The Beginner's Guide to Intermittent Keto · Combine the Powers of Intermittent Fasting With a Ketogenic Diet by Perillo, Jennifer -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents PART I: AN INTRODUCTION TO INTERMITTENT FASTING AND THE KETO DIET

Making a Change for Better Health

What Is Ketosis? Keto vs. Paleo Carbs vs. Net Carbs How Long Does It Take for Ketosis to Kick In? Intermittent Fasting: What Does It Mean?

Fasting vs. Starvation Will You Feel Hungry While Fasting? Why Choose Intermittent Fasting? Are Liquids Allowed When Fasting?

The Power of Intermittent Fasting & Keto Combined

How Does It Work? Timing Your Fasting Period

Before You Get Started

Define Your Goals Macronutrients vs. Calories: Which Should You Count?

The Physical Side Effects of Keto

Keto Flu Keto Breath

Sleep & Exercise Talk With Your Friends & Family Staying in Ketosis & What Happens if You Fall Out of It Know What Foods to Enjoy & What Foods to Avoid

The Keto Kitchen A Word About Baking Powder & Other Ingredients Weekly Grocery Shopping Essential Kitchen Tools

When to Stop & How to Stop

PART II: MEAL PLANS AND RECIPES

Ready, Set, Go: 4-Week Plans & Recipes

Meal Plans

The Weekend Before 4-WEEK PLAN—MEALS FROM NOON TO 6 P.M. ONLY 4-WEEK PLAN—ALTERNATE INTERMITTENT FASTING

Recipes

Breakfast

Pecan & Coconut ’N’ Oatmeal Bacon, Egg & Cheese Breakfast “muffins” Cheddar Chive Baked Avocado Eggs Blueberry Almond Pancakes Toad in a Hole Berry Breakfast Shake Cheddar, Spinach & Mushroom Omelet

Lunch

Bacon, Avocado & Turkey Lettuce Wraps Spicy Sesame Zoodles Italian Stuffed Peppers Warm Spinach & Roast Chicken Salad With Bacon Vinaigrette Chicken Caesar Salad With Parmesan Crisps Buffalo Chicken Wings With Ranch Dipping Sauce Bacon & Shrimp Lollipops Shrimp & Avocado Cobb Salad Pork-Fried Cauliflower Couscous

Dinner

Kimchi Pork Lettuce Cups Thai Turkey Burgers Bbq Flank Steak & Cabbage Slaw Beef Bolognese Smoky Butter Roasted Chicken Sheet-Pan Chicken Fajita Bowls Almond-Crusted Salmon Patties Swedish Meatballs Magic Keto Pizza

For the Crust For the Pizza

Treats & Beverages

Orange Espresso Chia Pudding Chocolate Almond Butter Cup Fat Bombs Almond Joy Avocado Mousse Berry Cheesecake Bars

For the Filling

Coconut Whipped Cream Mocha Bulletproof Coffee Bulletproof Coconut Chai

Basics

Slow-Roasted Chicken-Bone Broth Easy Keto Bread Microwave Method Oven Method Slow-Simmered Tomato Sauce Homemade Ranch Dressing Easy Homemade Vinaigrette Homemade Parmesan Crisps Stove-Top Method Cauliflower Couscous Zoodles Zucchini Fries

PART III: RESOURCES

Meal Planner 1: Meals From Noon to 6pm Only Meal Planner 2: Alternate Intermittent Fasting

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