Ketogenic Diet : The Complete Step by Step Guide for Beginners to Living the Keto Lifestyle – Lose Weight, Burn Fat, and Increase Energy
By Mark Evans
()
About this ebook
Low carb diets are one of the most popular types of diet around, and for good reason. Many people report weight loss, weight management, and health improvements from going low carb. But what about the people who succeed on other diets? And why do some people fail to meet their goals on a low carb diet? One simple answer: ketosis.
Ketosis is essential to losing weight. It is the process by which we get energy from fat. And if you're not in ketosis, you're not losing body fat. So why go through a series of fancy steps trying to get into ketosis on a normal diet, or a typical low carb diet, when you can go straight to ketosis by adopting a ketogenic diet?
The ketogenic diet described within these pages adopts the latest in nutrition research, the best foods for our bodies, and eliminates all the unnecessary messing around. No more counting points or calories in detail. No more fighting carb cravings every day. And no more avoiding healthy vegetables because of a fad diet. This time you can focus on healthy whole foods, a low carb diet, and a no cravings solution, for now, or forever.
Mark Evans
Mark Evans has worked as a journalist with the Irish Examiner national newspaper for more than ten years. His first non-fiction book, Inquizition, was published in 2007. He has written award-winning plays and his news features have been published in Ireland, the US, South Africa and Australia. He lives in Co Cork, Ireland, with his wife and two children. This is his first novel.
Read more from Mark Evans
Meal Prep : Beginner’s Guide to 70+ Quick and Easy Low Carb Keto Recipes to burn Fat and Lose Weight Fast Rating: 1 out of 5 stars1/5Bleak Expectations (NHB Modern Plays): (West End edition) Rating: 4 out of 5 stars4/5Meal Prep : 101 - The Beginners Guide to Meal Prepping & Clean Eating - Simple, Delicious Recipes for a Lean and Healthy Body Rating: 0 out of 5 stars0 ratingsBlood Pressure : Solution - 54 Delicious Heart Healthy Recipes that will Naturally Lower High Blood Pressure and Reduce Hypertension Rating: 0 out of 5 stars0 ratingsRaise Your Standards: The Definitive Guide to Building Seven-Figure Sales Rating: 0 out of 5 stars0 ratingsDASH Diet : The Ultimate DASH Diet Guide to Lose Weight, Lower Blood Pressure, and Stop Hypertension Fast Rating: 0 out of 5 stars0 ratingsDash Diet : Top 60 Delicious and Easy DASH Diet Recipes to Lose Weight, Lower Blood Pressure and Stop Hypertension Fast Rating: 0 out of 5 stars0 ratingsFat Bombs : 60 Best, Delicious Fat Bomb Recipes You Absolutely Have to Try! Rating: 0 out of 5 stars0 ratingsAir Fryer Cookbook for Beginners: Delicious, Quick & Easy Recipes to Save Time, Eat Healthy, and Enjoy Cooking Rating: 0 out of 5 stars0 ratingsSpiralizer Cookbook : 60 Best Delicious & Healthy Spiralizer Recipes You Have to Try! Rating: 0 out of 5 stars0 ratingsTo Trust and to Love Rating: 0 out of 5 stars0 ratingsIntermittent Fasting : A Simple, Proven Approach to the Intermittent Fasting Lifestyle - Burn Fat, Build Muscle, Eat What You Want Rating: 0 out of 5 stars0 ratingsMrs God Rating: 3 out of 5 stars3/5Lily Trotter: 1 Rating: 0 out of 5 stars0 ratingsSiscal Stone Rating: 0 out of 5 stars0 ratingsMediterranean Diet for Beginners : The Complete Guide With 60 Delicious Recipes and a 7-Day Meal Plan to Lose Weight the Healthy Way Rating: 0 out of 5 stars0 ratingsFrom Turnbull to Morrison: Understanding the Trust Divide Rating: 0 out of 5 stars0 ratingsMrs God: Trinity Rating: 0 out of 5 stars0 ratings
Related to Ketogenic Diet
Related ebooks
Ketogenic Diet and Exercise Plan Rating: 0 out of 5 stars0 ratingsThe Atkins Slow Cooker Cookbook: 60 Atkins-Approved Recipes to Try in Your Slow Cooker: Healthy Slow Cooking Rating: 0 out of 5 stars0 ratingsLow Carb Diet Plan: Low Carb Diet Recipes For Lose Weight Fast, Remove Cellulite, Boost Metabolism & Look Beautiful Rating: 0 out of 5 stars0 ratingsKeto Diet for Beginners: Burn Fat with The Ketogenic Diet Rating: 0 out of 5 stars0 ratingsKetosis: Get Lean And Fit With The Ketogenic Diet Rating: 0 out of 5 stars0 ratingsThe Rich Pre-Teen: A Fundamental Guide to Financial Literacy Rating: 0 out of 5 stars0 ratingsLow Carb Diet Cookbook: Low Carb Diet Recipes For Lose Weight Quickly, Remove Cellulite, Boost Metabolism & Enjoy Your Life Rating: 0 out of 5 stars0 ratingsThe Coconut Flour Diet: The Alternative Bound to be Life-Changing Rating: 0 out of 5 stars0 ratingsCongratulations, You're Gonna Be a Dad!: What's Ahead from A to Z for First-Time Fathers Rating: 0 out of 5 stars0 ratingsKeto Diet for Beginners: Keto Diet Rating: 0 out of 5 stars0 ratingsLiving Paleo: The Essential Guide for Getting Naturally Fit: Healthy Living, #2 Rating: 0 out of 5 stars0 ratingsTwo Pans and a Pot: A cookbook about family, push-ups and fresh foods. Rating: 0 out of 5 stars0 ratingsPaleo Grill Cooking: Gluten Free Recipes for Paleo Grilling and Barbecue Dishes: Paleo Diet Solution Series Rating: 0 out of 5 stars0 ratingsBone Broth Cookbook: The Ultimate Recipe Book for Making Healthy and Delicious Bone Broths Rating: 0 out of 5 stars0 ratings10 Day Green Smoothie Cleanse: 40 New Beauty Blast Recipes To A Sexy New You Now: The Blokehead Success Series Rating: 0 out of 5 stars0 ratingsPlan Your Escape: Secrets of Traveling the World for Less Than the Cost of Living at Home Rating: 0 out of 5 stars0 ratingsKeto Comfort Foods: Family Favorite Recipes Made Low-Carb and Healthy by Maria Emmerich | Conversation Starters Rating: 0 out of 5 stars0 ratingsGluten Free: Your Complete Guide To The Healthiest Gluten Free Foods Along With Delicious & Energizing Gluten Free Cooking Recipes Rating: 0 out of 5 stars0 ratingsDudeFood: A Guy's Guide to Cooking Kick-Ass Food Rating: 0 out of 5 stars0 ratingsParenting the Bible Way Rating: 0 out of 5 stars0 ratingsI am a Keto Kid Rating: 0 out of 5 stars0 ratingsKeto Meal Prep: Ketogenic Diet, #2 Rating: 0 out of 5 stars0 ratingsLose Weight Without Going Hungry: Low Carb Diet Recipes to Lose Weight Naturally, Transform Your Body & Feel Great Rating: 0 out of 5 stars0 ratingsThe Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks. Rating: 0 out of 5 stars0 ratingsLife Beyond Alcoholism Guide Rating: 0 out of 5 stars0 ratingsThe Young Housekeeper's Friend: Revised and Enlarged Rating: 0 out of 5 stars0 ratingsMeal Prepping Rating: 0 out of 5 stars0 ratings
Health & Healing For You
Quick Start Guide to Carnivory + 21 Day Carnivore Diet Meal Plan Rating: 5 out of 5 stars5/5Mediterranean Diet: 70 Easy, Healthy Recipes Rating: 3 out of 5 stars3/5The Whole30: The 30-Day Guide to Total Health and Food Freedom Rating: 0 out of 5 stars0 ratingsThe Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health Rating: 4 out of 5 stars4/5The Carnivore Code Cookbook: Reclaim Your Health, Strength, and Vitality with 100+ Delicious Recipes Rating: 0 out of 5 stars0 ratingsThe How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss Rating: 0 out of 5 stars0 ratingsDIY Sourdough: The Beginner's Guide to Crafting Starters, Bread, Snacks, and More Rating: 5 out of 5 stars5/5Homegrown & Handmade: A Practical Guide to More Self-Reliant Living Rating: 4 out of 5 stars4/5Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats Rating: 4 out of 5 stars4/5The Instant Pot® Meals in a Jar Cookbook: 50 Pre-Portioned, Perfectly Seasoned Pressure Cooker Recipes Rating: 4 out of 5 stars4/5The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free Rating: 0 out of 5 stars0 ratingsCook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight's Dinner into Tomorrow's Feast Rating: 5 out of 5 stars5/5The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5Dropping Acid: The Reflux Diet Cookbook & Cure Rating: 5 out of 5 stars5/5WeightWatchers New Complete Cookbook: Over 500 Delicious Recipes for the Healthy Cook's Kitchen Rating: 4 out of 5 stars4/5Vegan Reset: The 28-Day Plan to Kickstart Your Healthy Lifestyle Rating: 5 out of 5 stars5/5Healthy Meal Prep Cookbook for Beginners: Weekly Recipe Plans for a Healthy Living and Weight Loss Rating: 0 out of 5 stars0 ratingsMeals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook Rating: 4 out of 5 stars4/5The Daniel Plan Cookbook: Healthy Eating for Life Rating: 0 out of 5 stars0 ratings
Reviews for Ketogenic Diet
0 ratings0 reviews
Book preview
Ketogenic Diet - Mark Evans
Chapter One: What is the ketogenic diet?
To understand a ketogenic diet we first need to understand ketosis. You may have been taught in school that our bodies need glucose to fuel our muscles and brains, and some of you may have been taught that there is no substitute for glucose. However this is not correct.
The reality is that we only have two sources of glucose: the carbohydrates in the foods we eat and a limited supply reserved in our muscles and liver. As long as we keep eating, and do not spend much time without food, we can run entirely on glucose. However if we go too long between meals or burn up our glucose stores, such as through endurance exercise, our glucose runs out. If it were true that we only run on glucose, at this point we would die. However we do not.
This is because our body has two main energy sources: glucose, and ketones. Glucose, as we have mentioned, is pure sugar derived from carbohydrates in our diet. But our bodies are very vulnerable to sugar, so we can't store a lot of it. And we all know what we actually store: fat. We turn excess sugar, fats, and sometimes even proteins into our own body fat cells for storage, because these are fairly safe. Obesity may harm our bodies, but if we carried enough sugar in pure glucose form to be obese, we'd have died long ago. So fat is the safer option. But we can't actually burn fat on its own, or convert it back to glucose. So we have a mechanism that we can use to turn fat back into reliable energy.
This process is called ketosis, and the energy we create from it is called ketones. When we do not have enough glucose to run our bodies we will take fat cells and protein cells and combine them to form an energy source that we can use instead of glucose. This happens whether we are eating a lot of food and just no carbs, like with the Inuit populations before Westernization, or whether we are not eating and are burning our own fat and muscle to make ketones. This energy source is just as good for our brains and muscles as glucose is.
Following a modern diet we often rely very heavily on glucose, using ketones only as a back up energy source. This is because carbohydrates are quick, easy energy. As soon as we eat something with carbs in it, the enzymes in our mouths digest it down and we absorb sugars through our stomach lining. So naturally, we have a strong appetite for carbs. Meanwhile, fats are slow and hard to digest, so unless we combine them with sugars we will always choose a carby food over a fatty one. But this reliance is not natural. If we look at humans in wild type environments, such as survivalists or tribal people, they burn carbs when they are eating carby foods, but can go days or even weeks eating no carbs at all. When they kill an animal, or find a coconut tree, they will binge on proteins and fats, and when there is no food they will use up their glucose and start burning their body fat. Our bodies were designed to do this, not because it's pleasant, but because it's the way we