Chapter Eight

The Magical Keto Connection - Do This!

As you are aiming to lose ten pounds in one week, you will have to drastically slash the number of carbohydrates you consume on a daily basis. By doing this, you have nearly started the ketogenic diet, which is, in fact, a good thing - this diet is one of the best for losing weight quickly.

What is Keto?

The keto diet is a way of eating which promotes ketosis in the body, and to do this correctly, you follow the following ratios in your meals for the day:

Low Carbohydrates – 5% (or lower) of your daily calories will be made up of carbs.

Moderate Protein – Between 15% and 35% of your daily calories will be made up of protein.

High Fat - Between 60% - 80% of your daily calories will be made up of fat.

When you follow these ratios, something magical happens. Your body is depleted of glucose, and it ramps up its production of ketones which are then used to produce energy .

Ketosis - What Is It?

This is where the energy for the body comes from the ketones that are produced, compared to the glucose (sugar) which usually provides the energy.

It is the westernized, modern diet that provides us with high carb foods and leaves our bodies in a state of glycolysis which is bad for us. The ketogenic diet negates this, altogether.

What Are Ketones?

Ketones are the source of energy your body will use when in ketosis. These are produced by the liver when glycogen levels are very low. These ketones are a fuel supply which burns lower inside the body.

Keto and Insulin

This is the magical part of the keto connection. When you are on a high carb intake, your body produces high amounts of insulin which help carry the glucose around the body. In this state, fat deposits stay as fatty deposits and - build up over time.

When you are in ketosis, your body breaks down these fat deposits in the liver to convert to ketones, which are then used as the body’s primary energy source. Not only does this help you to lose weight faster, but your insulin levels remain at a stable level rather than peaking and dropping throughout the day. This then makes it much harder for your body to store any extra fat.

Ketogenic Dietary Benefits

Weight Loss – This is the number one reason people follow a full keto diet. The body changes into a fat-burning machine.

Increased Energy Levels – The body prefers to use ketones as an energy source. You have more energy throughout the day rather than peaks and troughs.

Lessened Hunger Pangs – You will find you are less hungry when you follow this eating plan.

Cholesterol – Contrary to what was said in the past, the keto connection will lower cholesterol levels.

Diabetes and Blood Sugar – the keto diet type has been shown to have a positive effect on diabetics and blood sugar levels, overall.

WONDERFULLY-WARMING WINTER PORRIDGE: Recipe 1

“Perfect in cooler months!”

Ingredients

• 2 tablespoons of hemp seeds
• 1/4 of a cup of walnuts or pecans, chopped
• 1/4 of a cup of coconut, flaked
• 2 tablespoon of chia seeds
• 3/4 of a cup of almond milk, unsweetened
• 1/4 of a cup of coconut milk
• 1 tablespoon of sweetener (of choice) to taste (optional)
• 1/4 of a cup of almond butter, roasted
• 1 tablespoon of coconut oil
• ½ a teaspoon of ground turmeric
• 1 teaspoon of honey
• a good pinch of ground black pepper

Instructions

• Place a skillet over medium heat.
• Add the chopped walnuts/pecans, hemp seeds and the flaked coconut.
• Roast for 1 to 2 minutes and shake or toss to prevent burning. When cooked, place in a small bowl and set aside.
• In a small saucepan, heat the almond milk and coconut milk. As it comes to a low boil, remove from the heat, carefully. Add the coconut oil, turmeric powder, black pepper, almond butter, chia seeds, and the sweetener (to taste, optional).
• Stir until well combined and set aside. Stand for 5-10 minutes. Add half of the dry roasted mix from the bowl.
• Divide the porridge into two serving bowls. Top with the remaining dry roast mix.
• Drizzle with honey or cinnamon.

KETO CRÈME FRUITY: Recipe 2

“Extremely yummy, and easy too!”

Ingredients

• 1 tub of natural Greek yogurt
• 2 tablespoons of toasted almond flakes
• 2 tablespoons of toasted coconut flakes
• 6 tablespoons of fruit jelly, any flavor of choice can be used

Instructions

• Spoon 3 tablespoons of the fruit jelly into each serving bowl.
• Add half of the Greek yogurt into each serving bowl.
• Top with coconut flakes and almond flakes.

SPICED KETO PUMPKIN WAFFLES: Recipe 3

“Spice and pumpkin, need I say more?”

Ingredients

• 2 eggs
• 2 tablespoons of butter, unsalted
• 2 tablespoons of heavy cream
• 1/2 a teaspoon of cinnamon powder
• 1/4 of a cup of pumpkin purée
• 1 scoop of whey protein powder, plain or vanilla
• 1 and a 1/2 tablespoons of coconut flour or almond flour
• 1 teaspoon of spiced pumpkin pie mix
• 1/4 of a teaspoon of baking soda
• 2 tablespoons of powdered sweetener (optional)
• 3 or 4 drops of vanilla extract

Instructions

• In a mixing bowl, add the eggs and whisk them together with the coconut oil, powdered sweetener (optional), and vanilla extract.
• Add the pureed pumpkin and heavy cream then whisk until you have a smooth batter.
• Add all the dry ingredients and beat together until well combined.
• Preheat waffle maker and cook mixture according to the waffle iron instructions.

ALL-DAY Keto BREAKFAST: Recipe 4

“Awesomely-yummy and easy to do!”

Ingredients

• 2 eggs
• 6 bacon slices
• 1/2 a cup of mushrooms, fresh
• 1 avocado, peeled, pitted and sliced
• 1 tablespoon of butter, unsalted
• salt and black pepper, to taste

Instructions

• Place a skillet over medium heat, add half of butter, and then place the mushrooms top side down.
• Season with salt and pepper and cook for around 8 minutes.
• While the mushrooms are cooking, add butter to another small pan to fry the bacon and eggs to your desired liking.
• Transfer to serving plates along with the avocado slices as a garnish.