Your Essential Guide to Living
the Keto Lifestyle by AMY RAMOS Brilliant book check it out on Amazon
WHEN I SKIP THE BREAD AT DINNER. People say, “But it’s the weekend! Nobody diets on the weekend!” To be clear, the ketogenic diet doesn’t break for weekends. It doesn’t flip its hair and sneak candy from the bowl while the cauliflower isn’t looking. Staying in ketosis is a full-time job, but afer you break through your carb withdrawals in week one, you’re going to be so pumped with energy that you’ll be slaying doughnuts and mashed potatoes with the sword of shame. Over the past decade, I’ve talked to people from all walks of life who are on the ketogenic diet. While the diet has been used to treat epilepsy informally since at least 500 BC, it’s been recommended by the medical community since the 1920s.1 But most commonly, people reach out to me for a host of other reasons, not just because they have epilepsy and need to change their diet. I’ve spoken with patients who are using the ketogenic diet as recommended by the nutritionist at their cancer centers, and I’ve even met people who have used the diet to combat anxiety and depression. In addition to weight loss, going keto helped me fight chronic vertigo, which prevented me from driving for three years. Glucose imbalance, the result of eating a diet heavy in breads, sugars, starches, and pasta, is said to be harmful to the brain, so it’s no wonder when glucose is replaced with ketones. A ketogenic diet can help to restore brain function for people who sufer with dementia and Alzheimer’s disease (also sometimes referred to as type 3 diabetes2). A brain that isn’t hopped up on sugar is a happy brain! This book you’re about to read is an excellent guide to following a ketogenic diet, no mater how much weight you want to lose, or how much of your life you want to regain.
Whenever you approach a diet, you should go into it thinking that you’re adapting to a healthier lifestyle. However, in the ketogenic community, you’ll ofen find forums and Facebook groups riddled with ketogenic junkfood (Take your McDonald’s burger, throw away the bun, and flip it inside out! Yeah! Ketofriendly!). What I love about this book is that it brings healthy ingredients to the forefront, without being snobby. This diet is heavy on fat, so why not choose healthy ones that provide additional health benefits, like coconut oil, ghee, and avocado? Hang those highly processed oils, like vegetable oils and soybean oils, out to dry. In addition, you’ll find specific examples throughout this book; for example, berries are a-ok, but you shouldn’t eat bananas because they contain more than your daily intake of carbohydrates. And chapter 2, on seting up your kitchen, includes a crucial set of equipment for making delicious ketogenic meals (a castiron pan, especially!). The section on keto-friendly alternatives is particularly useful, because you may not know that a cup of milk has 13 net carbs, while unsweetened almond milk contains zero carbs (and is just as tasty!). I’ve known numerous people who assumed they can eat rice on this diet (it’s like Paleo, right?) and I need to explain that rice has 44 net carbs per (cooked) cup. When you tell them you’re shooting for less than 20 net carbs per day, it just about blows their mind. And probably my favorite part of the book? Every recipe is 6 carbs! That’s some no-brainer type of keto stuf I can get behind. Enjoy this book and your path to ketogenic wellness!
WITH THIS BOOK AS YOUR GUIDE, you can easily make the lifestyle change millions of other people have successfully made. You can feel and look great by eating food that’s healthy, natural, and delicious. It will benefit your mental and physical health and provide constant energy throughout your day. To be successful, you’ll need to understand the very basics of your body and dieting. Low-fat, low-calorie, gluten-free, Atkins, Weight Watchers, South Beach . . . the list of diets goes on. Most require you to starve yourself, eat bland, uninspiring food, strictly count calories, or go through various induction phases. The major problem with these diets is that they aren’t always nutritionally sound and they’re certainly not satisfying. That’s simply not safe or sustainable. They are not a lifestyle. What the more successful diets have in common is the reduction of foods rich in carbohydrates. Studies show that people who eat low-carb diets and don’t reduce calories lose more weight than people who eat low-fat diets and also reduce calories. In addition, low-carb dieters generally show more improvement for important health indicators like triglyceride, blood sugar, and insulin levels, and more. This all comes down to how your body works. When you eat carbs, your body breaks them down into glucose, a simple sugar, which quickly and significantly raises your blood sugar levels. Then you produce insulin to reduce this spike in blood sugar. Afer years and years of this cycle, your body will need to produce more insulin at once to achieve the same results. You can quickly become insulin resistant, and very commonly this resistance turns into prediabetes, metabolic syndrome, and, eventually, type 2 diabetes. According to the American Diabetes Association’s (ADA’s) 2012 data, more than 1 in 3 adults in the United States have prediabetes and nearly 1 in 10 have INTRODUCTION""9 type 2 diabetes. Data from the Centers for Disease Control and Prevention (CDC) shows the number of obese adults in the United States has spiked since the 1980s from 15 percent to 35 percent of all adults ages 20 to 74. This increase can only be atributed to a change in diet on a national scale. The US Department of Agriculture (USDA) first released their Dietary Guidelines in 1980, and they recommended that fats and oils be heavily reduced along with sweets while carbohydrates should account for most of your daily food consumption. Soon afer they released the Food Pyramid Guide, which placed carbs into the largest section of the pyramid and recommended that you eat 6 to 11 servings a day. They also recommended eating 2 to 4 servings of fruit (which is full of natural sugars) a day. These guidelines, even decades later, have been used as a framework for the US consumer education messages by the surgeon general, CDC, and many other government organizations since then. Today, the ADA promotes eating “healthy carbohydrates” for diabetics instead of greatly reducing carbs from the diet. If carbs are ultimately sugar, and sugar ultimately causes many of these diseases, why are you told to prioritize carbs in your diet? There’s no such thing as an essential carbohydrate. Your body can create the glucose it needs through a process called gluconeogenesis, where the liver converts glycerol (derived from fats) into glucose. Alternatively, you’ve no doubt been taught that saturated and monounsaturated fats cause heart disease, cholesterol problems, and many other issues. In the last decade, dozens of studies and multiple meta-studies (studies that analyze other studies’ results) with over 900,000 subjects from almost 100 diferent data sets have shown similar conclusions: Eating saturated and monounsaturated fats has no efects on heart disease risks, short- or long-term. Most fats are good and are essential to our health—that’s why there are essential faty acids and essential amino acids (protein). Fats are the most efcient form of energy and each gram contains about 9 calories. That’s more than double the amount in carbohydrates and protein (both have 4 calories per gram). When you eat lots of fat and protein and greatly reduce carbs, your body adapts and converts the fat and protein, as well as the fat you have stored, into ketone bodies, or ketones, for energy. This metabolic process is called ketosis. That’s where the ketogenic in ketogenic diet originates from. This book will provide you with what you need to succeed with the ketogenic diet—simple cooking, weight loss, and long-term success.
Buy the book from amazon for more info: written by by AMY RAMOS
WHEN I SKIP THE BREAD AT DINNER. People say, “But it’s the weekend! Nobody diets on the weekend!” To be clear, the ketogenic diet doesn’t break for weekends. It doesn’t flip its hair and sneak candy from the bowl while the cauliflower isn’t looking. Staying in ketosis is a full-time job, but afer you break through your carb withdrawals in week one, you’re going to be so pumped with energy that you’ll be slaying doughnuts and mashed potatoes with the sword of shame. Over the past decade, I’ve talked to people from all walks of life who are on the ketogenic diet. While the diet has been used to treat epilepsy informally since at least 500 BC, it’s been recommended by the medical community since the 1920s.1 But most commonly, people reach out to me for a host of other reasons, not just because they have epilepsy and need to change their diet. I’ve spoken with patients who are using the ketogenic diet as recommended by the nutritionist at their cancer centers, and I’ve even met people who have used the diet to combat anxiety and depression. In addition to weight loss, going keto helped me fight chronic vertigo, which prevented me from driving for three years. Glucose imbalance, the result of eating a diet heavy in breads, sugars, starches, and pasta, is said to be harmful to the brain, so it’s no wonder when glucose is replaced with ketones. A ketogenic diet can help to restore brain function for people who sufer with dementia and Alzheimer’s disease (also sometimes referred to as type 3 diabetes2). A brain that isn’t hopped up on sugar is a happy brain! This book you’re about to read is an excellent guide to following a ketogenic diet, no mater how much weight you want to lose, or how much of your life you want to regain.
Whenever you approach a diet, you should go into it thinking that you’re adapting to a healthier lifestyle. However, in the ketogenic community, you’ll ofen find forums and Facebook groups riddled with ketogenic junkfood (Take your McDonald’s burger, throw away the bun, and flip it inside out! Yeah! Ketofriendly!). What I love about this book is that it brings healthy ingredients to the forefront, without being snobby. This diet is heavy on fat, so why not choose healthy ones that provide additional health benefits, like coconut oil, ghee, and avocado? Hang those highly processed oils, like vegetable oils and soybean oils, out to dry. In addition, you’ll find specific examples throughout this book; for example, berries are a-ok, but you shouldn’t eat bananas because they contain more than your daily intake of carbohydrates. And chapter 2, on seting up your kitchen, includes a crucial set of equipment for making delicious ketogenic meals (a castiron pan, especially!). The section on keto-friendly alternatives is particularly useful, because you may not know that a cup of milk has 13 net carbs, while unsweetened almond milk contains zero carbs (and is just as tasty!). I’ve known numerous people who assumed they can eat rice on this diet (it’s like Paleo, right?) and I need to explain that rice has 44 net carbs per (cooked) cup. When you tell them you’re shooting for less than 20 net carbs per day, it just about blows their mind. And probably my favorite part of the book? Every recipe is 6 carbs! That’s some no-brainer type of keto stuf I can get behind. Enjoy this book and your path to ketogenic wellness!
WITH THIS BOOK AS YOUR GUIDE, you can easily make the lifestyle change millions of other people have successfully made. You can feel and look great by eating food that’s healthy, natural, and delicious. It will benefit your mental and physical health and provide constant energy throughout your day. To be successful, you’ll need to understand the very basics of your body and dieting. Low-fat, low-calorie, gluten-free, Atkins, Weight Watchers, South Beach . . . the list of diets goes on. Most require you to starve yourself, eat bland, uninspiring food, strictly count calories, or go through various induction phases. The major problem with these diets is that they aren’t always nutritionally sound and they’re certainly not satisfying. That’s simply not safe or sustainable. They are not a lifestyle. What the more successful diets have in common is the reduction of foods rich in carbohydrates. Studies show that people who eat low-carb diets and don’t reduce calories lose more weight than people who eat low-fat diets and also reduce calories. In addition, low-carb dieters generally show more improvement for important health indicators like triglyceride, blood sugar, and insulin levels, and more. This all comes down to how your body works. When you eat carbs, your body breaks them down into glucose, a simple sugar, which quickly and significantly raises your blood sugar levels. Then you produce insulin to reduce this spike in blood sugar. Afer years and years of this cycle, your body will need to produce more insulin at once to achieve the same results. You can quickly become insulin resistant, and very commonly this resistance turns into prediabetes, metabolic syndrome, and, eventually, type 2 diabetes. According to the American Diabetes Association’s (ADA’s) 2012 data, more than 1 in 3 adults in the United States have prediabetes and nearly 1 in 10 have INTRODUCTION""9 type 2 diabetes. Data from the Centers for Disease Control and Prevention (CDC) shows the number of obese adults in the United States has spiked since the 1980s from 15 percent to 35 percent of all adults ages 20 to 74. This increase can only be atributed to a change in diet on a national scale. The US Department of Agriculture (USDA) first released their Dietary Guidelines in 1980, and they recommended that fats and oils be heavily reduced along with sweets while carbohydrates should account for most of your daily food consumption. Soon afer they released the Food Pyramid Guide, which placed carbs into the largest section of the pyramid and recommended that you eat 6 to 11 servings a day. They also recommended eating 2 to 4 servings of fruit (which is full of natural sugars) a day. These guidelines, even decades later, have been used as a framework for the US consumer education messages by the surgeon general, CDC, and many other government organizations since then. Today, the ADA promotes eating “healthy carbohydrates” for diabetics instead of greatly reducing carbs from the diet. If carbs are ultimately sugar, and sugar ultimately causes many of these diseases, why are you told to prioritize carbs in your diet? There’s no such thing as an essential carbohydrate. Your body can create the glucose it needs through a process called gluconeogenesis, where the liver converts glycerol (derived from fats) into glucose. Alternatively, you’ve no doubt been taught that saturated and monounsaturated fats cause heart disease, cholesterol problems, and many other issues. In the last decade, dozens of studies and multiple meta-studies (studies that analyze other studies’ results) with over 900,000 subjects from almost 100 diferent data sets have shown similar conclusions: Eating saturated and monounsaturated fats has no efects on heart disease risks, short- or long-term. Most fats are good and are essential to our health—that’s why there are essential faty acids and essential amino acids (protein). Fats are the most efcient form of energy and each gram contains about 9 calories. That’s more than double the amount in carbohydrates and protein (both have 4 calories per gram). When you eat lots of fat and protein and greatly reduce carbs, your body adapts and converts the fat and protein, as well as the fat you have stored, into ketone bodies, or ketones, for energy. This metabolic process is called ketosis. That’s where the ketogenic in ketogenic diet originates from. This book will provide you with what you need to succeed with the ketogenic diet—simple cooking, weight loss, and long-term success.
Buy the book from amazon for more info: written by by AMY RAMOS
The Complete Ketogenic Diet for beginners
Reviewed by Youngbie
on
February 23, 2018
Rating:
Reviewed by Youngbie
on
February 23, 2018
Rating:
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