones that control various bodily functions. Eat fish like catfish, salmon, trout, tuna, mackerel and cod fish. You can also eat white and red meat from animals chicken, ducks, turkey, pork, goats, lamb and cattle.
Here are examples of meats, fish, poultry and other protein foods that you can consume:
Bacon
Eggs
Chorizo
Chicken breasts/sticks
Lobster
Chicken stock
Haddock
Scallops
Deveined shrimp
Ham
Pork sausage rinds
Ground turkey
Hot Italian sausage
Ducks breast
Turkey pepperoni
Lean deli ham
Canned tuna
3. Fats and Oils
The most recommended fats to consume are omega 3 fatty oils, which include fish like salmon, tuna and trout just to mention a few. Additionally, you should take saturated and mono saturated fats like butter, macadamia nuts, avocados, egg yolks and coconut oils. These fats are preferred because they have a stable chemical structure, which is less inflammatory. As a beginner in Keto diet, here a few examples of fats, oils and dairy allowed in the diet:
Mozzarella cheese
Olive oil
Butter
Cheddar cheese
Heavy whipping cream
Sour cream
Vegetable oil
Parmesan cheese
Organic coconut oil
Cottage cheese
4. Nuts, Seeds and Fruits
You can also eat moderate amounts of low-carb fruits, nuts and seeds to help control carb intake. Here’s what to put on your plate:
Pecans
Celery seed
Sesame seeds
Tahini
Walnuts
Almond flour
Flax seed meal
Raisins
Sunflower seeds
Fruits
Most fruits are rich in sugars, fructose and carbs and thus you only eat only a few types of them, and in moderation. You can enjoy various fruits such as:
Blueberries
Avocado
Cranberries
Olives
Strawberries
Blackberries
Coconut
Rhubarb
Raspberries
5. Beverages/drinks
There are a few drinks you can enjoy but ensure that the drinks you take are plain or unsweetened to monitor carb intake.
Water
Herbal tea
Lemon and lime juice
Soy milk
Almond milk
Clear broth, bone broth
Decaf tea
Flavored seltzer water
Coconut milk
Decaf coffee
Foods To Avoid
1. Sugars
Snacks such as chips, pastries, cookies, pretzels and wheat thin are your number one enemy since they are processed and contain added sugars. The rule of the thumb is to avoid majority of sweet products, or any food substance that contains sugar, honey or sucrose. The following are the culprits in terms of high sugar content:
Brown sugar
Fruit juices, fruit syrup and concentrates
Canned soups and stews
Rice and maple syrup
Fructose
Maltose, barley malt and malt powder
Coconut sugar
Brown rice syrup
Cane sugar, syrup and cane juice
Agave nectar and honey
2. Grains And Related Products
These too are forms of sugars, are high in carbs and more likely to cause sugar-crashes and weight gain. Avoid all grains and their products such as:
Pretzels
Cakes, pies
Cookies, tarts
Crackers
Tortillas
Cold cereals, hot cereals
Wheat-based pasta
Waffles, pancakes
Cereals
English muffins
Sandwiches
Wheat Thins
Oatmeal
Corn
High-fructose corn syrup
Whole wheat Pancakes
Be aware that grain derivatives such as corn chips, cornmeal, popcorn and cornbread can be used as preservatives or thickeners in some foods. Ensure that you read list of ingredients