15 Day Keto Meal Plan for Beginners: The Ultimate Weight Loss Challenge
By Suzanne Ryan
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About this ebook
It is known that what is best for one’s health is limiting dietary fat and eating lots of carbohydrates, especially “healthy whole grains.” But the truth has been proven by diverse medical studies is that eating more fat and low carbs are advantageous for the treatment of so many health problems. It can help you lose weight, stabilize blood sugar, increase energy, balance hormones, improve mental focus, and much more.
You can use the book as a guide to help you get started. With the guide and recipes, you will find in this book, you can end food obsession, cravings, and limitations through sound nutrition practices and delicious whole food meals so that you can get the weight and health you want without self-pity or breaking the banks.
Amongst all the benefits you will enjoy in this book includes:
-45 super delicious meals
-A complete 15-day meal plan
-A graphic picture of each recipe
-Nutritional values of each recipe
-How to understand your ketone levels
-Recommended ways on how to check your keto
-A comprehensive guide for type 2 diabetes to avoid complications while on a keto and a lot more...
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Book preview
15 Day Keto Meal Plan for Beginners - Suzanne Ryan
15 Day Keto Meal Plan For Beginners
––––––––
The Ultimate Weight Loss Challenge
Suzanne Ryan
Copyright © 2019 Suzanne Ryan
All rights reserved
ISBN: 978-3-96931-294-0
Verlag GD Publishing Ltd. & Co KG, Berlin
E-Book Distribution: XinXii
www.xinxii.com
No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system without prior written permission from the publisher.
Dedication
This book 15 Day Keto Meal Plan For Beginners
is dedicated to people who are ready to burn their fat for energy. You think you have been trapped with that excess fat, battling with high blood pressure, obesity, diabetes, your hope was not lost. Faithfully follow the guide provided in this book, enjoy the mouth watery recipes and see the fear of overweight disappear.
Table of Contents
Preface
Foods to Eat on a Keto
Food Not To Eat On A Ketogenic Diet
How Does The Keto Diet Operate In The Body System?
Ketosis Stage One
Ketosis Stage Two
Signs And Symptoms That You Will Feel When You Are In Ketosis.
One big issue for some ketogenic dieters
Understanding Your Ketone Levels
Health benefits of ketogenic diets
DAY ONE
Avocado Egg Salad
Keto Fried Rice with Pork (Japanese Chahan)
DAY TWO
Healthy Cauliflower Egg McMuffin
Keto Chicken Enchilada Bowl
Crack Slaw Egg Roll in a Bowl Recipe
DAY THREE
Creamy Cauliflower and Ground Beef Skillet
Buffalo Chicken Casserole
Spaghetti Squash Chow Mein
DAY FOUR
Avocado and Salmon
Keto Loaded Cauliflower Salad
Angel Hair Pasta with Lemon Chicken
DAY FIVE
Spicy Shrimp Omelette
Cheesy Chicken Fritters
Keto Pasta Carbonara
DAY SIX
Keto Fried Eggs with Kale and Pork
Jalapeño Popper Chicken Salad
Stir Fry Kimchi & Pork Belly
DAY SEVEN
Shrimp and Cauliflower Grits
Lettuce-Free Keto Cobb Salad
Easy Eggless Salmon Patties
DAY EIGHT
Keto Cheese Omelet
Keto Cuban Sandwich
Keto Chicken Burgers with Tomato Butter
DAY NINE
Bacon Spinach Frittata
Keto Chicken Salad With Bacon, Avocado, & Caesar
Pasta Salad
DAY TEN
Keto Egg Butter with Smoked Salmon and Avocado
Low-Carb Greek Chicken Bowls
Curried Rice Cauliflower with Shrimp
DAY ELEVEN
Meat Bagel
Chicken Burrito
Spinach Artichoke Stuffed Chicken Breast
DAY TWELVE
Creamy Kale Baked Eggs
Thai Peanut Keto Chicken Salad
Keto Chicken Pot Pie
DAY THIRTEEN
Keto Spring Veggie & Goat Cheese Omelet
Keto Egg Roll in a Bowl
Chicken Ranch Casserole with Spinach
DAY FOURTEEN
Keto Chicken Quesadilla
Keto Hamburger Patties with Creamy Tomato Sauce and Fried Cabbage
Tex Mex Chicken Salad
DAY FIFTEEN
Slow Cooker Keto Chicken Tikka Masala
Chicken Tender Lazone
Low Carb Coccoli Crust Pizza
Conclusion
Author’s Note
Preface
The ketogenic is a low-carb, high-fat diet that emphasizes the good fat found in dairy, protein, seed, and nuts. It is considered a restrictive diet because it eliminates grains, beans, some specific oils, vegetables, and fruits. It is one of the oldest diets with origins as far back as an ancient Greece. The keto diets as we all know it was founded in the 1920s as a way to treat epilepsy. Before then, patients would restrain from all food, and their seizures stopped.
However, fasting is not the most appropriate long-time treatment, and medications were noted for their mind-number properties. A low-carb, high-fat imitates many effects of fasting, let a patient eat good food and retain their cognitive abilities.
The ketogenic diet is a low-carbohydrate, high-fat diet. It suppresses blood sugar and insulin levels and transfers the body's metabolism from carbohydrates to fats and ketones. It involves drastically reducing your intake of carbohydrates and substitutes it with fat. This reduction in carbohydrates puts your body in a metabolic state called ketosis.
When this occurs, your body becomes incredibly efficient at burning fat to energy. It also transforms fat into ketones in the liver, which can deliver energy to the brain. Ketogenic diets will bring out huge reductions in glucose and internal secretion levels.
Foods to Eat on a Keto
Keto diet food includes seeds, vegetables, nuts, meats, and, fruits. Quality is very important, so choose pasture-raised eggs, grass-fed meat, and wild-caught seafood. Organic veggies and fruits are also recommended to get the most quality benefits out of the diet.
Keto-Certified Foods are:
Proteins
Poultry
Wild Game
Eggs
Pork
Fish/Seafood
Beef
Nut and Seed
Hazelnuts
Flax Seeds
Pecans
Macadamia Nuts
Chia Seeds
Brazil Nuts
Almonds
Walnuts
Hemp Seeds
Sesame Seeds
Pumpkin Seeds
Sunflower Seeds
Healthy Fat/Oil