The Super Keto Diet The Ultimate Keto Recipe Book

Description

Chapter one. .Steak and eggs. Chapter two. Tequila Chicken Chapter three. Baked Eggs. Chapter four. Reuben Casserole Chapter five. Juicy Lucy Sliders. Chapter six. Chocolate Strawberry Mousse Chapter seven. Blackened Pork Chops Chapter eight. Cameroons Brochette. Stuffed and Wrapped Shrimp Chapter nine. Keto Cocktails: Keto Margarita. Chapter ten. Eggs in a Cloud Chapter eleven. Bacon Weave Sandwich. Chapter twelve. Bacon Brussels sprouts Chapter thirteen. Cast Iron Skillet Frittata Chapter fourteen. Spaghetti Squash Pancakes Chapter fifteen. Stuffed Peppers Chapter sixteen. Zucchini and Goat Cheese Wraps Chapter seventeen Cheesy Sausage Balls. What is a Ketogenic diet? A Ketogenic Diet is any diet that causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose towards fat utilization. Typically on a moderate to high carb diet, the body will prefer glucose for fuel (usually from dietary carbs), but by restricting carbs, the body will prefer fat for fuel. By inducing ketosis, a series of adaptations will take place. Ketosis is also an effective way to control your blood sugar. When you eat something high in carbohydrates, your body produces insulin to get rid of all the sugar in your blood. But since there is already carbs to be used for fuel, your body will be storing fat cells and not releasing any to be burned. So by reducing carbs and being in ketosis, your insulin levels will be regulated at a lower level, and your body will want to access your body fat for fuel instead. In most cases this means impressive weight-loss! With controlled blood sugar levels, you will experience less hunger and cravings. Paired with an adequate protein and high fat intake, you will feel both satisfied and satiated by the diet. What do I eat? A typical Ketogenic Diet is any diet which restricts carbohydrates between 0- 50g of carbs per day. The general recommendation of rketo is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods. Net-carbs are the total carbs minus the fiber carbs (fiber doesn’t count because your body doesn’t absorb it). For example, a cup of chopped broccoli is 6g of total carbs and 2g of fiber. 6g - 2g = 4g net carbs. THE SUPER KETO DIET The way we are meant to eat