The complete Ketogenic Diet Meal Plans: Complete Everyday Keto diet Meal plans to boot metabolism, lose weight and inspire Health
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About this ebook
Have you heard about ketogenic diets that will put your body in a state of ketosis? And you are afraid that ketosis is a potential ly imbalance of blood
glucose, which is a result of low carb, medium-high protein and high fat diet. Ketosis is as a result of body switching from burning glucose for energy to burning ketones for energy. It is from carbohydrate that glucose comes from, which are the first choice to be used for energy.
With The complete Ketogenic Diet Meal Plans book is a solution to reduce great numbers of health conditions such as type-2 diabetes, obesity, inflammation, etc.
This book also helps to plan your meal in a way that will be easy for you to have it in 7 days, 14 days, 21 days, 28 days, 5th week, 6th week, 7th week,8th week and well over 300 delicious ketogenic recipes that are friendly.
Keto friendly recipes including.....
Wrapped chicken with Bacon
Feta and Avocado Salad
Almond Cookies
Italian Pizza Casserole
Brownie Chocolate Cheesecake
Creamy Veggie Soup
Cabbage Slaw
Creamy Veggie Soup
Avocado N' Salmon Salad
Buttered Peanut Pancakes...
What are the health benefits of these recipes?
Burn your fat in healthy way
Loss weight within weeks
No more unnecessary hunger
Ability to control appetite
More energy for the day routines
Reduction in blood sugar and blood pressure
This is best complete book on the ketogenic diet, encompasses recipes, food list, nutritional values, meal plans and lots more!
Pick up your copy now!
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Click on the buy button at the top of the page!
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The complete Ketogenic Diet Meal Plans - Katherine Aaron
The complete Ketogenic Diet Meal Plans
Complete Everyday Keto Diet Meal Plans To Reboot Metabolism, Lose Weight And Inspire Health
Katherine Aaron
TERMS & CONDITIONS
All Rights Reserved
No part of this cookbook may be reproduced or transmitted in any form whatsoever, electronics mechanical, including photocopying, or by any informational storage or retrieval system without expressed written, dated and signal permission from the author.
Copyright © by Katherine Aaron (2018)
Disclaimer
The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.
Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.
Readers are encouraged to seek professional help when is required.
This guide is for informational purposes only and the author does not accept any responsibilities for any liabilities resulting from the use of this information.
While every attempt has been made to verify the information provided here, the author cannot assume any responsibility for errors, inaccuracies or omission.
Table of Contents
Introduction
Week 1
Sunday
Breakfast: Coconut Pumpkin Pie Smoothie
Lunch: Delicious Bacon Salad
Dinner: Spaghetti and Meatballs & Nuts Green Beans
Deserts: Vanilla Chocolate
Snacks: Cheesy Bites
Monday
Breakfast: Delicious Sausage
Lunch: Salsa Salad
Dinner: Delicious Chicken Breast
Deserts: Lemon cake and Lemon icing
Snacks: Crushed Peanut Fat Bombs
Tuesday
Breakfast: Scrambled Eggs
Lunch: Left-Over Delicious Sausage
Dinner: Chicken creamy Noodles
Deserts: Creamy Pistachio
Snacks: Cheesy Lemon Fat Bombs
Wednesday
Breakfast: Chia Seeds Smoothie
Lunch: Cherry Salad & Spicy Turnip Fries
Dinner: Meat Pepperoni & Spicy Turnip Fries
Deserts: Choc Mug Cake
Snacks: Spicy Coconut Pie
Thursday
Breakfast: Tasty Sausages Egg
Lunch: Cheese N' Pork
Dinner: Wrapped chicken with Bacon & Feta and Avocado Salad
Deserts: Almond Cookies
Snacks: Cheesy Stuffed olives
Friday
Breakfast: Left-over Tasty Sausages Egg
Lunch: Meatball Quickie
Dinner: Lamb's Pie
Deserts: Chocolate Cream
Snacks: Cocoa Butter Fat Bombs
Saturday
Breakfast: Bacon Stuffed Avocados
Lunch: Italian Pizza Casserole
Dinner: Prosciutto Salad
Deserts: Buttered Walnut
Snacks: Parmesan Bites
Week 2
Sunday
Breakfast: Cheese Casserole
Lunch: Spinach-Feta Salad
Dinner: Stuffed Pork
Deserts: Brownie Chocolate Cheesecake
Snacks: Spiced Kale Nut Smoothie
Monday
Breakfast: Bacon-Egg Cups
Lunch: Creamy Veggie Soup
Dinner: Buttered Shrimp
Deserts: Left-over Brownie Chocolate Cheesecake
Snacks: Coconut Almond Fat Bombs
Tuesday
Breakfast: Cheese Casserole
Lunch: Bacon with Chicken Bites & Cabbage Slaw
Dinner: Creamy Veggie Soup & Avocado N' Salmon Salad
Deserts: Chia Chocolate Smoothie
Snacks: Pepperoni Bites
Wednesday
Breakfast: Bacon-Egg Cups
Lunch: Stuffed Pork
Dinner: Spaghetti and Meatballs & Marinara Sauce
Deserts: Buttered Walnut & Coconut Cream
Snacks: Coconut Almond Fat Bombs
Thursday
Breakfast: Buttered Peanut Pancakes
Lunch: Epic Avocados
Dinner: Sirloin Steak Salad
Deserts: Coconut Orange Smoothie
Snacks: Guacamole
Friday
Breakfast: Almond and Butter Muffins
Lunch: Bacon Avocado
Dinner: Pork Stir Fry
Deserts: Chocolate Sauce & Chocolate Cream
Snacks: Cheesy Lemon Fat Bombs
Saturday
Breakfast: Eggs Quiche & Hollandaise Sauce
Lunch: Pork Stir Fry
Dinner: Delicious Green Peppers
Deserts: Chocolate Bite Cookies
Snacks: Almond and Butter Muffins
Week 3
Sunday
Breakfast: Bacon and Scrambled Eggs
Lunch: Crispy Fried Chicken
Dinner: Beefy Chili
Deserts: Buttered Peanut Bites & Coconut Cream
Snacks: Cheesy Jalapeno & Parsley Dressing
Monday
Breakfast: Coco Yogurt & ¼ Cup of Strawberry
Lunch: Chilled Avocado Soup
Dinner: Crispy Fried Chicken & Cauliflower Dish
Deserts: Coconut Banana Smoothie
Snacks: Avocado Deviled Eggs
Tuesday
Breakfast: Avocado Green Smoothie
Lunch: Beefy Chili
Dinner: Creamy Tomato Soup & Broccoli Cheese
Deserts: Strawberry Fat Bombs
Snacks: Buttered Peanut Bites
Wednesday
Breakfast: Tasty Bacon & Fried Egg
Lunch: Cheese Salad
Dinner: Stuffed Mushrooms Soup
Deserts: Choc Mug Cake
Snacks: Parmesan Bites
Thursday
Breakfast: Cinnamon Nutmeal
Lunch: Beef N' Taco
Dinner: Delicious Chicken Breast & Avocado Pesto with Nuts
Deserts: Prosciutto Bites
Snacks: Creamy Macadamia Fat Bombs
Friday
Breakfast: Almond Chocolate Smoothie
Lunch: Deli spinach
Dinner: Garlic Bacon Burgers
Deserts: Pecan Cheesecake
Snacks: Cucumber with Tuna Salad
Saturday
Breakfast: Cheesy Pumpkin Donut
Lunch: Turkey Salad
Dinner: Alfredo with Chicken
Deserts: Pecan Cheesecake
Snacks: Mustard Eggs
Week 4
Sunday
Breakfast: Cheese Casserole
Lunch: Tuna and bacon Salad
Dinner: Delicious Meatloaf & Buttered Garlic
Deserts: Ice Cream Chocolate chips
Snacks: Maple Butter Fat Bombs
Monday
Breakfast: Bacon and Scrambled Eggs
Lunch: Spicy Chicken Soup
Dinner: Delicious Meatloaf & Buttered Garlic
Deserts: Ice Cream Chocolate chips
Snacks: Cheesy Pepperoni Bites
Tuesday
Breakfast: Cheese Casserole
Lunch: Chicken Bacon Soup
Dinner: Kale N' Salmon Salad
Deserts: Maple Butter Fat Bombs
Snacks: Cashew Coffee Smoothie
Wednesday
Breakfast: Veggie Smoothie
Lunch: Butter Avocado Fat Bomb
Dinner: Salmon with Garlic
Deserts: Buttered Chocolate
Snacks: Coco Yogurt & ¼ cup of Strawberries
Thursday
Breakfast: Almond and Butter Muffins
Lunch: Walnut N' Avocado Salad
Dinner: Beef N' Taco
Deserts: Cinnamon Fat Bombs
Snacks: Parmesan Bites
Friday
Breakfast: Cinnamon Nutmeal
Lunch: Wrapped beef lettuce
Dinner: Spicy Beef with Avocado Casserole
Deserts: Buttered Walnut
Snacks: Almond and Butter Muffins
Saturday
Breakfast: Eggs Quiche
Lunch: Spicy Beef with Avocado Casserole
Dinner: Mushrooms Pizzas
Desert: Buttered Walnut
Snacks: Peanut Butter Bombs
Week 5
Sunday
Breakfast: Mozzarella N' Spinach Bake
Lunch: Egg with Tuna Salad
Dinner: Delicious Green Peppers
Deserts: Maple and Coconut Fat Bombs
Snacks: Cheesy Bites
Monday
Breakfast: Bacon and Scrambled Eggs
Lunch: Buttered Broccoli Soup
Dinner: Stuffed Pork & Parmesan N' Roasted Broccoli
Deserts: Maple and Coconut Fat Bombs
Snacks: Almonds Salad
Tuesday
Breakfast: Mozzarella N' Spinach Bake
Lunch: Chicken Casserole
Dinner: Delicious Green Peppers
Deserts: Lime and Spinach Smoothie
Snacks: Cucumber slices with Guacamole
Wednesday
Breakfast: Asparagus Green Smoothie
Lunch: Chicken Breast Avocado Rolls
Dinner: Spinach Salad and creamy Dressing
Deserts: Almond Cookies
Snacks: Spicy Turnip Fries
Thursday
Breakfast: Scrambled Eggs
Lunch: Egg with Avocado Salad
Dinner: Cheesy Zucchini
Deserts: Lemon cake and Lemon icing
Snacks: Coconut Cucumber Smoothie
Friday
Breakfast: Green Omelet
Lunch: Meatball Quickie
Dinner: Bacon Cheesy Brussels
Deserts: Almond Cookies
Snacks: Butter Pumpkin Fat Bombs
Saturday
Breakfast: Buttered Peanut Pancakes
Lunch: Sirloin Steak Salad
Dinner: Pork Stir Fry
Deserts: Creamy Chocolate Pudding
Butter Cashew Fat Bombs
Week 6
Sunday
Breakfast: Tasty Sausages Egg
Lunch: Spinach-Feta Salad
Dinner: Beefy Chili
Deserts: Almond Cookies
Snacks: Ginger Blueberry Smoothie
Monday
Breakfast: Coco Yogurt with ¼ cup of strawberries and ½ cup of almond
Lunch: Deli spinach
Dinner: Salsa Salad
Deserts: Almond Cookies
Snacks: Tasty Sausages Egg
Tuesday
Breakfast: Coconut Banana Smoothie
Lunch: Beefy Chili
Dinner: Buttered Shrimp
Deserts: Cheesy Lemon Fat Bombs
Snacks: Cheesy Stuffed olives
Wednesday
Breakfast: Slices of Bacon (Sugar free)
Lunch: Buttered Shrimp
Dinner: Grilled Salmon & Cheesy Spaghetti Squash
Deserts: Coconut Orange Smoothie
Snacks: Cheesy Lemon Fat Bombs
Thursday
Breakfast: Breadless Quiche
Lunch: Chicken Casserole
Dinner: Mushrooms Pizzas
Deserts: Brownie Chocolate Cheesecake
Snacks: Pepperoni Bites
Friday
Breakfast: Chia Seeds Smoothie or Almond Chocolate Smoothie
Lunch: ¼ cup Blueberries & Breadless Quiche
Dinner: Cauliflower Rice & Wrapped chicken with Bacon
Deserts: Chocolate Bite Cookies
Snacks: Cucumber with Tuna Salad
Saturday
Breakfast: Avocado with Honeydew Smoothie
Lunch: Mushrooms Pizzas
Dinner: Parmesan Bites & Garlic Bacon Burgers
Deserts: Brownie Chocolate Cheesecake
Snacks: Butter Avocado Fat Bomb
Week 7
Sunday
Breakfast: Bacon Stuffed Avocados
Lunch: Spicy Chicken Soup
Deserts: Creamy Pistachio
Snacks: Avocado Deviled Eggs
Monday
Breakfast: Coco Yogurt & ¼ cup of sliced cherry tomatoes
Lunch: Tomato Casserole & Spicy Chicken Soup
Dinner: Cherry Salad
Deserts: Chocolate Cream
Snacks: Vine Cheese Dressing & ½ cup of sliced Almonds
Tuesday
Breakfast: Cinnamon Nutmeal
Lunch: Chicken Bacon Soup
Dinner: Avocado Pesto with Nuts
Deserts: Creamy Pistachio
Snacks: Avocado Deviled Eggs
Wednesday
Breakfast: Cinnamon Nutmeal
Lunch: Avocado Pesto with Nuts & Parmesan Bites
Dinner: Cilantro with Creamy Veggie Soup & Sour cream
Deserts: Chocolate Cream
Snacks: Almonds Salad
Thursday
Breakfast: Almond Spinach Smoothie
Lunch: Cheese Salad
Dinner: Stuffed-Ricotta with Eggplant
Deserts: ½ cup of blueberries & Coconut Cream
Snacks: Buttered Chocolate
Friday
Breakfast: Cheese Casserole
Lunch: Delicious Bacon Salad
Dinner: Spicy Turnip fries with Turkey Burger & Garlic Aioli
Deserts: Maple and Coconut Fat Bombs
Snacks: Coconut Cucumber Smoothie
Saturday
Breakfast: Butter Avocado Fat Bomb
Lunch: Cheese Casserole
Dinner: Meat Pepperoni
Deserts: Cheesy Pumpkin Donut
Snacks: Coco Yogurt with Cinnamon
Week 8
Sunday
Breakfast: Bacon and Scrambled Eggs
Lunch: Buttered Broccoli Soup
Dinner: Spicy Beef with Avocado Casserole
Deserts: Buttered Chocolate
Snacks: Cheesy Jalapeno
Monday
Breakfast: Chia Seeds Smoothie
Lunch: Tasty Bacon & Broccoli Cheese
Dinner: Feta and Avocado Salad
Deserts: Creamy Macadamia Fat Bombs
Snacks: Celery sticks & Basil Italian Dressing
Tuesday
Breakfast: Breadless Quiche
Lunch: Spicy Beef with Avocado Casserole
Dinner: Stuffed Mushrooms Soup
Deserts: Buttered Chocolate
Snacks: ½ cup of strawberries & ½ cup of pecans
Wednesday
Breakfast: Spiced Kale Nut Smoothie
Lunch: Breadless Quiche
Dinner: Cheese N' Pork
Deserts: Blueberries Cheesecake Fat bombs
Snacks: Vine Cheese Dressing & ½ cup of sliced bell peppers
Thursday
Breakfast: Almond and Butter Muffins
Lunch: Meatball Quickie
Dinner: Mushrooms Pizzas
Deserts: Choc Mug Cake
Snacks: Blueberries Cheesecake Fat bombs
Friday
Breakfast: Buttered Peanut Pancakes
Lunch: Cheese N' Pork & Cabbage Slaw
Dinner: Kale N' Salmon Salad
Deserts: Lemon cake and Lemon icing
Snacks: Almond and Butter Muffins
Saturday
Breakfast: Eggs Quiche & Hollandaise Sauce
Lunch: Mushrooms Pizzas
Dinner: Delicious Meatloaf & Cauliflower Dish
Deserts: Ginger Blueberry Smoothie
Snacks: Peanut Butter Bombs
Special Recipes
Marinara Sauce
Garlic Aioli
Homemade Mayonnaise
Hollandaise Sauce
Alfredo Sauce
Vine Cheese Dressing
Parsley Dressing
Basil Italian Dressing
Ketogenic ingredients List
Commonly Used Net Carb In Recommended Foods
Measurement Conversion Tables
Conclusion
Resources
Introduction
The advice on weight loss has always been to reduce calorie intake, manipulation of the consumption of calorie and to manage the intake of the three essential macronutrients such as carbohydrates, fats, and proteins to control the weight loss.
Simply define, Ketogenic diets are groups of high fats, moderate protein and low carbohydrates diets or high protein, moderate fats and low carbohydrates. In another word, ketogenic refers to the increase in the production of ketone in the body.
What are ketones?
Ketones are acidic by-products that are formed during the break down of fats into the fatty acids by your liver.
The Ketogenic diets were developed by Johns Hopkins Pediatric Epilepsy Center and Dr. R.M. Wilder of the Mayo Clinic in 1920 to take care of the children with hard seizures. The ketogenic diets were developed in such a way to act like biochemical changes that occur when on fasting, and such changes are dehydration, acidosis, and ketosis. This diet is all about intake of 10-15 grams of carbohydrates for every day, 1 gram of protein for every 1 kilogram of your bodyweight and rest of the calories to be taken from the fats.
Medically it has been discovered that carbohydrates especially those in high glycemic are some of the reasons why you can gain weight. Carbohydrates foods would metabolize into glucose, and glucose is a form of sugar that acts as the source of energy for the body, and it is burning faster during energy. According to the medical research, it is possible for the body to break down glycogen which is the combination of water and glucose and fats to get energy, but our bodies prefer to get from those foods from the high glycemic index carbohydrates diets.
Carbohydrates have been known to be the major cause of weight gain. How did the dietitian arrive on this? The increase on the consumption of foods that are high in glycemic index carbohydrates makes the blood sugar levels to have fluctuation, because of the quick and fast absorption into the bloodstream and often lead to production of excess insulin and this is where the journey begins.
What is insulin?
Insulin is a hormone that controls, regulates the blood glucose levels and the maintenance of the energy of the body that increases the body weight. It the excess amount of glucose in your bloodstream that causes the excess secretion of insulin, and this insulin lead to the storage of the too much glucose in the body. This excess of glucose in the body can either be glycogen in the liver and muscle cell or excess fat in the fat cells.
The major objective of the ketogenic diets is to reduce the excess production of insulin by seriously decreasing the intake of carbohydrates while making the fats and proteins to supplements the energy body required.
Not only did ketogenic diets reduce the production of insulin, but it also induces the state of ketosis. However, ketosis is a situation where the rate of formation of ketones that are produced break down fats into fatty acids by the liver is higher than the rate at which the tissues oxidize them. Ketosis is a secondary state of fat break down, and it is a side effect of low carbohydrates diets.
Though prolong period of fasting can also produce ketosis, likewise is deliberately taken up the ketogenic diets which is low carbohydrates, medium proteins, and high fats. In another word, ketogenic diets can be used to induce ketosis deliberately. ketosis is an excellent form of energy that does not require insulin as the fats that are deposit in the body are easily burns.
Ketogenic diets are developed in such a way that your body will firstly exhaust its glucose and then switch to burning the fat deposited.
This book will give you the privileges and easy way to access different ketogenic diet for every day, 7 days, 14 days, 21 days, 28 days, 35 days 42 days, 49 days and 56 days.