Free PDF Ketogenic Diet - The Ultimate Guide, Recipes and Meal Planner: Naturally Reduce Weight, Lose Fat, Maintain Muscle and Achieve Your Perfect
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Free PDF Ketogenic Diet - The Ultimate Guide, Recipes and Meal Planner: Naturally Reduce Weight, Lose Fat, Maintain Muscle and Achieve Your Perfect
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Ketogenic Diet - The Ultimate Guide, Recipes and Meal Planner (Naturally Reduce Weight, Lose Fat, Maintain Muscle and Achieve Your Perfect Body)
This book contains proven steps and strategies on how you can make use of the Ketogenic diet as a way to boost your weight loss and maintain proper health.
It’s all about working with the body’s natural processes in order to produce a safe yet quick weight loss method that wouldn’t demand too much from you. No need to starve yourself! With this diet, you only need to make the right dietary choices for your body and let go of all the bad habits that made you gain weight in the first place.
From getting started to a 7-day plan, we have you covered. All you need to do is to get started.
Will you miss this chance to learn how easy and healthy you could lose weight?
Don’t lose any more time…
Scroll Up, Download and Change your life Today!
- Sales Rank: #1179658 in eBooks
- Published on: 2016-01-18
- Released on: 2016-01-18
- Format: Kindle eBook
Most helpful customer reviews
1 of 1 people found the following review helpful.
Ketogenic diet for a healthier way of living and better eating habits
By C. ROMERO
This book is written in a friendly way, in a good format on which you can easily read and understand what the author describes and proposes. The author on this book proposes a beginners guide for Ketogenic Diet, including the concept of, attainable benefits, tips and tricks, what you can eat and a meal planner.
According to the author, this book contains proven steps and strategies on how you can make use of the Ketogenic Diet as a way to boost your weight loss and maintain proper health. It’s all about working with the body’s natural processes in order to produce a safe yet quick weight loss method that wouldn’t demand too much from you. No need to starve yourself. You will learn to let go of all bad eating habits that made you gain weight.
Ketogenic diet is a different way of eating and being mindful of what you consume. It is just a healthier and smarter way of eating. The objective of the Ketogenic diet is to achieve a metabolic state (ketosis) wherein fat fragments get burned and used as energy instead of glucose stores. According to the author, this kind of diet may improve health condition on autism, cancer, epilepsy and Alzheimer.
This is a low carbs diet in order to achieve the ketogenic process. Protein daily intake depends on your gender, height and amount of exercise you are able to do in a day. You must consider both facts in order to ensure maximum and safe weight loss, according to the author. Also, your diet will become high in fats, moderate in proteins and low in carbs; as this Ketogenic diet helps in lowering cholesterol levels as cholesterol is created from the excess glucose found in a regular daily diet.
Ketogenic Diet will also increase your energy, stabilize your mood, a clear thinking and better concentration and improve digestion among other benefits.
The author advices to keep a food journal, to watch the right amount of protein intake per day based in your bodyweight, watch to consume the right amount of fat and give your body enough time to adapt on this eating habit.
On this book you will find advice of what to eat and how to eat it. Meats, poultry, seafood, dairy products, nuts, seeds, low carb veggies, fruits and other side foods to complete your available ingredients. On the final pages a meal planner you will find to fulfill your basic objective and begin this Ketogenic Diet.
I did like this book; it has its own inspiration, good for the soul.
Please note that I have received this book for free in exchange for my honest and unbiased review.
If this review is helpful for you, then please click the “yes” button below. Thanks for taking the time to read my review.
1 of 1 people found the following review helpful.
A very basic introduction to the ketogenic diet
By MommaTOX
I just read this book. It took me less than 30 minutes, although I did skim a few parts. I have been curious about the ketogenic diet and knew absolutely nothing about it, so I thought this book would serve the purpose of at least describing what it is. The book does that, but as the title says, it's really just an "ultimate beginners guide." It does not go into great depth about anything. The basic concept of inducing ketogenesis to promote weight loss is described. There are no real warnings about potential health risks of being on this diet or health risk of eating too few calories. I mention the calories because the sample 7-day diet seems pretty low in calories, especially if you are starting out at a high weight. The only warning that I noticed regarding consulting your doctor was regarding exercise, not the change in diet, itself.
One thing I like about Kindle books is a table of contents, so I can navigate a little bit (not as easily as with a real book) and know what to expect. This book does have a table of contents listing the 5 chapters: 1-ketogenic diet, 2-benefits, 3-tips and tricks, 4-what to eat?, 5-meal planner.
One of the things that stood out was that it is recommended to get 70-75% of your calories from fat. This at first seemed crazy to me, but he's talking about good fats, including those in avocados and nuts, so he's not suggesting you just eat butter all day. There is also a good tip to eat 1.5 to 2 grams of protein per kilo of your own body weight. I like this kind of tailored, concrete guideline. Unfortunately, there aren't any other guidelines such as this one.
There are suggestions for completely cleaning out your pantry to remove carbohydrates. While I get that this will help with willpower, I don't think it's practical for families with other people in the house who will not be on the "diet" or making this extreme lifestyle change. But again, this is advertised as a beginner's book. I'm sure more in-depth books may have suggestions for changing your diet while still feeding carbs to your family.
I found it very odd that the 7-day diet includes juice as an allowed/suggested drink for the first two days. Juice is high in sugar content, so I just don't get it. Also, as I noted above, the suggested diet is very low in calories, although I did not calculate them. I thought the point was to not necessarily reduce calories, but rather change the composition of the foods you eat.
Overall, this e-book does function as an introduction to what a ketogenic diet is all about, but it is insufficient to use exclusively to get started. My main issue with it is that the author does not drive home the point that the diet COULD be unsafe, if you don't do it right and consult your doctor. I also think the suggested 7-day meal plan is unrealistic, doesn't give any options for tailoring it to your own tastes and preferences, and has some strange suggestions.
I received this e-book for free in exchange for my honest review.
0 of 0 people found the following review helpful.
Starts out good, but then gets strange and inaccurate! Easy reading and simple lanugage is a plus.
By Alicia Marie
As someone who has been on the ketogenic diet for a few years this book is a bit confusing as it starts out well but then veers off in a wrong direction and seems to mix up the ketogenic diet with one that is lower in carbs than a typical American diet, but not really keto friendly either.
I think it is written in a way that is easy to understand and the language isn't too technical which is refreshing. Oftentimes with keto things get very complicated very fast and it really scares people away, so I think they did a good job here. There is some basic information in the beginning which is good, but then it gets a little weird when they start talking about food choices.
Most vegetables are good and actually pushed in the diet, things higher in carbs like root vegetables, onion, and tomato should be watched a bit more carefully but are fine if they fit into your macronutrients for the day, something you should calculate before starting to really help yourself out. I felt like the book said you had to watch vegetables more than you had to watch fruit for some reason which was odd. It does say you can eat avocados and is the only fruit it lists really (my favorite fruit to eat on keto, yay!), but when people read fruit I'm assuming they think of other things such as bananas, citrus fruits, melons, berries, etc. Most of these things are a bit too carby for keto unless you're really paying attention to your numbers or are lucky enough to know your carb tolerance is higher. Berries in small quantities are okay for most people, but many other fruits are not typically consumed or are eaten rarely. Despite this, the book actually suggests drinking fruit juice for many meals in the plan...whattt?! Most juice is FULL of carbs, and not typically suggested for people on keto! So be careful what fruit you are choosing! I often drink "green shakes" since I'm not always in a salad mood, but I usually do so after a workout when I can tolerate more carbs. My shakes contain things such as cucumbers, kale, a few berries for sweetness, maybe an avocado if I'm extra hungry, and a bit of heavy cream.
The book is also clearly geared at people looking to lose weight but then suggests diet soda on the meal plan. To a degree it is fine and much better than the sugar-laden version for keto, but if you stall on your weight loss make sure to take a good look at the sugar substitutes you are consuming as many of them can cause this. I don't see a mention of this in the book.
I'm glad bone broth was included in a couple areas as something that should be consumed but it doesn't really seem to state why or that it is important to up your electrolyte and water intake when starting a ketogenic diet. As is I feel like it is something I would read and skip since it sounds a bit out of place and weird, but it is important to drink something with electrolytes when starting out so you don't get sick and feel terrible! I feel like this should be mentioned since this book is a kickstart your diet type of book.
Overall the book is okay, if this is your first starting point it is easy to read, but not all the information is terribly accurate and I definitely wouldn't call it an ultimate guide. If you're really looking into this diet to use to better your health I'd look elsewhere to get a better grip on what is actually going on in your body and how to go about doing it correctly. The Keto diet is a great one and many different types of people would do well to follow it, but it isn't for everyone, so get to know why it works so great and why it doesn't in depth before pursuing it. It may take some research on your part, but in the end it is worth doing it the right way because the results are fantastic when you do!
There are many blogs dedicated to the ketogenic lifestyle that do a great job of explaining it in full detail. My biggest tip for success for me personally is the use of myfitnesspal to keep track of my macros and log my food. It counts my calories for me and even my workouts if I want! It is a great tool for keto and the free version works fine for me and I can carry it with me on my cellphone app so I don't have any excuses to get off track. :)
I received' this book free for review purposes.
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