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    Keto Secret: A Complete Beginners Secret Guide to an Effective Weight-Loss Keto Lifestyle
    Keto Secret: A Complete Beginners Secret Guide to an Effective Weight-Loss Keto Lifestyle
    Keto Secret: A Complete Beginners Secret Guide to an Effective Weight-Loss Keto Lifestyle
    Ebook269 pages1 hour

    Keto Secret: A Complete Beginners Secret Guide to an Effective Weight-Loss Keto Lifestyle

    By Natasha Newton

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    About this ebook

    The ketogenic diet, a low-carb, high-fat diet, is extremely effective in transforming people's lives, helping them to lose weight, and to find relief from common health conditions.
    This book Keto Secret shares the secrets to achieving weight Loss through the keto diet, as we all know that starting a ketogenic diet can be a bit confusing, most especially for beginners.
    This book will take care of your scarce cooking time and show you the easiest way to lose weight quickly, avoid keto-flu, and ketosis-friendly exercises, because to bring out the best version of yourself while on a ketogenic diet, you will have to include exercise but not vigorous types to avoid health complications.

    In this book, you will find:
    99 super amazing meals
    A 3-day keto egg fast meal plan
    A 30-day keto meal plan
    A 7-day keto beginners workout plan
    Tips to win over the keto-flu
    A graphic picture of each recipe
    How you can conduct your ketone test is illustrated in pictures
    The formula for rapid weight loss
    A comprehensive guide for type 2 diabetes patients to avoid health complications
    Keto-friendly foods to consume and a lot more...

    WISH YOU THE BEST!
    LanguageEnglish
    PublisherJames
    Release dateDec 10, 2020
    ISBN9791220234481
    Keto Secret: A Complete Beginners Secret Guide to an Effective Weight-Loss Keto Lifestyle

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      Book preview

      Keto Secret - Natasha Newton

      exercising.

      Dedication

      This book "Keto Secret" is dedicated to those who have already felt trapped or unable to lose weight, to people who feel unhappy in their own skin or discouraged by their general health, and to those who have struggled with their inner strength to motivate the journey ahead.

      Your power to accomplish your goal was not lost.

      It's never too late to start again.

      Contents

      Dedication

      Introduction

      CHAPTER ONE

      What is Ketogenic Diet really about?

      Macronutrients (Macros) Cycle

      How to count/track your keto macros

      What does ketosis mean?

      Types of ketone test and how to carry out the test with Diagrams

      CHAPTER TWO

      What your Keto results dictate?

      Symptoms that Shows you have Attain Full Ketosis

      CHAPTER THREE

      Keto-friendly foods

      Foods to be avoided on a ketogenic diet

      Health Benefits of Ketogenic

      CHAPTER FOUR

      What is Keto Egg Fasting?

      How does egg fast work?

      Egg Fasting Meal Plans

      Baked Egg and Cheese Quiche for Fasting

      Keto Fast Bread Rolls

      Vanilla Frozen Egg Fast Custard

      Easy Fasting Deviled Eggs

      Egg Fast Cloud Cake

      Basic Coffee Egg Fast Keto Custard Pudding

      Tasty Lemon Pudding for Fasting

      Asiago Baked Eggs with Butter for Fast

      Keto Egg Fast Sugar-Free Meringue Cookies

      CHAPTER FIVE

      30-day Meal Plan (Breakfast)

      Salmon Bowl with Scrambled Eggs

      Classic Simple Coconut Porridge

      Keto Tasty Grilled Salmon Sandwich

      Tossed Citrus-Shrimp Lettuce

      Keto Broccoli Muffins

      Keto Crumbly Zucchini Fritters

      Scallion Keto Feta Salsa

      Loaded BLT with Cloud Bread

      Keto Fried Broccoli Salmon with Cheese

      Low Carb Eggs Fried with Kale and Pork

      Basic Keto Taco

      Keto Capping Pancakes with Berries

      Baked Frittata with Spinach

      Low Carb Prosciutto-Wrapped Avocado Egg

      Basic Keto Chili

      Cauliflower Bread with Bacon, Poached Eggs & Avocado

      Keto Asian Method Cabbage Stir-Fry

      Avocado Meat Bagel

      Keto Mozzarella Stuffed Burgers

      Ginger Turmeric Salmon with Coconut Crisp

      Keto Classic Bacon and Eggs

      Cauliflower Hash with Eggs and Poblano Peppers

      Spinach Creamy Kale Baked Eggs

      Keto Omelet Eggs

      Buttered Egg with Smoked Salmon and Avocado

      Baked Eggs with Bacon, Greens, and Hollandaise

      Easy Rosemary Egg Keto Bagels

      Refreshing Cheese Omelet

      Keto Waffles

      Spring Veggie & Goat Cheese Omelet

      Keto Lunch Pumpkin SunButter Soup

      Keto Cap Big Mac

      Keto Low-Carb Bacon Cheeseburger Salad

      Turkey and Bacon Lettuce Wraps with Basil-Mayo

      Keto Cheesy Chicken Fritters

      Easy Keto Salmon, Avocado Nori Rolls

      Keto Garnished Egg Roll in a Bowl

      Chicken, Bacon, Avocado Ranch Lettuce Wraps

      Low-Carb Cheesy Bacon Stuffed Mini Peppers

      Keto Marinated Cauliflower Antipasto Salad

      Keto Taco Chicken Salad

      Keto Lunch Cauliflower Salad

      Low Carb Chicken Stuffed Avocados

      Keto Chicken Burrito

      Keto Italian Rollups

      Low Carb Chicken Enchilada Bowl

      Keto Chicken Bacon Ranch Poppers

      Keto Sichuan Boiled Fish

      Keto Zucchini Pizza Stuffy Casserole

      Keto Tuna Salad with Avocado

      Keto Zuppa Toscana

      Baked Roasted Buffalo Chicken Tenders

      Smoked Salmon with Salted Yogurt and Fennel

      Keto Spicy Tuna Rolls

      Keto Buffalo Chicken Celery Sticks

      Keto Thai Peanut Chicken Salad

      Keto Turkey Bacon Ranch Pinwheels

      Keto Flatbread (Spiced Beef with Tzatziki Sauce)

      Keto Tomato Greek Chicken

      Keto Pot Buffalo Chicken Burger

      Keto Spiced Chicken Pot Pie

      Keto Peppered Turkey

      Keto Lemon Butter Sauce for Fish

      Quick Tofu and Broccoli Salad with Peanut Butter Dressing

      Keto Bacon Green Bean Casserole

      Keto Low-Carb Pasta Carbonara

      Keto Sesame Chicken and Broccoli

      Keto Breaded Shrimp Salad with Chipotle Mayo

      Keto Creamy Lemon & Dill Pan Seared Salmon

      Chicken Burgers with Tomato Butter

      Low Carb Tex Mex Chicken Salad

      Mexican Cauliflower Spiced Rice

      Pepperoni and Sausage, Pizza Zucchini Boats

      Keto Caramelized Cabbage

      Keto Korean Paleo Bibimbap

      Keto Bacon and Egg Salad

      Keto Fried Rice with Pork

      Crab Stuffed Mushrooms with Cream Cheese

      Keto Liver Sausage and Eggs

      Asparagus Foil Packs & Herb Butter Salmon

      Keto Crack Chicken with Crispy Bacon

      Spinach Artichoke Stuffed Chicken Breast

      Hamburger Patties with Creamy Tomato Sauce and Fried Cabbage

      Keto Salad Egg Roll in a bowl

      One-Skillet Keto Roasted Sesame Chicken Thighs

      Easy Spiced Rice Cauliflower with Shrimp

      Keto Zucchini Lasagna

      Keto Pasta Salad Bowl

      Easy Keto Loaded Cauliflower

      Keto Low-Carb Harissa Portobello Mushroom Tacos

      CHAPTER SIX

      Keto Friendly Exercise for Beginner both for Men and Women

      How Building Exercising on a Keto Diet May Help You

      How to Win Over the Keto-Flu

      Introduction

      A ketogenic diet goes beyond just a diet. This is the most powerful tool and sustainable lifestyle that allow you to heal your body and achieve optimal health and well-being. This is a journey that demands a commitment to learning, openness to changes, learning new traditional ways of thinking, and living. It begins as a challenge and turns into a normal lifestyle. If it’s done correctly, the ketogenic protocol can contribute to ease and sustained weight loss and an overall improvement in the quality of life.

      This book "Keto Secret" is imbibed with a 3-day egg fasting, a 30-day meal plan, and a 7-day keto-friendly workout that targets weight loss while also taking a holistic approach to achieving lasting results by making changes to not only diet but to other key areas including sleep, mindset, stress management. I provide you with the proper tools and effective strategies to make you lose 60 pounds faster within months and heal your body to become the best version of yourself. The recipes provided in this book are easy to make, extremely flavorful, tasty, and easily adaptable to your preferences.

      Keto Secret is written in a simple format for all keto dieters, whether you are a beginner or you are have been practicing the keto diet for a very long time.

      It has been discovered that most keto dieters do not know the secret of an effective keto lifestyle; they don't understand the basics or fundamental rules to observe on a ketogenic diet in order to get the best out of keto.

      Some decades ago, during the 1920's an event occurred that brought what we all call the keto diet into existence and this is what makes it unique and different from other dieting plans.

      Now the big question is: WHAT BROUGHT THE KETO INTO EXISTENCE?

      Once upon a time, epilepsy was a famous disease that had no cure at that time, as a result, many people suffered from it. Even when a medical solution for it eventually came, it was proofed ineffective. It became difficult for doctors to prescribe drugs because the patients were not responding to the treatment. At this point, a need came for a diet to manage the situation and this diet is what is known today as the ketogenic diet.

      The ketogenic diet became a well-known therapy for epilepsy. It was developed to provide another method to non-mainstream fasting and it has been shown to be successful as an epilepsy treatment. However, the diet was later abandoned due to the introduction of new anticonvulsant therapies. An anticonvulsant is a different group of pharmacological agents used in the treatment of seizures. Although most cases of epilepsy could be effectively controlled using this drug, they have not yet been able to achieve epileptic control.

      For this individual and particularly children with epilepsy, the keto diet was re-introduced as a way of managing the condition and to help those suffering from epilepsy.

      Who May Benefit from this Diet?

      I have personally seen patients with the following conditions benefit from a ketogenic diet. If you fall under the following illness mentioned, there is a tendency that you will have a positive recovery while on the keto diet.

      ––––––––

      Inflammatory bowel disease

      Seizure disorder

      Migraine headaches

      High blood pressure

      Diabetes- type 1 and type 2

      Chronic inflammation

      Obstructive sleep apnea

      Overweight and obesity

      Alzheimer’s disease

      Parkinson’s disease

      High cholesterol

      High triglycerides

      Low HDL (good) cholesterol

      Secrets to Achieving Weight Loss through Keto Diet

      Now! What are the secrets to achieving weight loss through the ketogenic diet?

      ✓  Discover keto-friendly foods and consume on moderate with the target.

      ✓  Familiarize yourself with non-keto friendly foods, don't be tempted to consume them.

      ✓  Cancel the idea of cheating on keto, it can make it complicated.

      ✓  Learn the formula for rapid weight loss (Egg Fasting)

      ✓  Don't prolong your egg fasting beyond 5days to avoid health complications.

      ✓  Always follow up with your ketone state.

      ✓  Be ready for ketosis challenges (Keto-flu)

      ✓  Find out the type of exercise that is keto-friendly to prevent muscle deficiency.

      CHAPTER ONE

      What is Ketogenic Diet really about?

      The keto diet is based on eating good fats, drastically reducing your carbohydrate intake, and moderately limiting your protein intake so that your body burns fat for energy instead of glucose. In addition, it is also about consuming the right amounts of fats, carbohydrates, and proteins for weight loss.

      Macronutrients (Macros) Cycle

      What are macronutrients? These are basically the most important nutrients our bodies need to survive. Macronutrients are divided into three main categories which are:

      Carbohydrates: 5%

      Proteins: 25%

      Fats: 70%

      Knowing which foods contain which macros is important because you want a balance between these three macronutrients. Most diets consist of around

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