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    The Ketogenic Diet for Beginners and Bodybuilders
    The Ketogenic Diet for Beginners and Bodybuilders
    The Ketogenic Diet for Beginners and Bodybuilders
    Ebook222 pages1 hour

    The Ketogenic Diet for Beginners and Bodybuilders

    By Ricardo Jay

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    About this ebook

    Are you looking for a diet that's not just a fad and actually works? Are you looking for a diet with great food you can actually eat? Are you a bodybuilder in need of a diet you can use even as a professional competitor?

    The ketogenic diet is more popular than ever, leading people to wonder if it is just another fad or if it is even healthy. In this book, you will learn about the numerous health benefits of the ketogenic diet. You will learn about any possible risks, and how to avoid them.

    The goal of keto is health and well-being. Learn which variety of healthy meats, seafood and vegetables are best to eat while on the ketogenic diet.

    Many exercise enthusiasts, bodybuilders, and athletes worry about how the ketogenic diet will affect their strength, stamina, and muscle mass. Not only is the ketogenic diet a viable option for these people, but it can actually boost your stamina and help you reach your goals. You will learn how to effectively use the ketogenic diet whether you are an amateur athlete or bodybuilder pro.

    You will acquire all the information you need as well as a plan to get you started and walk you through the process. In this book, we provide you with a twenty-one-day menu plan, as well as twenty ketogenic recipes to get you well on your way to success.

    In this book you will find:

    • The differences among the three types of ketogenic diets
    • The science behind the ketogenic diet
    • The importance of nutrients
    • Using the ketogenic diet to treat multiple types of illnesses, whether it's epilepsy, cancer, type II diabetes, or Alzheimer's disease
    • Possible side effects of the ketogenic diet
    • How to combine the ketogenic diet and exercise
    • How to use the ketogenic diet and bodybuilding together to reach your goals
    • What you can and cannot eat on keto
    • A 21-day meal plan
    • 20 delicious recipes to get you started!
    • And much more…
    LanguageEnglish
    PublisherRicardo Jay
    Release dateOct 3, 2018
    ISBN9781386510628
    The Ketogenic Diet for Beginners and Bodybuilders

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      Book preview

      The Ketogenic Diet for Beginners and Bodybuilders - Ricardo Jay

      The Ketogenic Diet for Beginners and Bodybuilders

      A Complete Guide to the World of Keto Dieting

      Table of Content

      Part I

      Introduction

      Chapter 1: An Introduction to Keto

      The Macro Ratio:

      The Standard Ketogenic Diet:

      The Cyclical Ketogenic Diet:

      The Targeted Ketogenic Diet:

      The High Protein Ketogenic Diet:

      Combining the Ketogenic and Paleo Diets:

      Intermittent Fasting:

      Chapter 2: The Science Behind Keto

      Digestion of the Macros:

      The Mitochondria:

      Weight Loss:

      Chapter 3: Keto for Combating Illness

      Epilepsy:

      Cancer/Tumors:

      High-Cholesterol:

      Alzheimer’s disease:

      Type II Diabetes:

      Psychiatric Disorders:

      Polycystic Ovary Syndrome:

      Multiple Sclerosis:

      Chapter 4: Possible Side Effects

      Headaches:

      Dehydration:

      Fatigue:

      Malnutrition:

      Brain Fog:

      Hunger:

      Insomnia:

      Bad Breath:

      Muscle Cramps:

      Digestive Problems:

      Elevated Heart Rate:

      Hair Loss:

      Ketoacidosis:

      Kidney Stones:

      Reduced Exercise Performance:

      Part II

      Chapter 5: Combining Keto and Exercise

      Cardio Exercise:

      Flexibility Exercise:

      Chapter 6: Bodybuilding

      Bodybuilding on the Standard Ketogenic Diet:

      Bodybuilding on the Cyclical, Targeted, and High Protein Ketogenic Diets:

      General Ketogenic Bodybuilding Tips:

      Chapter 7: High-Intensity Interval Training

      What HIIT Is:

      The Health Benefits:

      Getting Started on HIIT:

      HIIT on Keto:

      Part III

      Chapter 8: What to Eat on Keto

      Olives

      Avocados

      Sardines

      Mushrooms

      Blackberries

      Asparagus

      Liver

      Quail Eggs

      Chia Seeds

      Coconut Oil

      Grass-Fed Butter

      Sesame Seeds

      Almond Butter

      Erythritol

      Stevia

      Blue Cheese

      Perfect Keto

      Keto Kreme

      SweetLeaf

      Lily's Dark Chocolate

      Naked Whey Protein

      Totally Egg

      KetoGeek Energy Pods

      Stoka Energy Bars

      Keto Bars

      Lakanto Sweetener and Syrup

      Shirataki Noodles

      Primal Kitchen Dressing and Mayo

      Zevia

      Zevia Energy

      Coconut Aminos

      Chapter 9: What to Avoid on Keto

      Natural Sweeteners

      Potatoes

      Low-Fat Dairy

      Most Fruits

      Alcohol

      Grains

      Cashews, Pistachios, and Chestnuts

      Chapter 10: Eating Out On Keto

      Subway:

      Sushi Restaurants

      Kentucky Fried Chicken

      Coffee Houses

      Chipotle

      Burgers:

      Buffalo Wings

      Bacon and Eggs

      Arby's

      Antipasto Salad

      Chapter 11: 21-Day Diet Plan

      Day 1:

      Day 2:

      Day 3:

      Day 4:

      Day 5:

      Day 6:

      Day 7:

      Day 8:

      Day 9:

      Day 10:

      Day 11:

      Day 12:

      Day 13:

      Day 14:

      Day 15:

      Day 16:

      Day 17:

      Day 18:

      Day 19:

      Day 20:

      Day 21:

      Snack Ideas:

      Chapter 12: Frequently Asked Questions

      Is the Ketogenic Diet a Fad?

      Is the Ketogenic Diet Safe?

      How Do You Know if Your Body is in Ketosis?

      Can Diabetics go Keto?

      Is Keto Safe on the Kidneys?

      How Many Carbohydrates can You Eat and still be in Ketosis?

      Is Keto Safe for People with High Cholesterol?

      When Will I be Keto-Adapted?

      How Long until I'm in Ketosis?

      How Long Can Someone be on Keto?

      What Should my Ketone Levels Be?

      What is the Difference between Low-Carb and Keto?

      Is Keto Safe During Pregnancy or Breastfeeding?

      Can I Have Cheat Days?

      I Was Told Ketosis is Dangerous, is that True?

      What if I Feel Tired and Weak?

      Will Eggs Raise my Cholesterol?

      Can I Have Artificial Sweeteners?

      Will I Have Cravings?

      Will I Have to Cook a Lot?

      Is the Keto Diet Good for Everyone?

      Chapter 13: Recipes

      Bullet Egg Coffee:

      Green Sweet Potato Shake:

      Chocolate Berry Beet Shake:

      Chocolate Chia Pudding with Collagen

      Sea Salt Chocolate Fat Bombs

      Matcha Fat Bombs

      Strawberry Cheesecake Fat Bombs

      Blackberry Cream Cheese Danish

      Loaded Greek Salad

      Cloud Bread Ham and Swiss Sandwich

      Sesame Chicken and Shirataki Noodles

      BBQ Chicken Pizza on Fathead Crust

      Salisbury Steak and Mushroom Gravy

      Grilled Cheese and Bacon Sandwiches

      Bacon and Swiss Cheeseburger with Mushrooms

      Buffalo Chicken Wraps

      Baked Avocado Eggs

      Cabbage Kielbasa Skillet

      Brie Stuffed Mushrooms

      Bacon-Wrapped Jalapeño Poppers

      Conclusion

      Part I

      Introduction

      In a world of diets, both fad and otherwise, it can be difficult to know which diet plan works and is best for us as individuals. No two people are the same. However, the ketogenic diet is versatile. There are options for those who want to lose weight, treat chronic health conditions such as epilepsy, or even for both amateur and experienced bodybuilders.

      While the Ketogenic diet has been gaining in popularity, unlike fad diets, it has scientifically been shown to be effective both in weight loss and in improving health. In part one of this book, we will go into how instead of causing weight loss by restricting nutrition and depriving yourself you can enjoy delicious meals that are high in nutrients, and still lose that weight! Your body will learn to burn fat, both ingested and body fat, increasing weight loss, providing more energy, and preventing blood sugar crashes. We will also go into the science behind the ketogenic plan, combating illness, and the side effects that you may experience.

      Whether you enjoy yoga, Pilates, high-intensity interval training, or bodybuilding, there are ways to use the ketogenic diet to aid in your journey to fitness. Everyone is different, and you deserve a diet plan that takes those differences into account. In part two of this book, we will explore how your fitness needs and desires can be met on the ketogenic diet, whether you are new or experienced to fitness or whether you prefer yoga or bodybuilding, there is a version of the ketogenic diet for you. You can match your diet to your fitness level, using either the standard, targeted, cyclical, or high-protein ketogenic diets, along with healthy foods to increase your nutrition level and boost your energy. This book will help you reach your goals, both for fitness and for health.

      In part three of this book, we will explore frequently asked questions, what you can and cannot eat on the ketogenic diet, meal plans, and you will be provided with twenty easy and delicious keto recipes to get you started. Some of the tasty recipes include a chocolate and berry protein shake with beets for energy; bacon-wrapped jalapeño poppers, which are perfect for all your snacking needs; barbecue chicken pizza; strawberry cheesecake fat bombs that are perfect for a snack, dessert, or energy boost; and much more!

      Chapter 1: An Introduction to Keto

      ––––––––

      The ketogenic diet is often called 'keto' for short. The name refers to the process of ketosis that your body goes into when you eliminate carbohydrates from your diet and replace them with fats. In this diet, you will be eliminating carbohydrates, but not completely.  You will still be eating between twenty to thirty grams of net carbohydrates on a standard keto diet. 'Net' refers to the number of carbohydrates you are left with after removing the carbohydrates from fiber, as your body expels fiber instead of processing those carbohydrates as sugars.

      Along with eliminating most carbohydrates, you will still be having a moderate amount of protein. There is a high-protein version of the ketogenic diet, which we will go into later on in this chapter, but most versions balance a moderate amount of protein so that you are getting enough to feel energized and prevent muscle atrophy.

      Though you will eat a significant amount of fats on the ketogenic diet, you need to ensure that these are healthy fats. Vegetable fats such as corn and soy oils are not beneficial to the body. On the other hand, olive oil, avocados, coconut oil, macadamia nuts, sesame seeds, and many other oils offer a wide range of health benefits. If you learn about these fats and their abundance of health-promoting compounds you can add balanced proportions of them to your ketogenic meal plan, not just helping you lose weight but help you gain better

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