Keto Meal Prep 2019: A Step by Step 30-Days Meal Prep Guide to Make Delicious and Easy Ketogenic Recipes for a Rapid Weight Loss
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About this ebook
Are you looking for new ketogenic diet recipes?
Are you hoping to free up more of your week?
Are you interested in what meal prepping can offer you?
'Keto,' from the word ketosis, is made from Ketones, the term for the body's energy molecules. This is a second source of energy for the body that is utilized when glucose (blood sugar) is insufficient to meet the body's needs. Ketones are generated when the number of carbohydrates (the major source of glucose) consumed is very little, in combination to a limited amount of protein (additional protein is converted into glucose.) Under these conditions, the liver converts fat to ketones which are then transported into the bloodstream. The body cells use this as a source of energy, like glucose. They can also be utilized by the brain. This is essential, as the brain cannot get its energy directly from fat, and it is a rapid energy-consuming organ. 'Keto,' from the word ketosis, is made from Ketones, the term for the body's energy molecules. This is a second source of energy for the body that is utilized when glucose (blood sugar) is insufficient to meet the body's needs. Ketones are generated when the number of carbohydrates (the major source of glucose) consumed is very little, in combination to a limited amount of protein (additional protein is converted into glucose.) Under these conditions, the liver converts fat to ketones which are then transported into the bloodstream. The body cells use this as a source of energy, like glucose. They can also be utilized by the brain. This is essential, as the brain cannot get its energy directly from fat, and it is a rapid energy-consuming organ.
Here's a sneak preview of what's inside of this book:
what's keto and how to get started
a 28 meal plan
tons of ketogenic recipes
tips and tricks of a ketogenic lifetsyle
a FAQ
and much much more!!!
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Keto Meal Prep 2019 - Stefano Villa
Keto Meal Prep 2019
A Step by Step 30-Days Meal Prep Guide to Make Delicious and Easy Ketogenic Recipes for a Rapid Weight Loss
Stefano Villa
© Copyright 2020 - All rights reserved – Stefano Villa.
The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.
Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.
Legal Notice:
This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.
Disclaimer Notice:
Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.
By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.
Table of Contents
Introduction
Chapter 1. Ketosis Explained
Making Fat Burning as Beneficial as Possible
Ketones Provide Energy for the Brain
Are Carbohydrates Needed by the Brain?
Benefits of Ketosis
Ketosis aides healthy weight loss
Ketosis enhances mental and cognitive health
Ketosis prevents and manages chronic illnesses
Chapter 2. Ketogenic Diet
What is the Ketogenic Diet?
Working Out Your Macronutrient Ratio
Carbohydrates
Fat
Proteins
Why Do You Need to Start a Ketogenic Diet?
What to Eat and What Not to Eat
Quality
Fats and oils
Proteins
Fruits and Vegetables
Dairy
Beverages
Grains and sugars
Chapter 3. Disadvantages of a Ketogenic Diet
Hypoglycemia
Keto Flu
Sugar cravings
Dizziness and drowsiness
Decreased strength and physical performance
Hypoglycemia prevention strategies
HPA Axis Dysregulation
Disrupted Sleep Patterns
Heart palpitations
Techniques to balance blood sugar
Frequent urination
Constipation
Diarrhea
Muscle cramps
Ensuring proper hydration and mineral balance
Keto Breath
Keto Breath Solution
Precautions for Certain Situations
Exogenous Ketones
Chapter 4. Starting a Ketogenic Diet
Who Should Start a Ketogenic Diet Plan?
If you are struggling with inflammation, try keto.
If you enjoy high-fat foods, try keto.
If you have a body that has high a tendency to store fat, try keto.
If you want to lose weight quickly, try keto.
If you're experiencing continuous heartburn, Try keto.
If you have diabetes, don't try keto.
If you're recovering from an eating disorder, don't try keto.
If your gallbladder has been removed or if you have had bariatric surgery, don't try keto.
10 Things To Do To Combat Keto Flu Toxins During The 28 Days.
Things to look forward to
Metabolic-detoxifying and kick start keto
Macro-balancing and keto ready
Ketosis
Chapter 5. How to Get Started
Tips for going out days
How to place your order
What restaurants are good
Sample keto restaurant meals
What you need to watch out for
Preparing ahead
Chapter 6. 28-Day Diet Plan
Week 1
Shopping List
Day One to Seven
Week 2
Shopping List
Day Eight to Fourteen
Week 3
Shopping List
Day Fifteen to Twenty-One
Week 4
Shopping List
Day Twenty-two to Twenty-eight
Chapter 7. Ketogenic Diet Recipes
Almond Lemon Cake Sandwiches
Inside Out Bacon Burger
Bacon & Mozzarella Meatballs
Bacon Infused Sugar Snap Peas
BBQ Pulled Chicken
Buffalo Chicken Strips
Bulletproof Coffee
Chai Spice Mug Cake
Bacon Cheddar Explosion
Cheddar Chorizo Meatballs
Cheesy Scrambled Eggs
Cheesy Spinach
Chicken Roulade
Buffalo Chicken Strip Slider
Bacon, Cheddar & Chive Mug Biscuit
Orange & Cinnamon Beef Stew
Coffee & Red Wine Beef Stew
Crispy Curry Rubbed Chicken Thigh
Drunken Five Spice Beef
Cheesy Frittata Muffins
Fried Queso Fresco
Lemon Rosemary Chicken
Keto Szechuan Chicken
Not Your Caveman's Chili
Omnivore Burger with Roasted Almonds & Creamed Spinach
Bacon Wrapped Pork Tenderloin
Red Pepper Spinach Salad
Roasted Pecan Green Beans
Shrimp & Cauliflower Curry
Simple Lunch Salad
Keto Snickerdoodle Cookies
Low Carb Spice Cakes
Chicken and Bacon Sausage Stir Fry
Taco Tartlets
Thai Peanut Chicken
Vanilla Latte Cookies
Vegetable Medley
Chapter 8. Ketogenic Smoothie Recipes
Shopping List
Fruit
Dairy-Free Nut Milk
Vegetables
Miscellaneous
Chocolate Almond Smoothie
Pumpkin Pie Smoothie
Green Smoothie
Honeydew and Avocado Smoothie
Carrot Asparagus Green Smoothie
Avocado Raspberry Smoothie
Triple Green Smoothie
Almond Berry Smoothie
Kale and Brazil Nut Smoothie
Calming Cucumber Smoothie
Spiced Cashew Butter Smoothie
Spiced Chocolate Smoothie
Orange Coconut Smoothie
Banana-Lettuce Smoothie
Keto-Friendly Snacks
Chapter 9. Ketogenic Diet Success Tips
Tips and Tricks for Maintaining the Diet
Starting a ketogenic diet
Carbohydrate guides
Prepare your kitchen
Ease into it
Remain hydrated and replenish electrolytes
Planning Meals for Long-Term Success
Meal planning
Meal prep
Be prepared
Try not to make it complicated
Chapter 10. FAQ
Is a keto diet safe?
What Signals Will You See To Help You Know That Your Body Has Entered Ketosis?
Is a Keto Diet Harmless for the Kidneys?
Will I Be Able to Eat Dairy and Nuts on Keto?
How Do I Know If I'm in Ketosis? Do I Need to Measure Ketones?
On a Ketogenic Diet, is it Necessary That I Monitor my Calories and Macros?
Low Carb and Keto, are they the same?
Are Carbs Needed For Body Functioning?
Isn't All This Fat Unhealthy?
I'm Vegan/Vegetarian. Would I Still be Able to do Keto?
I Started Doing Keto Only a Few Days Ago. Why Am I Feeling So Exhausted and Weak?
How Long Does It Take to Get Into Ketosis?
How Long Does It Take to be Fat-Adapted?
Why Am I Not in Ketosis?
In the Case of High Cholesterol, is a Ketogenic Diet Safe?
Would I Be Able to Have Organic Products on a Keto Diet?
Would I Be Able to Have Dairy on Keto?
What Differentiates a Low-carb Diet from a Keto Diet?
To Accelerate the Loss of Weight Should I Target High Ketone Levels?
At what time would it be advisable for you to test ketone levels?
Is Keto Harmless During Pregnancy?
While on a Ketogenic Diet, Am I Permitted to Have Cheat Meals?
On Keto is it Possible That I Lose Muscle Mass? Would I be able to Build More Muscle On Keto?
If I begin Keto, Will my Athletic Performance go Downhill?
Are Supplements Necessary for me During Keto?
I'm Craving Carbs/Sweets, What Should I Do?
I Have Entered Ketosis and Not Losing Weight. What am I to do?
Am I in Need of Exogenous Ketones?
In Conjunction with Keto, What are the Other Things that I Can Do to Better my Health?
Will I Gain All The Lost Weight Back If I Choose To Stop My Keto Diet?
Would I be able to Do Keto Long Term?
How long can someone be on a keto diet?
Conclusion
Sources
Introduction
It’s possible that you have been informed for years or even decades to consume a great amount of whole-grain carbohydrates and stay away from saturated fat at all costs — fat is, however, not bad for you. Fat, maybe saturated fat especially even helps your body run like a well-oiled machine would. The ketogenic diet’s basis is the human body’s need for fat, which encourages that as an individual you should obtain a large portion of your calories—about 75 percent—from fat and just 5 to 10 percent from carbohydrates. The rest of the calories are obtained from proteins of high-quality.
The ketogenic diet is neither a novel trend nor is it a fad diet. Actually, it’s been available for decades. In the 1920s, it was utilized as the main method of treatment for hard-to-control epilepsy in young kids—and it was remarkably efficient. It eventually fell out of fashion with the increasing presence of anti-seizure drugs. Even if that fix implied the potential for more side effects, individuals preferred a quick solution. Individuals following nutritional ketogenic diets today report weight reduction, increased energy levels, better mood, enhanced concentration, and mental clarity.
Nevertheless, mainstream press and even a few healthcare experts tend to present the ketogenic diet in a negative light. Just like fat, ketones, which are compounds made when the body starts to utilize fat in place of carbohydrates for energy, do not have a good reputation. Majority of the worries surrounding ketones and the ketogenic diet are unwarranted or are a consequence of confusion between the two terms ketosis
and ketoacidosis.
This confusion and assumptions about the ketogenic diet—like the idea that all types of fat are bad for you—might be presenting barriers that are not necessary to their use as therapeutic tools in the hand of the physician
as stated by the European Journal of Clinical Nutrition
At this point let us put the rumors to rest and understand why fat is not only good but is basic to the maintenance of optimal health. Actually, sugar, carbohydrates, and processed vegetable oils are responsible for weight gain and the increasing incidence of chronic health conditions to a great extent. Carbohydrates limitation and replacement with both saturated and unsaturated fats—the ketogenic diet’s basis—is not only capable of helping you lose weight, but it can also help you remain healthy for years to come.
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Chapter 1. Ketosis Explained
'Keto,' from the word ketosis, is made from Ketones, the term for the body's energy molecules. This is a second source of energy for the body that is utilized when glucose (blood sugar) is insufficient to meet the body's needs. Ketones are generated when the number of carbohydrates (the major source of glucose) consumed is very little, in combination to a limited amount of protein (additional protein is converted into glucose.) Under these conditions, the liver converts fat to ketones which are then transported into the bloodstream. The body cells use this as a source of energy, like glucose. They can also be utilized by the brain. This is essential, as the brain cannot get its energy directly from fat, and it is a rapid