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Copyright2019©byMichaelStewart-Allrightsreserved.
AllrightsReserved.Nopartofthispublicationortheinformationinitmaybequotedfromorreproducedinanyformbymeanssuchasprinting,scanning,photocopyingorotherwise
withoutpriorwrittenpermissionofthecopyrightholder.DisclaimerandTermsofUse:Efforthasbeenmadetoensurethattheinformationinthisbookisaccurateandcomplete,however,theauthorandthepublisherdonotwarranttheaccuracyoftheinformation,textandgraphicscontainedwithinthebookduetotherapidlychangingnatureofscience,research,knownandunknownfactsandinternet.TheAuthorandthe
publisherdonotholdanyresponsibilityforerrors,omissionsorcontraryinterpretationofthesubjectmatterherein.Thisbookispresentedsolelyformotivationalandinformational
purposesonly.
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TableofContentsFOREWORD
PARTONE
WhatisKetoDiet?
TheKetoFluandhowtoavoidit.
GettingintoKetosis.7EasySteps
PARTTWO
The14-DayMealPlan
WEEKOneMealPlanandShoppingList
WEEKTWOMealPlanandShoppingList
PARTTHREE
7TheMostUsefulNuts
AllowedProductsonKetoDiet
ProhibitedProductsonKetoDiet
7MainProductsforKetoLifestyle
MeasurementConversionTableLiquidVolumeEquivalentsOvenTemperaturesWeight
PARTFOUR
THERECIPES
CHAPTERONESmoothiesMorningFruitSmoothieInvigoratingBananaSmoothieSmoothiewithChiaSeedsandGojiBerriesFruitAvocadoSmoothieforDesireSpicyTomatoSmoothiewithPumpkinSeedsDetoxEffectSmoothiewithBeetrootandAvocadoChocolateandNuttySmoothies
CHAPTERTWOBreakfastKetoTacoKetoOmeletwithGoatCheeseandSpinach
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ChickenandCheeseQuesadillaVegetarianScrambleBurgerwithGuacamoleandEggStuffedAvocadoOmeletwithMushroomsandGoatCheese
CHAPTERTHREEFatBombsNeapolitanFattyBombsChocolate-CoconutFatBombswithAlmondsSpicyFatBombsCoffeeFatBombsAlmondCoconutFatBombsPumpkinFatSpiceBombsCheeseFatBombsinBacon
CHAPTERFOURSaladsVegetableSaladwithBaconandCheeseSaladwithChickenBreastandGreensSalmonSaladSimpleCabbageandEggKetoSaladLightPeaandGreenOnionSaladKeto-SalsawithAvocadoandShrimpsKetoSaladTaco
CHAPTERFIVESnacksQuickKetoBreadEnergyKetoBarswithNutsandSeedsLow-CarbFlaxBreadKetoMiniPizzaBakedEggswithHamandAsparagusEggplantKetoChipsCheeseKetoSticks
CHAPTERSIXLunchChickenKetoNuggetsChampignonKetoBurgerNourishingBeefSoupKetoCheeseburgerwithBaconSpicyKetoSoupwithMushroomsGreekKetoMoussakaAlmondPancakeswithShrimpandCheese
CHAPTERSEVENDinnerBakedHalibutCheeseBreadedTandooriChickenLegsBakedEggplantwithCheeseShrimpandZucchiniwithAlfredoSauceChickenBreastsinaGarlic-CreamSauceSalmonFilletwithCreamSauceBeefCasserolewithCabbageandCheese
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CreamySpinachFriedCodwithTomatoSauceBraisedBeefinOrangeSauceMeatloafKetoChiliBeefCroquetteswithSausageandCheeseEggplantwithBacon
CHAPTEREIGHTDessertsCheesecakeKeto-CupcakesChocolateswithBerriesKetoCookieswithRaspberryJamChocolateBrownieinaMugLemonBlueberryKeto-CakesChocolateKetoFudgeCheesecakeMint
CHAPTERNINEStaplesHomemadeKetoMayoHomemadeSambalSauceLowCarbKetchupDutchKetoSauceTapenadeKetoSauceMeatKetoSauceQuickPickledKetoVegetables
ADVICEFORGOINGOUTTOEAT
CONCLUSION
Copyright
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FOREWORDThisbookisdedicatedtoallthosewhowanttochangetheirhabitsandlifestyle.TheCompleteKetoDietislikeopeningthedoortoanewworld.Interesting,beautifulandbright.Everydaywillbefullofnewdiscoveries.Overtime,youwillnoticehowyoubegintochange.Thisisanincrediblefeeling.Whichyouwanttofeelagainandagain.Thisbookisnotanalmanacordirectguidetoaction.Thesearerecommendationsderivedfrompersonalexperience.Iampleasedtosharethiswithyou.Juststartandyouwillsucceed,I'msure.Anyjourneybeginswiththefirststep.
Goodluck!
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Iamverypleasedthatyouhavepurchasedmybook.Iamsurethatinthisbookyouwillfindeverythingthatyouarelookingforandachievingyourgoalswillbecomeeveneasierandmoreenjoyable.Ifyoulikethisbookfeelfreetoleaveyourfeedbackorwishonthesite.Iwillreaditandtrytodoeverythinginmypower.
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PARTONEFoodssuchasmeat,fish,eggs,butter,nuts,healthyfats,
avocadosandvegetablesthatarelowincarbohydratesshouldmakeupthebulkofyourdiet
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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.
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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
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type2diabetes.Atypicalreasonfortheoccurrenceofsuchadiseaseisadietwithahighcontentofcarbohydratesand,asaresult,constantjumpsinbloodsugarlevels.
-AcnetreatmentThosewhohaveswitchedtoaketogenicdietalmostalwaysnoticeimprovementsintheirskincondition.Studiessuggestthatacneisoftencausedbymalfunctionsinglucosemetabolismanditsincreaseddietaryintake.Also,adecreaseinthelevelofconsumptionofdairyproducts(inparticular,lactose)inalmost100%ofcaseshasapositiveeffectontheconditionoftheepidermis.
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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.
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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.
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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.
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PARTTWOOntheketogenicdiet,youcaneatvaried,satisfying,tastyand
healthy
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The14-DayMealPlan
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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.
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WEEKOneMealPlanandShoppingList
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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.
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DAY2Total:1636Kcal
Fat:126gProtein:88gCarb:18.5g
Breakfast:SpinachfrittatawithfetacheeseCoffeewith2tablespoonsofwhippedcream
Snack:5sticksofcelerywith2tbsp.spoonsofalmond
Lunch:2cupschoppedlettucesalad2tbsp.ofCaesarsaladdressing(withoutsugar)1cupofslicedchickenmeat
Snack:1/2halfavocadowithsaltandpepper
Dinner:1Italiansausage,cookedandsliced1cupboiledbroccoli1pieceofbutter2tbsp.ofgratedParmesancheeseorotherhard
Dessert:2squaresofdark90%chocolate
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DAY3Total:1512Kcal
Fat:119gProtein:78gCarb:18g
Breakfast:2cheesefritters2pcs.friedbaconCoffeewith2tbsp.ofwhippedcream
Snack:2piecesofcheese
Lunch:1Italiansausage,cookedandsliced3/4cauliflowercasserole
Snack:1cupofbonebroth
Dinner:1.5(oneandahalf)cupsofpumpkinpastawithmincedmeatandspicysauce)2cupsrawspinach1tbsp.Ranchsauce(withoutsugar)
Dessert:2squaresofdark90%Chocolate
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DAY4Total:1386Kcal
Fat:112gProtein:69gCarb:19.5g
Breakfast:SpinachfrittatawithfetacheeseCoffeewith2tbsp.ofwhippedcream
Snack:1/2halfavocadowithsaltandpepper
Lunch:1.5(oneandahalf)cupsofpumpkinpastawithmincedmeatandspicysauce
Snack:1cupofbone
Dinner:1/2cupanti-pastasalad4meatballsfromdriedtomatoesandfetacheese2cupsrawspinach(14calories,nofat,1gcarbohydrate,2gprotein)1tbsp.Italiandressing(withoutsugar)
Dessert:2squaresofdark90%chocolate
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DAY5Total:1649Kcal
Fat:132gProtein:81gCarb:18.5g
Breakfast:2cheesefritters2pcs.friedbaconCoffeewith2tbsp.ofwhippedcream
Snack:1cupofbonebroth
Lunch:1/2cupanti-pasta4meatballsfromdriedtomatoesandfetacheese
Snack:5sticksofcelerywith2tbsp.almond
Dinner:1Cubanpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddar
Dessert:2squaresofbitter90%Chocolate
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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DAY6Total:1604Kcal
Fat:122gProtein:89gCarb:19.5g
Breakfast:3eggs(scrambleorfriedeggs)1tspoils2pcs.friedCoffeewith2tbsp.ofwhippedcream
Snack:24piecesofraw
Lunch:1Cubanfryingpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddarcheese
Snack:1cupofbonebroth
Dinner:1.5cupsofpumpkinpastawithmincedmeatandspicysauce2cupsrawspinach1tbsp.ranchsauce(withoutsugar)
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DAY7Total:1609Kcal
Fat:128gProtein:90gCarb:18g
Breakfast:2cheesefritters2pcs.friedCoffeewith2tbsp.ofwhippedcream
Snack:2slicesofcheese
Lunch:1/2cupanti-pastasalad4meatballsfromdriedtomatoesandfetacheese
Snack:1cupofbonebroth
Dinner:1Cubanpot(tacosaladstyle)2cupschoppedlettucesalad2tbsp.sourcream1tbsp.choppedcilantro(optional)1/4cupcrushedcheddarcheese
Dessert:2squaresLindt90%Chocolate
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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WEEKTWOMealPlanandShoppingList
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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
Dessert:2squaresofdark90%chocolate
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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DAY2Total:1615Kcal
Fat:129gProtein:89.2gCarb:11.2g
Breakfast:Omeletwith4oz.slowcookedmeat2.5oz.Cabbage
Snack:5sticksofcelerywith2tbsp.spoonsofalmond
Lunch:1/2Avocado3.5oz.Crispysalad,1/2onion2Hardboiledeggs
Snack:1/2halfavocadowithsaltandpepper
Dinner:6ozporkchops,grilled4ozasparagus,grilled2tablespoonsofgratedParmesancheeseorotherhard
Dessert:2squaresofdark90%chocolate
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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DAY3Total:1465Kcal
Fat:108gProtein:92.3gCarb:18.6g
Breakfast:1Largeegg3.5oz.Homemadeham5.5oz.Stewedspinach5.5oz.Blackberry
Snack:2piecesofcheese
Lunch:7oz.Shrimp,fried2.5oz.Freshspinachorothergreens1oz.Greenorblackolives
Snack:1cupofbonebroth
Dinner:5.5oz.Slowcookedmeat9oz.Crispytomatosalad
Dessert:2squaresofdark90%Chocolate
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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DAY4Total:1670Kcal
Fat:125gProtein:104gCarb:19.1g
Breakfast:3Scrambledeggswithabunchofonions1oz.Baconorham3oz.Mushrooms2.5oz.Cherrytomatoes3oz.Stewedspinach,toenhancemagnesium
Snack:1/2halfavocadowithsaltandpepper
Lunch:5.5oz.Slowcookedmeat3oz.Crispgreens,anyone
Snack:1cupofbone
Dinner:7oz.Largetroutorsalmonfillet,fried7oz.Greenbeans,fried
Dessert:2squaresofdark90%chocolate
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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DAY5Total:1544Kcal
Fat:127gProtein:69.4gCarb:17g
Breakfast:2Scrambledeggswithabunchofonions2oz.Baconorham1/2Avocado2.5oz.Cabbage
Snack:1cupofbonebroth
Lunch:QuickAvocadoSalad:1/2Avocado3.5Crispysalad2Hardboiledeggs1Mediumonion
Snack:5sticksofcelerywith2tbsp.almond
Dinner:5.5oz.Slowcookedmeat9oz.Crispytomatosalad1/4cupcrushedcheddarDessert:2squaresofbitter90%Chocolate
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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DAY6Total:1683Kcal
Fat:135gProtein:81.5gCarb:20.7g
Breakfast:1.5oz.Blackberry,raspberryorstrawberry;freshorfrozen1oz.Almondpowder4oz.Coconutmilk
Snack:24piecesofraw
Lunch:Quickchickensalad:5.5oz.Cookedchickenthighs3.5oz.Crisplettuce,onion2Hardboiledeggs
Snack:1cupofbonebroth
Dinner:3.5oz.Bakedsalmonortrout,fillet6.5oz.Steamedbroccoli
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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DAY7Total:1788Kcal
Fat:149gProtein:74.8gCarb:17.5g
Breakfast:2Largeeggs(anypreparation)1oz.Baconorham1/2Avocado5.5oz.Stewedspinach2.5oz.Freshberries
Snack:2slicesofcheese
Lunch:Avocado,BaconandSpinachSalad:2oz.Homemadebacon3.5oz.Freshspinachorothergreens7oz.Avocado
Snack:1cupofbonebroth
Dinner:6ozPorkchops,grilled7ozAsparagus,grilled2tbsp.GratedParmesancheeseorotherhardDessert:2squaresLindt90%Chocolate
***ForbettertasteyoucanaddaPinkHimalayansalt,LemonjuiceandOliveoiltoeachmeal.
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PARTTHREEKetogenicdietsignificantlyincreasesinsulinsensitivityandleadstothelossofexcessfat,whichallowsyoutoeffectively
dealwithtype2diabetesandprediabetes
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7TheMostUsefulNuts
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AllowedProductsonKetoDiet
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Whitecabbage
Broccoli
Cauliflower
Brusselssprouts
Chinesecabbage(salad)
Greenlettuceleaves
Celerystalks
Onion
Greenbeans
Zucchini
Cucumbers
Tomatoes(veryfew)
Greenery
Mushrooms
Meat
Bird
Fish
Seafood
Offal
Eggs
Cheese
Cottagecheese
Butter
Vegetableoils
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ProhibitedProductsonKetoDiet
Theseareallfoodshighincarbohydratesorsugars.
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SugarCandy,chocolate,icecreamDesserts,pastries,cookies,waffles,etc.Preserves,jamsDriedfruitsCerealsBreadPastaFruitsPowdereddrinksCrabsticksandmeat(imitation)SodaSweetdairyproductsStarchPotatoes,beetsandotherstarchyvegetablesBeerProductsonfructoseandsorbitolMilkJuicesThenutsBranLegumesSunflowerseedsHoney
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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.
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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.
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USSTANDARTOUNCES
USSTANDARTTBSP
USSTANDARTTSP
METRIC
1/2fl.oz 1Tbsp 3tsp 15ml
1fl.oz. 2Tbsp 6tsp 30ml
2fl.oz. 4Tbsp 12tsp 60ml
4fl.oz. 8Tbsp 24tsp 120ml
6fl.oz. 12Tbsp 36tsp 180ml
8fl.oz. 16Tbsp 48tsp 240ml
MeasurementConversionTable
LiquidVolumeEquivalents
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OvenTemperatures
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Weight
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PARTFOUR
THERECIPESAketogenicdietcanhelpyoulosemoreweightthanalow-fat
diet.However,yourarelyexperiencehunger
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CHAPTERONESmoothies
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MorningFruitSmoothiePrep.time:5minutes/Cooktime:5minutes/Serves1
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1Banana2Kiwi4oz.Frozenraspberries10Hazelnuts1tbsp.Flowerhoney
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1.Mixthefruitsinablendertoapuree,pre-cutintocubes,exceptraspberries.
2.Beatthenutsinablender(sothatsmallcrumbremains).
3.Pourthesmoothieintoaglass,stirinhoney,sprinklewithnuts,mix.
PERSERVINGCalories:656.Fat:34g.Protein:13g.Carbs:77
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InvigoratingBananaSmoothiePrep.time:5minutes/Cooktime:5minutes/Serves2
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1banana17fl.oz.Almondmilk2tbsp.Almondoil6prune1tsp.Cinnamon
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1.Inablendermixwithmilkandalmondoil,prunes,cinnamonandbanana.Pourinto2bottlesandputinarefrigerate.
2.IfyouarelookingforadrinkPerfectlystoredintherefrigeratorfor2day
PERSERVINGCalories:690.Fat:45g.Protein:12g.Carbs:64
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SmoothiewithChiaSeedsandGojiBerriesPrep.time:5minutes/Cooktime:5minutes/Serves4
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12fl.oz.Milk7fl.oz.Yoghurt2cupBlueberry2tbsp.Honey1tbsp.Gojiberry1tbsp.Chiaseed
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1.Everythingisextremelysimple.
2.Placeallingredientsinabowlandgrinduntilsmooth.
3.Servegarnishedwithfreshberries.
PERSERVINGCalories:172.Fat:9g.Protein:7g.Carbs:21
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FruitAvocadoSmoothieforDesirePrep.time:5minutes/Cooktime:5minutes/Serves1
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4oz.Apricot1Apple4oz.Strawberry4oz.Fig1Avocado1Mango
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1.Aphrodisiacsareneededhere:makeamixtureofapricot,apple,strawberry,fig,avocadoandmango.
2.Putinaglass.
PERSERVINGCalories:473.Fat:27g.Protein:6g.Carbs:49
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SpicyTomatoSmoothiewithPumpkinSeeds
Prep.time:5minutes/Cooktime:10minutes/Serves4
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2oz.Celerystalk1Beetroot1Carrots2Tomatoes2garlic,cloves¼tsp.Curry¼tsp.Turmeric¼tsp.Cumin2oz.Peeledpumpkinseeds
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1.Pureallinablender,pre-cuttheingredientsintocubes.
*Insteadoftomatoes,youcanusetomatojuice.
PERSERVINGCalories:117.Fat:7g.Protein:5g.Carbs:10
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DetoxEffectSmoothiewithBeetrootandAvocado
Prep.time:5minutes/Cooktime:5minutes/Serves2
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1Beetroot½Avocado1celerystalk4oz.Strawberry1AppleLemonjuicetotaste
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1.Choosesmallbeetroot.
2.Washallingredients.
3.Cutintomedium-sizedpiecesandplaceinablender,beat.
PERSERVINGCalories:487.Fat:27g.Protein:8g.Carbs:57
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ChocolateandNuttySmoothiesPrep.time:5minutes/Cooktime:5minutes/Serves2
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1tbsp.Nutella1banana½cupMilk2oz.Walnuts
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1.Cutthebananaintoslices,addacupofmilkandatablespoonofchocolatepasteandwalnuts(6–8pieces).
2.For1–2minutes,readytosmoothwithchocolatechips.
*Nutellacanbereplacedwithhalfameltedchocolatebar.Fromnuts,youcanusehazelnuts.
PERSERVINGCalories:351.Fat:23g.Protein:8g.Carbs:33
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CHAPTERTWOBreakfast
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KetoTacoPrep.time:10minutes/Cooktime:20minutes/Serves3
Wanttostartthedayunusual?Morningketoissuchanamazingstarttoabeautifulday.Lightandwonderfulwithalotofbrightcolorsandemotions.
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8oz.Mozzarellacheese,shredded;6Eggs,large2tbsp.Butter3Baconstripes½Avocado1oz.Cheddarcheese,shreddedPepperandsalttotaste
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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
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KetoOmeletwithGoatCheeseandSpinachPrep.time:5minutes/Cooktime:10minutes/Serves1
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3Largeeggs1Mediumgreenonion1oz.Goatcheese¼Onion2tbsp.Butter2cupsSpinach2tbsp.HeavycreamSaltandpeppertotaste
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1.Cuttheonionintolongstripsandfryitinoiluntilcaramelized.Addthespinachtothepanandfryalittle.
2.Removethevegetablesfromthepan.Mix3largeeggs,cream,saltandpeppertogether.
3.Pourtheeggmixtureintothepanandcookonmediumheat.
4.Assoonastheedgesoftheomeletbegintofry,addaspoonfulofspinachandonionsto1/2omelet.Sprinklewithchoppedgoatcheese.
5.Whenthetopoftheomeletisready,youcanserve.Ifyoulike,decoratewithonionsontop.
PERSERVINGCalories:621.Fat:55g.Protein:37g.Carbs:4.8
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ChickenandCheeseQuesadillaPrep.time:10minutes/Cooktime:15minutes/Serves4
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Forlozenges:6Eggs4oz.Coconutflour6oz.Heavycream½tsp.XanthangumPinksaltandpepper1tbsp.OliveoilforfryingForthequesadilla:4oz.Cheddarcheese,shredded8oz.Chickenbreastcookedandshredded1tbsp.Parsley,chopped(optional)
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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.
PERSERVINGCalories:382.Fat:31g.Protein:23g.Carbs:2.3
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VegetarianScramblePrep.time:5minutes/Cooktime:15minutes/Serves5
Therecipeiseasytopreparebuttastyavocados,tomatoesandcheeseswillliftyourspiritsandenergizeforgreatdeeds.
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1lb.Tofucheese3tbsp.Avocadooil2tbsp.Choppedonion1½tbsp.Foodyeast½tsp.Garlicpowder½tsp.Turmeric½tsp.Salt1cupSpinach3Grapetomatoes3oz.VeganCheddarCheese
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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
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BurgerwithGuacamoleandEggPrep.time:5minutes/Cooktime:10minutes/Serves1
Sometimesinthemorningyoureallywantajuicyburgerwithvariousspices.Therefore,Ihavepreparedforyouthiswonderfulrecipe.Juicymeat,cheerfulguacamole,aneggand10minutesisallyouneedtoenjoyyourfavoriteketoburgher.Everyonearoundwillwantthesame.
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5oz.Groundbeef4Bacon,slices3oz.Guacamole1Egg1tbsp.Oliveoil(forfrying)½tsp.ItalianseasoningSaltandpeppertotaste
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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
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StuffedAvocadoPrep.time:5minutes/Cooktime:10minutes/Serves1
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1Avocado,pittedandcutinhalf1tbsp.Butter,salted3Largeeggs3slicesofbacon,cutintosmallpiecesSaltandblackpepper,totaste
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1.Cleanoutmostoftheavocadopulp,leavingabout1.5cmaround.
2.Placealargefryingpanoverlowheatandaddbutter.Whilethebutterismelting,breaktheeggsintoabowlandwhiskthem,addingapinchofsaltandpepper.
3.Placebaconononesideofthepanandfryforacoupleofminutes.Ontheothersidepourtheeggmixtureandstirthemregularly.
4.Eggsandbaconshouldbeprepared5minutesafteraddingeggstothepan.Ifyoufindthattheeggsarecookedalittlebeforethebacon,removethescrambledeggsandplacetheminabowl.
5.Mixthebaconandscrambledeggstogether,andthenfilltheavocadohalveswiththemixture.
PERSERVINGCalories:500.Fat:40g.Protein:25g.Carbs:11
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OmeletwithMushroomsandGoatCheesePrep.time:5minutes/Cooktime:10minutes/Serves1
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3Largeeggs2tsp.Heavycream3oz.Choppedmushrooms1tsp.Oliveoil2oz.CrumbledgoatcheeseSeasoningtotasteGreenonionsforgarnish
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1.Heatoliveoilinapan.Frythemushroomsuntilsoft,about.4minutes.
2.Whilethemushroomsarecooking,beattheeggswithheavycreamandasmallamountofseasoning.
3.Pourtheeggmixtureoverthemushroomsandcookforabout2-3minutes.
4.Addgoatcheese.Foldtheomeletinhalfandcontinuecookinguntilthecheesestartstomelt.
5.Servewithspringonionsoranothersidedishtoyourtaste.
PERSERVINGCalories:515.Fat:39.5g.Protein:21g.Carbs:4.2
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CHAPTERTHREEFatBombs
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NeapolitanFattyBombsPrep.time:10minutes/Cooktime:15minutes/Serves24
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½cupButter½cupCoconutoil½cupSourcream½cupCreamcheese2tbsp.Erythritol25dropsLiquidstevia2tbsp.Cocoapowder1tsp.Vanillaextract2mediumstrawberries
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1.Usingablender,mixalltheingredients(exceptcocoapowder,vanillaandstrawberry)inabowl.
2.Dividethemixturebetween3bowls.Addcocoapowdertoone,vanillatoanother,andstrawberriestothird.
3.Pourthechocolatemixtureintothemoldandplaceinthefreezerfor30minutes.Repeattheprocesswithvanillaandstrawberrylayers.
4.Nowputallfreezeforatleast1hour.
PERSERVINGCalories:102.Fat:11g.Protein:1g.Carbs:0.5
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Chocolate-CoconutFatBombswithAlmonds
Prep.time:5minutes/Cooktime:15minutes/Serves12
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1cupCoconutchips3tbsp.Fatcoconutmilk3tbsp.Coconutoil(melted)½tsp.Vanillaextract4oz.Chocolatechips,nosugarApinchofsalt2oz.Keto-friendlysweetener24Almond,pieces
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1.Put2tablespoonsofmeltedcoconutoil,coconutmilk,sweetener,coconutchips,vanillaextractandsaltinasmallbowl.
2.Dividethemixtureinto12servingsandplacethemonabakingsheetwithparchmentpaper.Putinthefreezerfor5minutes,thenputoneachfatbomb1-2thingsalmonds.
3.Meltthechocolatechipstogetherwith2teaspoonsofcoconutoilinthemicrowave.
4.Removethebombsfromthefreezer,poureachofthechocolatemixtureandcool.
PERSERVINGCalories:92.Fat:9g.Protein:2g.Carbs:1.5
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SpicyFatBombsPrep.time:5minutes/Cooktime:15minutes/Serves12
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6MCTpowder,scoops10Liquidstevia,drops1tsp.Turmeric1tbsp.BlacksesameseedsPinchChinese5SpiceBlendApinchofblackpepper½tsp.Cinnamon2½fl.oz.Warmwater
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1.Mixallthedryingredientsinasmallbowl.
2.Addwarmwaterandmixuntilsmooth.
3.Spreadthemixtureevenlyover12siliconemolds,about1tbsp.loneach.
4.Putinthefridgesothatthefatbombsarewellfrozen.Alwayskeepthemfrozen,otherwisetheywillquicklymelt.
PERSERVINGCalories:81.Fat:8g.Protein:1g.Carbs:1.5
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CoffeeFatBombsPrep.time:5minutes/Cooktime:30minutes/Serves12
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4oz.Butter2oz.Gheebutter(melted)2oz.Heavycream1tbsp.MilktoyourtasteDoubleespresso2oz.Keto-friendlysweetenerofyourchoice1tsp.VanillaextractApinchofsalt
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1.Addallingredientstoasmallfoodprocessorandwhipathighspeeduntilairy.
2.Addsweetenertotastetotaste.
3.Pourintomoldsandrefrigeratefor30minutes(ormoreifyouwish)
PERSERVINGCalories:61.Fat:5g.Protein:1g.Carbs:1
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AlmondCoconutFatBombsPrep.time:5minutes/Cooktime:20minutes/Serves10
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2fl.oz.Almondoil2fl.ozCoconutoil2tbsp.Cocoapowder2fl.ozErythritol,toyourtaste
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1.Mixalmondandcoconutoilinamicrowavedish.
2.Heatthemixtureinthemicrowavefor30-45secondsandmixuntilahomogeneousmass.Adderythritolandcocoapowder,andmixtocompletethemix.
3.Pourthemassintominicupcakemoldsandrefrigerateintherefrigerator.
PERSERVINGCalories:89.Fat:9.3g.Protein:1.5g.Carbs:1
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PumpkinFatSpiceBombsPrep.time:5minutes/Cooktime:10minutes/Serves9
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8oz.Rawcashews4oz.Rawmacadamianuts4oz.Coconutchips3fl.oz.Pumpkinpuree2tbsp.MCToils2tsp.Cinnamon,ground2tsp.Ginger,groundNeutraloil(avocadooil)
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1.Putalltheingredientsinafoodprocessorandmixtoformadough.
2.Lightlygreaseyourhandswithneutraloil,suchasavocadooil.Usingaspoon,takeabout3.5-4oz.ofthebatterintolightlyoiledhandsandformaball.Postponeandrepeattheprocess(about9"bombs"intotal).
3.Decoratefatbombswithsavorycoconutchips.
4.Suchfattybombscanbeeatenimmediately,orstoredinarefrigerator/freezer.
PERSERVINGCalories:217.Fat:19g.Protein:5g.Carbs:5
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CheeseFatBombsinBaconPrep.time:5minutes/Cooktime:20minutes/Serves20
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8oz.Mozzarellacheese4tbsp.Almondflour4tbsp.Butter,melted3tbsp.Psylliumpowder1EggSalt,totaste1tsp.Blackpepper1/8tsp.Garlicpowder1/8tsp.Onionpowder20Bacon,slices1cupoilorlard(forfrying)
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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.
PERSERVINGCalories:93.Fat:8g.Protein:5g.Carbs:1
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CHAPTERFOURSalads
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VegetableSaladwithBaconandCheesePrep.time:5minutes/Cooktime:10minutes/Serves6
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4oz.Lettuce3oz.Spinach2oz.Curlycabbage6slicesofcookedbacon12pcs.grapetomato1Avocado,peeledandsliced2oz.Bluecheese3tbsp.Sourcream2½tbsp.Mayonnaise
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1.Inasmallbowl,mixthesourcreamandmayonnaise.
2.Mixwithhalfthebluecheeseandsetaside.
3.Inalargesaladbowl,mixtheremainingingredients.
4.Spreadthesaladintoportionsandplacethebluecheesedressingontop.
PERSERVINGCalories:183.Fat:16g.Protein:6.5g.Carbs:2.5
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SaladwithChickenBreastandGreensPrep.time:10minutes/Cooktime:30minutes/Serves2
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2tbsp.Pestosauce2fl.oz.Balsamicvinegar1tsp.Oliveoil6oz.Chickenbreast4cupSpringgreens1oz.Freshmozzarella¼Avocado,diced6Cherrytomatoes1tbsp.Freshbasilfordecoration
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1.Preparethemarinadebymixingpesto,balsamicvinegarandoliveoil.
2.Setasideaportionofthemarinadeforthesalad,andpourtheremainingchickenbreast.Refrigeratemarinateforatleast20minutes.
3.Takethesalad.Startwithgreens,thenlayeredwithfreshmozzarella,avocadoandtomatoes.
4.Oncethechickenispickled,heatthemedium-sizedgriddle,andthenaddalittleoliveoil.
5.Fryeachsideofthebreastfor7-10minutes.
6.Slicethechickenbreastandplaceonthepreviouslypreparedsalad.
7.Pourtheremainingbalsamicpestoandaddsomechoppedfreshbasil.
PERSERVINGCalories:306.Fat:16g.Protein:25g.Carbs:6.5
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SalmonSaladPrep.time:5minutes/Cooktime:10minutes/Serves2
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2Sheetsoflettuce6leaves,Freshbasil,finelychopped½tsp.Garlicpowder1tsp.Lemonjuice4tbsp.Mayonnaise5oz.Salmon1oz.Redonion,chopped½Avocado,diced2tbsp.Parmesancheese,diced
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1.Rinsewellandcleanthelettuceleaves-theywillserveasplates.
2.Mixlemonjuice,choppedbasilandgarlicpowder.
3.Addmayonnaiseandmixwell.Setaside.
4.Filleach“plate”oflettucewithhalfofthefinelychoppedsalmon,andthenavocadoandonionrings.
5.Topwithevenlyarrangethemayonnaise(earlierabout2tablespoonsperserving),thenplacetheparmesancubes.
PERSERVINGCalories:373.Fat:31g.Protein:19.6g.Carbs:2.5
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SimpleCabbageandEggKetoSaladPrep.time:10minutes/Cooktime:10minutes/Serves6
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1lb.Cauliflowerflowers4oz.Ketomayonnaise1tsp.Yellowmustard1½tsp.FreshdillGroundblackpepperandsalt,totaste2oz.Finelychoppeddill1Celerystalk,finelychopped2oz.Redonion,chopped1tbsp.Saltedketocucumber,chopped6Hard-boiledeggs,choppedPaprika,forgarnish
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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.
PERSERVINGCalories:222.Fat:20g.Protein:8g.Carbs:2
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LightPeaandGreenOnionSaladPrep.time:5minutes/Cooktime:10minutes/Serves2
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2oz.Pea2tsp.Greenonions½tsp.Soysauce2tsp.Oliveoil½tsp.Applevinegar½tsp.Sesameoil½tsp.SesameseedsGarlicpowder,totaste
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1.Slicethegreenonionsandpeasdiagonally.
2.Mixthechoppedvegetableswiththeremainingingredientsandmix.Coverandrefrigeratefor2hours.
3.Servewiththemaincourseofyourchoice-grilledchicken,shrimps,salmon,etc.
PERSERVINGCalories:136.Fat:14g.Protein:2.5g.Carbs:3
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Keto-SalsawithAvocadoandShrimpsPrep.time:10minutes/Cooktime:10minutes/Serves4
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8oz.Peeledrawshrimp1tbsp.Oliveoil1Lemon(juice)1Avocado,diced1Tomato,diced1Cucumber,diced1/4Onion,diced2oz.Cilantro,choppedSaltandblackpepper,totaste
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1.Seasontheshrimpwithsaltandpepper.Putthepanonamedium-highheatandpouroliveoil.Oncetheoilhaswarmedup,addtheshrimpandfryonesidefor2-3minutes,thenturntotheother.
2.Removetheshrimpsfromthepanandputthemonacuttingboard.Sliceandtransfertoalargebowl.
3.Squeezethemarinadelemonjuiceintothebowl.Mixwellandletstandforawhile.
4.Addpiecesofavocado,tomatoesandcucumberstothebowl.
5.Mixwithchoppedonionandcilantro.Mixwellalltogether.
PERSERVINGCalories:283.Fat:18.8g.Protein:18g.Carbs:6.2
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KetoSaladTacoPrep.time:10minutes/Cooktime:20minutes/Serves4
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1lb.Groundbeeffromgrass-fedmeat1tsp.Groundcumin½tsp.Chilipowder1tbsp.Garlicpowder½tbsp.PaprikaSaltandpepper,totaste4cupRomanlettuce1Tomato4oz.Cheddarcheese4oz.Cilantro1Avocado4oz.Favoritesalsa2smalllimes1cupCucumber,sliced
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1.Heatalargeskilletovermediumheatandpourinsomecoconutoil.Addgroundbeefandallseasonings.
2.Mixwellandfryuntilbrown.Removefromheatandcoolslightly.
3.Mixromanlettuce,vegetables,cheeseandchoppedavocado.Topwithmeat,salsaandagenerousportionoflimejuice.Mixeverythingwell.
PERSERVINGCalories:430.Fat:31g.Protein:29g.Carbs:
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CHAPTERFIVESnacks
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QuickKetoBreadPrep.time:5minutes/Cooktime:10minutes/Serves10
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2tbsp.Almondflour½tbsp.Coconutflour1/4tsp.Bakingpowder1Egg½tbsp.Gheeorbutter1tbsp.Unsweetenedmilkofyourchoice
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1.Mixallingredientsinasmallbowlandwhiskuntilsmooth.
2.Greaseaglassbowlormicrowavedishwithbutter,gheeorcoconutoil.
3.Pourthedoughintoamoldandplaceinthemicrowaveathightemperaturefor90seconds.
4.Sliceandpourmeltedbutterasdesired.
PERSERVINGCalories:45.Fat:20g.Protein:7g.Carbs:3
Note:Ifyoudonothaveamicrowave,tryfryingthedoughinasmallamountofbutter/coconutoilorghee.Thesamecookingtime,thesameeasyrecipeisjustaslightlydifferenttexture.
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EnergyKetoBarswithNutsandSeedsPrep.time:10minutes/Cooktime:25minutes/Serves8
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2tbsp.Butterorcoconutoil2fl.oz.Sugar-free1tsp.Vanillaextract8oz.Almond,chopped8oz.Rawmacadamianuts(finelychopped)4oz.Pumpkinseed2tbsp.Hempseed1-2tsp.Ketosweetener(ifnecessary)4oz.Lowsugarchocolatechips½tsp.Coconutorbutter,orgheeoil
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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.
PERSERVINGCalories:303.Fat:29g.Protein:8g.Carbs:4
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Low-CarbFlaxBreadPrep.time:10minutes/Cooktime:15minutes/Serves8
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1oz.Almondflour1½Flaxseed1tsp.BakingpowderSalt,totaste½tsp.Vinegar4dropsLiquidstevia3oz.Rawwhiskedegg1fl.oz.Coconutoilorbutter(melted)
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1.Mixtogetherallthedryingredients,thenmixthewetones.
2.Stirdryingredientswithwetones.
3.Spreadthedoughintoalightlyoiledform.
4.Bakeat350°Fdegreesfor8–10minutes.
PERSERVINGCalories:35.Fat:42g.Protein:14g.Carbs:6
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KetoMiniPizzaPrep.time:5minutes/Cooktime:15minutes/Serves4
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1oz.Ketomayonnaise1tbsp.Raweggs2tsp.Coconutoil,melted2tsp.Almondflour1tsp.Coconutflour½tsp.PsylliumpowderApinchofbakingpowderandbakingsoda
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1.Heattheovento400°Fdegrees.
2.Mixalltheingredientswelltoformadough.Makesuretherearenolumpsinit.
3.Leavethedoughtostandforabout5minutes.
4.Dividethedoughinto3-4smallballs,about2.5cmindiameter.
5.Layoutabakingsheetwithparchmentpaper.Putdoughballsontheparchmentandpressdownonthemtomakesmallpizzas.
6.Putthestuffingontherawdoughandbakefor7-9minutes.
PERSERVINGCalories:112.Fat:28g.Protein:4g.Carbs:2
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BakedEggswithHamandAsparagusPrep.time:5minutes/Cooktime:15minutes/Serves2
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6Eggs6slices(about4oz.)Italianham8oz.AsparagusAfewsprigsoffreshmarjoram1tbsp.Butterorghee
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1.Heattheovento350°Fdegrees.
2.Greaseamuffintray.
3.Laythehamdownandaroundtheholesoastocoverthebottomandsides.
4.Addafewtwigsofmarjoram.
5.Pour1eggintoeachform.
6.Putintheovenandbake10-12minutesuntilcooked.
7.Pulloutandallowtocoolforafewminutes.
8.Steamtheasparagus,thenseasonitwithbutter.
9.Putalltheingredientsonaplateandenjoy.
PERSERVINGCalories:424.Fat:33g.Protein:30g.Carbs:2.5
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EggplantKetoChipsPrep.time:5minutes/Cooktime:20minutes/Serves4
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2fl.oz.Oliveoil1Largeeggplant(thinlysliced)Salandpeppertotaste1tsp.Garlicpowder½tsp.Drybasil½tsp.Driedoregano2tbsp.Parmesancheese
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1.Preheatovento350°Fdegrees.
2.Add1/4cupoliveoilanddriedspicestoasmallbowl.Rolltheslicedeggplantinoilandspices,andplaceitonabakingsheet.
3.Bakeforabout15-20minutes,untilthechipsareevenlyfried.Turnthemoveracoupleoftimesduringcooking.
4.RemovefromtheovenandsprinklewithParmesancheese(optional)
PERSERVINGCalories:60.Fat:5g.Protein:2g.Carbs:1
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CheeseKetoSticksPrep.time:5minutes/Cooktime:15minutes/Serves3
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3Mozzarellacheesesticks(cutinhalf)4oz.Almondflour1tbsp.Italianseasoningmixes2tbsp.Gratedparmesancheese1BigeggSalt,totaste2tbsp.Coconutoil1tbsp.Choppedparsley
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1.Putthecheeseinthefreezerovernightsothatithardens.
2.Thenaddcoconutoiltoamediumsizedcastironskilletandheatitoverlowtomediumheat.
3.Breaktheeggintoashallowbowlandwhiskwell.Inaseparatebowl,mixthealmondflour,parmesancheeseandseasonings.
4.Rollcheesesticksinanegg,thendrybreading.Putonawirerackandbakeuntilgoldenbrownonallsidesforabout1-2minutes.
5.Placechopsticksonpapertowelstosoakuptheoil.
6.Servewithlow-carbmarinarasauceandparsley(optional).
PERSERVINGCalories:436.Fat:39g.Protein:20g.Carbs:5
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CHAPTERSIXLunch
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ChickenKetoNuggetsPrep.time:15minutes/Cooktime:6hours/Serves4
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1oz.Whippedeggwhites1oz.Chickenbreastcookedandminced½oz.Coconutflour½tsp.Bakingpowder1fl.oz.Oliveoil½oz.Meltedbutter1oz.Fatty40%creamSalt,pepper,apinchofgarlicpowder,optional
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1.Mixshreddedchickenwithcoconutflour,bakingpowderandseasoning.Themixtureshouldlookverydry.
2.Addbutterandmixagain.Addwhippedeggwhitesandmixuntilsmooth.
3.Pouroliveoilintoasmallnon-stickpan.Spreadthechicken-eggmixtureinsmallpiecesandfryforabout1minuteoneachside.
4.Servewithwhippedcream,dilutedwithwater,like“milk”.
PERSERVINGCalories:136.Fat:41g.Protein:9g.Carbs:2
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ChampignonKetoBurgerPrep.time:5minutes/Cooktime:15minutes/Serves4
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2Largechampignons,withoutlegs2tbsp.Oliveoil1tbsp.Balsamicvinegar2Slicesofbacon4oz.Groundbeef½tsp.Garlicpowder½tsp.Onionpowder½tsp.WorcestershireSauce1Cheddarcheese,slice1Sliceoftomato2oz.Mixedgreensorarugula1tbsp.Low-sugarketchup
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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.
PERSERVINGCalories:771.Fat:67g.Protein:37g.Carbs:4
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NourishingBeefSoupPrep.time:10minutes/Cooktime:30minutes/Serves8
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1lb.Groundbeef5Slicesofbacon1tbsp.Oliveoil1tbsp.Mincedgarlic1cupChoppedcelery1½cupBonebroth1cupShreddedcheddar2fl.oz.Fatwhippedcream2tsp.Psylliumpowder4oz.Shreddedcheddarcheese½oz.Choppedgreenonions½cupSourcream
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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).
PERSERVINGCalories:349.Fat:27g.Protein:23g.Carbs:3
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KetoCheeseburgerwithBaconPrep.time:10minutes/Cooktime:30minutes/Serves2
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Forthedough:8oz.Mozzarella,shredded4oz.Almondflour1tbsp.Creamcheese
Forfilling:5oz.Groundbeef1Sliceofcheddarcheese,cutintoquarters1tsp.Mustard4Bacon,slices1Whiskedegg1tsp.Sesame1tsp.OliveoilSaladLeavesforGarnish(Optional)
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1.Preheatovento420°Fdegrees.
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.
PERSERVINGCalories:411.Fat:32g.Protein:27g.Carbs:3
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SpicyKetoSoupwithMushroomsPrep.time:10minutes/Cooktime:30minutes/Serves4
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1tbsp.Oliveoil1Onion(thinlysliced)1tbsp.Freshgratedginger3Garlic,cloves(finelychopped)1tsp.Chile1tbsp.Fishsauce2fl.oz.Soysauce2fl.oz.Ricevinegar4oz.Mushrooms(thinlysliced)4Hardboiledeggs2-3packetsofshiratakinoodles5cupBonebroth
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1.Pouroilintoalargesaucepanandputonmediumheat.Addtheonionandcookfor2-3minutesuntilsoft.
2.Addtheremainingingredientstothepan(excepteggsandnoodles).Cookoverlowheatfor20-30minutes.
3.Removethenoodlesfromthepackageandrinsewellundercoldwater.
4.Addseasoningtothebrothandmixwithnoodles.
5.Pourthebrothintoportions.Addhard-boiledeggs,choppedchickenorbeef,cilantro,sesameseeds,choppedgreenonionsandchilisauce(alloptional).
PERSERVINGCalories:103.Fat:13g.Protein:12g.Carbs:7
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GreekKetoMoussakaPrep.time:10minutes/Cooktime:30minutes/Serves4
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Forfilling:½Choppedeggplant10oz.Mincedchicken3tbsp.Marinarasauce1Mincedgarlic½Choppedonion1tsp.Driedoregano1tsp.Paprika½tsp.Groundcinnamon2tbsp.Oliveoil
Forthesauce:3tbsp.Heavycream3tbsp.Creamcheese3oz.Crushedcheddarcheese1Mincedgarlic
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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.
PERSERVINGCalories:358.Fat:29g.Protein:20g.Carbs:4
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AlmondPancakeswithShrimpandCheesePrep.time:10minutes/Cooktime:10minutes/Serves8
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1lb.Shrimpcookedandchopped2oz.Almondflour1Whiskedegg2oz.Mozzarella,shredded3tbsp.Parmesancheese,grated1tbsp.Freshdill,chopped1½tbsp.Oliveorcoconutoil,forfryingSaltandpepper,totaste
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1.Mixtheshrimp,egg,almondflour,cheese,dillandseasoningsinabowlandmixwelluntilsmooth.
2.Usingatablespoontoformpancakes.Thesizeofeachdependsonyourtaste.
3.Heattheoilinapanovermediumheatandfrypancakesfor3-4minutesoneachsideoruntilcooked.
4.Putonaplateandservewithherbsandaioli,oranyothersauceofyourchoice.
PERSERVINGCalories:364.Fat:21g.Protein:41g.Carbs:2
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CHAPTERSEVENDinner
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BakedHalibutCheeseBreadedPrep.time:10minutes/Cooktime:15minutes/Serves6
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2lb.Halibut(about6fillets)1tbsp.Butter3tbsp.Gratedparmesancheese1tbsp.Breadcrumbs2tsp.Garlicpowder1tbsp.DriedparsleySaltandpepper,totaste
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1.Preheattheovento400°Fdegrees.Mixallingredientsthoroughlyinabowl,excepttheplate.
2.Drythefishfilletswithapapertowelandplaceeachpieceonagreasedbutteredparchmenttray.
3.Spreadthecheesemixtureintopiecesoffishsothatitcoversitstop.
4.Bakethefishfor10-12minutes(turnthebakingtrayatleastonce).
5.Increaseheatfor2–3minutesuntilthetopisgoldenbrown.Checkreadinesswithafork.
PERSERVINGCalories:330.Fat:30g.Protein:13g.Carbs:2
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TandooriChickenLegsPrep.time:10minutes/Cooktime:25minutes/Serves2
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2Wholechickenlegs4fl.oz.FattyGreekyogurt2tbsp.Oliveoil½tsp.Cumin½tsp.Turmeric½tsp.Coriander1/4tsp.Cardamom½tsp.Cayennepepper1tsp.PaprikaPinchofNutmeg1Mincedgarlicclove½tsp.Freshginger2tbsp.LimejuiceSaltandpepper,totaste
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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.
PERSERVINGCalories:372.Fat:28g.Protein:30g.Carbs:2
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BakedEggplantwithCheesePrep.time:15minutes/Cooktime:60minutes/Serves4
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1Largeeggplant,sliced1Bigegg½cupParmesancheese,grated¼cupPorkdough½tbsp.Italianseasoning1cuplow-sugartomatosauce½cupMozzarella,shredded4tbsp.Butter
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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.
PERSERVINGCalories:376.Fat:28g.Protein:19g.Carbs:7
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ShrimpandZucchiniwithAlfredoSaucePrep.time:5minutes/Cooktime:15minutes/Serves6
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8oz.Shrimp,peeled2tbsp.Butter½tspMincedgarlic1tbsp.Freshlemonjuice2Zucchini2oz.Heavycream3oz.ParmesancheeseSaltandpeppertotaste
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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.
PERSERVINGCalories:404.Fat:28g.Protein:32g.Carbs:5
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ChickenBreastsinaGarlic-CreamSaucePrep.time:10minutes/Cooktime:25minutes/Serves4
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Forchicken:2Chickenbreasts1tbsp.Lemonjuice1/4tsp.Chilipowder1tsp.Freshgratedginger1Mincedgarlic½tsp.Corianderpowder½tsp.Turmeric1oz.ButterForthesauce:4oz.Heavycream3tbsp.Crushedtomatoes4fl.oz.Chickenbroth1Onion,diced1Garlicclove,minced1/4tsp.Chilipowder1tsp.Freshgratedginger1/4tsp.Cinnamon
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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.
PERSERVINGCalories:319.Fat:21g.Protein:27g.Carbs:3.9
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SalmonFilletwithCreamSaucePrep.time:10minutes/Cooktime:15minutes/Serves3
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2tbsp.Oliveoil3Salmonfillets2Garliccloves,minced1cupHeavywhippedcream1oz.Creamcheese2tbsp.Capers1tbsp.Lemonjuice2tsp.Freshdill2tbsp.Parmesancheese,grated
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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.
PERSERVINGCalories:494.Fat:31g.Protein:53g.Carbs:2.5
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BeefCasserolewithCabbageandCheesePrep.time:15minutes/Cooktime:30minutes/Serves8
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2lb.Cauliflower8oz.Softenedcreamcheese1lb.Groundbeef½Onion,diced1tbsp.WorcestershireSauce1cupShreddedcracklings1Bigegg2cupCheddarcheese,grated5oz.BaconSaltandpepper,totasteExtrasidedish:choppedonion
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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.
PERSERVINGCalories:443.Fat:35g.Protein:24g.Carbs:5.4
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CreamySpinachPrep.time:10minutes/Cooktime:20minutes/Serves4
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2tbsp.Butter2tbsp.Oliveoil1Onion,diced2Garliccloves,minced9oz.Freshspinach2fl.oz.Creamcheese2fl.oz.Heavycream
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1.Heatthecreamandoliveoilinafryingpanatmedium-hightemperature.
2.Addgarlicandonions,andstircontinuouslyfor2-3minutesuntilsoft.
3.Addthespinach(handfulatatime)andfryuntilitwithers.Putinafinestrainerandsqueezetheliquid.
4.Returnthespinachtothepan,seasonwithpepperandsalt,andaddtheheavycream.Cookuntilbubblesinthecream.
5.Mixwithcreamcheeseuntilitiscompletelymelted,andthemixtureisthickandbubbly.Removefromheatandserve.
PERSERVINGCalories:277.Fat:21g.Protein:9g.Carbs:7
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FriedCodwithTomatoSaucePrep.time:10minutes/Cooktime:20minutes/Serves4
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Afish:1lb.(4fillets)Cod1tbsp.Butter1tbsp.OliveoilSaltandpepper,totaste
Tomatosauce:3Largeeggyolks3tbsp.Warmwater8oz.Butter2tbsp.Tomatopaste2tbsp.Freshlemonjuice
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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.
PERSERVINGCalories:589.Fat:56g.Protein:20g.Carbs:2
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BraisedBeefinOrangeSaucePrep.time:10minutes/Cooktime:90minutes/Serves6
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2lb.Beef3cupsBeefbroth3tbsp.Coconutoil1OnionPeelandjuiceof1orange2tbsp.Applevinegar1tbsp.Freshthyme2½tsp.Garlic,chopped2tsp.Groundcinnamon2tsp.Erythritol1tsp.SoysauceRosemary,sage,bayleaf,salt,pepper,totaste
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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.
PERSERVINGCalories:337.Fat:14g.Protein:42g.Carbs:5
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MeatloafPrep.time:10minutes/Cooktime:60minutes/Serves8
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1lb.Groundbeef½tsp.Garlicpowder½tsp.Cumin6slicesCheddarcheese2oz.Slicedonions2oz.Greenonions,chopped½cupSpinach¼cupMushrooms
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1.Mixthemeatwithsalt,pepper,garlicandcumin.Putthestuffingintheform,leavinginthemiddleaplaceforthefilling.
2.Putcheeseonthebottomoftheroll.
3.Addonions,spinachandmushrooms.
4.Usetheremainingmeattocoverthetopwithspinachandmushroomsasalid.
5.Bakeat370°Fforonehour.
PERSERVINGCalories:248.Fat:21g.Protein:15g.Carbs:2
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KetoChiliPrep.time:10minutes/Cooktime:30minutes/Serves6
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2lb.Youngbeef8oz.Spinach1cupTomatosauce2oz.Parmesancheese2Greenbellpeppers1Onion1tbsp.Oliveoil1tbsp.Cumin1½tbsp.Chilipowder2tsp.Cayennepepper1tsp.GarlicpowderSaltandpepper,totaste
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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.
PERSERVINGCalories:404.Fat:27g.Protein:31g.Carbs:5
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BeefCroquetteswithSausageandCheesePrep.time:10minutes/Cooktime:30minutes/Serves12
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1lb.Mincedbeef1Chorizosausage1cupCheddarcheese8fl.oz.Tomatosauce3oz.Shreddedporkskins2Largeeggs1tsp.Cumin1tsp.Chili
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1.Preheatovento380°Fdegrees.
2.Cutthesausageintosmallpiecesandmixwellwiththebeef.
3.Addporkskins,spices,cheeseandeggs.
4.Mixeverythingtogetheruntilyoucanformthemeatballs.
5.Placethemonabakingsheetwithabakingsheet.
6.Bakeintheovenfor30-35minutes.
7.Topwithtomatosauce.
PERSERVINGCalories:142.Fat:12g.Protein:7g.Carbs:1
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EggplantwithBaconPrep.time:10minutes/Cooktime:20minutes/Serves6
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1lb.Bacon1lb.Eggplant1cupHeavywhippedcream2tbsp.Butter2Garliccloves,grated1tbsp.Whitewine1tbsp.Lemonjuice1cupParmesancheese,shredded
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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.
PERSERVINGCalories:564.Fat:51g.Protein:16g.Carbs:6
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CHAPTEREIGHTDesserts
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CheesecakeKeto-CupcakesPrep.time:10minutes/Cooktime:15minutes/Serves12
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4oz.Almondflour2oz.Butter,melted8fl.oz.Softcreamcheese2Eggs6oz.Granulatedketosweetener1tsp.Vanillaextract
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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
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ChocolateswithBerriesPrep.time:10minutes/Cooktime:15minutes/Serves12
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4tbsp.Solidcoconutoil2tbsp.Cocoapowder1tbsp.Erythritolorxylitol1tbsp.Liquidcoconutoil2tbsp.Cocoabutter1cupFreshberriesmixOptional:gratedunsweetenedcoconutorrawchoppednuts
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1.Addsolidcoconutoil,cocoabutter,liquidcoconutoil,salt,cocoapowderandsweetenertotasteinasaucepan,thenstiroverlowheatuntilcompletelydissolved.
2.Pourthechocolatemixtureintothesiliconetrayforatleast12forms.Sprinkleberriesevenly(alongwithanyotheradditives,ifused).
3.Placethetrayinthefridgeforabout15minutes.
4.Storeleftoversinarefrigeratorinaclosedcontainer.
PERSERVINGCalories:61.Fat:6g.Protein:1g.Carbs:2
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KetoCookieswithRaspberryJamPrep.time:10minutes/Cooktime:15minutes/Serves12
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2cupAlmondflour1/4tspXanthangum½tsp.Bakingpowder4oz.Softbutter2oz.Erythritolorotherketo-friendlysweetener1tsp.Vanillaextract1Egg3tbsp.Raspberryjam/sugarfreejam
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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.
PERSERVINGCalories:168.Fat:16g.Protein:4g.Carbs:2
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ChocolateBrownieinaMugPrep.time:5minutes/Cooktime:10minutes/Serves12
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1Bigegg2tbsp.Almondflour½tsp.Bakingpowder2tbsp.Unsweetenedcocoapowder1tbsp.Butterorcoconutoil½tsp.Vanillaextract1tbsp.Steviaorketo-friendlysweetenerofyourchoice
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1.Oilonelargecuportwosmallshapes.Putaside.
2.Addallingredientstoasmallbowlandmixwithasmallwhiskuntilsmooth.
3.Pourthedoughintothepreparedformandplaceinthemicrowaveforabout1minute(twoservings)or75secondsperservinginamug.
PERSERVINGCalories:140.Fat:9g.Protein:11g.Carbs:3
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LemonBlueberryKeto-CakesPrep.time:10minutes/Cooktime:20minutes/Serves12
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Dough:4Eggs3/4cupFattycoconutmilk1tsp.Purevanillaextract½cupCoconutflour1½tbsp.Xylitol1tsp.Bakingpowder½tsp.Xanthangum1/8tsp.PinkHimalayansalt3tbsp.Herbalunsaltedbutter,melted3/4cupFreshblueberries
Lemonicing:1Lemon,juiceandzest5tbsp.Powdered(non-granular)steviaorxylitol
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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.
PERSERVINGCalories:136.Fat:7g.Protein:9g.Carbs:6
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ChocolateKetoFudgePrep.time:5minutes/Cooktime:10minutes/Serves12
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½cupAlmondoil½cupCoconutoil2oz.Unsweetenedcocoapowder3tbsp.Ketosweetener1tsp.Vanillaextract2oz.Walnuts(optional)
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1.Addcoconutandalmondoil,andcocoapowderinablender,andbeatuntilsmooth.
2.Addvanilla,sweetenerandsalt.Ifdesired,addwalnutsorotheringredientstoyourtaste.
3.Pourthemixtureintoabakingdishlinedwithparchmentpaper.Putitinthefridgeuntilitiscompletelycool,thenpullitoutandcutitinto16smallsquares.
Note:Youcantrytoaddthefollowingtoppings:LowcarbchocolatecrumbSomepeanutbutterCreamcheeseSeasaltAfewdropsofpeppermintoil
PERSERVINGCalories:137.Fat:13g.Protein:3g.Carbs:2
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CheesecakeMintPrep.time:10minutes/Cooktime:15minutes/Serves64
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1½cupAlmondflour2½cupPowderederythritol5tbsp.Meltedbutter1lb.Softcreamcheese15Wholemintleaves2fl.ozcupHeavycream6oz.Low-carbblackchocolate1/4tsp.Mintextract.
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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.
PERSERVINGCalories:121.Fat:12g.Protein:3g.Carbs:2
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CHAPTERNINEStaples
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HomemadeKetoMayoPrep.time:5minutes/Cooktime:10minutes/Serves12
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6fl.oz.Oliveoil4fl.oz.Coconutoil1Egg2Eggyolks1tsp.DijonmustardPinchofsaltandsmokedpaprika3dropsLiquidstevia
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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
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HomemadeSambalSaucePrep.time:5minutes/Cooktime:30minutes/Serves10
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1Onion2tsp.Chilipeppers,dried3tbsp.Low-sugarketchup2tbsp.CoconutoilSalt,totaste
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1.Cuttheonionandmixuntilsmooth.Setaside.
2.Cutthedriedchiliesandremovetheseeds.Boilthepeppersforabout30minutesoruntilsoft.Thenturnthepepperintoapaste.
3.Inaheatedfryingpan,meltcoconutoil.Thenaddalltheingredientsandmixthoroughly.
PERSERVING(1tbsp.)Calories:36.Fat:3g.Protein:0.5g.Carbs:1.5
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LowCarbKetchupPrep.time:5minutes/Cooktime:5minutes/Serves10
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3/4cupTomatopaste2tbsp.Applecidervinegar2tsp.KetosweetenerPinchofsalt1tsp.Garlicpowder3/4tsp.OnionpowderPinchofCayennePepper1cupWater
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1.Addalltheingredientstoalargebowlandwhiskwell.
2.Adjustthesaltandsweetenertotaste.
PERSERVING(1tbsp.)Calories:20.Fat:0g.Protein:1g.Carbs:2
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DutchKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves10
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6Eggyolks1dropWorcestershiresauce1dropLowcarbhotsauce1Lemon,juicePinchofsaltandgroundblackpepper8oz.Butter
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NOTE:Thekeytosuccessistomakesureyourbutterishotenoughtolightlycookeggs.Itisimperativethatyouaddtheoilimmediatelyafterremovingitfromthemicrowave.
1.Putthefirst5ingredientsinablender.Heatthebutterinthemicrowave(coverwithapapertowelsothatitdoesnotsplash)for2-3minutes.
2.Settheblendertolowspeedandquicklypourtheoilthroughthetopoftheblender.Beatabout10-15secondsuntilsmooth.
PERSERVING(servefor10oz.)Calories:120.Fat:12g.Protein:2g.Carbs:1
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TapenadeKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves8
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1cupBlackolivesinbrine1oz.Capers4fl.oz.MixOliveandAvocadooils2Garlic,cloves3tbsp.Lemonjuice2tsp.Applecidervinegar1cupFreshbasil1cupFreshparsley½tsp.Blackpepper
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1.Putalltheingredientsinablenderorfoodprocessor,andbeatatlowspeeduntilcompletelyhomogeneous.
2.Pourintodishesandstoreintherefrigeratorforupto1week.
PERSERVINGCalories:134.Fat:14g.Protein:1g.Carbs:2
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MeatKetoSaucePrep.time:5minutes/Cooktime:5minutes/Serves8
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1Shallot4Garlic,cloves½cupCilantro½cupParsley1Lemonjuice3tbsp.Redwinevinegar2tsp.CrushedredpepperPinchofsaltandblackpepper¼cupOliveoil
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1.Mixallingredientsexceptoliveoilinafoodprocessor.Continuingtobeat,pourtheoilthroughthetopofacontinuousstream.
2.Seasontotasteandaddmoreoiland/oracoupleoftablespoonsofwater,ifnecessary,sothatthesauceismorefluid.
PERSERVINGCalories:46.Fat:4g.Protein:1g.Carbs:1
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QuickPickledKetoVegetablesPrep.time:5minutes/Cooktime:5minutes/Serves10
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1½cupFilteredwater1½cupApplecidervinegar1½tbsp.PinkHimalayansaltOptional:1/4tsp.granulatedstevia
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Suggestedvegetablesforquickpickling:6smallwholecarrots½Asparagus,withcutends½cupThinlyslicedcucumber½cupThinlyslicedredonion
1.Inasmallsaucepanovermediumheat,mixalltheingredientsforthebrine.Heattheliquidtoagentleboiluntilthesaltandsweetenerdissolve(about2minutes).
2.Spreadthevegetablesintothejarsandcarefullyfillthemwithbrine.Allowthejarstocool,thenclosethelidsandstoreintherefrigerator(upto2months).
PERSERVINGCalories:10.Fat:0.1g.Protein:0.1g.Carbs:2
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ADVICEFORGOINGOUTTOEAT
Itisnotsodifficulttoturnmanyoftherestaurantmenusintodishesthataresuitableforketo-diets.Hereisafewtipshowtomakeiteasier.
Mostestablishmentsoffermeatandfishdishes.Orderthem,andaskthemtoreplacethehigh-carbsidedishwithvegetables.
Eggdishessuchasscrambledeggsorbaconandeggsarealsogreat.
Anothergreatoptionisaburgerwithoutabun.Youcansimplynoteatbread.
InMexicanrestaurants,youcanenjoymeatdisheswithasatisfiedportionofcheese,salsaandguacamolesaucesandsourcream.
NOTE:Wheneatingout,choosemeat,fishoreggdishes.Andorderanextraportionofvegetables.
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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.
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Iamverypleasedthatyouhavepurchasedmybook.Iamsurethatinthisbookyouwillfindeverythingthatyouarelookingforandachievingyourgoalswillbecomeeveneasierandmoreenjoyable.Ifyoulikethisbookfeelfreetoleaveyourfeedbackorwishonthesite.Iwillreaditandtrytodoeverythinginmypower.
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Copyright
Copyright2019byMichaelStewart-Allrightsreserved.AllrightsReserved.Nopartofthispublicationortheinformationinitmaybequotedfromorreproducedinanyformbymeanssuchasprinting,scanning,photocopyingorotherwise
withoutpriorwrittenpermissionofthecopyrightholder.DisclaimerandTermsofUse:Efforthasbeenmadetoensurethattheinformationinthisbookisaccurateandcomplete,however,theauthorandthepublisherdonotwarranttheaccuracyoftheinformation,textandgraphicscontainedwithinthebookduetotherapidlychangingnatureofscience,research,knownandunknownfactsandinternet.TheAuthorandthe
publisherdonotholdanyresponsibilityforerrors,omissionsorcontraryinterpretationofthesubjectmatterherein.Thisbookispresentedsolelyformotivationalandinformational
purposesonly.