دانلود کتاب The Super Keto Diet The Ultimate Keto Recipe Book

Chapter one. .Steak and eggs.
Chapter two. Tequila Chicken
Chapter three. Baked Eggs.
Chapter four. Reuben Casserole
Chapter five. Juicy Lucy Sliders.
Chapter six. Chocolate Strawberry Mousse
Chapter seven. Blackened Pork Chops
Chapter eight. Cameroons Brochette.
Stuffed and Wrapped Shrimp
Chapter nine. Keto Cocktails: Keto Margarita.
Chapter ten. Eggs in a Cloud
Chapter eleven. Bacon Weave Sandwich.
Chapter twelve. Bacon Brussels sprouts
Chapter thirteen. Cast Iron Skillet Frittata
Chapter fourteen. Spaghetti Squash Pancakes
Chapter fifteen. Stuffed Peppers
Chapter sixteen. Zucchini and Goat Cheese Wraps
Chapter seventeen Cheesy Sausage Balls.


What is a Ketogenic diet?
A Ketogenic Diet is any diet that causes ketones to be produced by the liver,
shifting the body’s metabolism away from glucose towards fat utilization.
Typically on a moderate to high carb diet, the body will prefer glucose for fuel
(usually from dietary carbs), but by restricting carbs, the body will prefer fat for
fuel. By inducing ketosis, a series of adaptations will take place.
Ketosis is also an effective way to control your blood sugar. When you eat
something high in carbohydrates, your body produces insulin to get rid of all the
sugar in your blood. But since there is already carbs to be used for fuel, your
body will be storing fat cells and not releasing any to be burned. So by reducing
carbs and being in ketosis, your insulin levels will be regulated at a lower level,
and your body will want to access your body fat for fuel instead. In most cases
this means impressive weight-loss!
With controlled blood sugar levels, you will experience less hunger and
cravings. Paired with an adequate protein and high fat intake, you will feel both
satisfied and satiated by the diet.
What do I eat?
A typical Ketogenic Diet is any diet which restricts carbohydrates between 0-
50g of carbs per day. The general recommendation of rketo is to start with 20g
of net-carbs per day. This limit does a good job of eliminating junk foods,
refined carbohydrates and any other “fattening” foods.
Net-carbs are the total carbs minus the fiber carbs (fiber doesn’t count because
your body doesn’t absorb it). For example, a cup of chopped broccoli is 6g of
total carbs and 2g of fiber. 6g - 2g = 4g net carbs.