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purposesonly.

TableofContentsFOREWORD

PARTONE

WhatisKetoDiet?

TheKetoFluandhowtoavoidit.

GettingintoKetosis.7EasySteps

PARTTWO

The14-DayMealPlan

WEEKOneMealPlanandShoppingList

WEEKTWOMealPlanandShoppingList

PARTTHREE

7TheMostUsefulNuts

AllowedProductsonKetoDiet

ProhibitedProductsonKetoDiet

7MainProductsforKetoLifestyle

MeasurementConversionTableLiquidVolumeEquivalentsOvenTemperaturesWeight

PARTFOUR

THERECIPES

CHAPTERONESmoothiesMorningFruitSmoothieInvigoratingBananaSmoothieSmoothiewithChiaSeedsandGojiBerriesFruitAvocadoSmoothieforDesireSpicyTomatoSmoothiewithPumpkinSeedsDetoxEffectSmoothiewithBeetrootandAvocadoChocolateandNuttySmoothies

CHAPTERTWOBreakfastKetoTacoKetoOmeletwithGoatCheeseandSpinach

ChickenandCheeseQuesadillaVegetarianScrambleBurgerwithGuacamoleandEggStuffedAvocadoOmeletwithMushroomsandGoatCheese

CHAPTERTHREEFatBombsNeapolitanFattyBombsChocolate-CoconutFatBombswithAlmondsSpicyFatBombsCoffeeFatBombsAlmondCoconutFatBombsPumpkinFatSpiceBombsCheeseFatBombsinBacon

CHAPTERFOURSaladsVegetableSaladwithBaconandCheeseSaladwithChickenBreastandGreensSalmonSaladSimpleCabbageandEggKetoSaladLightPeaandGreenOnionSaladKeto-SalsawithAvocadoandShrimpsKetoSaladTaco

CHAPTERFIVESnacksQuickKetoBreadEnergyKetoBarswithNutsandSeedsLow-CarbFlaxBreadKetoMiniPizzaBakedEggswithHamandAsparagusEggplantKetoChipsCheeseKetoSticks

CHAPTERSIXLunchChickenKetoNuggetsChampignonKetoBurgerNourishingBeefSoupKetoCheeseburgerwithBaconSpicyKetoSoupwithMushroomsGreekKetoMoussakaAlmondPancakeswithShrimpandCheese

CHAPTERSEVENDinnerBakedHalibutCheeseBreadedTandooriChickenLegsBakedEggplantwithCheeseShrimpandZucchiniwithAlfredoSauceChickenBreastsinaGarlic-CreamSauceSalmonFilletwithCreamSauceBeefCasserolewithCabbageandCheese

CreamySpinachFriedCodwithTomatoSauceBraisedBeefinOrangeSauceMeatloafKetoChiliBeefCroquetteswithSausageandCheeseEggplantwithBacon

CHAPTEREIGHTDessertsCheesecakeKeto-CupcakesChocolateswithBerriesKetoCookieswithRaspberryJamChocolateBrownieinaMugLemonBlueberryKeto-CakesChocolateKetoFudgeCheesecakeMint

CHAPTERNINEStaplesHomemadeKetoMayoHomemadeSambalSauceLowCarbKetchupDutchKetoSauceTapenadeKetoSauceMeatKetoSauceQuickPickledKetoVegetables

ADVICEFORGOINGOUTTOEAT

CONCLUSION

Copyright

FOREWORDThisbookisdedicatedtoallthosewhowanttochangetheirhabitsandlifestyle.TheCompleteKetoDietislikeopeningthedoortoanewworld.Interesting,beautifulandbright.Everydaywillbefullofnewdiscoveries.Overtime,youwillnoticehowyoubegintochange.Thisisanincrediblefeeling.Whichyouwanttofeelagainandagain.Thisbookisnotanalmanacordirectguidetoaction.Thesearerecommendationsderivedfrompersonalexperience.Iampleasedtosharethiswithyou.Juststartandyouwillsucceed,I'msure.Anyjourneybeginswiththefirststep.

Goodluck!

Iamverypleasedthatyouhavepurchasedmybook.Iamsurethatinthisbookyouwillfindeverythingthatyouarelookingforandachievingyourgoalswillbecomeeveneasierandmoreenjoyable.Ifyoulikethisbookfeelfreetoleaveyourfeedbackorwishonthesite.Iwillreaditandtrytodoeverythinginmypower.

PARTONEFoodssuchasmeat,fish,eggs,butter,nuts,healthyfats,

avocadosandvegetablesthatarelowincarbohydratesshouldmakeupthebulkofyourdiet

WhatisKetoDiet?

Ketodiet(Ketogenicdiet)thisisalow-carbdietwithahighpercentageoffatinthediet,inwhichthebodyproducesketonesintheliverandusesthemasenergy.

Initiallythemainmostfamiliarandaccessiblesourceofenergyforourbodyisglucose.Whenyoueatsomethinghighincarbohydrates,ourbodyprocessesthemintoglucose,whichincreasesthebloodsugarandforitsstabilizationandthedistributionofglucoseinthecellsofthebody,thepancreasproducesinsulin.Glucoseisthesimplestmoleculeinourbodythatisconvertedandusedasenergy,soitwillbechosenoveranyothersourceofenergy.Insulinisproducedtoprocessglucoseinthebloodbymovingitthroughoutthebody.Sinceglucoseisusedasanenergysource,yourfatsarenotneededandthereforeaccumulate.Typically,inanormal,highercarbohydratediet,thebodywilluseglucoseasthemainformofenergy.Byreducingcarbohydrateintake,thebodyisinducedintoaconditionknownasketosis.Ketosisisanaturalconditionofourbody,whichstartswithalowcontentofglucoseinthediet.Withhim,thebodyproducesketones,splittingfattyacids,toprovideuswithasufficientlevelofenergy,nutritionofbraincellsandorgans.Themaingoalandultimategoalofketodietsistoswitchustothestateofketosis.Itisimportanttounderstandthatitdoesnotstartwithalow-calorieintake,butwithalowcarbohydratecontentinthediet.Ourbodiesareincrediblyadaptive-assoonastheylackglucose,theyeasilyswitchtoketosisandbegintousefatsasthemainsourceofenergy.Theoptimallevelofketonesandlowbloodsugarlevelsgiveusalotofadvantages:fromageneralimprovementinhealthandadecreaseinthepercentageofsubcutaneousfat,toanincreaseinmentalconcentration,energylevelandvitality.

Aketo-dietimpliesahighfatcontent,amoderateproteincontentandaverylowcarbohydratecontent.Nutrientintakeshouldbeabout70%fat,25%proteinand5%carbohydrates.

BenefitsofKetoDietThereareanumberofmanybenefitsofketodiets:fromlosingweightandincreasingenergylevelstoimprovingvariousmedicalhealthindicators.Belowyouwillfindalistofthemainbenefitsyoucangetfromtheketogenicdiet.

-WeightlossTheketogenicdietswitchesyourbodytousefatasthemainsourceofenergy,sowithacaloriedeficit,yourbodyismorelikelytopinchandburnyourfatlayer.Firstofall,thisisduetotheconstantlevelofsugarinthebloodand,asaresult,thelackofinsulinemissions.Studiesshowthatinthelongtermketodietismuchmoreeffectiveforlosingweightthananycounterparts.

-SugarcontrolAswrittenabove,duetothealmostcompleteabsenceofcarbohydratesinthediet,youalwaysmaintainanevenlevelofsugarinthebloodanddonotcausesignificantinsulinemissions.Thismakestheketodietagreatsolutionforpreventingandeventreatingdiabetes.

-MentalfocusAhighintakeoffattyacidsandtheabsenceofsugarjumpsinthebloodisanexcellentmethodtoincreaseconcentrationforalongperiodoftimeandtoimprovethefocusofattention.Manypeoplenoticesignificantimprovementsinmentalactivityaftertwotothreeweeksonaketodiet.

-IncreasedenergyandappetitecontrolFatsareagoodsourceofenergythathelpsusfeelfreshandenergeticthroughouttheday.Inaddition,high-fatfoodsareverysatisfying,andifyouwanttoloseweight,itwillbemucheasiertosticktotherequiredlevelofcaloriesandcontrolyourappetite.

-LowercholesterolandpressureAketogenicdietisaneffectivemethodofreducing“bad”cholesterol,andbyreducingweight,whichusuallyoccursonaketodiet,bloodpressureisnormalized.

-InsulinresistanceInsulinresistanceaviolationofthemetabolismofinsulinintheblood.Inparticular,thepancreasbeginstoproducemoreinsulinforthedistributionofglucoseintocellsthanisnecessaryforahealthyperson.Elevatedplasmalevelsofinsulincancauseoverweightand

type2diabetes.Atypicalreasonfortheoccurrenceofsuchadiseaseisadietwithahighcontentofcarbohydratesand,asaresult,constantjumpsinbloodsugarlevels.

-AcnetreatmentThosewhohaveswitchedtoaketogenicdietalmostalwaysnoticeimprovementsintheirskincondition.Studiessuggestthatacneisoftencausedbymalfunctionsinglucosemetabolismanditsincreaseddietaryintake.Also,adecreaseinthelevelofconsumptionofdairyproducts(inparticular,lactose)inalmost100%ofcaseshasapositiveeffectontheconditionoftheepidermis.

TheKetoFluandhowtoavoidit.

Ketofluisnotavirusthatinfectsonlythosewhodecidetotryaketogenicdiet.Thisisthebody'sresponsetocarbohydraterestriction.Themostcommonsymptomsofketo-fluarecravingforsugar,dizziness,irritability,fogintheheadandpoorconcentration,stomachpain,nausea,cramps,musclesorenessandinsomnia.Toavoidthis,followthesesimplerules:

1.Drinkmorewater(withapinchofunrefinedsalt).Hydrationisvital,especiallywhenyouareonaketogenicdiet.Ifduringaketodietyoudonotdrinkenoughwater,youcaneasilydehydrateandexperiencesideeffects.

2.Supplementyourdietwithsodium,potassiumandmagnesium.Togetenoughpotassium,addavocadosandleafygreenssuchasspinachtoyourdiet.Addalittlecrudesalttoeachmealandtowatertoreplenishsodiumlevels.Magnesiumisanotherimportantmineralthatcansignificantlyeaseyourtransitiontoketosis.Althoughyoudonotlosemagnesium,whilelimitingcarbohydrates,itisimportanttohelpyoupreventandeliminatecramps,improvesleepqualityandincreaseinsulinsensitivity.Simplyaddpumpkinseeds,almondsandspinachtoyourdiet.

3.Eatmorefat.Tohelpyourbodyadapt,eatmorefat.FatprovidesAcetyl-CoAlivercells,whichtheycanusetomakeketones.

4.Inthemorning,doexerciseswithlowintensity.Whenyouwakeup,fillthebottlewithwaterandapinchofsalt,andgoforawalk.Thewalkshouldbeatapacewhereyoucaneasilytalkwithoutgasping.Itisdesirabletowalkaboutanhour.Asyoucontinuewalking,youshouldfeelbetterandbetterandmoreandmoreawake.Thisisaformoflowintensityexercisethatwillhelpincreasefatburning,andyouwillnothavetosufferfromketoflu.

5.Relievestressthroughmeditation.Whenyoustartaketogenicdiet,youmaybetenserandmoreirritablethanusual.Thisisduetothefactthatyourcortisollevelsareslightlyhigherthanusual.Tohelpreducecortisollevelsandimproveoverallwell-being,itisbesttododailymeditation.

Everyday,for15minutes,justsitsilently,inhalingandexhalingslowlyanddeeply.Thepurposeofmeditationisnottobethoughtless,soasnottobedistractedbythethought,buttoconcentrateonbreathing.Thisishowyoutrainyourmindsothatlifeislessstressful.

6.Agoodsleepisthekeytosuccess.Anotherwaytoreducestresslevelsistoensuregoodsleep.Goodsleepisespeciallyimportantforketogenicdiets.Withoutthis,cortisollevelswillincrease,whichcomplicatesketo-fluandketo-adaptation.Sleepatleast7-9hourseverynight,andifyoufeeltiredinthemiddleoftheday,liedownfor30minutesormeditate.Tofallasleepfasteratnight,turnoffalllights(includingthephone)atleast30minutesbeforeyougotobed.Thiswillhelpyoutranslateyourmindfromworkmodetosleepmode.

GettingintoKetosis.7EasySteps

Enteringthestateofketosisisquitesimple,butatfirstglanceitmayseemcomplicatedandconfusing.Hereiswhatyouneedtodoinorderofimportance:

1.Limityourcarbohydrates.Mostpeopletendtofocusonlyonpurecarbohydrates.Ifyouneedgreatresults,limitthem.Trytostaybelow20gramsofpurecarbohydratesandbelow35gramsofcarbohydratesperday.

2.Limitproteinintake.Toomuchproteincanleadtolowerlevelsofketosis.Idealforweightloss-between0.6gand0.8gproteinperpoundofleanbodymass.

3.Stopworryingaboutfat.Duringtheketogenicdiet,fatisthemainsourceofenergy-somakesureyoufeedyourbodyenough.Beingonaketodiet,youdonotloseweightbecauseofhunger.

4.Drinkwater.Trytodrinkabout1gallon(3.8liters)ofwaterperday.Ithelpsnotonlytoregulatemanyvitalbodyfunctions,butalsotocontrolhungerlevels.

5.Stopsnacking.Weightlosstendstoimprovewhenyouhavelessinsulinsplashesduringtheday.Unnecessarysnackscanstoporslowdownweightloss.

6.Startfasting.Thiscanbeagreattoolforraisingketonesthroughouttheday.

7.Addexercise.Itisknownthatexerciseisimproving.Ifyouwanttomakethemostofyourketogenicdiet,consideradding20-30minutesofexerciseperday.Evenashortwalkcanhelpregulateweightlossandbloodsugarlevels.

Note:Alwaysbevigilantandmakesurethatyoucheckthecompositionoftheproductonthelabels.Youwilloftenfindhiddencarbohydratesinfoodsthatseemusefulduringketo.

PARTTWOOntheketogenicdiet,youcaneatvaried,satisfying,tastyand

healthy

The14-DayMealPlan

TipsbeforestartingMakepurchasesinadvanceanddonotbuyanythingthatyouwillnoteat.Someproductsmaydeteriorateifyoubuythemaweekinadvance.Inthiscase,puttheminthefreezerorbuyjust

afewdaysbeforeyoucook.Ifyouneedtotakefoodwithyoutowork,prepareitthedaybefore.

Checkthemenuplanandalwaysbereadytocooklow-carbfoods(hard-boiledeggs,crispybacon,bonebroth,mayonnaise,pesto,mustard,etc.).

Ifyoudonotliketheingredientthatispresentedinthismenu,replaceitwithanotheringredientwiththesameamountofpurecarbohydrates(beefforpork,blackberriesfor

raspberries,etc.).Monitoryourintakeofmagnesium,potassium,andsodium.Electrolytesarenecessaryforyourhealthandweightloss,especiallyduringthefirstfewdaysoftheketogenicdiet.

Thisdietplanmaynotsuityou,soyouwillneedtomakesmalladjustments.Ifyouneedlessprotein,reducetheamountofmeatandeggs.Donotworryaboutasmallexcessofprotein,itwillnotexpelyoufromketosis.Ifyouneedtoaddmorefat(orless),focusonaddingoilsand

fattyfoods.

WEEKOneMealPlanandShoppingList

DAY1Total:1650Kcal

Fat:132gProtein:88gCarb:14g

Breakfast:SpinachfrittatawithfetacheeseCoffeewith2tablespoonsofwhippedcream

Snack:1/2avocadowithsaltandpepper

Lunch:1/2cupsimpleeggsalad(eggs,mayonnaise,alittlemustard,saltandpeppertotaste)4leavesoflettuce2slicesoffriedbacon

Snack:24rawalmondnuts

Dinner:170gramsofgrilledchicken3/4cupcasserolewithcauliflower2cupschoppedlettucesalad2tbsp.ofCaesarsaladdressing(withoutsugar)

Dessert:2squaresofdark90%chocolate

***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.

DAY2Total:1636Kcal

Fat:126gProtein:88gCarb:18.5g

Breakfast:SpinachfrittatawithfetacheeseCoffeewith2tablespoonsofwhippedcream

Snack:5sticksofcelerywith2tbsp.spoonsofalmond

Lunch:2cupschoppedlettucesalad2tbsp.ofCaesarsaladdressing(withoutsugar)1cupofslicedchickenmeat

Snack:1/2halfavocadowithsaltandpepper

Dinner:1Italiansausage,cookedandsliced1cupboiledbroccoli1pieceofbutter2tbsp.ofgratedParmesancheeseorotherhard

DAY3Total:1512Kcal

Breakfast:2cheesefritters2pcs.friedbaconCoffeewith2tbsp.ofwhippedcream

Snack:2piecesofcheese

Lunch:1Italiansausage,cookedandsliced3/4cauliflowercasserole

Snack:1cupofbonebroth

Dinner:1.5(oneandahalf)cupsofpumpkinpastawithmincedmeatandspicysauce)2cupsrawspinach1tbsp.Ranchsauce(withoutsugar)

Dessert:2squaresofdark90%Chocolate

DAY4Total:1386Kcal

Breakfast:SpinachfrittatawithfetacheeseCoffeewith2tbsp.ofwhippedcream

Lunch:1.5(oneandahalf)cupsofpumpkinpastawithmincedmeatandspicysauce

Snack:1cupofbone

Dinner:1/2cupanti-pastasalad4meatballsfromdriedtomatoesandfetacheese2cupsrawspinach(14calories,nofat,1gcarbohydrate,2gprotein)1tbsp.Italiandressing(withoutsugar)

DAY5Total:1649Kcal

Breakfast:2cheesefritters2pcs.friedbaconCoffeewith2tbsp.ofwhippedcream

Lunch:1/2cupanti-pasta4meatballsfromdriedtomatoesandfetacheese

Snack:5sticksofcelerywith2tbsp.almond

Dinner:1Cubanpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddar

Dessert:2squaresofbitter90%Chocolate

DAY6Total:1604Kcal

Breakfast:3eggs(scrambleorfriedeggs)1tspoils2pcs.friedCoffeewith2tbsp.ofwhippedcream

Snack:24piecesofraw

Lunch:1Cubanfryingpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddarcheese

Dinner:1.5cupsofpumpkinpastawithmincedmeatandspicysauce2cupsrawspinach1tbsp.ranchsauce(withoutsugar)

DAY7Total:1609Kcal

Breakfast:2cheesefritters2pcs.friedCoffeewith2tbsp.ofwhippedcream

Snack:2slicesofcheese

Lunch:1/2cupanti-pastasalad4meatballsfromdriedtomatoesandfetacheese

Dinner:1Cubanpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddarcheese

Dessert:2squaresLindt90%Chocolate

WEEKTWOMealPlanandShoppingList

DAY1Total:1752Kcal

Fat:144gProtein:89.2gCarb:18.3g

Breakfast:1.5oz.Blackberry,raspberryorstrawberry;freshorfrozen1oz.Almondpowder4oz.Coconutmilk

Snack:1/2avocadowithsaltandpepper

Lunch:6.3ozCannedtuna3.5ozCrispySalad2Boiledeggs1onion,lemonjuiceSaltandhomemademayonnaise,totaste

Snack:24rawalmondnuts

Dinner:2Largedomesticeggs2.8oz.frozenspinachOptional:crispybaconpate,hampate,orsmokedsalmon3.5oz.Avocado1tbsp.Oliveoil

DAY2Total:1615Kcal

Breakfast:Omeletwith4oz.slowcookedmeat2.5oz.Cabbage

Snack:5sticksofcelerywith2tbsp.spoonsofalmond

Lunch:1/2Avocado3.5oz.Crispysalad,1/2onion2Hardboiledeggs

Dinner:6ozporkchops,grilled4ozasparagus,grilled2tablespoonsofgratedParmesancheeseorotherhard

DAY3Total:1465Kcal

Breakfast:1Largeegg3.5oz.Homemadeham5.5oz.Stewedspinach5.5oz.Blackberry

Snack:2piecesofcheese

Lunch:7oz.Shrimp,fried2.5oz.Freshspinachorothergreens1oz.Greenorblackolives

Dinner:5.5oz.Slowcookedmeat9oz.Crispytomatosalad

Dessert:2squaresofdark90%Chocolate

DAY4Total:1670Kcal

Breakfast:3Scrambledeggswithabunchofonions1oz.Baconorham3oz.Mushrooms2.5oz.Cherrytomatoes3oz.Stewedspinach,toenhancemagnesium

Lunch:5.5oz.Slowcookedmeat3oz.Crispgreens,anyone

Snack:1cupofbone

Dinner:7oz.Largetroutorsalmonfillet,fried7oz.Greenbeans,fried

DAY5Total:1544Kcal

Fat:127gProtein:69.4gCarb:17g

Breakfast:2Scrambledeggswithabunchofonions2oz.Baconorham1/2Avocado2.5oz.Cabbage

Lunch:QuickAvocadoSalad:1/2Avocado3.5Crispysalad2Hardboiledeggs1Mediumonion

Snack:5sticksofcelerywith2tbsp.almond

Dinner:5.5oz.Slowcookedmeat9oz.Crispytomatosalad1/4cupcrushedcheddarDessert:2squaresofbitter90%Chocolate

DAY6Total:1683Kcal

Breakfast:1.5oz.Blackberry,raspberryorstrawberry;freshorfrozen1oz.Almondpowder4oz.Coconutmilk

Snack:24piecesofraw

Lunch:Quickchickensalad:5.5oz.Cookedchickenthighs3.5oz.Crisplettuce,onion2Hardboiledeggs

Dinner:3.5oz.Bakedsalmonortrout,fillet6.5oz.Steamedbroccoli

DAY7Total:1788Kcal

Breakfast:2Largeeggs(anypreparation)1oz.Baconorham1/2Avocado5.5oz.Stewedspinach2.5oz.Freshberries

Snack:2slicesofcheese

Lunch:Avocado,BaconandSpinachSalad:2oz.Homemadebacon3.5oz.Freshspinachorothergreens7oz.Avocado

Dinner:6ozPorkchops,grilled7ozAsparagus,grilled2tbsp.GratedParmesancheeseorotherhardDessert:2squaresLindt90%Chocolate

PARTTHREEKetogenicdietsignificantlyincreasesinsulinsensitivityandleadstothelossofexcessfat,whichallowsyoutoeffectively

dealwithtype2diabetesandprediabetes

7TheMostUsefulNuts

AllowedProductsonKetoDiet

Whitecabbage

Broccoli

Cauliflower

Brusselssprouts

Chinesecabbage(salad)

Greenlettuceleaves

Celerystalks

Greenbeans

Zucchini

Cucumbers

Tomatoes(veryfew)

Greenery

Mushrooms

Seafood

Cheese

Cottagecheese

Butter

Vegetableoils

ProhibitedProductsonKetoDiet

Theseareallfoodshighincarbohydratesorsugars.

SugarCandy,chocolate,icecreamDesserts,pastries,cookies,waffles,etc.Preserves,jamsDriedfruitsCerealsBreadPastaFruitsPowdereddrinksCrabsticksandmeat(imitation)SodaSweetdairyproductsStarchPotatoes,beetsandotherstarchyvegetablesBeerProductsonfructoseandsorbitolMilkJuicesThenutsBranLegumesSunflowerseedsHoney

7MainProductsforKetoLifestyle

So,asyoualreadyunderstood,themainfoodintheketogenicdietisfat,whichshouldmakeup75%ofthediet.Theseare,ofcourse,themostbeneficialvegetableoils(olive,coconut),nuts,fattyfish,cheesesanddairyproducts.

Proteinsshouldaccountfor20%ofthediet.Theyneedtogetfromdifferenttypesofmeat,eggs,mushrooms.Itisimportantthatmeatproductsshouldnotbeprocessed(sausageandsausagescontainsugar).Alongwithproteinsyouneedtorememberaboutfiber,becauseitisveryimportantforagoodmetabolism.Onketodietallowedanygreenvegetables,aswellastomatoes.

Carbohydratesshouldbenomorethan5%ofthediet,andtheycertainlymustbe"useful"andlight.Theseare,firstofall,berriesandfruitswithlowsugarcontent.Bytheway,aboutsugar:it(aswellasanyflourand,alas,pasta)willhavetobeabandonedaltogether.Thesameappliestoanyalcoholandsugarydrinks.

Note:despitethelackofrestrictionsoncalories,staywithinyourdailyallowance.Ifyoueat4000kcaldaily,eventhemosteffectivedietwillnotbringresults.

Beforechoosingsuchadietforyourself,besuretoconsultwithyournutritionist:ketorationandanyotherlow-carbdietsaredangerousforanyonesufferingfrommetabolicdisorders.

MeatSinceketodietisalow-carbdiet,meatisthemostwelcome"guest"inthisnutritionalsystem.Eatbeef,veal,rabbit,andevenporkinsmallquantities:allofthesefoodscontainalotofproteinandanimalfats,whicharesupposedtobethebasisofyourdiet.

FishFish,likemeat,fitsperfectlyintoacarbohydrate-freediet.The"favorites"ofketodietarefatsalmon,salmon,tunaandherring.Thisfishisincrediblyhealthy,asitcontainsalotofimportantvitaminsandminerals.

ChickenWeallknowthatdisheswithleanchickenformthebasisofanydietaimedatlosingweight.So,withketodiet:chickenisanindispensableproductthatcontainsalotofproteinanddoesnotcontaincarbohydrates.Inaddition,itisalwayseasyandpleasanttocook.

ZucchiniZucchiniisaverylow-calorie(about17kcalper100g)product,andthereforeitisrecommendedtoaddittothedietonanydiet.ItisrichinvitaminsAandC,carotene,andpotassium.Low-carbdietsareknowntoinevitablyleadtodigestiveproblems,butzucchinihelpsspeedupmetabolismandnormalizemetabolism.

AvocadoAlow-carb,high-fatdietissimplyunimaginablewithoutavocado.Thisproductissupersaturatedwithhealthyfats,vitaminsandminerals,withoutwhichbothahealthydietandadietwouldbeinadequate.

ShrimpTheseseafoodsarerichiniodineandotherbeneficialtraceelements,aswellasvitaminsA,D,E.Shrimpsaregreatforadiet,andforketo-nutrition-especiallybecausetheycontainvaluableproteinandbeneficialOmega3acids.

EggsEggsarethemostbalancedsourceofproteinandhealthyfats.Besuretoincludetheminyourdiet,observingtheketodiet,sincethisproductnotonlyfitswellintothelow-carbconceptofthediet,butalsocontainsalotofhealthymicroelementsandvitamins.

USSTANDARTOUNCES

USSTANDARTTBSP

USSTANDARTTSP

METRIC

1/2fl.oz 1Tbsp 3tsp 15ml

1fl.oz. 2Tbsp 6tsp 30ml

MeasurementConversionTable

LiquidVolumeEquivalents

OvenTemperatures

Weight

PARTFOUR

THERECIPESAketogenicdietcanhelpyoulosemoreweightthanalow-fat

diet.However,yourarelyexperiencehunger

CHAPTERONESmoothies

MorningFruitSmoothiePrep.time:5minutes/Cooktime:5minutes/Serves1

1Banana2Kiwi4oz.Frozenraspberries10Hazelnuts1tbsp.Flowerhoney

1.Mixthefruitsinablendertoapuree,pre-cutintocubes,exceptraspberries.

2.Beatthenutsinablender(sothatsmallcrumbremains).

3.Pourthesmoothieintoaglass,stirinhoney,sprinklewithnuts,mix.

PERSERVINGCalories:656.Fat:34g.Protein:13g.Carbs:77

InvigoratingBananaSmoothiePrep.time:5minutes/Cooktime:5minutes/Serves2

1banana17fl.oz.Almondmilk2tbsp.Almondoil6prune1tsp.Cinnamon

1.Inablendermixwithmilkandalmondoil,prunes,cinnamonandbanana.Pourinto2bottlesandputinarefrigerate.

2.IfyouarelookingforadrinkPerfectlystoredintherefrigeratorfor2day

SmoothiewithChiaSeedsandGojiBerriesPrep.time:5minutes/Cooktime:5minutes/Serves4

12fl.oz.Milk7fl.oz.Yoghurt2cupBlueberry2tbsp.Honey1tbsp.Gojiberry1tbsp.Chiaseed

1.Everythingisextremelysimple.

2.Placeallingredientsinabowlandgrinduntilsmooth.

3.Servegarnishedwithfreshberries.

FruitAvocadoSmoothieforDesirePrep.time:5minutes/Cooktime:5minutes/Serves1

4oz.Apricot1Apple4oz.Strawberry4oz.Fig1Avocado1Mango

1.Aphrodisiacsareneededhere:makeamixtureofapricot,apple,strawberry,fig,avocadoandmango.

2.Putinaglass.

SpicyTomatoSmoothiewithPumpkinSeeds

Prep.time:5minutes/Cooktime:10minutes/Serves4

2oz.Celerystalk1Beetroot1Carrots2Tomatoes2garlic,cloves¼tsp.Curry¼tsp.Turmeric¼tsp.Cumin2oz.Peeledpumpkinseeds

1.Pureallinablender,pre-cuttheingredientsintocubes.

*Insteadoftomatoes,youcanusetomatojuice.

DetoxEffectSmoothiewithBeetrootandAvocado

1Beetroot½Avocado1celerystalk4oz.Strawberry1AppleLemonjuicetotaste

1.Choosesmallbeetroot.

2.Washallingredients.

3.Cutintomedium-sizedpiecesandplaceinablender,beat.

ChocolateandNuttySmoothiesPrep.time:5minutes/Cooktime:5minutes/Serves2

1tbsp.Nutella1banana½cupMilk2oz.Walnuts

1.Cutthebananaintoslices,addacupofmilkandatablespoonofchocolatepasteandwalnuts(6–8pieces).

2.For1–2minutes,readytosmoothwithchocolatechips.

*Nutellacanbereplacedwithhalfameltedchocolatebar.Fromnuts,youcanusehazelnuts.

CHAPTERTWOBreakfast

KetoTacoPrep.time:10minutes/Cooktime:20minutes/Serves3

Wanttostartthedayunusual?Morningketoissuchanamazingstarttoabeautifulday.Lightandwonderfulwithalotofbrightcolorsandemotions.

8oz.Mozzarellacheese,shredded;6Eggs,large2tbsp.Butter3Baconstripes½Avocado1oz.Cheddarcheese,shreddedPepperandsalttotaste

1.Heatanovento375°F.Putthefoilonabakingsheetandspreadthebacononit.Cookitfor15-20minutes.

2.Whilebaconiscooked,put3oz.ofmozzarellainacleanpanandcookcheeseovermediumheat.

3.Waitforthecheesetoroastaroundtheedges(about2-3minutes).

4.Useapairoftongsandawoodenspoontomakeacheeseshellfortacos.

5.Dothesamewiththerestofyourcheese.

6.Cooktheeggsintheoil,stirringoccasionally.Seasonwithsaltandpepper.

7.Placeathirdoftheeggs,avocadoandbaconineachhardenedtacocasing.

8.Sprinklewithcheddarcheese.Addhotsauceandcilantroifdesired.

PERSERVINGCalories:444.Fat:36g.Protein:26g.Carbs:2.3

KetoOmeletwithGoatCheeseandSpinachPrep.time:5minutes/Cooktime:10minutes/Serves1

3Largeeggs1Mediumgreenonion1oz.Goatcheese¼Onion2tbsp.Butter2cupsSpinach2tbsp.HeavycreamSaltandpeppertotaste

1.Cuttheonionintolongstripsandfryitinoiluntilcaramelized.Addthespinachtothepanandfryalittle.

2.Removethevegetablesfromthepan.Mix3largeeggs,cream,saltandpeppertogether.

3.Pourtheeggmixtureintothepanandcookonmediumheat.

4.Assoonastheedgesoftheomeletbegintofry,addaspoonfulofspinachandonionsto1/2omelet.Sprinklewithchoppedgoatcheese.

5.Whenthetopoftheomeletisready,youcanserve.Ifyoulike,decoratewithonionsontop.

ChickenandCheeseQuesadillaPrep.time:10minutes/Cooktime:15minutes/Serves4

Forlozenges:6Eggs4oz.Coconutflour6oz.Heavycream½tsp.XanthangumPinksaltandpepper1tbsp.OliveoilforfryingForthequesadilla:4oz.Cheddarcheese,shredded8oz.Chickenbreastcookedandshredded1tbsp.Parsley,chopped(optional)

1.Mixinabowlalltheingredientsforthecakes,whiskwellandletthedoughstandfor8-10minutes.

2.Heattheoilinafryingpanovermediumheatandfrythetortillasfor2-3minutesoneachsideoruntilcooked.Setasidetocool.

3.Heatacleangriddleovermediumheat,putonetortilla,sprinklewithcheese,coverwithalidandwaituntilthecheesebeginstomelt.Thenaddchoppedchickenmeat,morecheeseandcoverwithasecondflatcake.

Whenthecheesehasmelted,removethequesadillafromthepan,cutintofourslicesandsprinklewithfreshparsleybeforeserving(optional).

NOTE:Forbestresults,usegroundcoconutflour.Thiswillhelpwiththetexture,andyoucanmakethinnercakes.Xanthangumwillhelpmakethetortillastrongandelastic.Youcansubstitutefatcreamwithunsweetenedalmondmilk.Youcanalsoreducethenumberofeggsandaddextraeggwhite.However,youwillneedtotestandadjusttheamountofflourusedtoobtainthedesiredconsistency.

VegetarianScramblePrep.time:5minutes/Cooktime:15minutes/Serves5

Therecipeiseasytopreparebuttastyavocados,tomatoesandcheeseswillliftyourspiritsandenergizeforgreatdeeds.

1lb.Tofucheese3tbsp.Avocadooil2tbsp.Choppedonion1½tbsp.Foodyeast½tsp.Garlicpowder½tsp.Turmeric½tsp.Salt1cupSpinach3Grapetomatoes3oz.VeganCheddarCheese

1.Wrapthetofuinseverallayersofpaperorclothtowels,andgentlysqueezesomewater.Putaside.

2.Inaskilletovermediumheat,frythechoppedonionin1/3tbsp.Avocadobutteruntilonionissoftandtranslucent.

3.Placethetofuinthepanandstirwellwithafork.

4.Pourtheremainingoilandsprinklewithdryseasoning.

5.Frythetofuovermediumheat,stirringoccasionallyuntilmostoftheliquidhasevaporated.

6.Addthespinach,dicethetomatoesandcheddarcheese,andcookforaminuteoruntilthespinachhasfadedandthecheesehasmelted.

7.Servehotandstoreleftoversintherefrigeratorforamaximumofthreedays.

PERSERVINGCalories:211.Fat:17.6g.Protein:10g.Carbs:4.7

BurgerwithGuacamoleandEggPrep.time:5minutes/Cooktime:10minutes/Serves1

Sometimesinthemorningyoureallywantajuicyburgerwithvariousspices.Therefore,Ihavepreparedforyouthiswonderfulrecipe.Juicymeat,cheerfulguacamole,aneggand10minutesisallyouneedtoenjoyyourfavoriteketoburgher.Everyonearoundwillwantthesame.

5oz.Groundbeef4Bacon,slices3oz.Guacamole1Egg1tbsp.Oliveoil(forfrying)½tsp.ItalianseasoningSaltandpeppertotaste

1.Inasmallbowl,mixgroundbeefwithItalianseasoning,saltandpepper.Formasmallpatty.

2.Putonacuttingboard4stripsofbaconcrosswise,cutletontop,andthenwrapbaconaroundit.

3.Heat1/2tablespoonsofoliveoilinafryingpanovermediumheat,addthecutletinbaconandfry3minutes(ormore,dependingonthickness)oneachside.

4.Addtheremaining1/2tablespoonsofoiltothepanandfrytheegg,withtheliquidyolkinside.

5.Putaguacamole,afriedeggonacutlet,and,ifnecessary,seasonwithsaltandpepper.Cutinhalfandserveimmediately.

PERSERVINGCalories:443.Fat:33g.Protein:32.5g.Carbs:2.4

StuffedAvocadoPrep.time:5minutes/Cooktime:10minutes/Serves1

1Avocado,pittedandcutinhalf1tbsp.Butter,salted3Largeeggs3slicesofbacon,cutintosmallpiecesSaltandblackpepper,totaste

1.Cleanoutmostoftheavocadopulp,leavingabout1.5cmaround.

2.Placealargefryingpanoverlowheatandaddbutter.Whilethebutterismelting,breaktheeggsintoabowlandwhiskthem,addingapinchofsaltandpepper.

3.Placebaconononesideofthepanandfryforacoupleofminutes.Ontheothersidepourtheeggmixtureandstirthemregularly.

4.Eggsandbaconshouldbeprepared5minutesafteraddingeggstothepan.Ifyoufindthattheeggsarecookedalittlebeforethebacon,removethescrambledeggsandplacetheminabowl.

5.Mixthebaconandscrambledeggstogether,andthenfilltheavocadohalveswiththemixture.

OmeletwithMushroomsandGoatCheesePrep.time:5minutes/Cooktime:10minutes/Serves1

3Largeeggs2tsp.Heavycream3oz.Choppedmushrooms1tsp.Oliveoil2oz.CrumbledgoatcheeseSeasoningtotasteGreenonionsforgarnish

1.Heatoliveoilinapan.Frythemushroomsuntilsoft,about.4minutes.

2.Whilethemushroomsarecooking,beattheeggswithheavycreamandasmallamountofseasoning.

3.Pourtheeggmixtureoverthemushroomsandcookforabout2-3minutes.

4.Addgoatcheese.Foldtheomeletinhalfandcontinuecookinguntilthecheesestartstomelt.

5.Servewithspringonionsoranothersidedishtoyourtaste.

CHAPTERTHREEFatBombs

NeapolitanFattyBombsPrep.time:10minutes/Cooktime:15minutes/Serves24

½cupButter½cupCoconutoil½cupSourcream½cupCreamcheese2tbsp.Erythritol25dropsLiquidstevia2tbsp.Cocoapowder1tsp.Vanillaextract2mediumstrawberries

1.Usingablender,mixalltheingredients(exceptcocoapowder,vanillaandstrawberry)inabowl.

2.Dividethemixturebetween3bowls.Addcocoapowdertoone,vanillatoanother,andstrawberriestothird.

3.Pourthechocolatemixtureintothemoldandplaceinthefreezerfor30minutes.Repeattheprocesswithvanillaandstrawberrylayers.

4.Nowputallfreezeforatleast1hour.

Chocolate-CoconutFatBombswithAlmonds

1cupCoconutchips3tbsp.Fatcoconutmilk3tbsp.Coconutoil(melted)½tsp.Vanillaextract4oz.Chocolatechips,nosugarApinchofsalt2oz.Keto-friendlysweetener24Almond,pieces

1.Put2tablespoonsofmeltedcoconutoil,coconutmilk,sweetener,coconutchips,vanillaextractandsaltinasmallbowl.

2.Dividethemixtureinto12servingsandplacethemonabakingsheetwithparchmentpaper.Putinthefreezerfor5minutes,thenputoneachfatbomb1-2thingsalmonds.

3.Meltthechocolatechipstogetherwith2teaspoonsofcoconutoilinthemicrowave.

4.Removethebombsfromthefreezer,poureachofthechocolatemixtureandcool.

SpicyFatBombsPrep.time:5minutes/Cooktime:15minutes/Serves12

6MCTpowder,scoops10Liquidstevia,drops1tsp.Turmeric1tbsp.BlacksesameseedsPinchChinese5SpiceBlendApinchofblackpepper½tsp.Cinnamon2½fl.oz.Warmwater

1.Mixallthedryingredientsinasmallbowl.

2.Addwarmwaterandmixuntilsmooth.

3.Spreadthemixtureevenlyover12siliconemolds,about1tbsp.loneach.

4.Putinthefridgesothatthefatbombsarewellfrozen.Alwayskeepthemfrozen,otherwisetheywillquicklymelt.

CoffeeFatBombsPrep.time:5minutes/Cooktime:30minutes/Serves12

4oz.Butter2oz.Gheebutter(melted)2oz.Heavycream1tbsp.MilktoyourtasteDoubleespresso2oz.Keto-friendlysweetenerofyourchoice1tsp.VanillaextractApinchofsalt

1.Addallingredientstoasmallfoodprocessorandwhipathighspeeduntilairy.

2.Addsweetenertotastetotaste.

3.Pourintomoldsandrefrigeratefor30minutes(ormoreifyouwish)

AlmondCoconutFatBombsPrep.time:5minutes/Cooktime:20minutes/Serves10

2fl.oz.Almondoil2fl.ozCoconutoil2tbsp.Cocoapowder2fl.ozErythritol,toyourtaste

1.Mixalmondandcoconutoilinamicrowavedish.

2.Heatthemixtureinthemicrowavefor30-45secondsandmixuntilahomogeneousmass.Adderythritolandcocoapowder,andmixtocompletethemix.

3.Pourthemassintominicupcakemoldsandrefrigerateintherefrigerator.

PERSERVINGCalories:89.Fat:9.3g.Protein:1.5g.Carbs:1

PumpkinFatSpiceBombsPrep.time:5minutes/Cooktime:10minutes/Serves9

8oz.Rawcashews4oz.Rawmacadamianuts4oz.Coconutchips3fl.oz.Pumpkinpuree2tbsp.MCToils2tsp.Cinnamon,ground2tsp.Ginger,groundNeutraloil(avocadooil)

1.Putalltheingredientsinafoodprocessorandmixtoformadough.

2.Lightlygreaseyourhandswithneutraloil,suchasavocadooil.Usingaspoon,takeabout3.5-4oz.ofthebatterintolightlyoiledhandsandformaball.Postponeandrepeattheprocess(about9"bombs"intotal).

3.Decoratefatbombswithsavorycoconutchips.

4.Suchfattybombscanbeeatenimmediately,orstoredinarefrigerator/freezer.

CheeseFatBombsinBaconPrep.time:5minutes/Cooktime:20minutes/Serves20

8oz.Mozzarellacheese4tbsp.Almondflour4tbsp.Butter,melted3tbsp.Psylliumpowder1EggSalt,totaste1tsp.Blackpepper1/8tsp.Garlicpowder1/8tsp.Onionpowder20Bacon,slices1cupoilorlard(forfrying)

1.Microwavehalfthecheesefor45-60secondsoruntilitmeltsandbecomessticky.

2.Heatthebutterinthemicrowavefor15-20secondsuntilcompletelymelted,thenmixitwithcheeseandegg.

3.Addpsylliumhusks,almondflourandspices.Mixagainandlayoutthedoughrectangle.

4.Filltherectanglewiththerestofthecheeseandfolditinhalf(horizontally),theninhalf(vertically).

5.Trimtheedgesandformintoarectangle.Cut20squarepieces.

6.Wrapeachpieceofdoughwithapieceofbacon,usingtoothpickstofastenit.

7.Puteachpieceinboilingoilandcookfor1-3minutes.

CHAPTERFOURSalads

VegetableSaladwithBaconandCheesePrep.time:5minutes/Cooktime:10minutes/Serves6

4oz.Lettuce3oz.Spinach2oz.Curlycabbage6slicesofcookedbacon12pcs.grapetomato1Avocado,peeledandsliced2oz.Bluecheese3tbsp.Sourcream2½tbsp.Mayonnaise

1.Inasmallbowl,mixthesourcreamandmayonnaise.

2.Mixwithhalfthebluecheeseandsetaside.

3.Inalargesaladbowl,mixtheremainingingredients.

4.Spreadthesaladintoportionsandplacethebluecheesedressingontop.

SaladwithChickenBreastandGreensPrep.time:10minutes/Cooktime:30minutes/Serves2

2tbsp.Pestosauce2fl.oz.Balsamicvinegar1tsp.Oliveoil6oz.Chickenbreast4cupSpringgreens1oz.Freshmozzarella¼Avocado,diced6Cherrytomatoes1tbsp.Freshbasilfordecoration

1.Preparethemarinadebymixingpesto,balsamicvinegarandoliveoil.

2.Setasideaportionofthemarinadeforthesalad,andpourtheremainingchickenbreast.Refrigeratemarinateforatleast20minutes.

3.Takethesalad.Startwithgreens,thenlayeredwithfreshmozzarella,avocadoandtomatoes.

4.Oncethechickenispickled,heatthemedium-sizedgriddle,andthenaddalittleoliveoil.

5.Fryeachsideofthebreastfor7-10minutes.

6.Slicethechickenbreastandplaceonthepreviouslypreparedsalad.

7.Pourtheremainingbalsamicpestoandaddsomechoppedfreshbasil.

SalmonSaladPrep.time:5minutes/Cooktime:10minutes/Serves2

2Sheetsoflettuce6leaves,Freshbasil,finelychopped½tsp.Garlicpowder1tsp.Lemonjuice4tbsp.Mayonnaise5oz.Salmon1oz.Redonion,chopped½Avocado,diced2tbsp.Parmesancheese,diced

1.Rinsewellandcleanthelettuceleaves-theywillserveasplates.

2.Mixlemonjuice,choppedbasilandgarlicpowder.

3.Addmayonnaiseandmixwell.Setaside.

4.Filleach“plate”oflettucewithhalfofthefinelychoppedsalmon,andthenavocadoandonionrings.

5.Topwithevenlyarrangethemayonnaise(earlierabout2tablespoonsperserving),thenplacetheparmesancubes.

SimpleCabbageandEggKetoSaladPrep.time:10minutes/Cooktime:10minutes/Serves6

1lb.Cauliflowerflowers4oz.Ketomayonnaise1tsp.Yellowmustard1½tsp.FreshdillGroundblackpepperandsalt,totaste2oz.Finelychoppeddill1Celerystalk,finelychopped2oz.Redonion,chopped1tbsp.Saltedketocucumber,chopped6Hard-boiledeggs,choppedPaprika,forgarnish

1.Poursomewater(about2.5cm)intoalargesaucepan,put1tsp.ofsaltandbringtoaboil.Addcauliflowerandcookuntilready,from8to10minutes.Drainandsetasideinalargebowl.

2.Inasmallbowl,mixmayonnaise,mustard,dill,apinchofsaltandpepper.Setaside.

3.Crush4eggsandaddtothecauliflowerbowl.Slicetheremainingtwoeggs.

4.Addpickledcucumber,celery,1/4teaspoonsalt,pepperandredonion.Addalltheingredientstothecauliflowerandshakegently.

5.Garnishwiththeremainingchoppedeggsandsprinklewithpaprika.

LightPeaandGreenOnionSaladPrep.time:5minutes/Cooktime:10minutes/Serves2

2oz.Pea2tsp.Greenonions½tsp.Soysauce2tsp.Oliveoil½tsp.Applevinegar½tsp.Sesameoil½tsp.SesameseedsGarlicpowder,totaste

1.Slicethegreenonionsandpeasdiagonally.

2.Mixthechoppedvegetableswiththeremainingingredientsandmix.Coverandrefrigeratefor2hours.

3.Servewiththemaincourseofyourchoice-grilledchicken,shrimps,salmon,etc.

PERSERVINGCalories:136.Fat:14g.Protein:2.5g.Carbs:3

Keto-SalsawithAvocadoandShrimpsPrep.time:10minutes/Cooktime:10minutes/Serves4

8oz.Peeledrawshrimp1tbsp.Oliveoil1Lemon(juice)1Avocado,diced1Tomato,diced1Cucumber,diced1/4Onion,diced2oz.Cilantro,choppedSaltandblackpepper,totaste

1.Seasontheshrimpwithsaltandpepper.Putthepanonamedium-highheatandpouroliveoil.Oncetheoilhaswarmedup,addtheshrimpandfryonesidefor2-3minutes,thenturntotheother.

2.Removetheshrimpsfromthepanandputthemonacuttingboard.Sliceandtransfertoalargebowl.

3.Squeezethemarinadelemonjuiceintothebowl.Mixwellandletstandforawhile.

4.Addpiecesofavocado,tomatoesandcucumberstothebowl.

5.Mixwithchoppedonionandcilantro.Mixwellalltogether.

KetoSaladTacoPrep.time:10minutes/Cooktime:20minutes/Serves4

1lb.Groundbeeffromgrass-fedmeat1tsp.Groundcumin½tsp.Chilipowder1tbsp.Garlicpowder½tbsp.PaprikaSaltandpepper,totaste4cupRomanlettuce1Tomato4oz.Cheddarcheese4oz.Cilantro1Avocado4oz.Favoritesalsa2smalllimes1cupCucumber,sliced

1.Heatalargeskilletovermediumheatandpourinsomecoconutoil.Addgroundbeefandallseasonings.

2.Mixwellandfryuntilbrown.Removefromheatandcoolslightly.

3.Mixromanlettuce,vegetables,cheeseandchoppedavocado.Topwithmeat,salsaandagenerousportionoflimejuice.Mixeverythingwell.

PERSERVINGCalories:430.Fat:31g.Protein:29g.Carbs:

CHAPTERFIVESnacks

QuickKetoBreadPrep.time:5minutes/Cooktime:10minutes/Serves10

2tbsp.Almondflour½tbsp.Coconutflour1/4tsp.Bakingpowder1Egg½tbsp.Gheeorbutter1tbsp.Unsweetenedmilkofyourchoice

1.Mixallingredientsinasmallbowlandwhiskuntilsmooth.

2.Greaseaglassbowlormicrowavedishwithbutter,gheeorcoconutoil.

3.Pourthedoughintoamoldandplaceinthemicrowaveathightemperaturefor90seconds.

4.Sliceandpourmeltedbutterasdesired.

Note:Ifyoudonothaveamicrowave,tryfryingthedoughinasmallamountofbutter/coconutoilorghee.Thesamecookingtime,thesameeasyrecipeisjustaslightlydifferenttexture.

EnergyKetoBarswithNutsandSeedsPrep.time:10minutes/Cooktime:25minutes/Serves8

2tbsp.Butterorcoconutoil2fl.oz.Sugar-free1tsp.Vanillaextract8oz.Almond,chopped8oz.Rawmacadamianuts(finelychopped)4oz.Pumpkinseed2tbsp.Hempseed1-2tsp.Ketosweetener(ifnecessary)4oz.Lowsugarchocolatechips½tsp.Coconutorbutter,orgheeoil

1.Preheattheovento350°Fdegreesandlayoutabakingdishwithparchmentpaper.Putallthenutsandseedsinalargebowl,andmix.

2.Meltbutterorcoconutoilwithvanillaextractandsyrupinasmallsaucepanoverlowheat.

3.Pourthehotmixtureoverthenutsandseeds,andshakewell.Ifnecessary,addketosweetener(erythritol,stevia,etc.)

4.Pourtheresultingmassintothepreparedbakingdish.

5.Bakeforabout22-25minutesuntilthetopturnsgoldenbrown.Allowthemixturetocoolforatleast45minutes.

6.Meltthechocolateand1/2tspofcoconutoilinthemicrowaveoronthestove.Pouramixtureofbakednutsandseeds.

7.Putinthefreezerfor10-15minutes.Removefromthemoldandcutinto8pieces.

Low-CarbFlaxBreadPrep.time:10minutes/Cooktime:15minutes/Serves8

1oz.Almondflour1½Flaxseed1tsp.BakingpowderSalt,totaste½tsp.Vinegar4dropsLiquidstevia3oz.Rawwhiskedegg1fl.oz.Coconutoilorbutter(melted)

1.Mixtogetherallthedryingredients,thenmixthewetones.

2.Stirdryingredientswithwetones.

3.Spreadthedoughintoalightlyoiledform.

4.Bakeat350°Fdegreesfor8–10minutes.

KetoMiniPizzaPrep.time:5minutes/Cooktime:15minutes/Serves4

1oz.Ketomayonnaise1tbsp.Raweggs2tsp.Coconutoil,melted2tsp.Almondflour1tsp.Coconutflour½tsp.PsylliumpowderApinchofbakingpowderandbakingsoda

1.Heattheovento400°Fdegrees.

2.Mixalltheingredientswelltoformadough.Makesuretherearenolumpsinit.

3.Leavethedoughtostandforabout5minutes.

4.Dividethedoughinto3-4smallballs,about2.5cmindiameter.

5.Layoutabakingsheetwithparchmentpaper.Putdoughballsontheparchmentandpressdownonthemtomakesmallpizzas.

6.Putthestuffingontherawdoughandbakefor7-9minutes.

BakedEggswithHamandAsparagusPrep.time:5minutes/Cooktime:15minutes/Serves2

6Eggs6slices(about4oz.)Italianham8oz.AsparagusAfewsprigsoffreshmarjoram1tbsp.Butterorghee

1.Heattheovento350°Fdegrees.

2.Greaseamuffintray.

3.Laythehamdownandaroundtheholesoastocoverthebottomandsides.

4.Addafewtwigsofmarjoram.

5.Pour1eggintoeachform.

6.Putintheovenandbake10-12minutesuntilcooked.

7.Pulloutandallowtocoolforafewminutes.

8.Steamtheasparagus,thenseasonitwithbutter.

9.Putalltheingredientsonaplateandenjoy.

EggplantKetoChipsPrep.time:5minutes/Cooktime:20minutes/Serves4

2fl.oz.Oliveoil1Largeeggplant(thinlysliced)Salandpeppertotaste1tsp.Garlicpowder½tsp.Drybasil½tsp.Driedoregano2tbsp.Parmesancheese

1.Preheatovento350°Fdegrees.

2.Add1/4cupoliveoilanddriedspicestoasmallbowl.Rolltheslicedeggplantinoilandspices,andplaceitonabakingsheet.

3.Bakeforabout15-20minutes,untilthechipsareevenlyfried.Turnthemoveracoupleoftimesduringcooking.

4.RemovefromtheovenandsprinklewithParmesancheese(optional)

CheeseKetoSticksPrep.time:5minutes/Cooktime:15minutes/Serves3

3Mozzarellacheesesticks(cutinhalf)4oz.Almondflour1tbsp.Italianseasoningmixes2tbsp.Gratedparmesancheese1BigeggSalt,totaste2tbsp.Coconutoil1tbsp.Choppedparsley

1.Putthecheeseinthefreezerovernightsothatithardens.

2.Thenaddcoconutoiltoamediumsizedcastironskilletandheatitoverlowtomediumheat.

3.Breaktheeggintoashallowbowlandwhiskwell.Inaseparatebowl,mixthealmondflour,parmesancheeseandseasonings.

4.Rollcheesesticksinanegg,thendrybreading.Putonawirerackandbakeuntilgoldenbrownonallsidesforabout1-2minutes.

5.Placechopsticksonpapertowelstosoakuptheoil.

6.Servewithlow-carbmarinarasauceandparsley(optional).

CHAPTERSIXLunch

ChickenKetoNuggetsPrep.time:15minutes/Cooktime:6hours/Serves4

1oz.Whippedeggwhites1oz.Chickenbreastcookedandminced½oz.Coconutflour½tsp.Bakingpowder1fl.oz.Oliveoil½oz.Meltedbutter1oz.Fatty40%creamSalt,pepper,apinchofgarlicpowder,optional

1.Mixshreddedchickenwithcoconutflour,bakingpowderandseasoning.Themixtureshouldlookverydry.

2.Addbutterandmixagain.Addwhippedeggwhitesandmixuntilsmooth.

3.Pouroliveoilintoasmallnon-stickpan.Spreadthechicken-eggmixtureinsmallpiecesandfryforabout1minuteoneachside.

4.Servewithwhippedcream,dilutedwithwater,like“milk”.

ChampignonKetoBurgerPrep.time:5minutes/Cooktime:15minutes/Serves4

2Largechampignons,withoutlegs2tbsp.Oliveoil1tbsp.Balsamicvinegar2Slicesofbacon4oz.Groundbeef½tsp.Garlicpowder½tsp.Onionpowder½tsp.WorcestershireSauce1Cheddarcheese,slice1Sliceoftomato2oz.Mixedgreensorarugula1tbsp.Low-sugarketchup

1.Putthemushroomcapsinabowlorshallowplate,andaddoliveoil,balsamicvinegarandhalfthesaltandpepper;marinateforatleast30minutes.

2.Cookthebaconinafryingpanovermediumheatuntilcrisp,turningacoupleoftimestofryeachsideevenly.Setaside.

3.Preheattheovenandturnonthegrillfunction(270°Fdegrees).Mixinabowlgroundbeef,garlicandonionpowder,Worcestershiresauce,andtheremainingsaltandpepper.Formthepattiesforburgers.

4.Putthecapsofchampignonsandcutletsonthegrill,andcookforabout3-4minutesoneachsideuntiltheyaresoft.Atthelastminute,putthecheeseonthecutletssothatitmelts.

5.Assemblethehamburgerwithbaconandtherestofthestuffingbetweenthemushroomcaps.

NourishingBeefSoupPrep.time:10minutes/Cooktime:30minutes/Serves8

1lb.Groundbeef5Slicesofbacon1tbsp.Oliveoil1tbsp.Mincedgarlic1cupChoppedcelery1½cupBonebroth1cupShreddedcheddar2fl.oz.Fatwhippedcream2tsp.Psylliumpowder4oz.Shreddedcheddarcheese½oz.Choppedgreenonions½cupSourcream

1.Frythebaconovermediumheat,thenplaceitonpapertowelstoremoveexcessfat.Thencrushitintopieces.

2.Thenfrythegroundbeefovermediumheat.Aftercooking,drainthefatandtransferthemincedmeattoabowl.

3.Inthesamepan,meltbutterovermediumheat.Addchoppedgarlicandfryuntilfragrant.

4.Addtheceleryandcookuntilslightlysoftened,about5minutes.

5.Putthegroundbeefinthepan.Addbeefbroth,cheddar,richwhippedcream,sautéedcelerywithgarlic,bacon,saltandpepper.Cookfor20minutes,stirringoccasionally.

6.Toobtainthedesiredthickness,addpsylliumpowder.

7.Pourintoportionsandaddasidedishintheformofcheese,greenonionsandsourcream(optional).

KetoCheeseburgerwithBaconPrep.time:10minutes/Cooktime:30minutes/Serves2

Forthedough:8oz.Mozzarella,shredded4oz.Almondflour1tbsp.Creamcheese

Forfilling:5oz.Groundbeef1Sliceofcheddarcheese,cutintoquarters1tsp.Mustard4Bacon,slices1Whiskedegg1tsp.Sesame1tsp.OliveoilSaladLeavesforGarnish(Optional)

2.Mixmozzarella,almondflourandcreamcheeseinabowl.Heatthemixtureinthemicrowavefor1minute,mixandre-setinthemicrowavefor1minute.

3.Formtwopattiesfromgroundbeef.Putonthecuttingboard4stripsofbaconcrosswise,cutletontop,thencheddarslices,thesecondcutlet,andthenwrapallthebacon.

4.Heattheoliveoilinafryingpanovermediumheat,putthepattiesinbaconandfryfor3minutesoneachside.

5.Rollthedoughbetween2sheetsofparchmentpaper.Removethetopsheetandplacemustardinthecenterofthedough.Ontop,putthepattyinbaconandwrapthedough.

6.Puttheburgerintheoven,coatwithbeatenegg,sprinklewithsesameseedsandbakefor15-20minutesoruntilgoldenbrown.

7.Takeoutandservewithsheetsofgreens.

SpicyKetoSoupwithMushroomsPrep.time:10minutes/Cooktime:30minutes/Serves4

1tbsp.Oliveoil1Onion(thinlysliced)1tbsp.Freshgratedginger3Garlic,cloves(finelychopped)1tsp.Chile1tbsp.Fishsauce2fl.oz.Soysauce2fl.oz.Ricevinegar4oz.Mushrooms(thinlysliced)4Hardboiledeggs2-3packetsofshiratakinoodles5cupBonebroth

1.Pouroilintoalargesaucepanandputonmediumheat.Addtheonionandcookfor2-3minutesuntilsoft.

2.Addtheremainingingredientstothepan(excepteggsandnoodles).Cookoverlowheatfor20-30minutes.

3.Removethenoodlesfromthepackageandrinsewellundercoldwater.

4.Addseasoningtothebrothandmixwithnoodles.

5.Pourthebrothintoportions.Addhard-boiledeggs,choppedchickenorbeef,cilantro,sesameseeds,choppedgreenonionsandchilisauce(alloptional).

GreekKetoMoussakaPrep.time:10minutes/Cooktime:30minutes/Serves4

Forfilling:½Choppedeggplant10oz.Mincedchicken3tbsp.Marinarasauce1Mincedgarlic½Choppedonion1tsp.Driedoregano1tsp.Paprika½tsp.Groundcinnamon2tbsp.Oliveoil

Forthesauce:3tbsp.Heavycream3tbsp.Creamcheese3oz.Crushedcheddarcheese1Mincedgarlic

1.Layoutafoilbakingsheet.Cuttheeggplants,putthemonabakingsheetandpouroliveoil.Baketheeggplantsfor5minutesoruntilgoldenbrown.

2.Heatoliveoilinafryingpan,addchoppedonion,choppedgarlicandfryuntilsoft.Addchoppedchickenandseasonings,andfryuntilthemeatiscooked.Addthemarinarasauce,mixandcookforanother3minutes.

3.Mixhalfthecrushedcheddarcheese,creamcheese,heavycream,garlicandsaltinasaucepan,andcookonlowheatuntilthecheeseismeltedandthesaucebecomesthickanduniform.

4.Preheatovento400°Fdegrees.Placethepiecesoffriedeggplantonabakingsheet,topthechickenmixture,pourthesauce,sprinklewiththeremainingcheeseandbakefor20minutes.

5.Letthedishstandfor5minutesbeforeserving.Maybeservedwithgreensaladorgreens.

AlmondPancakeswithShrimpandCheesePrep.time:10minutes/Cooktime:10minutes/Serves8

1lb.Shrimpcookedandchopped2oz.Almondflour1Whiskedegg2oz.Mozzarella,shredded3tbsp.Parmesancheese,grated1tbsp.Freshdill,chopped1½tbsp.Oliveorcoconutoil,forfryingSaltandpepper,totaste

1.Mixtheshrimp,egg,almondflour,cheese,dillandseasoningsinabowlandmixwelluntilsmooth.

2.Usingatablespoontoformpancakes.Thesizeofeachdependsonyourtaste.

3.Heattheoilinapanovermediumheatandfrypancakesfor3-4minutesoneachsideoruntilcooked.

4.Putonaplateandservewithherbsandaioli,oranyothersauceofyourchoice.

CHAPTERSEVENDinner

BakedHalibutCheeseBreadedPrep.time:10minutes/Cooktime:15minutes/Serves6

2lb.Halibut(about6fillets)1tbsp.Butter3tbsp.Gratedparmesancheese1tbsp.Breadcrumbs2tsp.Garlicpowder1tbsp.DriedparsleySaltandpepper,totaste

1.Preheattheovento400°Fdegrees.Mixallingredientsthoroughlyinabowl,excepttheplate.

2.Drythefishfilletswithapapertowelandplaceeachpieceonagreasedbutteredparchmenttray.

3.Spreadthecheesemixtureintopiecesoffishsothatitcoversitstop.

4.Bakethefishfor10-12minutes(turnthebakingtrayatleastonce).

5.Increaseheatfor2–3minutesuntilthetopisgoldenbrown.Checkreadinesswithafork.

TandooriChickenLegsPrep.time:10minutes/Cooktime:25minutes/Serves2

2Wholechickenlegs4fl.oz.FattyGreekyogurt2tbsp.Oliveoil½tsp.Cumin½tsp.Turmeric½tsp.Coriander1/4tsp.Cardamom½tsp.Cayennepepper1tsp.PaprikaPinchofNutmeg1Mincedgarlicclove½tsp.Freshginger2tbsp.LimejuiceSaltandpepper,totaste

1.Heatoliveoilinasmallfryingpanovermediumheat.Addcumin,turmeric,coriander,cardamom,cayennepepper,paprikaandapinchofnutmeg.Heatthespices,thenremovefromheatandcool.

2.Mixinabowlyogurtwithspicedoil,limejuice,ginger,choppedgarlic,saltandpepper.

3.Make3-4deepcutsoneachlegandpourspicyyogurtintothem.Coverandrefrigeratefor6hours.

4.Lubricatetherackforfryingoliveoilandplaceonabakingsheet.Putthechickenontherackandfryfor5minutesoneachside.

5.Settheovento360°Fdegreesandcontinuecookingfor25minutes.

6.Servewithcauliflowerrice.

BakedEggplantwithCheesePrep.time:15minutes/Cooktime:60minutes/Serves4

1Largeeggplant,sliced1Bigegg½cupParmesancheese,grated¼cupPorkdough½tbsp.Italianseasoning1cuplow-sugartomatosauce½cupMozzarella,shredded4tbsp.Butter

1.Preheatovento400°Fdegrees.Puttheslicedeggplantonabakingsheetlinedwithapapertowelandsprinklewithsaltonbothsides.Letstandforatleast30minutessothatallthewatercomesoutoftheeggplant.

2.Mixthechoppedporkcracklings,parmesancheeseandItalianseasoninginashallowdish.Setaside.

3.Inaseparatesmallplate,beatanegg.

4.Meltthebutterandgreasethebakingdishwithit.

5.Dipeachpieceofeggplantinabeatenegg,andtheninamixtureofparmesanandcracklings,coveringeachsidewithcrumbs.

6.Placetheeggplantsinabakingdishandbakefor20minutes.Turntheeggplantslicesoverandbakeforanother20minutesoruntilgoldenbrown.

7.Topwithtomatosauceandsprinklewithchoppedmozzarella.

8.Returnthemoldtotheovenforanother5minutes,oruntilthecheesehasmelted.

ShrimpandZucchiniwithAlfredoSaucePrep.time:5minutes/Cooktime:15minutes/Serves6

8oz.Shrimp,peeled2tbsp.Butter½tspMincedgarlic1tbsp.Freshlemonjuice2Zucchini2oz.Heavycream3oz.ParmesancheeseSaltandpeppertotaste

1.Usethescooptomakezucchininoodles.

2.Heatthebutterinafryingpan,addthechoppedgarlic,redpepperandfryfor1minute,stirringconstantly.

3.Addshrimpandsimmerforabout3minutes.Addsaltandpepper,removefrompanandsetaside.

4.Inthesamepan(withshrimpjuice),addheavycream,lemonjuice,parmesan,andcookfor2minutes.

5.Addthenoodlesfromzucchiniandcookanother2minutes,stirringoccasionally.

6.Puttheshrimpbackinthepanandmixwell.

7.Ifnecessary,addsaltandpepper,garnishwithparmesanandchoppedparsley(optional)andserveimmediately.

ChickenBreastsinaGarlic-CreamSaucePrep.time:10minutes/Cooktime:25minutes/Serves4

Forchicken:2Chickenbreasts1tbsp.Lemonjuice1/4tsp.Chilipowder1tsp.Freshgratedginger1Mincedgarlic½tsp.Corianderpowder½tsp.Turmeric1oz.ButterForthesauce:4oz.Heavycream3tbsp.Crushedtomatoes4fl.oz.Chickenbroth1Onion,diced1Garlicclove,minced1/4tsp.Chilipowder1tsp.Freshgratedginger1/4tsp.Cinnamon

1.Cutthechickenbreastsintosmallpieces,thenmixtheminabowlwithlemonjuice,chilipowder,gratedginger,choppedgarlic,corianderpowder,turmeric,saltandpepper.

2.Heat2tablespoonsofbutterinafryingpanovermediumheat,thenaddtheonionsandgarlic,andsimmerfor2minutesoruntilfragrant.

3.Addchickenpiecesandcookfor4-5minutes.Whenthechickeniswhite,addheavycream,chickenbroth,choppedtomatoes,seasoningsandmixwell.Bringtoaboil,thenreducetheheattominimum,coverandsimmerfor6-7minutes.

4.Ifyoulikesaucethicker-removethelidandsimmerittothedesiredconsistency.

5.Servewithsteamedbroccolioranyotherlow-carbproducttoyourtaste.

SalmonFilletwithCreamSaucePrep.time:10minutes/Cooktime:15minutes/Serves3

2tbsp.Oliveoil3Salmonfillets2Garliccloves,minced1cupHeavywhippedcream1oz.Creamcheese2tbsp.Capers1tbsp.Lemonjuice2tsp.Freshdill2tbsp.Parmesancheese,grated

1.Placealargefryingpanovermediumheatandheattheoliveoil.Oncethepanishot,addthesalmonfillet,fryingeachsideforaboutfiveminutes.

2.Assoonasthesalmoniscooked,removeitfromthepanandsetaside.

3.Inthesamepan,roastthechoppedgarlicovermediumheattoaflavorfulstate.

4.Addheavycream,creamcheese,lemonjuiceandcapers.

5.Bringthemixturetoalightboil,stirringoftentothicken.

6.Assoonasthesaucebeginstothicken,putthesalmonbackinthepanandcoveritwithcreamysauce.

7.Reduceheattomedium-low-justtowarmthefillet.

8.GarnishwithfreshdillandgratedParmesancheese.

BeefCasserolewithCabbageandCheesePrep.time:15minutes/Cooktime:30minutes/Serves8

2lb.Cauliflower8oz.Softenedcreamcheese1lb.Groundbeef½Onion,diced1tbsp.WorcestershireSauce1cupShreddedcracklings1Bigegg2cupCheddarcheese,grated5oz.BaconSaltandpepper,totasteExtrasidedish:choppedonion

1.Cutthebacon,andthenfryitinahotfryingpan.Putitonapapertoweltoabsorbexcessfat.Removemostofthefatfromthepan,youwillneedonlyafewtablespoons.

2.Frytheonionsinbaconfatuntilitisgoldenbrown.

3.Addgroundbeefandfrywell.AddtheWorcestershiresauceand,ifnecessary,seasonings.Transferthemixturetoalargebowl.

4.Inaseparatebowl,mixthecabbageandcreamcheese,thenwhiskeverythingtogetherusingahandmixerorblender.Theconsistencyofeverythingshouldbelikemashedpotatoes.Ifnecessary,addseasoning.

5.Addchoppedbaconandeggtobeefmixtureandmixwell.

6.Placethegroundbeefonthebottomofthebakingdish,andputthecauliflowerpureeontop.

7.Sprinklecasserolewithchoppedcheddarcheeseandbacon.

8.Bakeat400°Ffor30minutes.

9.Ifyouwant,sprinklethefinisheddishwithchoppedonion.

CreamySpinachPrep.time:10minutes/Cooktime:20minutes/Serves4

2tbsp.Butter2tbsp.Oliveoil1Onion,diced2Garliccloves,minced9oz.Freshspinach2fl.oz.Creamcheese2fl.oz.Heavycream

1.Heatthecreamandoliveoilinafryingpanatmedium-hightemperature.

2.Addgarlicandonions,andstircontinuouslyfor2-3minutesuntilsoft.

3.Addthespinach(handfulatatime)andfryuntilitwithers.Putinafinestrainerandsqueezetheliquid.

4.Returnthespinachtothepan,seasonwithpepperandsalt,andaddtheheavycream.Cookuntilbubblesinthecream.

5.Mixwithcreamcheeseuntilitiscompletelymelted,andthemixtureisthickandbubbly.Removefromheatandserve.

FriedCodwithTomatoSaucePrep.time:10minutes/Cooktime:20minutes/Serves4

Afish:1lb.(4fillets)Cod1tbsp.Butter1tbsp.OliveoilSaltandpepper,totaste

Tomatosauce:3Largeeggyolks3tbsp.Warmwater8oz.Butter2tbsp.Tomatopaste2tbsp.Freshlemonjuice

Afish:

1.Seasonthefilletsonbothsides.Notethatthesaltmustbeputatthelastminute,beforecooking,soasnottoburnthefish.

2.Pouroliveoiloverthebottomoftheanti-gratepanandturnonmediumheat.Addbutter.Whentheybegintosizzle,addcodfilletandfryfortwoorthreeminutes,thenturnitovertotheotherside.

3.Tiltthepan,collecttheoilwithaspoonanddipthefishinit.Continuecookingforanothertwoorthreeminutes.

Tomatosauce:

1.Meltthebutter.

2.Boileggyolksandwarmwater(1tablespoonofwaterforeacheggyolk)fortwominutesuntilthickandcreamy.

3.Oncetheyolkshavereachedthedesiredconsistency,removethemfromtheheat.Begintobeatthem,slowlypouringinthebutter.Beatuntilsmooth.

4.Seasonwithsaltandpepper.Youcanalsoaddherbsifyouwant.

5.Addtomatopasteandmix.

6.Addlemonjuiceandadjusttheconsistencywithalittlewarmwatertoslightlydilutethesauce.

BraisedBeefinOrangeSaucePrep.time:10minutes/Cooktime:90minutes/Serves6

2lb.Beef3cupsBeefbroth3tbsp.Coconutoil1OnionPeelandjuiceof1orange2tbsp.Applevinegar1tbsp.Freshthyme2½tsp.Garlic,chopped2tsp.Groundcinnamon2tsp.Erythritol1tsp.SoysauceRosemary,sage,bayleaf,salt,pepper,totaste

1.Cutvegetablesandmeatintocubes.Squeezeorangejuiceandrubitinzest.

2.Heatcoconutoilinacastironskillet.

3.Addseasonedmeat(salt+pepper)tothepaninbatches.Donotoverfillthepan.

4.Fryituntilbrownandremovefromthepan.

5.Assoonasyourbeefisready,addvegetablestothepan.Cookfor1-2minutes.

6.Addorangejuiceandthenputalltheotheringredientsinthepan,withtheexceptionofrosemary,sageandthyme.

7.Cookfor30seconds,andthenaddallotheringredients.

8.Stewfor3hours.

9.Openthepanandaddtheremainingspices.Letitcookfor1-2hours.

MeatloafPrep.time:10minutes/Cooktime:60minutes/Serves8

1lb.Groundbeef½tsp.Garlicpowder½tsp.Cumin6slicesCheddarcheese2oz.Slicedonions2oz.Greenonions,chopped½cupSpinach¼cupMushrooms

1.Mixthemeatwithsalt,pepper,garlicandcumin.Putthestuffingintheform,leavinginthemiddleaplaceforthefilling.

2.Putcheeseonthebottomoftheroll.

3.Addonions,spinachandmushrooms.

4.Usetheremainingmeattocoverthetopwithspinachandmushroomsasalid.

5.Bakeat370°Fforonehour.

KetoChiliPrep.time:10minutes/Cooktime:30minutes/Serves6

2lb.Youngbeef8oz.Spinach1cupTomatosauce2oz.Parmesancheese2Greenbellpeppers1Onion1tbsp.Oliveoil1tbsp.Cumin1½tbsp.Chilipowder2tsp.Cayennepepper1tsp.GarlicpowderSaltandpepper,totaste

1.Slicetheonionsandpeppers.Thenseasonwithsaltandpepper,andsimmerinoliveoilatmediumhightemperature,stirringoccasionally.Afterthevegetablesareready,reducetheheattominimum.

2.Frythebeefuntilbrown.Seasonwithsalt,pepperandspices.

3.Oncethebeefisfried,addthespinach.Cookfor2-3minutes,thenmixwell.

4.Addtomatosauce,mixwell,thenreducetheheattomedium-lowandcookfor10minutes.

5.AddParmesancheeseandmixeverythingtogether.Thenaddthevegetablesandmixagain.Cookforafewminutes.

BeefCroquetteswithSausageandCheesePrep.time:10minutes/Cooktime:30minutes/Serves12

1lb.Mincedbeef1Chorizosausage1cupCheddarcheese8fl.oz.Tomatosauce3oz.Shreddedporkskins2Largeeggs1tsp.Cumin1tsp.Chili

2.Cutthesausageintosmallpiecesandmixwellwiththebeef.

3.Addporkskins,spices,cheeseandeggs.

4.Mixeverythingtogetheruntilyoucanformthemeatballs.

5.Placethemonabakingsheetwithabakingsheet.

6.Bakeintheovenfor30-35minutes.

7.Topwithtomatosauce.

EggplantwithBaconPrep.time:10minutes/Cooktime:20minutes/Serves6

1lb.Bacon1lb.Eggplant1cupHeavywhippedcream2tbsp.Butter2Garliccloves,grated1tbsp.Whitewine1tbsp.Lemonjuice1cupParmesancheese,shredded

1.Slicethebaconandfryitinalargefryingpanovermediumheat.

2.Whenthebaconiscrispy,pullitoutofthepanandplaceitonapapertowel.Saveallthefat.

3.Peelandslicetheeggplant.Cookitinbaconfatuntilitsoftens.

4.Ascookingprogresses,theeggplantwillabsorballthefat.Cleanthecenteroftheplaceandpour2tablespoonsofoilintoit.Stireverythingsothattheeggplantsarecoveredinmeltedbutter,thenaddthegratedgarlic.

5.Pouracupofheavywhippedcreamintothepan.Thenaddwhitewineandlemonjuice.

6.AddacupofshreddedParmesancheeseandmix.

7.Mixeverythingwithabouthalfthebacon.

8.Servewiththeremainingbacon,laidoutontop.Youcanalsochopfreshbasilfromabove.

CHAPTEREIGHTDesserts

CheesecakeKeto-CupcakesPrep.time:10minutes/Cooktime:15minutes/Serves12

4oz.Almondflour2oz.Butter,melted8fl.oz.Softcreamcheese2Eggs6oz.Granulatedketosweetener1tsp.Vanillaextract

1.Heattheovento350°Fdegrees.Layouttheparchment12moldsformuffins.

2.Mixtogetherthealmondflourandbutter,thenspreadthemixturewithaspoonovertheformsandslightlypushitinside.

3.Mixcreamcheese,eggs,sweetenerandvanillaextractwithamixeruntilsmooth.Spreadthespoonontopofthedoughinthetins.

4.Bakeinapreheatedovenfor15to17minutes.

5.Beforeserving,cupcakesshouldstandintherefrigeratorforabout8hours.

PERSERVINGCalories:204.Fat:21g.Protein:4.9g.Carbs:2

ChocolateswithBerriesPrep.time:10minutes/Cooktime:15minutes/Serves12

4tbsp.Solidcoconutoil2tbsp.Cocoapowder1tbsp.Erythritolorxylitol1tbsp.Liquidcoconutoil2tbsp.Cocoabutter1cupFreshberriesmixOptional:gratedunsweetenedcoconutorrawchoppednuts

1.Addsolidcoconutoil,cocoabutter,liquidcoconutoil,salt,cocoapowderandsweetenertotasteinasaucepan,thenstiroverlowheatuntilcompletelydissolved.

2.Pourthechocolatemixtureintothesiliconetrayforatleast12forms.Sprinkleberriesevenly(alongwithanyotheradditives,ifused).

3.Placethetrayinthefridgeforabout15minutes.

4.Storeleftoversinarefrigeratorinaclosedcontainer.

KetoCookieswithRaspberryJamPrep.time:10minutes/Cooktime:15minutes/Serves12

2cupAlmondflour1/4tspXanthangum½tsp.Bakingpowder4oz.Softbutter2oz.Erythritolorotherketo-friendlysweetener1tsp.Vanillaextract1Egg3tbsp.Raspberryjam/sugarfreejam

1.Preheattheovento370°Fdegreesandplaceabakingsheetwithparchmentpaper.

2.Mixflour,xanthangum,bakingpowderandsaltinasmallbowl.Putaside.

3.Inaseparatebowl,beatthebutterandsweeteneruntilthemassbecomesairy.

4.Addeggandvanillaextract.

5.Addtheflourmixtureandmixwell.

6.Dividethedoughinto12ballsandplaceonthepreparedbakingsheet.

7.Clickonthecenterofeachballtomakeacookie.Inthecenterofeachplace1/2tsp.ofjam.

8.Bakecookiesfor10–12minutes,untiltheedgesarelightgoldenbrown.

9.Allowtocooluntilthejamhardens.

ChocolateBrownieinaMugPrep.time:5minutes/Cooktime:10minutes/Serves12

1Bigegg2tbsp.Almondflour½tsp.Bakingpowder2tbsp.Unsweetenedcocoapowder1tbsp.Butterorcoconutoil½tsp.Vanillaextract1tbsp.Steviaorketo-friendlysweetenerofyourchoice

1.Oilonelargecuportwosmallshapes.Putaside.

2.Addallingredientstoasmallbowlandmixwithasmallwhiskuntilsmooth.

3.Pourthedoughintothepreparedformandplaceinthemicrowaveforabout1minute(twoservings)or75secondsperservinginamug.

LemonBlueberryKeto-CakesPrep.time:10minutes/Cooktime:20minutes/Serves12

Dough:4Eggs3/4cupFattycoconutmilk1tsp.Purevanillaextract½cupCoconutflour1½tbsp.Xylitol1tsp.Bakingpowder½tsp.Xanthangum1/8tsp.PinkHimalayansalt3tbsp.Herbalunsaltedbutter,melted3/4cupFreshblueberries

Lemonicing:1Lemon,juiceandzest5tbsp.Powdered(non-granular)steviaorxylitol

1.Preheattheovento370°Fdegrees.

2.Inalargebowl,mixtheeggs,coconutmilkandvanilla.

3.Addcoconutflour,xylitol,bakingpowder,xanthangumandsalt,andbeatwell.Addmeltedbutterandmixagain.

4.Carefullyaddfreshblueberries.

5.Fill12cupcakeswithdough,abouthalf.

6.Placeabakingtraywithformsonthecentralgridoftheovenandbakeforabout20minutes.

7.Removefromovenandcool.

8.Mixlemonjuicewithpowderedsweetenerandpoureachcupcakewithasmallamountoficing.Garnishwithfreshlemonpeel.

ChocolateKetoFudgePrep.time:5minutes/Cooktime:10minutes/Serves12

½cupAlmondoil½cupCoconutoil2oz.Unsweetenedcocoapowder3tbsp.Ketosweetener1tsp.Vanillaextract2oz.Walnuts(optional)

1.Addcoconutandalmondoil,andcocoapowderinablender,andbeatuntilsmooth.

2.Addvanilla,sweetenerandsalt.Ifdesired,addwalnutsorotheringredientstoyourtaste.

3.Pourthemixtureintoabakingdishlinedwithparchmentpaper.Putitinthefridgeuntilitiscompletelycool,thenpullitoutandcutitinto16smallsquares.

Note:Youcantrytoaddthefollowingtoppings:LowcarbchocolatecrumbSomepeanutbutterCreamcheeseSeasaltAfewdropsofpeppermintoil

CheesecakeMintPrep.time:10minutes/Cooktime:15minutes/Serves64

1½cupAlmondflour2½cupPowderederythritol5tbsp.Meltedbutter1lb.Softcreamcheese15Wholemintleaves2fl.ozcupHeavycream6oz.Low-carbblackchocolate1/4tsp.Mintextract.

1.Preheattheovento176degrees.

2.Placeasquarebakingsheetwithparchmentpaper.

3.Inalargebowl,mixthealmondflourandhalfacupoferythritol.

4.Pourthemeltedbutterintothebowlandmixtheingredientsuntilthedoughisformed.

5.Putthedoughonabakingsheetandbakefor8minutesoruntillightbrown.

6.Removethepanfromtheovenandcool.

7.Makethefilling,whippingcreamcheeseandremainingerythritolwithamixeruntilsmooth.

8.Putmintleavesandheavycreaminafoodprocessorandblenduntilsmooth.

9.Addthemintmixturetothecreamcheesefillingandmixwell.

10.Putthestuffingonthedoughinabakingsheet,thenputitinthefreezerfor3hours.

11.Takeoutthecheesecakefromthepan,cutinto64squaresandputitbackinthefreezer.

12.Meltthechocolateinthemicrowave,stirringoften,untilitbecomesliquid.

13.Addmintextract,thendiporsprinkleeachpieceofcheesecakewithmintchocolateandletitcool.

CHAPTERNINEStaples

HomemadeKetoMayoPrep.time:5minutes/Cooktime:10minutes/Serves12

6fl.oz.Oliveoil4fl.oz.Coconutoil1Egg2Eggyolks1tsp.DijonmustardPinchofsaltandsmokedpaprika3dropsLiquidstevia

1.Startbyaddingoilstotheblenderbowltomeasurethem.Makesureyourcoconutoilisnothot.

2.Addallotheringredients.

3.Startmixingwithoutliftingtheblender.

4.Continuemixingbyholdingtheblenderatthebottomofthecontainer.

5.Movetheblenderupanddownuntilthemayonnaiseisfullyemulsified.

6.Putmayonnaiseinaglassjarwithalidandplaceintherefrigerator.Ifyouareusingwhey,leaveonarackfor7hours,thenrefrigerate.

NOTE:Ifyoudonothaveadipblender,putallingredients,exceptbutter,inyourblenderorfoodprocessor,andturniton.Verycarefullyandveryslowlystartaddingoil.Asthemayonnaisebeginstoemulsify,youcanstartaddingoilalittlefaster,untilyoureachasteadystream.

PERSERVING(1tbsp.)Calories:130.Fat:14g.Protein:1g.Carbs:0.5

HomemadeSambalSaucePrep.time:5minutes/Cooktime:30minutes/Serves10

1Onion2tsp.Chilipeppers,dried3tbsp.Low-sugarketchup2tbsp.CoconutoilSalt,totaste

1.Cuttheonionandmixuntilsmooth.Setaside.

2.Cutthedriedchiliesandremovetheseeds.Boilthepeppersforabout30minutesoruntilsoft.Thenturnthepepperintoapaste.

3.Inaheatedfryingpan,meltcoconutoil.Thenaddalltheingredientsandmixthoroughly.

PERSERVING(1tbsp.)Calories:36.Fat:3g.Protein:0.5g.Carbs:1.5

LowCarbKetchupPrep.time:5minutes/Cooktime:5minutes/Serves10

3/4cupTomatopaste2tbsp.Applecidervinegar2tsp.KetosweetenerPinchofsalt1tsp.Garlicpowder3/4tsp.OnionpowderPinchofCayennePepper1cupWater

1.Addalltheingredientstoalargebowlandwhiskwell.

2.Adjustthesaltandsweetenertotaste.

PERSERVING(1tbsp.)Calories:20.Fat:0g.Protein:1g.Carbs:2

DutchKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves10

6Eggyolks1dropWorcestershiresauce1dropLowcarbhotsauce1Lemon,juicePinchofsaltandgroundblackpepper8oz.Butter

NOTE:Thekeytosuccessistomakesureyourbutterishotenoughtolightlycookeggs.Itisimperativethatyouaddtheoilimmediatelyafterremovingitfromthemicrowave.

1.Putthefirst5ingredientsinablender.Heatthebutterinthemicrowave(coverwithapapertowelsothatitdoesnotsplash)for2-3minutes.

2.Settheblendertolowspeedandquicklypourtheoilthroughthetopoftheblender.Beatabout10-15secondsuntilsmooth.

PERSERVING(servefor10oz.)Calories:120.Fat:12g.Protein:2g.Carbs:1

TapenadeKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves8

1cupBlackolivesinbrine1oz.Capers4fl.oz.MixOliveandAvocadooils2Garlic,cloves3tbsp.Lemonjuice2tsp.Applecidervinegar1cupFreshbasil1cupFreshparsley½tsp.Blackpepper

1.Putalltheingredientsinablenderorfoodprocessor,andbeatatlowspeeduntilcompletelyhomogeneous.

2.Pourintodishesandstoreintherefrigeratorforupto1week.

MeatKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves8

1Shallot4Garlic,cloves½cupCilantro½cupParsley1Lemonjuice3tbsp.Redwinevinegar2tsp.CrushedredpepperPinchofsaltandblackpepper¼cupOliveoil

1.Mixallingredientsexceptoliveoilinafoodprocessor.Continuingtobeat,pourtheoilthroughthetopofacontinuousstream.

2.Seasontotasteandaddmoreoiland/oracoupleoftablespoonsofwater,ifnecessary,sothatthesauceismorefluid.

QuickPickledKetoVegetablesPrep.time:5minutes/Cooktime:5minutes/Serves10

1½cupFilteredwater1½cupApplecidervinegar1½tbsp.PinkHimalayansaltOptional:1/4tsp.granulatedstevia

Suggestedvegetablesforquickpickling:6smallwholecarrots½Asparagus,withcutends½cupThinlyslicedcucumber½cupThinlyslicedredonion

1.Inasmallsaucepanovermediumheat,mixalltheingredientsforthebrine.Heattheliquidtoagentleboiluntilthesaltandsweetenerdissolve(about2minutes).

2.Spreadthevegetablesintothejarsandcarefullyfillthemwithbrine.Allowthejarstocool,thenclosethelidsandstoreintherefrigerator(upto2months).

PERSERVINGCalories:10.Fat:0.1g.Protein:0.1g.Carbs:2

ADVICEFORGOINGOUTTOEAT

Itisnotsodifficulttoturnmanyoftherestaurantmenusintodishesthataresuitableforketo-diets.Hereisafewtipshowtomakeiteasier.

Mostestablishmentsoffermeatandfishdishes.Orderthem,andaskthemtoreplacethehigh-carbsidedishwithvegetables.

Eggdishessuchasscrambledeggsorbaconandeggsarealsogreat.

Anothergreatoptionisaburgerwithoutabun.Youcansimplynoteatbread.

InMexicanrestaurants,youcanenjoymeatdisheswithasatisfiedportionofcheese,salsaandguacamolesaucesandsourcream.

NOTE:Wheneatingout,choosemeat,fishoreggdishes.Andorderanextraportionofvegetables.

CONCLUSION

AttheverybeginningitcanbehardtosticktoKetoDiet.However,thepopularityof"clean"foodisbecomingwider,whichmakesiteasiertofindhigh-qualitylow-carbfoods.

Makeasimpleandstrictpath.Thebestresultscanbeachievedbythosewhostrictlylimittheintakeofcarbo.Inthefirstmonthtrytokeepthelevelofcarboconsumedaslowaspossible.Removefromyourdietasextrasugarandartificialsweeteners(forexample,dietsoda).Excludingthemfromthedietsignificantlyreducessugarcravings.

Mrinkwaterandreplenishelectrolytes.Mostofthecommonproblemsarecausedbydehydrationandlackofelectrolytes.Whenyoustartaketodiet(orifyou’vebeenstickingtoitforalongtime),makesureyoudrinkenoughwater,addsomemultivitamintoyourdiet.Ifyoustillencountersideeffects,orderelectrolytesasaseparatesupplement.

Keepanutritiondiary.Goingbeyondtheacceptablecarbolevelisveryeasy.Hiddencarboisfoundinalmosteveryproductyoueat.Recordingwhatyoueathelpscontroltheamountofnetcarboconsumedandfeelresponsibleforyourdiet.

Theketogenicdietisalow-carb,high-fatdiet.Lowersbloodsugarandinsulinlevels,shiftsmetabolismfromcarbohydratestofatsand

ketones.

Iamverypleasedthatyouhavepurchasedmybook.Iamsurethatinthisbookyouwillfindeverythingthatyouarelookingforandachievingyourgoalswillbecomeeveneasierandmoreenjoyable.Ifyoulikethisbookfeelfreetoleaveyourfeedbackorwishonthesite.Iwillreaditandtrytodoeverythinginmypower.

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withoutpriorwrittenpermissionofthecopyrightholder.DisclaimerandTermsofUse:Efforthasbeenmadetoensurethattheinformationinthisbookisaccurateandcomplete,however,theauthorandthepublisherdonotwarranttheaccuracyoftheinformation,textandgraphicscontainedwithinthebookduetotherapidlychangingnatureofscience,research,knownandunknownfactsandinternet.TheAuthorandthe

publisherdonotholdanyresponsibilityforerrors,omissionsorcontraryinterpretationofthesubjectmatterherein.Thisbookispresentedsolelyformotivationalandinformational

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